CrossFit | 190827
Tuesday

190827

Workout of the Day

84

3 rounds for time of:

50 squats
7 strict muscle-ups
10 hang power cleans

♀ 95 lb. ♂ 135 lb.

Post time to comments. | Compare to 130327.

Cancer and Metabolism, Part 2

5

Professor Richard Feinman delves further into the underlying biochemical processes that regulate energy metabolism. He explains how cellular structure alters in a cancerous state, focusing in particular on how cancer disrupts the entry of pyruvate into the mitochondrion. Several cancers, such as squamous cell carcinomas of the head and neck, have been shown to inhibit pyruvate dehydrogenase regulation. Feinman observes that looking at pyruvate reveals several of the ways in which the normal link between glycolysis and respiration becomes disturbed in a cancerous state. It remains to be discovered whether any of these disturbances can be targeted for therapy.

Read MoreCancer and Metabolism, Part 2

Nasty Girls

In this December 2005 video, Annie Sakamoto, Eva Twardokens, and Nicole Carroll — “the original Nasty Girls” — perform the benchmark WOD for the first time in the old Santa Cruz gym. During many of the early years of CrossFit’s worldwide growth, this was the most popular CrossFit video in existence.

Watch the videoNasty Girls

Comments on 190827

89 Comments

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Doug Brubacher
June 1st, 2021 at 12:19 am
Commented on: 190827

CFWUx2 sub 1mu pus/dips 10*45dl +1cl 10*95+1cl 10*135+1cl

27:04

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Kury Akin
November 26th, 2019 at 2:16 pm
Commented on: 190827

11:56. MU as strict as possible. 10 straight leg dl @ 25kg to see if it would help back injury.

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Cy Azizi
September 20th, 2019 at 11:57 pm
Commented on: 190827

16:06

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Cy Azizi
September 21st, 2019 at 12:35 am

Jumping

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Jeff Chalfant
September 17th, 2019 at 9:04 pm
Commented on: 190827

12:29 rx’d. (Pr is 10:40 back in 2013 but probably with kipping muscleups)

Right shoulder was bugging me today and I really didn’t push the squats very fast. Didn’t want to redline early and was gassed after unbroken cleans.

Muscle ups were broken 4/2/1, 3/2/2, then singles. Hams, glutes, and back still sore...


40/69.5”/185lbs

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John Campion
September 17th, 2019 at 4:59 pm
Commented on: 190827

95#

23:51

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Chase Hiland
September 10th, 2019 at 9:12 pm
Commented on: 190827

M/34/5'10"/190


Rx'd 11:25

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Morgan Greene
September 7th, 2019 at 10:04 pm
Commented on: 190827

9:29

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Christopher Voght
September 5th, 2019 at 9:25 pm
Commented on: 190827

3 rounds for time of:


50 squats

7 strict muscle-ups

10 hang power cleans

♂‚ 135 lb.

Rd 1 - 5:15, 7 strict MU

Rd 2 - 6:26, 5 strict, 2 kip

Rd 3 - 5:54, 3 strict, 4 kip

17:35

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Jesse Montagnino
September 5th, 2019 at 2:15 am
Commented on: 190827

10:28

No muscle ups during the timed 50 squats and 10 powert cleans at 95. 9 mi prior to wod. Still working and learning technique.

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Jim Rix
September 4th, 2019 at 1:35 pm
Commented on: 190827

Scaled to 3 RFT of

50 squats

14 strict pull-ups

14 strict ring dips

10 HPC, 105#

12:43


130327:

50 squats

10 weighted dips (15#)

21 ring rows

10 HPCs (115#)

13:31

120714: 15:24 w/ 95# HPCs

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Adam King
September 3rd, 2019 at 5:15 pm
Commented on: 190827

Completed 2019-09-03

Subbed pullups and 75 lb

13:43

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RAPHAEL SIRTOLI
September 3rd, 2019 at 8:51 am
Commented on: Cancer and Metabolism, Part 2

Thanks for the thoughtful answer Prof.


I do think Schurr is arguing against commonly held notions of glycolysis. For example, he quotes mainstream textbooks such as the 4th edition of ‘Biochemistry’ by Stryer (1995), and the 7th edition ‘Biochemistry’ (Berg et al., 2012) before countering their claims.

You, Schurr and I agree that “The flow of pyruvate is determined by what else is going on and what else is there (NAD+, ATP, etc.)” but may disagree as to where in the glycolytic path this happens.


