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Monday

190121

Workout of the Day

155

7-6-5-4-3-2-1 reps for time of:

Strict muscle-ups
Single-leg squats, right leg
Single-leg squats, left leg

Post time to comments.

Do not allow thirst for profit, ambition for renown and admiration to interfere with my profession, for these are the enemies of truth and of love for mankind, and they can lead astray in the great task of attending to the welfare of Thy creatures.

Comments on 190121

158 Comments

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Doug Brubacher
June 23rd, 2023 at 1:17 am
Commented on: 190121

CFWUx2 sub 1mu for pus/dips

16:19

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Shawn Hakimi
November 4th, 2019 at 5:18 pm
Commented on: 190121

23:15 Rx'd


Tried to take my time on this one and not rush through to avoid garbage reps, but muscle ups got a bit ugly near the end, tried to turn the rings out at the top and bottom too which is a game changer.


Single leg squats were flawless

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Shawn Hakimi
November 15th, 2019 at 2:10 pm

Re did this one


21:20 Rx'd

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Matthieu Dubreucq
November 3rd, 2019 at 3:25 pm
Commented on: Is Cancer a Genetic or Metabolic Disease? Part 1

This could be the beginning of CrossFit Boxes being recognized as the main prevention centers for Cancer. If the MMT is correct this is also a brighter future for the generation to come : you can avoid cancer! It isn't written in your genes as a death sentence.

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Matthew Aukstikalnes
June 27th, 2019 at 1:14 pm
Commented on: 190121

16:00, but i had to kip on my MU. Still got fitter!

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Sam Pat
March 2nd, 2019 at 11:28 pm
Commented on: 190121

Do not remember

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John Doody
February 24th, 2019 at 2:34 pm
Commented on: 190121

8:36 used a black band with muscle ups

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Stefan Schuricht
February 23rd, 2019 at 4:54 pm
Commented on: 190121

11:44

kipping mu

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Kevin Miller
February 18th, 2019 at 7:13 pm
Commented on: 190121

Scaled MU to strict pull-ups from rings, dips and hollow rock; 7 ,6,5,4,3,2,1

11:12

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William Ma
February 15th, 2019 at 9:42 pm
Commented on: 190121

8:13 (started with 6 strict muscle-ups but wrist ripped, did ring pullups the rest of the way)

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Kury Akin
February 15th, 2019 at 3:08 pm
Commented on: 190121

17:22. MU all singles but all just about strict. Steadied my left pistols a little on chair for knee injury.

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Chris Meldrum
February 11th, 2019 at 7:50 pm
Commented on: 190121

As rx’d, 12:36.


Did MUs as strictly as I could — all singles. Definitely felt some hip movement on a few reps in later rounds. I had a cyst drained on my knee last Thursday, and it is already feeling a ton better. Wasn’t sure I would be ready for pistols, but they went okay.


45m/5'10"/180

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Byoung-Kwan Choi
February 8th, 2019 at 12:50 pm
Commented on: 190121

10:08 알엑스디

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Manchild Manchild
February 4th, 2019 at 5:42 pm
Commented on: 190121

subbed 25# strict pull-ups & dips for MU's


18:25

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Sebastien Hotte
February 4th, 2019 at 4:17 pm
Commented on: 190121

Whent with kipping MU

14:10

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Pyer-Hugh Dion
February 4th, 2019 at 12:56 am
Commented on: 190121

9:50. Did strict pull up repx2, push up repx3, and pistol.

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YooSik Kim
February 2nd, 2019 at 7:33 am
Commented on: 190121

Rx 9:55

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Jeffrey Adler
February 1st, 2019 at 3:54 pm
Commented on: 190121

7:32 rx

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Matt Crouse
January 31st, 2019 at 3:25 am
Commented on: 190121

15:50 ring row to dip so doubled the reps 14,12,10,8,6,4,2 then pistols with band. Always fear a scaled workout won’t measure up....not the case here, great workout

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John Campion
January 30th, 2019 at 3:59 pm
Commented on: 190121

12:07 rx

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Jeffrey Howard
January 27th, 2019 at 11:54 pm
Commented on: 190121

8:14, from 6 down to 1

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Nic Sedor
January 27th, 2019 at 5:38 pm
Commented on: 190121

M/39/170#/71”


Rx: 13:10

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Mike Scott
January 27th, 2019 at 1:38 am
Commented on: 190121

9:03 - Scaled to strict pull-ups (all reps before moving to ring dips), strict ring dips, right leg pistols to 20" box & left leg to same

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Bradley Sadler
January 26th, 2019 at 1:41 pm
Commented on: 190121

I love that Crossfit is finally pushing the strict pull-up and muscle up! Thanks Coach! Looking forward to seeing some strict work in the open!

