CrossFit | 190908
Sunday

190908

Workout of the Day

60

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

Post rounds completed to comments.

The Kipping Muscle-Up

MU
Watch

In this brief 2019 review, Robert DuBroff and Michel de Lorgeril argue existing evidence fails to support the diet-heart hypothesis — that is, the hypothesis that saturated fat increases cholesterol and, in the process, heart disease risk. If the diet-heart hypothesis were true, reducing saturated fat intake should lower cholesterol and reduce heart disease risk and mortality. However, DuBroff and de Lorgeril find the majority of the available evidence ultimately fails to support the hypothesis.

Read MoreFat or Fiction: The Diet-Heart Hypothesis

The heart of the muscle-up is the transition from pull-up to dip — the agonizing moment when you don’t know if you’re above or below. That moment — the transition — can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.

Read the article The Muscle-Up

Comments on 190908

63 Comments

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Doug Brubacher
June 12th, 2021 at 2:53 am
Commented on: 190908

CFWUx2 sub kb for PUs

2r +2mus

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Matthew Aukstikalnes
March 2nd, 2020 at 1:59 am
Commented on: 190908

AMRAP 15, scaled: 12 strict PU, 12 strict TRX dips, 36 KBS 60# (russian)

3 rounds +6

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Kury Akin
December 9th, 2019 at 2:54 pm
Commented on: 190908

20 mins (5R) of 8 kipping MU (all singles with space to only kick feet forwards in kip, no back swing), 24 swings@ 25kg (R1) but due to back injury switched to 16 DL @ 55kg (R2-5). Subbed last 4 MU for pull ups.

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Mike de Graauw
October 5th, 2019 at 4:22 pm
Commented on: 190908

15m AMRAP

12-pull-ups

36-54# KBS


3 rnds


M/60/6’2”/240

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Cy Azizi
September 30th, 2019 at 6:58 pm
Commented on: 190908

2 rounds jumping; 1.5 pood

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Jeff Chalfant
September 29th, 2019 at 10:19 pm
Commented on: 190908

2 rounds plus 6 muscle ups. Rx except didn’t go all the way down to full hang on 2 out of the last 6 muscleups. Moving too fast...

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John Campion
September 28th, 2019 at 4:57 pm
Commented on: 190908

Bar muscle ups

16kg

3+3 (147)

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Morgan Greene
September 18th, 2019 at 12:57 pm
Commented on: 190908

subbed C2B PU and Bar dips and 70# DB swing: 3 rds + 15 swings in 4th round

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Christopher Voght
September 16th, 2019 at 8:21 pm
Commented on: 190908

Complete as many rounds as possible in 15 minutes of:


12 muscle-ups

36 kettlebell swings


♂‚ 1.5 pood (don’t have a 2 pood KB)


2 Rds plus 9

105 Reps

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Andrew Moultrie
September 12th, 2019 at 10:59 am
Commented on: 190908

15 minutes:

-9 MUs (leg-assisted)

-27 KBs (53#)


3 rounds + 9 MUs and 12 KBs


MUs were from waste-high rings. Had toes on ground and did leg-assisted MUs. Tried to focus on fast transitions to dips. This is still a good scale for me.


KBs were appropriately tough. Broke into sets of 9.

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Rick Smith
September 11th, 2019 at 12:26 am
Commented on: Fat or Fiction: The Diet-Heart Hypothesis

Fat and risk of health issues were the hot topic on the shop last weekend. I was helping my cousin installing the new rack and sliders from 4WheelOnline on his truck when uncle arrive from a medical check up. Those fats really accumulate over tip of a lifetime unless you got a healthy lifestyle and exercise to burn them.

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Ozzie Ganet
September 10th, 2019 at 11:30 pm
Commented on: 190908

61 Y/0 53# AKBS 12 CTB, 12 Ring Dips. 2rnds, 22 AKBS

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Chase Hiland
September 10th, 2019 at 9:07 pm
Commented on: 190908

M/34/5'10/190


Rx'd 3 rounds (even).

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R Albers
September 10th, 2019 at 7:59 pm
Commented on: 190908

3 rnds + 9rows&9dips


Scaled to:

9 ring inverted row + 9 ring dips

27 x 45# KB swing

*hope bar MU next time

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Lucas Allan
September 10th, 2019 at 5:56 pm
Commented on: 190908

M/43

3 rounds rx (bar mu)

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Jeffrey Howard
September 10th, 2019 at 12:36 pm
Commented on: 190908

3+25, assisted ring muscle-ups (strict on the "ring thing"), 44lb KB for swings

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ryan brady
September 10th, 2019 at 2:54 am
Commented on: 190908

2.5 rounds of

20 strict pullups fast paced

20 dips with 25 pounds

36 kettle bells of 55

kind of bitch for 55 lbs but thats most I have

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Mark Lawrence
September 10th, 2019 at 1:59 am
Commented on: 190908

Aaaannnddd here's my first humbling moment. Just when I felt really good after yesterday's OHS WoD, they fire up this thing.


