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Wednesday

191016

Workout of the Day

50

5 rounds for time of:

5 strict muscle-ups
1-minute L-sit hold

Post time to comments.

Comments on 191016

54 Comments

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Ricardo Pereira
August 19th, 2021 at 3:10 pm
Commented on: 191016

M/39/175/71kg

22'03

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Doug Brubacher
August 11th, 2021 at 12:09 am
Commented on: 191016

CFWUx2 sub 1 mu for pus/dips

27:09

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Kury Akin
January 28th, 2020 at 2:28 pm
Commented on: 191016

21:00. 5R. Ring MU as strict as poss and all singles. 1 min of tucks 30 seconds on, 30 seconds off, 30 seconds on.

(edited)
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Jonathan Christie
December 30th, 2019 at 8:45 pm
Commented on: It’s the Insulin Resistance, Stupid: Part 4

Brilliant! Never understood Reaven's aversion to low-carb, maybe just dogma from his education.

You might get a kick out of this https://deniseminger.com/2015/10/06/in-defense-of-low-fat-a-call-for-some-evolution-of-thought-part-1/#more-13758 a blogger who has collected the low-fat successes

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Clint Michael
December 2nd, 2019 at 12:35 pm
Commented on: 191016

19:42

Used negative muscle ups. Can’t do strict yet.

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Cy Azizi
November 9th, 2019 at 5:32 pm
Commented on: 191016

29:10

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Jeff Chalfant
November 7th, 2019 at 12:53 am
Commented on: 191016

35:02 rx’d (with L sits on the floor)


First round took 4 minutes then I slowed way down! Muscleups broken 5, 3/2, 3/2, 2/2/1, 2/2/1. Started L sits broken into 10 second holds. By the end I was having a tough time with 5 second holds.

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Morgan Greene
October 27th, 2019 at 7:37 pm
Commented on: 191016

scaled to 3 full rds + 5 MU in 4th rd and did L-sit from push up bars: 12:11

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Chase Hiland
October 23rd, 2019 at 11:45 pm
Commented on: 191016

M/34/5'10"/190


Rx'd 19:15


Yikes on the L-sits!

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Viktor Wachtler
October 20th, 2019 at 1:14 pm
Commented on: 191016

30:05 RX

L-sits were brutal...

43,1.78m/75kg

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Matt Duplessis
October 19th, 2019 at 5:52 pm
Commented on: 191016

M/31/5'9/180


5RFT: 5 Strict MU, 30sec L-sit hold on parallettes = 17"35

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Giuseppe Petrillo
October 18th, 2019 at 8:43 pm
Commented on: 191016

18:25 rx

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Eric O'Connor
October 17th, 2019 at 1:22 pm
Commented on: 191016

Here are some scaling thoughts on this challenging gymnastics workout:

Strict Muscle-ups: I consider the volume of this movement to be high and made to be even more difficult when combined with L-sits. I don’t expect high level athletes to spend a ton of time here though. I will spend a fair amount of time teaching and reviewing scaling options for this movement before starting the workout. For athletes that can perform muscle-ups with a small kip, I will allow them to do so today and potentially reduce reps if failed reps occur. I will also stay away from modifying the movement to a pull-up/dip combo. 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. I’m going to change the movement modifications from the previous time that we performed strict muscle-ups. Today, I will have athletes attempt a banded variation on low rings that is challenging, but doable, for 5 reps in under 1:30 on each round. If band assisted options are not achievable I will modify the movement to a muscle-up variation with the feet on the ground.


L-sits: This is a long duration of L-sits to accumulate today. I will likely end up scaling most of my athletes to help maintain quality movement and to avoid prolonged rest breaks. I will modify athletes to a variation of an L-sit that they can hold for at least 15-seconds. The most common variations will be a tuck L-sit or an L-sit with one-leg extended and one-leg tucked. Beyond reducing the time to accumulate per round, I may also limit the athlete to 5 attempts on each round while resting no longer than 10-15-seconds between efforts.

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RAPHAEL SIRTOLI
October 17th, 2019 at 11:54 am
Commented on: It’s the Insulin Resistance, Stupid: Part 4

Thanks for the very useful historical exposé of how the brilliant Gerald Reaven came so close to the mark, only to miss it entirely at the end (as evidenced by his Syndrome X diet)


It's a real lesson to learn how someone as clever Reaven can remain blind to more obvious explanations for their observations. After all, hindsight is 20/20...