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Bradley Sadler
January 26th, 2019 at 1:41 pm
Commented on: 190121

I love that Crossfit is finally pushing the strict pull-up and muscle up! Thanks Coach! Looking forward to seeing some strict work in the open!

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Heechul Kim
January 26th, 2019 at 7:06 am
Commented on: 190121

36/Male/10:32 Rx

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Jason D. Martin
January 25th, 2019 at 11:45 pm
Commented on: 190121

M/43/190ish 7:15 RX

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Scott Jacobson
January 24th, 2019 at 11:29 pm
Commented on: 190121

5’8” / 161 lb / 20 / M


8 min


MUs weren’t 100% strict, but I tried to keep them close as possible

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Jesus Carlos Rocha
January 24th, 2019 at 2:21 am
Commented on: 190121

MU asistidos, pistol squats estrictas tiempo: 6:26

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Kevin Marshall
January 24th, 2019 at 1:44 am
Commented on: 190121

10:17

Swapped to BMU no rings

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Nathan Bynum
January 24th, 2019 at 1:35 am
Commented on: 190121

Scaled to:

7-6-5-4-3-2-1

Strick Pull-ups

Dips

Alternating Assisted Single-leg Squats

7:43

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Kisa Tiller
January 23rd, 2019 at 2:40 pm
Commented on: 190121

Modified for injury/skill:

Assisted pull-ups

Assisted dips

Pistol to a box

6:51


Fiancí© assisted muscle-ups

Pistols to a box

8:40

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ART SHELDON
January 23rd, 2019 at 1:46 pm
Commented on: 190121

M50/5'5"/155


14-12-10...strict pullups/strict ring dips

Pistols to 12" box


14:15

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Erik Lueders
January 23rd, 2019 at 11:15 am
Commented on: 190121

22:22. Scaled to band assisted rmu. Scaled pistols to single leg squats on 30" box.

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Jesse Montagnino
January 23rd, 2019 at 6:41 am
Commented on: 190121

1737

Scaled with black band for strict mu

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Kurtis Bowler
January 23rd, 2019 at 5:14 am
Commented on: 190121

16:59 scaled to assisted muscle-ups and single leg squats to a box

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Dan Sullivan
January 23rd, 2019 at 4:46 am
Commented on: 190121

8:30

Did strict pull-ups and dips. New to CrossFit and haven’t figured out muscle ups yet.

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Ryan Doherty
January 23rd, 2019 at 1:16 am
Commented on: 190121

16:07 SCALED


Very quickly went to kipping, the rest RX

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Viktor Wachtler
January 22nd, 2019 at 11:07 pm
Commented on: 190121

7-6-5-4 strict MUs, at the 4th rep in 4 I switched to kip MUs in 3-2-1.

Pistols as RX.

10:37

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Jordan Eisler
January 22nd, 2019 at 11:05 pm
Commented on: 190121

Assisted Pull-Ups/Assisted Dips

TRX Single-leg squats


7:58

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Hank McKibban
January 22nd, 2019 at 9:54 pm
Commented on: 190121

10:58 (kip & squats on box)

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Morgan Greene
January 22nd, 2019 at 9:22 pm
Commented on: 190121

kipping ring MU and held a green band for single leg squats: 11:17

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Craig Price
January 22nd, 2019 at 9:00 pm
Commented on: 190121

8:26 rx

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Dmitry Zolotyh
January 22nd, 2019 at 6:06 pm
Commented on: 190121

Scaled

7-6-5-4-3-2-1 reps for time of:

Strict muscle-ups box assist

Single-leg squats band assist, right leg

Single-leg squats band assist, left leg

13:21

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Benoit Charnet
January 22nd, 2019 at 5:55 pm
Commented on: 190121

Did this January 22nd, 9’28 rx. All Strict Muscle Ups Unbroken expect the round of 3. CrossFit URSAO France.