Absolutely crushed me:

3 rounds, started with jumping MUs went even further back to assisted pull ups

Only able to hit 40 lbs on the Dumbbell. I thought my forearms were going to come off.

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Randy Sigman
September 10th, 2019 at 1:07 am
Commented on: 190908

2+10 (bar muscle up with box 45&35# plate, 53#)

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Michael Bishop
September 9th, 2019 at 11:55 pm
Commented on: 190908

1.5 pood


2 rounds + 8 RMUs

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David De La Pena
September 9th, 2019 at 10:39 pm
Commented on: The Muscle-Up

I’ve had much success in training the strict muscle-up over the years. In addition to the pointers discussed in this article, I’ve found that the following greatly helps:

(i) To develop a solid false grip, athletes should scale-up any WODS with pull-ups to false-grip strict ring pull-ups.

(ii) While developing the false-grip, also work on development of a very strict negative muscle-up; by beginning at the top locked out position and dropping into the bottom of the dip, dropping elbows below the rings, and ending up in a false grip. Over time the athlete will develop the ability to reverse course and rotate the elbows back over the rings for a strict muscle-up.

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Coastie Nick
September 9th, 2019 at 8:11 pm
Commented on: 190908

Rx’d

2 rds + 12 MUs + 18 KBS

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Marlies Severyn
September 9th, 2019 at 6:55 pm
Commented on: 190908

Rx’d- 1round +3. 1.5 pood KB. I haven’t done RMU since Feb. It’s nice to get back into it 😬


39/F/150

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Dmitry Zolotyh
September 9th, 2019 at 6:52 pm
Commented on: 190908

Scaled.

Complete as many rounds as possible in 15 minutes of:

12 ring rows

12 ring push-ups

24 russian kettlebell swings, 24 kg

4 rounds + 31 reps = 223 reps

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Seth Herman
September 9th, 2019 at 5:22 pm
Commented on: 190908

As rx’d

2 rounds + 12 MU’s

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Steve Day
September 9th, 2019 at 4:38 pm
Commented on: 190908

15 min AMRAP

12 assisted muscle ups

36 kettlebell swings with 50lb dumbbell


3 rounds plus 5 MU

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Hendrik Bünzen
September 9th, 2019 at 1:57 pm
Commented on: 190908

2+3 rx’d

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Michael Arko
September 9th, 2019 at 1:31 pm
Commented on: 190908

Perfect weather yesterday so I did 8km trail run through the woods/hills/rocks/boulders/tree branches. Way fun conditions. I did this WOD TODAY, Monday, 190909, modified as:


15 min AMRAP

18 chest-to-bar pull-ups

18 ring dips

36 kettlebell swings (American) 1 pood*

Completed 2 rounds + 18 C2B + 12 RD = 102 total reps


Not good. A month ago on Mary, I tweaked my rhomboid; since then I am lacking a lot of strength in the right shoulder, despite feeling no pain or apparent issues. Just not producing the power.


*I don't have a bigger kettlebell. I need to correct that deficiency.

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carlos Segnini
September 9th, 2019 at 6:09 am
Commented on: 190908

M38 78kg

4 + MU +15 swings


Scaled to jumping MU and 20kg DB swing

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Robert Bourgault
September 9th, 2019 at 5:31 am
Commented on: 190908

Male/5’6”/150#/42yrs


2 rounds +4 muscle ups

Rx’d. Ring muscle ups/2pood American swings.

I did ring muscle ups and power cleans yesterday, so grip was not recovered yet for this fun one

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David Smith
September 9th, 2019 at 3:17 am
Commented on: 190908

3 rounds + 7 reps


Subbed movements


12 R bent rows 70lb kB

12 L bent rows 70lb KB

24 pushups

36 Russian KB swings 70 lb

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Scott Wiedmeyer
September 9th, 2019 at 3:14 am
Commented on: 190908

33 / M / 5'9" / 137lbs


Leg-assisted MUs

35lb dumbbell swings


1 round + 4


Meh. Been real lazy lately, so I'm glad I did this at all.

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Wen Qing
September 9th, 2019 at 2:12 am
Commented on: 190908

2 rounds + 10 Ring MU

Scaled:KBS@24kg😐 加油

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Philip Guindi
September 9th, 2019 at 2:08 am
Commented on: 190908

Scaled:

- 6x jumping ring muscle-ups

- 6x strict pull-ups

- 27x KB swings /w 63#


5 rounds + 6x jumping ring muscle-ups. Was my first time doing jumping ring muscle-ups, so pretty happy to push through. Have a ways to go to do this one Rx ...