We would argue that it’s thermodynamically favorable to end up with lactate starting with glucose, and that depending on NAD/NADH, ATP/ADP ratios, O2 concentrations and the particular cell type, the lactate will or won’t get converted to pyruvate. If it is, then mitochondrial LDH can turn it into pyruvate for mitochondrial oxidative metabolism (e.g. for cerebral energy production via the lactate-shuttle hypothesis). If it not, then as you say it may be exported to the liver. Cerebral oxidative metabolism with lactate is an important point, as it demonstrates the ability of lactate to be a primary oxidative substrate in certain cell types. This is serves as a notable exception to:


Glucose + 2ATP + 4ADP + 2Pi + 2NAD+ ==> + 2pyruvate + 2ADP + 4ATP + 2NADH




From another of Schurr’s papers, here’s the argument for glycolysis to lactate making more sense thermodynamically (https://www.ncbi.nlm.nih.gov/pubmed/15973352):




“Thermodynamically, glycolysis should proceed to completion, that is, lactate formation, since pyruvate conversion to lactate yields free energy (deltaG^0' =-6 kcal/mol). Chemically, glycolysis should proceed to form lactate, since the LDH reaction regenerates nicotinamide adenine dinucleotide (NAD+) by oxidizing its reduced form (NADH) formed during the glyceraldehyde phosphate (GAP) dehydrogenase reaction and thus assuring the cyclical nature of glycolysis […] Furthermore, the assumption that under aerobic conditions pyruvate conversion to acetyl-SCoA, a reaction that takes place in the mitochondrion and requires NAD+, is somehow thermodynamically

preferable over pyruvate conversion to lactate is unsubstantiated. This assumption would have some basis if the glycolytic enzymes, substrates and products were, as was believed for many years, floating freely in a cytosol that behaves like an aqueous medium”


I would very much like to hear your comments once you’ve read the paper in detail, as i think you will appreciate the historical perspective it takes (if for nothing else).


Thanks for your stimulating comments

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Kyungtaek Kang
September 2nd, 2019 at 3:57 am
Commented on: 190827

안양공식인증지부 크로스핏힘

10:10 (Bar muscle-up 으로 실시)

강경택 45세/180cm/95kg/CFHIM

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Matt Duplessis
August 30th, 2019 at 9:13 pm
Commented on: 190827

M/31/5'9/180


9:56 Rx

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Chris Hiles
August 30th, 2019 at 2:30 pm
Commented on: 190827

Had to scale this and it was still ugly!

11:40

50 Squats

7 Banded Strict C2Bs

7 Bar Dips

10 x HPC (40kg)

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Eric Son
August 30th, 2019 at 7:00 am
Commented on: 190827

https://youtu.be/OUcZA6tVGa0

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Andrew Sylvia
August 30th, 2019 at 2:13 am
Commented on: 190827

14:00 Rx

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Mike Scott
August 29th, 2019 at 5:29 pm
Commented on: 190827

19:21 - scaled to 50 squats, 7 strict pull-ups, 7 strict ring dips & 95# HPC

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John Clarke
August 29th, 2019 at 10:59 am
Commented on: 190827

Scale:


50 squats

7 strict pull-ups

10 hang power cleans @ 95


6:35

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Mike de Graauw
August 29th, 2019 at 10:19 am
Commented on: 190827

9:50

Subbed strict pull-ups for MUs, else RX


M/60/6’2”/230

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Troy Bruun
August 29th, 2019 at 12:43 am
Commented on: 190827

3rds: 7:57


50 Air SQT

7 MU (started on knees)

10 HPCL (95lbs)

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Shane Azizi
August 29th, 2019 at 12:08 am
Commented on: 190827

18:31 Rx

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Michael Bishop
August 29th, 2019 at 12:06 am
Commented on: 190827

I love everything about this workout


Scaled to only five strict muscle ups per round to keep the fire burning


9:38

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sebastien cote
August 28th, 2019 at 11:55 pm
Commented on: 190827

air squats or with a bar ?

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Troy Bruun
August 29th, 2019 at 12:47 am

Air squats, they would indicate whether it was Back Squat or Front Squat if it was intended to have a bar.