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John DIFABIO
January 22nd, 2019 at 5:34 pm
Commented on: 190121

5:54 rx singles did pull-ups and dips for muscle up

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JOSHUA PIERRE
January 22nd, 2019 at 2:50 pm
Commented on: 190121

So I got to 6 muscle ups and started failing then failed for about 20 more minutes till I humbled myself and did 7 pull-ups every time instead all the way down to the last single leg Squat took 36 minutes :)

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Weon-Woo Lee
January 22nd, 2019 at 11:57 am
Commented on: 190121

11:41 RX

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Weon-Woo Lee
January 22nd, 2019 at 11:57 am
Commented on: 190121

11:41 RX

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Claire Fiddian-Green
January 22nd, 2019 at 11:21 am
Commented on: 190121

10:55. For muscle ups subbed strict pronated pull ups + strict dips on dip bar. Squats were on each leg to low bench. This year’s programming is making a difference - that was my first time doing strict dips without band assistance!

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Claire Fiddian-Green
January 22nd, 2019 at 11:22 am

Pull ups were all strict pronated grip attempts. Making slow progress but not there yet.

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jeff pugel
January 22nd, 2019 at 11:09 am
Commented on: 190121

10:05. assisted chinups/dips. one legged leg presses on machine due to injury.

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Romain Grelier
January 22nd, 2019 at 5:18 am
Commented on: 190121

Scaled MU

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Bethanie Giardina
January 22nd, 2019 at 4:05 am
Commented on: 190121

24:01 not rx (Kipling)

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Natalie Dennis
January 22nd, 2019 at 4:03 am
Commented on: 190121

12:03

jumping pull ups, jumping dips with slow decent, 7-6-5 assisted single leg squats 4-3-2-1 squats

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Dezert Sky Kiddoo
January 22nd, 2019 at 3:51 am
Commented on: 190121

9:56 (had no rings, sub smu w/ 7,6,5.. strict pull ups, then 7,6,5... strict dips)

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Carrie Matlin
January 22nd, 2019 at 3:11 am
Commented on: 190121

10:34. Strict muscle ups with slight jump.

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Sean Velas
January 22nd, 2019 at 3:05 am
Commented on: 190121

10:48

Goal was to do all sets unbroken. Didn't happen this time. Missed the fourth on 4 and third on 3. All other sets unbroken. Loving the programming this year!!

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Camille Isabel
January 22nd, 2019 at 2:04 am
Commented on: 190121

7-6-5-4-3-2-1

Ring strict muscle-ups box assist

Single leg squats right

Single leg squats left

11:12

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Jesse Miller
January 22nd, 2019 at 1:55 am
Commented on: 190121

FIRST POST on CFF!!! I had to scale b/c I’m still working on MU’s. I did pull ups and dips instead. 6:47

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Js Smith
January 22nd, 2019 at 1:48 am
Commented on: 190121

Scaled to 7-6-5-4-3-2-1 reps

Ring MU progression (baby MU?)

Right leg pistol to 16” box

Left leg pistol to 16” box


10:35

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Js Smith
January 22nd, 2019 at 1:52 am

Tried to go slower on the pistols but knees were acting up a bit.

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Jonathan Groves
January 22nd, 2019 at 1:32 am
Commented on: 190121

10 tempo push ups (with 2 year old ok back.

Descending Pistols from 7-1


Did not time.


Had to get it in however I could today.


8 degrees was too cold to take the baby to the garage.

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Tj Cantu
January 22nd, 2019 at 1:29 am
Commented on: 190121

14:28 scaled


Sub’d MUs for ring rows and dips.

Did the single leg squats on a 16” box

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Michael Bishop
January 22nd, 2019 at 1:14 am
Commented on: 190121

Loved this one it was one of those that you got better as you went along


Only did last 5 rounds 5 4 3 2 1


11:34

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Lisa Stanley
January 22nd, 2019 at 12:54 am
Commented on: 190121

Modified the whole lot to band pulls close to chest, dips, and step ups. Did not time just keep continuous movement and focused on form and strict contraction.

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Andrew Mueller
January 22nd, 2019 at 12:47 am
Commented on: 190121

Small kipped MUs toward the end

Time 12:35

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Tiffany Lance
January 22nd, 2019 at 12:45 am
Commented on: 190121

11:01. Baby MU's with feet on floor. Transition is better but having difficulty locking out on top. All boxes taken for box pistol squats so did them on the beam of the rowing machine. Completed AX1 workout afterward. Feeling awesome

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Tajh Madison
January 22nd, 2019 at 12:21 am
Commented on: 190121

17:45. Still only able to string together doubles on strict muscle-ups.

