CrossFit | 190531
Friday

190531

Workout of the Day

64

5 rounds for reps of:

2 minutes of strict muscle-ups
3 minutes of rest

Post reps completed to comments.

Khan Academy

1

A 2015 trial shows that a very low-calorie diet (<700 calories per day) can resolve Type 2 diabetes within one week in the majority of recent diabetics and within eight weeks in half of long-term diabetics. The regimen also was associated with significant improvements in blood pressure and lipid levels, which suggests such diets may be a potent and underutilized tool in diabetes treatment.

Read MoreRestoring normoglycaemia by use of a very low calorie diet in long- and short-duration type 2 diabetes

Comments on 190531

69 Comments

Comment thread URL copied!
Doug Brubacher
March 10th, 2021 at 3:42 am
Commented on: 190531

CFWUx3 sub 1mu for pus/dips

Strict: 3+2f / 4 / 4 / 4 / 4

Kip(same rd) 4 / 3 / 3 / 4 / 3

Comment URL copied!
Matthieu Dubreucq
January 29th, 2020 at 1:08 pm
Commented on: Restoring normoglycaemia by use of a very low calorie diet in long- and short-duration type 2 diabetes

Imagine mixing the VLCD and CrossFit methodology and it's effect on T2D.

Comment URL copied!
Matthieu Dubreucq
January 29th, 2020 at 1:02 pm
Commented on: Khan Academy

I had to listen to the video 3 times to fully grasp the concept. This is a good one. Thanks.

Comment URL copied!
Manchild Manchild
August 15th, 2019 at 12:19 am
Commented on: 190531

subbed 1 45# pull-ups + 1 45# dip for MUs


6+7+7+6+6 = 32

Comment URL copied!
Kury Akin
July 27th, 2019 at 2:51 pm
Commented on: 190531

7-7-6-6-5

Comment URL copied!
Kury Akin
July 27th, 2019 at 2:52 pm

Rings as strict as possible

Comment URL copied!
Nate Gordon
July 3rd, 2019 at 6:01 pm
Commented on: 190531

6-8-9-8-9 kipping muscle ups

Comment URL copied!
Jeff Chalfant
June 24th, 2019 at 12:56 am
Commented on: 190531

10-6-5-6-6= 33 (first 6-7 no lockout due to weird shoulder pain)

Comment URL copied!
Ruggeri Alves
June 20th, 2019 at 3:20 pm
Commented on: 190531

Ring Muscle up

11 - 10 - 9 - 9 - 5

Comment URL copied!
Morgan Greene
June 12th, 2019 at 1:35 pm
Commented on: 190531

6, 8, 10

Comment URL copied!
Anton Gross
June 10th, 2019 at 4:29 pm
Commented on: 190531

M/ 45/ 135 lbs

So I FINALLLY did this yesterday morning. I ran my dog in the woods for a nice long 5K ish run and jog and when I got back I figured why not bang this one out since it's almost all upper body and different.

I have not done ring MUs in a long time so wanted to give it a try.

My iPhone bonked out after the first round, so I ran back home and borrowed my kids. I wanted to wear earbuds while doing this but it was fine. A bit buggy but that just kept me walking around in the rests.

Rd 1: 14 (I did 7 round of 2s)

Rd 2: 15 ( I tried 5 rounds of 3s)

Rd 3: 14 (did the same as rnd 2 but failed on my last rep)

Rd 4: 13 (I did the same as last 2 rnds but I failed again)

Rd 5: 13 (I went for couplets and quick rebounds but I failed 2 times)

total of 69 reps.

Actually my back felt fine, but my wrists were really sore and get beat a bit. I do try to use a false grip. I was strict and not kipping but there was a bit of motion at the top just locking and coming down.

Well, for me, I was a definitely tired or drained later on in the day, but 69 MUs is a bit especially considering I ran for about 3 miles and I also did yard work, so understandable. I did almost no real warm up and post stretching which I'm big on, but wanted to be done. I did this outside off a basketball hoop and across the street. I love working out outside. not as serious and more fun.

Comment URL copied!
Matthew Aukstikalnes
June 8th, 2019 at 9:55 pm
Commented on: 190531

kipping MU mixed in to mowing the grass today. not strict, not as written, but go some work in.

Comment URL copied!
John Campion
June 5th, 2019 at 2:35 pm
Commented on: 190531

12 reps rx

Comment URL copied!
Mike Scott
June 5th, 2019 at 2:55 am
Commented on: 190531

No MU in the tank today so sub 3 pull-up/3 ring dip instead; first two rds were strict then kipping in last 3 rds. Rd 1: 4 sets exactly; Rd 2: 1 dip shy of 2 sets; Rd 3: 3 sets exactly; Rd 4: 3 sets + 3 PU; Rd 5: 3 sets exactly.