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Mark Lawrence
August 28th, 2019 at 8:54 pm
Commented on: 190827

25 minutes even!!! I'm so proud of this workout. This is week 3 following this programming, and I was pushing, shortening my breaks, and really learning. I subbed jumping muscle ups because I've never done them, and needed to find the motion to push from the bar to the top of the motion. I also went really slow on the hang cleans to really work on the bar hitting mid thigh to make the catch easier.


I know I'm late to the game if anyone sees this, is there a good way to get out of the front rack position and back to a hang without throwing the bar down? The negatives on the hang clean was were I felt the most hurt


3x

50 squats

7 Jumping MUs

135 Hang Cleans


25 mins even

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Matt Zero
August 28th, 2019 at 6:52 pm
Commented on: 190827

Rx’d - 9:18

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J F
August 28th, 2019 at 6:25 pm
Commented on: 190827

11:43


X3

50 squats

7 pull ups

7 dips

10 hang power clean @ 60

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Kris Sienkiewicz
August 28th, 2019 at 3:40 pm
Commented on: 190827

8:30 Rx M/43

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Didier Rios
August 28th, 2019 at 2:00 pm
Commented on: 190827

3 rounds for time of:


50 squats

7 strict Bar muscle-ups ( because we dont have a rings)

10 hang power cleans


Rx: 12:49

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Marcos Casaes
August 28th, 2019 at 12:45 pm
Commented on: 190827

training that I was without arm, closed eight minutes and forty seconds

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Alex Pham
August 28th, 2019 at 12:00 pm
Commented on: 190827

16:51

Scaled to strict chest to bar pullups

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Viktor Wachtler
August 28th, 2019 at 11:07 am
Commented on: 190827

Subbed/scaled to double 20kg KB hang cleans.

12:16

43/1.78m76kg

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Viktor Wachtler
August 28th, 2019 at 3:43 pm

https://www.instagram.com/p/B1tMN3AHaFe/?igshid=1360vs2g150d1

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Andrew Moultrie
August 28th, 2019 at 10:56 am
Commented on: 190827

Juan Acevedo’s Option 2:


50 squats

7 toenail muscle-ups

10 hang power cleans (95#)


10:50

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Camille St. Onge
August 28th, 2019 at 3:12 am
Commented on: 190827

52 YOF

14:12

Scaled MU to bar MU from box

RX on hang cleans

Post op knee performance: leg still flaring under loaded impact. Focused on correcting movement and not cycling too fast. 💪🏾

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Katelyn Rice
August 28th, 2019 at 1:09 am
Commented on: 190827

Scaled like a boss! First workout in over 2 months! 9:54

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Matthew Tuzel
August 28th, 2019 at 12:27 am
Commented on: 190827

11:47 5 mu per round and 95#

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Nathan Michael King
August 28th, 2019 at 12:17 am
Commented on: 190827

12:00 Rx

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Claire Fiddian-Green
August 27th, 2019 at 11:45 pm
Commented on: 190827

15:58. Air squats and hang power cleans Rx. Strict MU scaled to 7 strict pull-ups + 7 strict dips on matador. Dips with one thin orange band assist all rounds. By 3rd round strict pull-ups were all (courageous) attempts but no chin over bar. Still focused on hollow position and engaging lats.

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Peter Perez
August 27th, 2019 at 11:36 pm
Commented on: 190827

Didn’t know if it was weighted squats so I just did them with 55# lol shrug

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Peter Perez
August 27th, 2019 at 11:36 pm
Commented on: 190827

Didn’t know if it was weighted squats so I just did them with 55# lol shrug

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ryan brady
August 27th, 2019 at 9:35 pm
Commented on: 190827

12:25 substituted 14 strict pull ups for muscle ups

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Scott Jacobson
August 27th, 2019 at 9:17 pm
Commented on: 190827

5’8” / 167 lb / 21 / M


10:30


Subbed with Bar MUs and 95lb cleans. Haven’t been able to do cleans in like four months, so decided to avoid the deep end this time

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Ricardo Mendes
August 27th, 2019 at 9:06 pm
Commented on: 190827

Um dos meus treinos favoritos. Fiz em 10:07 com 50kg e strict pull up + dip. :)

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Tripp Starling
August 27th, 2019 at 8:49 pm
Commented on: 190827

3 RFT:

50 air squat to a med ball

7 toe nail assisted muscle up

10 HPC @95#

8:28

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Tom Perry
August 27th, 2019 at 7:54 pm
Commented on: 190827

58 / 170


subbed 2 strict chest-to-bar pull-ups and 2 hand release push-ups for each MU; used 115 lb for HPC


16:26

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Jade Teasdale
August 27th, 2019 at 7:52 pm
Commented on: 190827

10:41

w/strict PU instead of 7 S. MU

Raining & nowhere to do MU in my basement. :( I ❤️ MU!!!