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Mary Dan Eades
January 22nd, 2019 at 12:19 am
Commented on: Is Cancer a Genetic or Metabolic Disease? Part 1

There is no doubt that it behooves us all to figure this one out. Because if cancer is truly a metabolic disease, it is then pretty obvious how to more effectively treat/manage it or, better, prevent it in the first place: eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. And, as would be the case for treating other recalcitrant metabolic disorders, if we want to exert maximum downward pressure on the system, I might tweak it to 'Eat meat, some vegetables, certain nuts, little fruit, and NO starch and sugar.' Maybe, for some, even just 'Eat meat.' And if it isn't a metabolic disease--i.e., if the SMT were, in fact, correct, which I don't believe is the case, personally--then we may be stuck with the current horrific set of circumstances from unacceptable incidence rates and persistently poor treatment outcomes.


From up close and personal (viewed from the perspective multiple times with close family members over the last 30 years, rather than from my vantage point as a physician) the standard treatment protocols for cancer--irradiate it and poison it--appear to stem from the position that it's genetic and once it 'happens' all you can do is try to obliterate it somehow. That plan was certainly the case for my sister a few years ago, when she received the diagnosis of highly undifferentiated adenocarcinoma of the lung, stage IV, widely metastatic and inoperable. Left untreated, I'd guess she would have succumbed within a few weeks of diagnosis, as the mets in her mediastinum had encroached on her larynx and esophagus, making it difficult to speak or swallow and those in her brain had already prevented her from being able to think clearly or write her name. Her choice was to 'pull out the treatment stops' and so her oncologist obliged with a course of 30+ packets of irradiation to chest and head and a 6-week platinum combination regimen. After 3 months of misery, several hundred thousand dollars of health care dispensed for hospitals, doctors, radiation, chemo, a DVT, readmission for placement of an IV filter, and another re-admission for a bleeding gastric ulcer, she died. Sadly, I don't think her trajectory is all that unusual.


The 'cure rates' are abysmal for most cancers and their astronomical costs bankrupt families and will surely do the same to the overall health care bank ultimately if the current course is maintained. While there are a handful of treatment success stories--testicular cancer, oat cell cancer of the lung, childhood leukemias, and a few others -- in most instances, the therapy consumes hundreds of thousands of health care dollars, often in exchange for a scant few last months of misery and discomfort. Why does this sad state of affairs go on?


Chercher l'argent!


Right now cancer research dollars are aimed at slicing and dicing the SMT and standard cancer treatment focused on chemical and or mechanical obliteration. Why, when the success rate sucks? Both in research and treatment, if you're being paid to swing a hammer, everything looks like a nail.

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Elliott Harding
January 22nd, 2019 at 12:16 am
Commented on: 190121

12:34


MU with feet on floor. Slight jump into dip top position. Held for a few seconds. Maybe find a different scale or do pullup/dip combo to build up strength.


Pistols to 20" box. Next time use 19" metal box and keep working toward lower metal box height.

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Yamande Almeida
January 22nd, 2019 at 12:14 am
Commented on: 190121

8:53 as Rx

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John Rossetti
January 21st, 2019 at 11:57 pm
Commented on: 190121

53 YOM 5’6” 217.5


Scaled


7-6-5-4-3-2-1 reps for time of:


Assisted muscle-ups -90

Band Assisted Single-leg squats, right leg

Band AssistedSingle-leg squats, left leg


13:43

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Alyssa Wendt
January 21st, 2019 at 11:47 pm
Commented on: 190121

10:56


Scaled

Row MU (look up a Trx MU I was doing that with rings)

Pistols to chair around 20”-24”

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Brian Louchis
January 21st, 2019 at 11:43 pm
Commented on: 190121

9:18 Rx

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Dave DeCoste
January 21st, 2019 at 11:25 pm
Commented on: 190121

17:27

2.5 lb plate under heels on pistols. All else Rx.

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Kyle Smock
January 21st, 2019 at 10:45 pm
Commented on: 190121

M/44yo/5'8/#199

8:12_scaled

toe assist RMUs

toe assist pistols on a #10 plate

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Eric Love
January 21st, 2019 at 10:41 pm
Commented on: 190121

I did:

7-6-5-4-3-2-1 strict mu's

21-18-15-12-9-6-3 hip/back ext

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Chad Cinquegrana
January 22nd, 2019 at 6:02 pm

No Pistols?

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Kris Westphal
January 21st, 2019 at 10:40 pm
Commented on: 190121

Ye olde garage gym doesn't have the verical for MU. Subbed burpee pullup for MU and one hand assisted pistol squats. 6:30

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Lauren Towery
January 21st, 2019 at 10:38 pm
Commented on: 190121

10:22. Scaled to strict C2B with black Rogue band, and used the middle handle from my yogabody to assist my one-legged squats.