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Timothy Noakes
October 18th, 2019 at 10:15 am

Thanks Raphael. Reaven was clearly an astonishing intellect. The tragedy is that he lived into the modern medical era (beginning perhaps in the 1980s) when it was no longer possible openly to debate issues about heart disease. The debate had been shut down by Keys and his key disciples (Kannel and Stamler plus perhaps Paul Dudley White) who had taken control of the NHLBI funding of CHD research. Thereafter you either espoused the diet-heart and lipid hypotheses - or you went unfunded. Reaven chose not to go unfunded and so he missed the truth and perhaps the Nobel Prize.

The message to the rest of us is: This is what happens if you shut down legitimate academic debate on a topic, the ultimate truth of which has yet to be definitively determined.

Reaven was not the problem. The problem was the high-jacking of science for purposes other than the pursuit of truth.

In a system that ensured full academic freedom of expression, Reaven might have been able to do the experiments he must have known were the critical next step in his intellectual journey - the use of very low carbohydrate diets in the management of (his) Reaven's (Metabolic) Syndrome. Had he done those experiments, the future of global medicine would have been quite different.

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Steven Thunander
October 17th, 2019 at 2:42 am
Commented on: 191016

Globo scale: sorry for the late post. if you have rings and can do strict muscleups do this as Rxed. If you are proficient at strict ring muscleups at least try strict bar muscleups. If you don't have strict muscleups and have rings, do 5 false grip strict chest to ring pullups, 5 strict deep ring dips and 5 muscleup transitions per round. If without rings or trx do 10 strict pullups and 10 strict weighted bar dips per round, do trx dips if you have that.


For L sits you can use 2 boxes, 2 benches, the handles of a sturdy amd stable chair, the floor, parallets, rings, or hanging from a pullup bar or Rings.

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Leyton Summerlin
October 17th, 2019 at 2:02 am
Commented on: 191016

SCALED

5 Rounds for time: 14:45

-10 Banded Muscle Ups

1 Minute L-sit


*Note: GOTTA GET BETTER AT MUSCLE UPS SO WE CAN GET RID OF THE BAND!

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Matthew Letarte
October 17th, 2019 at 12:58 am
Commented on: 191016

9:38

5 rounds of :

5 strict C2B pull-ups

10 strict HR PUs

15 strict Air Squat


Slow and controlled on all reps, just kept time as a reason to not stop and break, but didn't go for speed.

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Michael Bishop
October 17th, 2019 at 12:10 am
Commented on: 191016

Scaled to 3 rounds:

4 strict muscle ups and 45-second tuck-sit holds


12:00


Whew

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Ariel Cañas
October 17th, 2019 at 12:00 am
Commented on: 191016

Option #2

My time :23:33

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Shane Azizi
October 16th, 2019 at 11:17 pm
Commented on: 191016

38:59 Rx

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Ron Sanga
October 16th, 2019 at 9:12 pm
Commented on: 191016

17:05 Did 5 banded pull ups and 60 sec l-sit hold in 10-15 second intervals (on pull up bar - I dont have rings or anything else to do an l sit. Rings will be my next purchase).

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Jade Teasdale
October 16th, 2019 at 8:57 pm
Commented on: 191016

Did a couple of previous sessions. One of which had SHSPU, 🦋 C2B PU & pistols. Then this WOD! I stopped 1/2 way through the last round of 5 b/c my recovering shoulder was done for the day! 😂 17:18 total time! L-Sits were modified to tucked with knees held out from the torso at slightly above 90. Broken into 30 sec at a time. I do ♥️ me some MUs! 😉

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Nicole Deaver
October 16th, 2019 at 8:09 pm
Commented on: 191016

16:48


Subbed:

5 Rds

10 pull-ups

10 dips (btwn stools)

1 min L-Sits & tuck holds (btwn stools)

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Tom Perry
October 16th, 2019 at 8:00 pm
Commented on: 191016

58 / 172

subbed 2 strict chest-to-bar Pull-ups and 2 hand release Push-ups for each MU

24:54

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Coastie Nick
October 16th, 2019 at 7:52 pm
Commented on: 191016

29:48

MU- first round strict, next four were with kip

L-sit between two 24” boxes (more like ugly K)

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Matt Zero
October 16th, 2019 at 7:19 pm
Commented on: 191016

Subbed Kipping bar MU’s and dip bar L Hold - 20:11

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jr Wild
October 16th, 2019 at 6:11 pm
Commented on: It’s the Insulin Resistance, Stupid: Part 4

Thank you Prof. Noakes for this excellent continuation of the series, it was long awaited by me.