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Coastie Nick
August 27th, 2019 at 7:28 pm
Commented on: 190827

8:56


Subbed Bar MU

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Mike Long
August 27th, 2019 at 7:23 pm
Commented on: 190827

43/6’2/258


5 min warm up attempting muscle ups


Scaled:


8m 09 s


3rds

50 air squats

7 strict pull ups (could have added more of a challenge on the scaled pull-ups, however 3x7 pull-ups unbroken is a PR)

7 straight bar dips

10 hang cleans 135lbs

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Mike Andridge
August 27th, 2019 at 7:03 pm
Commented on: 190827

Scaled to

3 rnds

50 sqts

14 strict pull ups

14 strict ring dips

10 hpc @ 95#

15:55

m/49/175

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Steven Odom
August 27th, 2019 at 7:02 pm
Commented on: 190827

Rx'ed

15:06

Did not have chalk today, which made for slippery pulls.

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Kurt VandenHeuvel
August 27th, 2019 at 6:59 pm
Commented on: 190827

11:48 RX

Banded MU 5lbs assistance

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Nicole Deaver
August 27th, 2019 at 5:55 pm
Commented on: 190827

12:54


3 Rds

50 squats

14 pull-ups

14 dips w/12# DB (between stools)

10 hang power cleans (85#)

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Anna Jones
August 27th, 2019 at 5:52 pm
Commented on: 190827

F/46/140/5’6”

11:34

Option 3 from Juan Acevedo - 50lb cleans

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Frasier Hogan
August 27th, 2019 at 5:48 pm
Commented on: 190827

11:03 rx

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Matthew Aukstikalnes
August 27th, 2019 at 5:12 pm
Commented on: 190827

14:10, subbed 7 strict PU/7 strict dips/7 strict PU/7 strict dips in place of strict MU

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Jacob Cram
August 27th, 2019 at 5:11 pm
Commented on: 190827

Recovering from AC joint sprain so modified to 50 squats, 7 pullup53, 10 53lb KB swings for 5:23

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Brendan Mullan
August 27th, 2019 at 5:08 pm
Commented on: 190827

3RFT

50 squats

7 strict pull ups

7 ring rows

10 hang power cleans @ 50kg

7.23min 😁

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Steve Day
August 27th, 2019 at 4:18 pm
Commented on: 190827

9:26

3 Rounds

50 squats

7 assisted MU

10 DB hang power cleans 50# dbs

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Sebastien Fitzpatrick
August 27th, 2019 at 3:11 pm
Commented on: 190827

16:12 Rx

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Jeff Strain
August 27th, 2019 at 2:36 pm
Commented on: 190827

Scaled (quite a bit) 10:44

3 x 50 Air Squats

3 x 7 Chest to Bar Pull ups (band assisted)

3 x 10 Hang Power Clean at 105#

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Mike Numon
August 27th, 2019 at 2:06 pm
Commented on: Cancer and Metabolism, Part 2

Great article! I love reading about this. It got me thinking though, has any of the research looked at concentrations of NAD+ and it's relationship to cancer? Also, what about glutamine knock-out as an inhibitor for cancer metabolism, how does that play a role, relatively to the ketogenic diet?

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Richard Feinman
August 28th, 2019 at 2:01 am

These are important topics for whole new stories. I will try to consider some in future posts and/or point you to relevant papers.

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Jeremy Krentz
August 27th, 2019 at 2:01 pm
Commented on: 190827

15:53

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George Campbell
August 27th, 2019 at 1:55 pm
Commented on: 190827

13:52 scaled

Branded strict MU, 95 lb cleans

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Michael Arko
August 27th, 2019 at 12:59 pm
Commented on: 190827

3 rounds of


50 air squats

10 strict pull-ups

10 strict (assisted) ring dips (for range of motion)

10 hang power cleans, 95lbs


12:49

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Bryan Rosen
August 27th, 2019 at 12:56 pm
Commented on: 190827

Warm-up for 190827:

GENERAL WARM-UP


2 rounds of:

10/7 cal bike

10 PVC good mornings

10/7 cal row

10 walking lunges

5 inchworms + push-ups


SPECIFIC WARM-UP


Air squat

10 reps of squat therapy (3-sec down, 2-sec hold, 2-sec up)

10 air squats


Muscle-up

Perform 5 reps at each step of the progression:

- False grip ring rows

- 10-second ring support + ring dip negative

- Low-ring hip to ring drill

- Low-ring muscle-up transition with feet under body + dip

- High ring muscle-ups


Hang power clean

Perform 5 reps of each step with an empty barbell:

- Dip and drive to shrug

- Dip and drive to high elbows

- Hang muscle cleans

- Power clean "lands" (focus on footwork)

- Hang power cleans

*Build to workout weight by performing 3 sets of 3 reps.


Practice

3 air squats

2 muscle-ups

2 hang power cleans

*Rest 2 minutes and repeat

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Claudio Delgado-Valcarcel
August 27th, 2019 at 12:35 pm
Commented on: 190827

42YOM/weighting 189lbs

Strictly scaled for form, cleans to 84lbs and muscle ups to weighted pull ups & dips with 25lb’s finished in 20 minutes, this was very enjoyable as it required a lot of thought through the process and the motions to avoid injury.

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Mike Gutto
August 27th, 2019 at 12:32 pm
Commented on: 190827

10min 28sec. 7 pullups and dips sub'd for muscle ups. 53lbs kb for the cleans

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Eric O'Connor
August 27th, 2019 at 12:29 pm
Commented on: 190827

This workout is one of my favorites. When I watched the “Nasty Girls” video, over a decade ago, my mind was blown and it was the things that kept me hooked on the program. This workout can actually be complete in under 6 minutes or so, but shooting for sub 12 minutes is a good goal. Here are some scaling thoughts:


Squats: I consider the volume of reps to be manageable and I will have most of my experienced athletes perform them as prescribed. For athletes where the volume is too high, I will reduce the number of reps on each round and focus on excellent mechanics being maintained. Ideally, I will not have to reduce range of motion for any of my athletes. If the full range of motion cannot be completed, without pain or safe mechanics, I can have the athlete squat to a target above parallel and work on full range of motion technique in the warm-up at low reps and slow speeds.


Strict Muscle-ups: I consider the volume of this movement to be fairly high but reasonable, for many, when spread out in sets of 7. I don’t expect high level athletes to spend a ton of time here. I will coach my athletes into a scaling variation that keeps the movement strict….no kipping today! I will also stay away from modifying the movement to a pull-up/dip combo, as we have done a couple pull-up variations over the last week and we have not seen strict muscle-ups programmed in a while. For athletes that can do a few muscle-ups, but the overall volume leads to failed reps or significant rest breaks, I will reduce the reps each round. When modifying the movement, I will use variations with feet on the ground for all athletes today and save other options for another day. The easiest scaling option will be to have my athletes start with their feet directly below the rings, with legs bent, and utilize lower-body assistance, as needed, throughout the range of motion. This movement looks easy, but when done in a slow and controlled manner, it can provide quite a challenge for many. From here, I can simply increase the difficulty by straightening 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. The difficulty of this movement can be further increased by elevating the feet on a box.


Hang Power Clean: The load is moderate and volume is reasonable. This movement is a little more challenging than it appears as a hidden element is the grip and shoulder fatigue when following the muscle-ups. I will have my athletes utilize loads that allow for at least the first 2 rounds to be completed unbroken.

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Antonio Ivanov
August 27th, 2019 at 12:24 pm
Commented on: 190827

30:20

40 kg squat

14 kipping chest to bar

40 kg hand clean

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Matthew Letarte
August 27th, 2019 at 11:18 am
Commented on: 190827

7:43 Hotel Gym Scaling

50 Air Squats

7 Strict HS pushups

10 50# DB hang cleans

Unbroken 💪🏻

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Nicholas Scott
August 27th, 2019 at 10:50 am
Commented on: 190827

15 mins 53 sec

3x50 squats

3x10 115lbs hang cleans

3x20 Dips for muscle ups

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RAPHAEL SIRTOLI
August 27th, 2019 at 9:51 am
Commented on: Cancer and Metabolism, Part 2

Hi Prof,


Great series on cancer. I'd like to challenge you on your statement: "Glycolysis oxidizes glucose to pyruvate (pyruvic acid) in an anaerobic process." The reason is that a better model of glycolysis may better explain the efficacy of ketogenic metabolism in cancer.