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Tripp Starling
September 8th, 2019 at 11:51 pm
Commented on: 190908

Scaled to:

9 muscle up

27 kbs @53#


Didn't go too well.

1 round completed then both hands ripped on 5th muscle up of second round with 4 minutes to go. Decided to just do kbs and let clock run out.

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Jade Teasdale
September 9th, 2019 at 12:55 am

Still really good! 14 MUs and a whole lot of heavy KB swings. 💪🏽😎 I got rips on my wrists, too! 😝🥺

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Jade Teasdale
September 8th, 2019 at 10:24 pm
Commented on: 190908

RX’d: 3 rounds + 4 reps (148 Total)

with a 55# KB One of my rings has been slightly broken & the knot that I tied to fix it was really chewing me up. Feel the burn! 🔥 😂 I need to order some new ones!

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Jade Teasdale
September 8th, 2019 at 10:49 pm

Injuries = suck! They are irritating, frustrating & depressing! Sometimes you’re an idiot & hurt yourself and sometimes it’s random, dumb & unavoidable. Like sleeping weird & waking up in the middle of the night in horrible pain. 😂 But with the needed rest, slow, deliberate, hard work & consistency your body will reward you. Don’t lose ❤️! Do what you can and be patient! Embrace the suck & learn something while you push through!!! Attitude is everything! & it’s a factor YOU CAN CONTROL!

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Phill Kiddoo
September 8th, 2019 at 10:17 pm
Commented on: 190908

2+6 Rxd

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Vincent Dahlqvist
September 8th, 2019 at 8:04 pm
Commented on: 190908

3 rounds + 5 MU, scaled to 12 jumping bar muscle ups and 36 Rx weight kettlebell 2 pood per round

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Brendan Mullan
September 8th, 2019 at 7:48 pm
Commented on: 190908

Scaled

12 ring dips

36 kbs @ 24kg

5 rounds 👍

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Nicole Deaver
September 8th, 2019 at 6:15 pm
Commented on: 190908

Subbed


AMRAP 15mins

20 Inverted Rows

20 Dips (btwn stools)

36 kettle bell swings(53# DB)


3 Rds + 20 Rows + 20 Dips + 11 swings


Haven’t done inverted rows in awhile so subbed those instead of pull-ups today.

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Elliott Harding
September 8th, 2019 at 6:06 pm
Commented on: 190908

2 rounds + 8 pullups.


Black band pullups

Black band dips

36 lb. KB swings

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Matthew Letarte
September 8th, 2019 at 5:37 pm
Commented on: The Muscle-Up

Good read, love these posts

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Troy Bruun
September 8th, 2019 at 5:21 pm
Commented on: 190908

4 rds + 13 reps

Box MU

53lb KB

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Mike Gutto
September 8th, 2019 at 4:54 pm
Commented on: 190908

3 rounds. MU sub 12 T2B, 12 pullups, 12 dips then 36 kb swings @53lbs

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Steven Odom
September 8th, 2019 at 4:39 pm
Commented on: 190908

Sub’ed

12 strict pull ups

12 dips

36 dumbbell swings (holding the weight not the grip) @70lbs


=4 rounds

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Shane Azizi
September 8th, 2019 at 4:05 pm
Commented on: 190908

2 rounds Rx

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Victor Carmona
September 8th, 2019 at 3:15 pm
Commented on: 190908

Scaled

12 Pull Ups

12 Ring Dips

36 KBS (45#)

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Victor Carmona
September 8th, 2019 at 3:17 pm

3 + 16

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Claire Fiddian-Green
September 8th, 2019 at 2:46 pm
Commented on: 190908

800m run + 1,000m row.

Then 15 min: 15 false grip ring rows + 15 jumping ring dips + 36 kettlebell swings with 44 lb. KB.

Completed 3 rounds + 15 RR + 5 RD.

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Sebastien Fitzpatrick
September 8th, 2019 at 12:48 pm
Commented on: 190908

2 rds + 7 MU (103 reps Rx)

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Matthew Letarte
September 8th, 2019 at 12:41 pm
Commented on: 190908

2 rounds + 12 MU

Bar MU

30# GoRuck plate, did it at a local playground so didn't have heavy KBs, good workout for practicing MU form

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Matt Zero
September 8th, 2019 at 12:12 pm
Commented on: 190908

Rx’d 3.5 rounds

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Viktor Wachtler
September 8th, 2019 at 11:56 am
Commented on: 190908

Did it after OHS WOD from yesterday.

Subbed: 36 double 20kg (1.25poodx2=2.5pood) Russian swings

2 rounds+12 muscle-ups.

43/1.78m/75kg

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Denis Szentkirályi
September 8th, 2019 at 10:40 am
Commented on: 190908

Pood? Why not 32kg? Last one with kettlebells was in kg. Is it something specific?