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Scott MacArthur
January 21st, 2019 at 10:28 pm
Commented on: 190121

At work, did 21-18-15-12-9-6-3 of

Pullup

Ring dip

Lunge

15:11

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Raul Francis Colomer
January 21st, 2019 at 10:27 pm
Commented on: 190121

Rowing 30 min

5200m

264 cal

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Brian Rosenbaum
January 21st, 2019 at 10:27 pm
Commented on: 190121

M/56/6'2"/179

7-6-5-4-3-2-1

MU (scaled to heels on 18" box as suggested by @dotcomscaled)

pistols right ( scaled to light butt tap on 18" box)

pistols left

10:15

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Matt Bischel
January 21st, 2019 at 10:20 pm
Commented on: 190121

12:48 Rx'd. While Rory and Leif talked about the sun.

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Vincent Dahlqvist
January 21st, 2019 at 10:19 pm
Commented on: 190121

7:15, scaled to kneeling muscle-ups, assisted pistols

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Federico Barrionuevo
January 21st, 2019 at 10:08 pm
Commented on: 190121

7':37"

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Noor Greene
January 21st, 2019 at 9:33 pm
Commented on: 190121

28:42 RX’d.

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Shane Azizi
January 21st, 2019 at 9:27 pm
Commented on: 190121

16:37 rx

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Nathanael Akin
January 21st, 2019 at 9:15 pm
Commented on: 190121

11:33 with strict C2B, strict dips, regular pistols.

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Nathanael Akin
January 21st, 2019 at 9:15 pm
Commented on: 190121

11:33 with strict C2B, strict dips, regular pistols.

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Marty Peters
January 21st, 2019 at 9:14 pm
Commented on: 190121

18:37 rx’d

39/m/5’7”/158#’s

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Danny Bostwick
January 21st, 2019 at 9:09 pm
Commented on: 190121

24: something. That was humbling.

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Brian Anderson
January 21st, 2019 at 9:03 pm
Commented on: 190121

12:19 Rx


All strict MUs were singles today.


M-42-69-170#

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Giulio Barbini
January 21st, 2019 at 8:33 pm
Commented on: 190121

Muscle ups with kipping

Pistols as rx

6:33

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Tripp Starling
January 21st, 2019 at 8:27 pm
Commented on: 190121

Did not time

Muscle-ups from knees, toe assisted

Pistols to a 16" box


Afterwards was able to pull a strict muscle up from L sit on floor which comes and goes for me. It felt like the strict pull up programming helped my strength in the pull.

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sebastien cote
January 21st, 2019 at 8:14 pm
Commented on: 190121

8:13 at home. Did strict pull-ups & strict handstand push up instead of muscle ups. With pistols.

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Tom Perry
January 21st, 2019 at 8:03 pm
Commented on: 190121

57 / 172


did 2 strict chest-to-bar pull-ups and 2 feet elevated 3 feet push-ups for each muscle-up. Single leg squats done to 17" bench.


11:47

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Gordon Lee
January 21st, 2019 at 7:57 pm
Commented on: 190121

Scaled.

Strict pull ups

Strict dips

One legged squats with toe assist

8:20

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Alessandro Cremonesi
January 21st, 2019 at 7:54 pm
Commented on: 190121

8:57 Rx

Did Strict Ring Muscle-Ups from L-sit due to low rings.

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Hendrik Bünzen
January 21st, 2019 at 7:32 pm
Commented on: 190121

43:52 rx’d

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Russell Albrycht
January 21st, 2019 at 7:13 pm
Commented on: 190121

17:39 ring dips with single foot push assist, purple band pull ups, pistols to bench

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Christopher Baker
January 21st, 2019 at 7:04 pm
Commented on: 190121

13:35

Kipping muscle ups

Pistols to 12" box


Pistols and strict muscle ups are my kryptonite:(

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Jacob Cram
January 21st, 2019 at 6:36 pm
Commented on: 190121

8:29 box assisted muscle up and pistol squat to a low bench

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Jeremy R
January 21st, 2019 at 5:57 pm
Commented on: 190121

10:12, muscle ups modified to kips and pull ups, pistols modified to one legged bench stand and sit

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Jacob Love
January 21st, 2019 at 5:50 pm
Commented on: 190121

7:43 scaled

Strict ring row to dip

Pistols as prescribed

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Jeremy Meier
January 21st, 2019 at 5:39 pm
Commented on: 190121

7-6-5-4-3-2-1 reps, for time of:

SCALED (Muscle Up) - Ring Row 90deg + Ring Dip

Pistol (Right Leg)

Pistol (Left Leg)


Time = 10:12

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Rafael Bello Pereira
January 21st, 2019 at 5:37 pm
Commented on: 190121

M/ 82kg/ 1,80m/ 35

RX 32’45”

and 2 hands open skin, because a false grip.