It is appalling how a sharp and intelligent scientist like Reaven must have been blinded by the dogma and belief structure. I mean, stating first the observed fact and in the next sentence, bowing to the dogma (which is the exact opposite). Believing is seeing...thearteryclogging'satans'fats


The two things that are of great interest. The fat circulation in form of FFA from the adipocytes, liver lipogenesis and VLDL triglyserades dispatch, and of course the postprandial chylomicrons including the eaten long chain fats. Reaven papers must include great insights into this, including the insulin effect on this process. It seems like there is a chronic overcirculation of fats before the endgame begins (glucose test failure). Combine this with grossly stimulated insulin levels with their side effects.


Evolutionwise, you first saw "honey" in urine, you learned to measure extra glucose in blood, and the earlier sign may be overly fattened blood -only to be measured and the context to be understood.


The other thing is remission before you need one. Can the learnings of defected metabolism (both fats and glucose) from T2D and T1D be extended to hidden prediabetics? The cure for T2D is also preventive for those still in the books of "healthy", but in milder therapeutic forms (i.e. no keto needed for healthy people)?


If so, the crucial tests "short list" revealing the ongoing process of prediabets might be these ones from the syndromeX list, in this order:

-Elevated triglycerides (hypertriglyceridemia)

-High insulin levels (hyperinsulinemia)

-Low HDL “good” cholesterol


The insulin test should be OGTT a'la Dr. Kraft 2hr while fasting values differ much less. This is the only non-standard test I presume.

JR

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Jeffrey Howard
October 16th, 2019 at 5:00 pm
Commented on: 191016

17:43 - Sc, 60lb Band Assisted Floor L-sit

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Jon Wilson
October 16th, 2019 at 4:50 pm
Commented on: 191016

L sits/ knee tucks on 24inch box

24:20

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Stacey Thompkins
October 16th, 2019 at 3:48 pm
Commented on: 191016

M/45/6'2"/180#


Sub'd with this little treat from @quads.like.kyra

3 RFT

25 hang power cleans 95#

25 athletic burpees...I call them up/downs

7:30

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Steve Day
October 16th, 2019 at 3:35 pm
Commented on: 191016

14:12

Assisted MU

L-sit on dip bars; holds between 10-20 sec w/10-15 sec rest

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Matthew Hice
October 16th, 2019 at 2:35 pm
Commented on: 191016

10:15-subbed 5 strict pull ups and 5 dips for muscle ups. Scaled L sits to a box and holding my knees up

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Michael Arko
October 16th, 2019 at 1:30 pm
Commented on: 191016

Subbed like this:


8 strict pull-ups

7 strict ring dips (assisted - for max range of motion)

1 minute ring L-sit


21:00


Oh, wow! Brutal.

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Michael Arko
October 16th, 2019 at 1:30 pm

5 rounds, of course.

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Tripp Starling
October 16th, 2019 at 12:27 pm
Commented on: 191016

5 RFT:

4 toe-nail assisted muscle up

1 kipping muscle up

:45 L sit on parallettes combined with tuck as needed.

18:51

*forgot last L sit for about 30 seconds, then did it.

*failed last kipping muscle up 3 times so didn't do it.

*L sits in mostly 10 second increments.

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Mike Andridge
October 16th, 2019 at 12:15 pm
Commented on: 191016

Strict MU practice with thin blue band-

L sit hold

untimed

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Hendrik Bünzen
October 16th, 2019 at 11:03 am
Commented on: 191016

29:30 L-sit on parallettes

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Claire Fiddian-Green
October 16th, 2019 at 10:51 am
Commented on: 191016

19:04.

For MU, each round subbed 4 strict pull-ups + 6 ring dip negatives + 6 baby MU with feet in front.

1-min knee-tuck hold on parallettes each round, broken into three rounds of 20 seconds.

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joseph griffin
October 16th, 2019 at 9:28 am
Commented on: 191016

14:05

Feet in front ring muscle-ups

Parallette l-sit 10 sec both feet on floor, 10 sec rotating feet on floor, 30 sec both feet on floor

Think I did 5 sets, may have been 6.

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Blas Raventos
October 16th, 2019 at 5:16 am
Commented on: 191016

Oh yes of course, I remember you. Your bigger sister took care of us not so long ago, she knew how to do handstand walking after the L sits. No insult intended. Just saying, your bigger sister was capable of doing to us worse things than what you possibly can. Yet, I respect you, and will plan ahead.