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Todd Abraham
September 8th, 2019 at 4:24 am
Commented on: 190908

Whew, what a killer! Beginner here. 3 rounds of 6 jumping muscle ups (or dips you could say) and 20 KB swings (28kg)

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Chris Sinagoga
September 8th, 2019 at 4:07 am
Commented on: 190908

Champions Club Scaling Notes:


RANT:

I will honor the troops by doing Murph every day for a year if Michigan promises to never play Army ever ever again.


I SHOULD TRY THIS AS RX'D IF: I can do sets of 2 for muscle-ups until at least the 10-minute mark


GROUP SCALE: Since it seems stamina is supposed to be a factor, I might string this one out to 20 minutes instead of lowering the reps. Options for subs would be burpees or rope climbs. 18 burpees or 3 rope climbs I would think.


INJURY SCALE:

Upper-body injury - AMRAP in 15 of: run 200m, 20 one-arm kb swing or dumbbell snatch

Middle-body injury - 20 ring rows (strict), 30 dumbbell push press, amrap in 20

Lower-body injury - am rap in 20 of: 15 pull-ups, 20 dumbbell seated press


Warmup

Jump rope - always

Kip - muscle-up prep

Candlestick roll - also muscle-up prep (transition)

Dip - hit that end range of motion

Squat - kb swing prep


GENERAL FEAR LEVEL: 8. This could be really bad, and your hands will hurt too

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Jade Teasdale
September 8th, 2019 at 12:50 am
Commented on: 190908

Can’t Wait! I Love ❤️ Kettlebells & muscle ups!!!

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Bryan Rosen
September 8th, 2019 at 12:46 am
Commented on: 190908

Warm-up for 190808:

GENERAL WARM-UP


2 rounds of:

2-minutes of bike or row

10 broad jumps

3 reps each arm of a Turkish get-up

5 single-arm ring rows, per arm


SPECIFIC WARM-UP


Muscle-up

Perform 5 reps at each step of the progression:

- False grip ring rows

- 10-second ring support + ring dip negative

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

- High ring kips

- High ring kip to ring row

- High ring muscle-ups


Kettlebell swing

Complete two rounds of:

5 kettlebell deadlifts

5 Russian kettlebell swings

5 overhead kettlebell swings

*First round should be completed with a light kettlebell and the second round done with a heavier kettlebell.


Build up

Perform 2 rounds of:

2 muscle-ups

4 kettlebell swings (increase load to working weight on the second round)

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Juan Acevedo
September 8th, 2019 at 12:07 am
Commented on: 190908

INTENDED STIMULUS

.

This workout is a firebreather! High skill, high load, high reps, medium distance. It is a challenging piece. It is very different from yesterday when we were shooting for no breaks. Today we are shooting for a break-up scheme that allows us to minimize the not-moving-time. If you go for sets that are too big in either movement, you will end up having to rest too much before going again. Today is about being smart and disciplined. Let's aim for something around five rounds. If you have muscle-ups and you have capacity then choose a number you can do with at most two short and controlled breaks all the way through. If you are modifying them, aim to preserve the high skill aspect as well as the aerobic component of the high reps. For the KBS choose a load that you can cycle, a weight a little bit heavier than you would typically use, but something that allows you to keep swinging it. Adjust the number of reps if needed so that you can have both a heavier load and a big set. Both movements are technical, and both will reward proper mechanics and efficiency. At the same time, both movements have a flow aspect to them that will allow you to stay present, grinding your reps. Today, be smart with your scaling and diligent with your movement, you will prevail.



OPTION 1

Complete as many rounds as possible in 15 minutes of:


9 muscle-ups

27 kettlebell swings


Load range: 1.5 pood - 2 pood


OPTION 2

Complete as many rounds as possible in 15 minutes of:


6 jumping ring muscle-ups

6 rings kip swings

27 kettlebell swings


Load range: 0.75 pood - 1.75 pood


OPTION 3

Complete as many rounds as possible in 15 minutes of:



6 false grip ring rows

6 jumping dips

27 russian kettlebell swings


Load range: 0.5 pood - 1.0 pood

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Juan Acevedo
September 8th, 2019 at 12:15 am

Here's a playlist with the proposed scales for today: https://www.youtube.com/watch?v=ANEmsTeI1Cw&list=PLg91ADSzZeNf8qRKR8T_WF70phXjQwBIu

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Steven Thunander
September 8th, 2019 at 12:06 am
Commented on: 190908

Globo scale: if you do not have rings do 20 chest to bar pullups and 20 TRX dips, OR 20 strict pullups and 20 weighted bar dips 20/15lb dumbbell per round. Sub 75/50lb dumbbell for kettlebell swings, or up the reps to 50 if all you have is a 50lb dumbbell or kettlebell (men).

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