Avital Schurr argues that glycolysis always ends in lactate, not pyruvate.


"Cerebral glycolysis: a century of persistent misunderstanding and misconception" http://www.ncbi.nlm.nih.gov/pubmed/25477776


A few points to stimulate your curiosity:


1) "No difference is known between the glycolytic apparatus of red blood cells and that of any other tissue and yet, erythrocyte glycolysis produces lactate in the presence of oxygen (or its absence), while glycolysis of any other oxygenated tissue supposedly produces mainly pyruvate"

2) "the existence of a functional LDH in the mitochondrial membrane negates the need for the MAS (Malate-Apartate Shuttle) as the mechanism responsible for transporting NAD+ into the mitochondrion from the cytosol" i.e. solves the NAD+ recycling issue


A summary quote

"it is of utmost importance to redefine 'glycolysis' as the cytosolic biochemical pathway that under both, aerobic and anaerobic conditions, constantly utilizes glucose as its initial substrate to produce lactate as its end product in cerebral tissue and in almost any other tissue. The NAD+ that is reduced to NADH during the formation of pyruvate is being reformed by the glycolytic LDH during the conversion of pyruvate to lactate, affording this portion of the pathway its cyclical nature. Under aerobic conditions lactate is utilized as the main substrate of the mitochondrial tricarboxylic acid (TCA) cycle, and thus, is defined as the major coupler between the two pathways"


I'm curious to hear your thoughts

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Richard Feinman
August 27th, 2019 at 7:23 pm

I have not read the paper in detail. It discusses many points but from the abstract and restricting discussion to the present case, the paper is not quite right, partly because it is arguing against ideas that are not held by most people. I think it is generally understood that lactate can function as a substrate for oxidative metabolism.


As stated, your summary quote beginning "it is of utmost importance..." is wrong. "Under aerobic conditions lactate is the main substrate..." is not true or more precisely is at best a sometime thing. The error seems to be that that the paper is considering a dynamic mechanism as if it were fixed. A metabolic map is like any map. It only tells you where the roads are.. It doesn't tell you whether the bridge collapsed in the last storm or whether they just finished expanding the road to four lanes. The flow of pyruvate is determined by what else is going on and what else is there (NAD+, ATP, etc.)


The point of part 2 is that PDH is the traffic cop. If there is high traffic (exercise), the cop in the muscle will point pyruvate to LDH and export the lactate through the off-ramp and road towards the liver. (I will try not to let the analogy get out of control). The cop in the liver will point the incoming lactate traffic into pyruvate and then into gluconeogenesis (NOT into energy metabolism. (I just described the Cori cycle, of course). As rush hour subsides (race is over) pyruvate will go into the TCA cycle but not via lactate. Lactate that appears from other sources will be oxidized. One of the problems in cancer is that the cop is not always there and not doing well when he is.


The evidence is experimental but it would make no sense energetically. Pyruvate + NADH --> lactate ) is downhill but so is pyruvate + NAD+ --> acetyl-CoA . The pathway pyruvate --> lactate --> pyruvate --> acetyl-CoA --> TCA cycle does not happen as a general mechanism, at least in the same place. (The Cori cycle, above separates that between liver and muscle).


Does this answer the question?

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Stacey Thompkins
August 27th, 2019 at 9:50 am
Commented on: 190827

M/44/6'2"/180#


Scaled to MU's off knees and 95# hang cleans

12:05

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Robert Fleming
August 27th, 2019 at 9:18 am
Commented on: 190827

16:56 pull-ups and ring dips

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Juan Acevedo
August 27th, 2019 at 1:58 am
Commented on: 190827


INTENDED STIMULUS

.

The original stimulus of this workout was simple, and ambitious AF: to change the world of fitness. Before you proceed, read the chapter "Nasty Girls" from the book Learning to Breathe Fire. Then watch the video for this workout on YouTube. When performing this workout keep in mind that we don't train just to better our numbers, or to beat our scores. We mainly train to push our limitations, to show ourselves what we are capable of, what we are made of. Today is time to honor those women who broke so many stereotypes and have helped us grow this thing we love to where we are today.