Finished w/ GHD: 3 sets of 6 and med ball s/u: 2 sets of 10

Comment URL copied!
Krishna Sachanandani
June 4th, 2019 at 2:30 am
Commented on: 190531

10,10,8,8,6

Total 42

As prescribed

Comment URL copied!
Dave DeCoste
June 4th, 2019 at 1:32 am
Commented on: 190531

7-7-5-3-4 = 26 total reps

Rx

Comment URL copied!
Alessandro Cremonesi
June 3rd, 2019 at 3:36 pm
Commented on: Restoring normoglycaemia by use of a very low calorie diet in long- and short-duration type 2 diabetes

Would love to know the level of activity of those involved in the research. Should be interesting to know if the VLCD supports or not high levels of activity. Very interesting stuff, nonetheless. Thanks for sharing.

Comment URL copied!
Lucas Allan
June 3rd, 2019 at 2:24 am
Commented on: 190531

43/6’3”/200

No rings or dip so alternated singles of strict ctb and strict hspu

30 rounds in about 14 minutes

Comment URL copied!
John Doody
June 2nd, 2019 at 9:32 pm
Commented on: 190531

Used a black band: 60 reps

10-13-13-12-12

Comment URL copied!
Albert Kombe
June 1st, 2019 at 10:30 pm
Commented on: 190531

Total Bar Muscle-ups: 38reps

Comment URL copied!
Tripp Starling
June 1st, 2019 at 10:00 pm
Commented on: 190531

Scaled to Muscle up from seated on floor 33 reps (7-8-7-6-5)

Comment URL copied!
Darren Ward
June 1st, 2019 at 8:24 pm
Commented on: 190531

34 bar mu, not strict. Got several consecutively for first time.

Comment URL copied!
Coastie Nick
June 1st, 2019 at 3:51 pm
Commented on: 190531

Bar MU’s

16

13

14

11

10


64 total

Comment URL copied!
Erik Dresner
June 1st, 2019 at 2:33 pm
Commented on: 190531

Rx: 7-7-8-7-6


Much better than I expected, though my transitions were getting ugly in the last 2 rounds. Lost a fair amount of skin on my left hand, but that always happens to me with high rep false grip.

Comment URL copied!
Kyle Buchanan
June 1st, 2019 at 1:25 pm
Commented on: 190531

30 rx

9/7/5/6/3

Comment URL copied!
Michael Marleau
June 1st, 2019 at 1:16 pm
Commented on: 190531

5 rounds for reps of:


2 minutes of strict muscle-ups

3 minutes of rest

(20/20),(20/20),(15/15),(15/15),(10/10)


Pull-up/Dip

Comment URL copied!
Viktor Wachtler
June 1st, 2019 at 12:21 pm
Commented on: 190531

5, 10, 8, 8, 7

42/1.78m/77kg

Comment URL copied!
Viktor Wachtler
June 1st, 2019 at 12:22 pm

In the first round I had to re-fasten the straps.

Comment URL copied!
Nathan Hutcheson
June 1st, 2019 at 11:40 am
Commented on: 190531

I did more of a dynamic, kipping-style muscle up off a box or to a low bar to practice the transition and movement. Maybe it would have been more productive to do strict pull-ups and dips?


5 x 4 x 4 x 4 x (off box) and 9 (lower bar)


post-jam: was some strict pull-ups and bar dips

Comment URL copied!
Hendrik Bünzen
June 1st, 2019 at 11:08 am
Commented on: 190531

6-5-5-3-2

Comment URL copied!
Jesse Montagnino
June 1st, 2019 at 4:43 am
Commented on: 190531

First ever ring muscle up.

Kipping of course.

3-4-2-0-1

Comment URL copied!
Dezert Sky Kiddoo
June 1st, 2019 at 4:12 am
Commented on: 190531

Did this workout but each 2min of work I did the progression steps to strict mu. Last round did 2 complete strict mu

Comment URL copied!
Cliff Hoecker
June 1st, 2019 at 3:09 am
Commented on: 190531

2 mins of alternating

5 Strict pull ups

5 strict ring dips

2 1/2 mins rest


15/15, 15/15, 15/15, 13/13, 14/14

72 pull ups + 72 ring dips


M/6/190/51

Comment URL copied!
Matt Zero
June 1st, 2019 at 2:37 am
Commented on: 190531

Had to do kipping BMU’s

6/6/7/6/6

Comment URL copied!
Joe Cormier
June 1st, 2019 at 1:14 am
Commented on: 190531

4 rounds. 2min on/3min off.