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Nicole Deaver
January 21st, 2019 at 5:36 pm
Commented on: 190121

9:55

No rings & not enough clearance on my bar to try MUs so subbed:

7-6-5-4-3-2-1

Strict pull-ups

Strict Dips(btwn 2 stools)

Single leg squats, right

Single leg squats, left


Pistols are getting better, almost below parallel. (Right leg better)

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Michael Arko
January 21st, 2019 at 5:26 pm
Commented on: 190121

Shoulder injury (which is doing way better): subbed Chris' slow-6-point burpee for MUs. Also, 1LS were down to seated on a 12" box. 6:57

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Coastie Nick
January 21st, 2019 at 5:20 pm
Commented on: 190121

Subbed strict bar MUs and used a 2x4 under my heels for pistols.


12:11

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Adrian Aguilar
January 21st, 2019 at 5:02 pm
Commented on: 190121

I've never been more proud to finish a workout in my life! I came in today neither having a strict muscle up OR pistols. Warmed up and did all of my skills and drills and I'll be damned... I did the whole thing RX'd!


M/33/5'10"/190lb


21:03 RX'd

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Nate Richards
January 21st, 2019 at 6:35 pm

No way! Adrian, that's awesome! Nice work man.

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Christopher Baker
January 21st, 2019 at 7:09 pm

👍👍

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Js Smith
January 22nd, 2019 at 1:50 am

Wah hoo!!! Congratulations!🎉

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Matt Duplessis
January 21st, 2019 at 4:58 pm
Commented on: 190121

M/30/5'9/175#


9:20 Rx

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Stacey Thompkins
January 21st, 2019 at 4:55 pm
Commented on: 190121

M/44/6'2"/185


MU's fairly strict and pistols on top of 24" box

11:52

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Jim Rix
January 21st, 2019 at 4:45 pm
Commented on: 190121

Scaled to 14-12-10-8-6-4-2-1 dead hang pull-ups, strict dips

pistols to an 18" bench.


15:54

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Reymond Kiddoo
January 21st, 2019 at 4:44 pm
Commented on: 190121

Started at 6, did lipping muscle ups and assisted one legged squats. Time: 19:20

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Jesse Delander
January 21st, 2019 at 4:42 pm
Commented on: 190121

9:13

*not strict

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Evan Walton
January 21st, 2019 at 4:25 pm
Commented on: 190121

9:16

Assisted pullups+dips

Assisted pistol squat (using one hand to assist)

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Joel Vandruff
January 21st, 2019 at 4:05 pm
Commented on: 190121

Bar mu not strict

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Joel Vandruff
January 21st, 2019 at 4:04 pm
Commented on: 190121

8:50 scaled to bar muscle ups at a local anytime fitness. Too cold to string up rings in the backyard

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Jacob Daniel
January 21st, 2019 at 3:57 pm
Commented on: 190121

7:05, had to kip tho.

First ever muscle up was a success tho

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Steven Thunander
January 21st, 2019 at 3:41 pm
Commented on: 190121

If you are good with pistols, do them with a 1 sec pause in the bottom, and a slow controlled decent and ascent. Make sure you are hitting depth. Scale to similar box step ups, Bulgarian split squats, or banded pistols if needed, again with similar ascent and decent.

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Steven Thunander
January 21st, 2019 at 11:59 pm

On the MU I recommend strict tempo false grip chest to ring pullups and strict tempo deep ring dips. 2x1-o (2 sec down, 1 in lock out position), then work strict transitions with a band. Same with the strict tempo pistols (use a band or assist, go slow and stay at depth, scale if you can't go slow as discussed above).

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Steven Thunander
January 22nd, 2019 at 12:09 am

Globo scale: strict tempo c to b pullups, 2/1 strict tempo bar dips full depth (scales are Gravatron/assist machine or band). Pistols scale as above.