Okay now to the workout. This is straightforward. We want a powerful set of squats something big but chewable. Something you can do unbroken even if it burns a little. If you have seen the video, then there should be zero doubt in your head that the priority of the muscle ups is strictness. If 7 is too many reps, then modify the movement to something that will not slow you down while keeping the strictness component and the number of reps. Box or band strict muscle-ups are a great option. The power cleans are meant to be moderate but something you can definitely cycle with at most one break per set. This is a nasty 3-rounder with one simple goal: to breathe fire, and to keep breathing fire. If after the first round you find yourself with your heart rate through the roof, and with burning lungs: congratulations! you are where you need to be, keep pushing!

.

Note on technique

Every time this workout comes up, the internet looses its mind over the OG women's technique. Form is earned. They were learning. In that video you cannot see their work ethic, and their drive to improve and to prioritize mechanics. Look for videos of Nicola Carroll or Annie Sakamoto, some years later. Check their form. Be inspired. It is alright to start wherever you are, then work you ass of, day in and day out to better your movement. You will get there. The magic is not in the casual snapshot, it is in the constant drive to better.


OPTION 1


50 squats

7 band/box strict muscle-ups

10 hang power cleans


♀ 80 lb.

♂‚ 115 lb.


OPTION 2

50 squats

7 toenail muscle-ups

10 hang power cleans


♀ 65 lb.

♂‚ 95 lb.


OPTION 3

30 squats

5 ring rows

5 jumping dips

10 hang power cleans


♀ 45 lb.

♂‚ 65 lb.

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Chris Meldrum
August 27th, 2019 at 1:32 am
Commented on: 190827

compare to date is wrong

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Claudio Delgado-Valcarcel
August 27th, 2019 at 12:40 am
Commented on: 190827

are these ATG squats or qtr reps 😂

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Claudio Delgado-Valcarcel
August 27th, 2019 at 12:38 am
Commented on: 190827

this will be fun, can wait, 50 reps of 135+10 cleans ❤️ only thing is I’m going to have to scale muscle ups 🤷🏽‍♂‚️

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Sebastien Fitzpatrick
August 27th, 2019 at 8:04 am

They are just air squats with no weight

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Steven Thunander
August 27th, 2019 at 12:13 am
Commented on: 190827

Globo scale: nasty girls strict. Ok, going to have to think on this one. If you have a TRX or rings (but can't hang them high enough for muscleups), do 14 strict chest to bar pullups and 14 strict ring/TRX dips. If using bars for the dips, use a 20/15lb dumbbell between your legs to make them harder. You can also do band assisted strict muscle up transitions if you have rings. Hang power clean: just hold on and set the bar down gently. Thus you without bumpers can do this. If you don't have a barbell sub 50/35 lb dumbbell power cleans.

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Chris Sinagoga
August 27th, 2019 at 12:03 am
Commented on: 190827

Champions Club Scaling Notes


RANT:

I am still a big proponent of the “kip more for easier and kip less for harder” scaling on strict pull-ups and muscle-ups. I did these muscle-ups with a kip keeping my knees straight the entire time and it was more difficult than the regular kipping ones. I also think it kept the stimulus where I wanted it — good intensity with muscle-fatigue coming in at the very end and making me break up the reps. If you’re not doing any kind of muscle-up, then I’d go with burpees or rope climbs to sub. Work on muscle-ups in the warmup.


I SHOULD TRY THIS RX’D IF: I can do the first two rounds unbroken on muscle-ups


GROUP VERSION: probably going to go with 2 rope climbs per round. I’d kinda like this one to stay fast, so I’ll adjust that number or do burpees instead if the spirit moves me.


I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group works good today


INJURY VERSION:

Upper-body injury — one-arm cleans, one-arm ring rows

Middle-body injury — slower squats might be okay, so I’d try 5 rounds of 40 squats, 7 pull-ups, 10 hang muscle cleans


WARMUP:

Squat — obviously

Jump rope — always

Handstand — spend some time overhead that doesn’t tax your grip

Hollow rock —midline prep

Any muscle-up work you would not do in the workout


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. This can be a very painful death if scaled right.

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Matthew Letarte
August 27th, 2019 at 12:13 am

These are air squats right? Cleans are 135? If not riiiiiiiiip my legs

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Sebastien Fitzpatrick
August 27th, 2019 at 8:05 am

Air squats

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Chris Sinagoga
August 27th, 2019 at 12:34 pm

Yup, just air squats.

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