Alternate between 5 pullups and 5 dips.

Total reps: 55 pullups and 50 dips.

Comment URL copied!
Troy Work
May 31st, 2019 at 11:42 pm
Commented on: 190531

Chest to bar

14

14

12

11

14


65

Comment URL copied!
Troy Work
May 31st, 2019 at 11:42 pm

Strict

Comment URL copied!
Matt Duplessis
May 31st, 2019 at 11:29 pm
Commented on: 190531

9/9/9/8/7 = 42 Rx

Comment URL copied!
Cy Azizi
May 31st, 2019 at 10:38 pm
Commented on: 190531

56 jumping

Comment URL copied!
Shane Azizi
May 31st, 2019 at 9:52 pm
Commented on: 190531

50 reps Rx

Comment URL copied!
Stacey Thompkins
May 31st, 2019 at 9:51 pm
Commented on: 190531

M/44/6'2"/180#


From @amrapmentality

4 RFT

300m row

30 ground to overhead 45/35 plate

30 overhead lunges 45/35 plate

I used 35# plate time 18:52

Comment URL copied!
Christian Jones
May 31st, 2019 at 8:34 pm
Commented on: 190531

Can't muscle up yet. Subbed in 1min chest to bar pull ups and 1 min ring dips.


Didn't count just kept going until form broke then jumped back on after resetting myself.

Comment URL copied!
Derek Eason
May 31st, 2019 at 8:07 pm
Commented on: 190531

Derek Eason

CrossFit Train 97333

Corvallis, Oregon



Rx 55 reps


(12-11-11-11-10 reps)

Comment URL copied!
Chris Meldrum
May 31st, 2019 at 7:41 pm
Commented on: 190531

Went off script.


"Twins"


Two rounds, of each couplet, for time of:

750 meter Row

20 Handstand Push-ups


115 pound Thruster, 20 reps

20 L-Pull-ups


As rx’d, 22:30 (PR).


Had hoped to do this in about 20 minutes. Felt good through the first couplet. Rows at ~1:55 pace. Broke HSPU 10-5-5 each round. Just got smoked in the second couplet. Both thrusters and L-pull-ups took longer than anticipated. Thrusters 10-5-5 and 9-6-5. First round, shoulders were tired coming out of the HSPUs. Second round, shoulders felt better but I was dying. Tried to do L-pull-ups in sets of 5, which worked until middle of the second round. Had to go to singles at the end. 7 ½ minutes better than last time (10 years ago). Holy smokes, 10 years!

Comment URL copied!
Chris Meldrum
May 31st, 2019 at 7:41 pm

46m/5'10"/180

Comment URL copied!
Nicole Deaver
May 31st, 2019 at 6:52 pm
Commented on: 190531

5 Rds

2mins AMRAPs

5 pull-ups

5 dips (btwn stools)

Rest 3mins


15 pull-ups/15 dips

15 pull-ups/13 dips

17 pull-ups/15 dips

18 pull-ups/15 dips

17 pull-ups/15 dips

(82 pull-ups/73 dips)

Comment URL copied!
Patrick Rose
May 31st, 2019 at 6:46 pm
Commented on: 190531

4-3-3-3-3

15 Rx

Comment URL copied!
Tom Perry
May 31st, 2019 at 6:21 pm
Commented on: 190531

57/168


subbed 2 chest-to-bar pull-ups and 2 hand release push-ups for each MU.


8-8-8-8-8

Comment URL copied!
Reymond Kiddoo
May 31st, 2019 at 4:59 pm
Commented on: 190531

Rounds 1-4 got #4 muscle ups and round 5 #3 muscle ups


Total: 30 muscle ups( not strict)

Comment URL copied!
Reymond Kiddoo
May 31st, 2019 at 9:01 pm

19* total

Comment URL copied!
Jon Wilson
May 31st, 2019 at 4:47 pm
Commented on: 190531

Kipping

1 min rest

4

4

3

4

5

Comment URL copied!
Edisson Samaniego
May 31st, 2019 at 2:48 pm
Commented on: 190531

1 ronda 4 repeticiones

2 ronda 5 repeticiones

3 ronda 7 repeticiones

4 ronda 7 repeticiones

5 ronda 4 repeticiones

Total..... 27 repeticiones

Y la mano abierta 😬

Comment URL copied!
Didier Rios
May 31st, 2019 at 2:12 pm
Commented on: 190531

1) 7

2) 9

3) 11

4) 11

5) 12

i do BMU because we don´t have rings in this box

Comment URL copied!
Jim Rix
May 31st, 2019 at 1:50 pm
Commented on: 190531

75 pull-ups, 75 ring dips, mostly strict


5 rounds of 7-5-3 pull-ups/dips

Comment URL copied!
Michael Bishop
May 31st, 2019 at 1:49 pm
Commented on: 190531

where did my MUs go?