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Sebastien Fitzpatrick
January 21st, 2019 at 3:33 pm
Commented on: 190121

11:06 Rx

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Craig Collins
January 21st, 2019 at 3:16 pm
Commented on: 190121

15:09


At 260#, and lacking these skills, this is all scaling for me. muscle ups were from the knees, rings set 60" from floor. single leg squats were to a 12" box

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NA
January 21st, 2019 at 3:15 pm
Commented on: 190121

Reps 4 Time

7-6-5-4-3-2-1

12 inch box under 7 foot high pullup bar Muscle Ups

Alternating Pistols

20:42

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P W
January 21st, 2019 at 3:11 pm
Commented on: 190121

15:50


Kipped MUs

Pistols from box


M/44/6”5/238#

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Tarun Sharma
January 21st, 2019 at 2:35 pm
Commented on: 190121

Scaled

strict pull ups/strict dips

Rear leg on bench split squat for each leg


12min 37sec

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Benjamin Holmes
January 21st, 2019 at 1:54 pm
Commented on: 190121

15.13 scaled ground assistance muscle-up added same number pull-up, pole assist a2g pistol squat.

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Federico Rossi Mori
January 21st, 2019 at 1:19 pm
Commented on: 190121

RX 50:03

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Mike Andridge
January 21st, 2019 at 12:54 pm
Commented on: 190121

Scaled to

Strict mu seated on thin blue band (best strict mu's I've done with this scale-pretty happy)

24" box step ups

11:41

m/48/175

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John Clarke
January 21st, 2019 at 11:36 am
Commented on: 190121

7-6-5-4-4-3-2-1

Weighted pull-ups w 25lb dumbbell

Single leg squats to 12” box + 45lb plate


7:06


I don’t know. Squats all started ok then felt like I was just crashing onto the box.

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Alessandro Meloni
January 21st, 2019 at 10:33 am
Commented on: 190121

M 43ys 175cm 77k

8:27 Rx’d

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Alessandro Meloni
January 21st, 2019 at 10:21 am
Commented on: 190121

Hi, the pistol are 7 in a row with a leg, then switch, or altrrnate?

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Jim Rix
January 21st, 2019 at 4:47 pm

Finish all reps with one leg, then switch to the other

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Jon Dickens
January 21st, 2019 at 9:44 am
Commented on: 190121

8'04" Subbed MU for Pull ups and dips, pulled a muscle in my shoulder sat morning so didn't want to aggravate it to much, elevated my heel slightly to accommodate my wooden ankles.

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Clarke Read
January 21st, 2019 at 6:38 am
Commented on: Is Cancer a Genetic or Metabolic Disease? Part 1

A couple notes from Seyfried’s citations…


#2 (Hallmarks of Cancer…) positions reprogramming energy metabolism as an “emerging hallmark” of cancer, citing a series of papers making many of the same (uncontroversial by themselves) observations on which the mitochondrial mutation theory is based. They argue, however, this mitochondrial dysfunction is secondary to other elements of cancer progression, unlike Seyfried’s theory which frames it as primary:


“Altered energy metabolism is proving to be as widespread in cancer cells as many of the other cancer-associated traits that have been accepted as hallmarks of cancer. This realization raises the question of whether deregulating cellular energy metabolism is therefore a core hallmark capability of cancer cells that is as fundamental as the six well-established core hallmarks. In fact, the redirection of energy metabolism is largely orchestrated by proteins that are involved in one way or another in programming the core hallmarks of cancer. When viewed in this way, aerobic glycolysis is simply another phenotype that is programmed by proliferation-inducing oncogenes.”

https://www.cell.com/cell/fulltext/S0092-8674(11)00127-9


This reflects the way the SMT acknowledges observed metabolic defects in cancers - a defect observed in cancers, consistently, but a consequence of cancer progression, not a cause.


Conversely, Seyfried and some of the papers he cites argue mitochondrial defects play a more direct, and even causal, role in cancer progression.

https://www.sciencedirect.com/science/article/pii/S0306987701913350?via%3Dihub

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4751441/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6311572/


Seyfried notes the difference between the MMT and SMT is a question of primacy. The base claim that metabolism is distorted in most cancers is uncontentious. The observation that mitochondrial defects play a role in this metabolic distortion, while possibly a bit more obscure, has clear mechanistic justification. It’s really only the narrowest claim, that the initial damage leading to cancer happens in the mitochondria, not the nucleus, that is contentious.


That said, this narrow claim could have substantial clinical implications.

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Juan Acevedo
January 21st, 2019 at 2:03 am
Commented on: 190121

Check @dotcom scaled for scaling options and videos on modifications

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Tj Cantu
January 21st, 2019 at 2:25 am

Very cool. Thank you!

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Juan Acevedo
January 21st, 2019 at 2:55 pm

You are welcome TJ! Also for clarification that is @dotcomscaled on Instagram.

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Greg Glassman
January 21st, 2019 at 3:05 pm

Post your suggestions here, Juan. From there we will see if the daily push for your scaling site is warranted. Thank you.