13 Rx


4 - 3 - 2 - 2 - 2


I was going to do a max-string of kipping MUs at the end but pecs were toast

Comment URL copied!
Antonio Ivanov
May 31st, 2019 at 1:44 pm
Commented on: 190531

scaled to strict C2B - 96 total

1-22

2-18

3-16

4-20

5-20

Comment URL copied!
Michael Arko
May 31st, 2019 at 1:23 pm
Commented on: 190531

2 mins of alternating

5 chest-to-bar pull-ups

5 ring dips

3 minutes of rest


Totals:

20/15 - 20/15 - 19/15 - 19/15 - 19/15 = 97 C2B + 60 RD

Comment URL copied!
Didier Rios
May 31st, 2019 at 2:14 pm

Woww good job!

Comment URL copied!
Nicole Deaver
May 31st, 2019 at 6:54 pm

Looks like you cheated yourself out of 15 dips in your totals.

Comment URL copied!
David Smith
May 31st, 2019 at 1:21 pm
Commented on: 190531

I’m going to do the strict muscle ups on rings but with heels on a box to reduce wait and provide something to push off if necessary. For me the pulling power and transition are the weakness. The dip is the easy part.

Comment URL copied!
Sebastien Fitzpatrick
May 31st, 2019 at 11:28 am
Commented on: 190531

25 reps Rx

7 - 7 - 4 - 3 - 4

Comment URL copied!
Claire Fiddian-Green
May 31st, 2019 at 10:59 am
Commented on: 190531

5 min toenail ring muscle up attempts.

10 min EMOM of 10 strict ring rows EM with horizontal body, alternating pronated and supinated grip.

2 rounds of: 800m run, 30 wall ball shots w/ 14 lb. to 9 foot target.

Comment URL copied!
Kyungtaek Kang
May 31st, 2019 at 3:40 am
Commented on: 190531

안양공식인증지부 크로스핏힘

1R 1 + 2R 1 + 3R 1 + 4R 0 + 5R 1 = 4reps

강경택 45세/180cm/90kg

Comment URL copied!
Eric O'Connor
May 31st, 2019 at 3:08 am
Commented on: 190531

Here are some thoughts on this workout and scaling:

I expect higher level athletes to accumulate a high volume of reps. I could be wrong, but I could see some athletes accumulate 40-50+ reps. I will utilize movement modifications, for my athletes, that keeps their movement strict. For athletes that can do some strict muscle-ups, but cannot achieve more than 3-5 reps each round, I may have them accumulate a designated number of reps or attempts each round before moving to a challenging movement modification for the remainder of the round.

The main muscle-up scale will be to perform a low-ring muscle-up drill where athletes keep their feet on the ground and straighten the legs, with the feet in front of the rings. The further the feet are away from the rings, the harder the movement will be. This movement seems easy at first glance, but, when performed in a controlled fashion, it can provide a pretty significant challenge. The difficulty of this movement can be further increased by elevating the feet on a box.

If an athlete cannot perform muscle-ups with straight legs and feet on the ground, I will opt to have them perform rounds of 5 false grip ring rows and 5 scaled ring dips for the two minute duration. I typically have these athletes perform a leg-assisted muscle-up, but I am going to change things up with the ring row and dip combo today.

Comment URL copied!
Nathan Jenkins
May 31st, 2019 at 1:16 am
Commented on: Restoring normoglycaemia by use of a very low calorie diet in long- and short-duration type 2 diabetes

"Small sample size". Is it really a limitation here? I'd suggest not. The study shows that the intervention was effective in 29/30 participants. And the one for whom it was not effective did not comply with the study protocol. So that's 100% effective for people who follow instructions. How many more participants would be needed to make the findings definitive? 10? 20? 100? 1000? It's like asking how many apples did Newton need to see fall from his tree to prove universal gravitation. How many smokers need to die of lung cancer or heart disease to prove the link between smoking and premature mortality?


Based on fundamentals of inferential statistics and probability theory (e.g. the law of large numbers), I'd suggest that we can be quite confident that this study's results justify conclusions that have better than chance predictive value. Reducing calories is an incredibly effective treatment for type 2 diabetes.

Comment URL copied!
Clarke Read
June 17th, 2019 at 3:58 am

In a practical sense, you're entirely right. I am convinced based on this study that in - at the very least - a very large share of the diabetic population, significant caloric reduction can lead to rapid improvements and even resolution. If there is any value in a larger sample, it would be to find whether there are a small number of exceptions in the population that don't respond, or respond with side effects. But this is also data that could be gathered in clinical practice, so long as patients are monitored properly. Thank you for the comment, it's a great point.

Comment URL copied!
Juan Acevedo
May 31st, 2019 at 1:03 am
Commented on: 190531

Intended Stimulus

.

High Skill + High Volume = Sneaky Intensity. Today is all about working hard, and focusing on quality of movement. Your brains and your body will get a good dose of awesome. Today scaling is very, very important. Whatever you are doing we want to preserve the following things: 1) the specific movement pattern (muscle up); 2) strictness; 3) integrity of movement at high reps. It will be hard to estimate your capacity in this movement, so have scaling options ready in case on your third round you cannot really do any more reps. If in the 1st round, you get 10 reps, but in the 4th and 5th you are fighting for 2, it will be almost certain that those last reps will be on the shitty side, and you will be taking way too much rest. Scale! If you don't have a strict muscle up on the rings yet, you can still achieve the stimulus we want if you select the right drills. Below are some options that I think will do the trick, but make sure to check @pamelagnon's youtube channel for even more ideas.



WORK HARD!



OPTION 1

2 minutes of strict muscle-ups

3 minutes of rest

2 minutes of strict ring pull-ups + strict ring dips (any combination you want)

3 minutes of rest

2 minutes of box strict muscle-ups

3 minutes of rest

2 minutes of toenail muscle-ups

3 minutes of rest

2 minutes of band muscle-ups





OPTION 2

2 minutes of strict ring pull-ups

3 minutes of rest

2 minutes of strict ring dips

3 minutes of rest

2 minutes of box strict muscle-ups

3 minutes of rest

2 minutes of toenail muscle-ups

3 minutes of rest

2 minutes of band muscle-ups





OPTION 3

2 minutes of toenail ring pull-ups

3 minutes of rest

2 minutes of toenail ring dips

3 minutes of rest

2 minutes of max accumulated support hold

3 minutes of rest

2 minutes of baby muscle-ups

3 minutes of rest

2 minutes of ring rows


Comment URL copied!
Chris Sinagoga
May 31st, 2019 at 12:04 am
Commented on: 190531

Champions Club Scaling Notes


RANT:

This is a similar format to how I’ve been treating the max effort days, except we’ve been doing tons and tons of rounds. The set rest means there’s intended to be a stamina factor… which also means that this workout is for athletes with an elite level of gymnastics strength. I am not included in this mix, so instead of doing modified versions of this, or even kipping ones, I’ll sub strict burpees (strict push-up, feet together) for this. Then I’ll practice the muscle-ups either before or after.


I SHOULD TRY THIS RX’D IF:


ORGANIC SCALES:

Strength — as is, just double or triple the rest

Stamina — unless you’re in that muscle-up club, try two rounds each of pull-ups and dips — 2 mins on, 3 off,

Endurance — the burpee scale in the rant would be good, just don’t be as strict on the push-up and add an extra minute of rest

Flexibility — put 15 minutes on the timer and practice muscle-up transitions. That is a deep dip that needs to be primed.


NEUROLOGICAL SCALES:

Coordination — as is except kipping muscle-ups instead of strict

Accuracy — put 15 minutes on the clock, mix kipping and strict muscle-ups, and make it a goal to fail the least amount of attempts as possible.

Agility — do sport-specific practice then do this after. Or before.

Balance — spend some time at the top of the muscle-up to work on ring support


GROUP VERSION:

Check the rant, or do a 20-min. team workout where one partner does a 200m run while the other practices muscle-up transitions.


WARMUP:

Either use this as a 15-minute warmup if you’re behind in the cycle and need to catch up, or take the time to practice a lot of things you suck at.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2 as written because it’s going to be a lot of down time for people. 5 with the burpee sub

Comment URL copied!
Chris Sinagoga
May 31st, 2019 at 12:08 am

my bad...


I SHOULD TRY THIS RX'D IF: I can get 5 strict muscle-ups in a row on a repeated basis.

Comment URL copied!