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Eric Landerville
January 21st, 2019 at 3:43 pm

Nice job Juan! You do a great job showing excellent scaling techniques.

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Juan Acevedo
January 21st, 2019 at 6:02 pm

Will do Coach! Thanks for the answer!

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Tj Cantu
January 22nd, 2019 at 1:28 am

I tried the first scaling option and thought it was too easy. Tried the 2nd option and it was too hard. So I ended up doing ring rows and dips.

Thanks everyone for the communication. I’m loving 2019’s programming!

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Chris Sinagoga
January 21st, 2019 at 2:01 am
Commented on: 190121

Champions Club Scaling Notes


STIMULUS: Usually low reps means intensity, but the movements in this workout make me think this is more like a max effort day; muscle ups are strict and pistols are not alternating legs (harder than it sounds). I think going a little slower during 1) the transition of the muscle-up and 2) the descent of the pistol would be a good idea. Make sure you keep an arch in your foot on the pistols and go hips back first; the more vertical the shin the better. Also, this is an opportunity to see how the L-sits are affecting the leg that’s out in front of us.

A few alternates I would think of when scaling are 1) kipping muscle-ups for those who don’t generally do MUs in workouts, or are new to them and 2) holding a


GROUP: If you want to keep the workout as it is, a few options for scaling muscle-ups are 1) kipping muscle-ups (using as little of a kip as possible), 2) holding the top of a chest-to-bar pull-up, 3) rope climbs, or 4) strict 6-point burpees, pausing at each position. As for single-leg squats, don’t think pistols and those variations are the only thing to do. Lunges are single leg squats. So are step-ups. So is standing on one foot and bending down to touch your toe. The important word is “squat,” and the principles are the same whether it’s on one leg or two legs.

Depending on your group, this might not be a bad one to either do as some kind of warmup, or something to do on like a mobility day/rest day or something. Especially if you don’t think they’ll have the discipline to take the movements slow. We’ll probably either scatter these movements in our warmup the entire week, or do this on a mobility day.


INJURY: The slow burpees would be good for any rotator cuff/shoulder/elbow injuries. Probably want to stay away from dips or muscle-up transitions. For a leg injury, you could sub a 1-leg l-hang for the injured side. It would simulate the pistol shape. Or just go strict knees to elbows.


I’M SCALING THIS WELL IF: The pistols feel like they’re taking forever


I’M SCALING THIS POORLY IF: I’m done in under 5 minutes


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Good for improvement on weaknesses while not worrying about dying.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 3. Two of the higher-difficulty gymnastics movements most normal people will attempt.

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Dmitry Andryukhin
January 21st, 2019 at 7:01 am

Man, love your scaling comments! Great job, keep doing this!

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Imad Isaac
January 21st, 2019 at 9:57 am

Thanks for the daily comments. It helps!

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Greg Glassman
January 21st, 2019 at 3:04 pm

Ditch the flailing (“kipping”) muscle-up. The strict ring row & dip combo is great.

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Chris Sinagoga
January 21st, 2019 at 3:05 pm

Thanks Imad and Dmitry. Let me know any feedback that can make it better.


We did it this morning at my 8:30 session pretty different than I wrote. We had a small group and had a few people I really wanted to work on kipping muscle-ups with.


So we did AMRAP in 20 minutes of: 3 banded kipping muscle-ups, 3 right leg pistols, 3 left leg pistols. We subbed a lot of rolling pistols (candlestick on one leg) because it helped them get the transition of the muscle-up. We also didn't count rounds.

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Chris Sinagoga
January 22nd, 2019 at 1:12 am

I'm on it Coach!


I think there is value in the kipping one as skill transfer for other core-to-extremity movements, but I'll take your word to spend more time on the strict one. We don't do a lot of muscle-up work in general, but the little we do is kipping. So just another chink to fix!

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Jacob Love
January 21st, 2019 at 1:14 am
Commented on: 190121

Best way to scale if strict muscle ups last only a few reps total?

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Chris Sinagoga
January 21st, 2019 at 2:06 am

I would say to do kipping but with as small of a kip as possible

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Christopher Jacobs
January 21st, 2019 at 2:17 am

Ring row into dip would be a good scaling option in my opinion.

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Juan Acevedo
January 21st, 2019 at 2:53 pm

Check @dotcomscaled on Instagram. I uploaded there a video on a box assisted ring muscle up which preserves the strict aspect of it. It is the variation they teach in the CF gymnastics seminar.

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