My warm up for you little girl will be:

2 rounds of:

8 band pull apart

8 banded victory

8 banded pass through

then 2 rounds of:

8 sec top of the ring pull hold

8 sec bottom of the dip hold

then 2 rounds of:

3 sec freestanding handstand accumulation, kicking to a wall, and counting only with two feet off the wall. 6 times total, first 3 attempts kicking up with leg number 2.

6 pistols with low descent from a box, first three attempts with leg number 2.


Then 2 rounds of: 2 low rings muscle up bear complex: starting at high support hold 2 sec, slow descent to bottom of the dip hold 2 sec, slow descent to top of the pull, hold 2 sec, slow descent to hang, assited muscle up. Then 10 sec L sit


The way I will be attacking this cute little thing tomorrow will be with a quality mindst and keeping rests relatively short and pre established.

In my case that will look something like this:


emom during 30 min (5 rounds)

min 1: 2 strict muscle up

min 2: 2 strict muscle up

min 3: 1 muscle up

min 4, 5 and 6: 20 sec L sit (unbroken hopefully; otherwise, L tuck)


This should be challenging and yet attainable.

I challenge you to try to come up with a similar pre established exercises and rest period for yourself that uses same movements or closely imitates them, and end up with a workout of no less than 30, no more than 45 min, of good quality positions. This might mean scaling up too.


See you tomorrow!


PS: We will have fitness and fun regardless of what 20.2 turns out to be, but I am curious whats the one thing you would not want to see come up?

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David Smith
October 16th, 2019 at 3:09 am
Commented on: 191016

Super helpful video for explaining the strict muscle up movement and how to progress up. https://youtu.be/SMVcYWSmYdc

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David Smith
October 16th, 2019 at 4:06 am

I went untimed. This turned into a strength/skills session for me. Did the strict muscle ups with feet on the floor from the video above. Did some from a box as well. For L-sit, I did one leg at a time off the ground in 10 sec increments, alternating. Went 7 rounds.

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Fermin Romo
October 17th, 2019 at 3:18 am

Ive seen this video before, but it got lost

Really good progressions here thanks

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Clay Simmonds
October 16th, 2019 at 2:00 am
Commented on: 191016

Anyone have a good globo gym scale? L sits should be fine, but to find a proper pull-up bar that’s not in use is tough! Thanks again.

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Chris Sinagoga
October 16th, 2019 at 1:41 am
Commented on: 191016

Comment check...

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Chris Sinagoga
October 16th, 2019 at 1:54 am

Champions Club Scaling Notes:


RANT:

I'm still a fan of the Do Regular Muscle Ups In The Workout option for people who are right on the fringe instead of pull-ups and dips. I did this one with a modified kip - knees never bent and no kip on the dip - and they felt way harder than regular kipping ones. If I cared enough about my training I would have practiced strict muscle-ups in the warmup or strict chest-to-bar pull-ups and strict dips. But in this one we'll have to make the decision of how much "for quality" we want to have.


I SHOULD TRY THIS AS RX'D IF: I want to go For Quality and am okay with time suffering, or can go unbroken on the muscle-ups. The L-sits should be scaled tough enough so they can't be done straight through.


GROUP VERSION: I would say sub 15 strict burpees for the muscle-ups and practice the muscle-up stuff (either progressions or pull-ups/dips) during the warmup.


INJURY VERSION:

Pick one movement that you can fatigue your arms or legs on and another for the midline. 5 rounds of max reps on the first and 1 minute on the midline thing.


WARMUP:

Strict pull-up - muscle-up practice

Strict dip - muscle-up practice

Jump rope - always

Squat - get the hips loose for L-sits

[insert thing you suck at]


GENERAL FEAR LEVEL: 5

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Bryan Rosen
October 16th, 2019 at 12:45 am
Commented on: 191016

Warm-up for 191016:

GENERAL WARM-UP


2 rounds:

500-m row

20 banded pull-aparts

5 dumbbell windmills per side

10 kip swings

10 GHD hip-extensions


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

- Low ring muscle-up transition with feet out front

- High ring muscle-ups


L-sit

2 rounds of:

20-sec hollow hold with arms overhead

20-sec plank hold with pointed toes


Practice

2 rounds of:

1 muscle-up

5-sec L-sit hold (or tuck-sit hold)

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Juan Acevedo
October 16th, 2019 at 12:30 am
Commented on: 191016

INTENDED STIMULUS

.

This kind of workouts is so productive! It is rough because it requires you to attack them with intention and purpose. We want to do this for time, to do this you will need to know a lot about your own capacity, and you have to stay very disciplined. Those holds will get long, and the rest periods between breaks can eat up all your time. Also, if you break those holds into chunks that are too big, you will end up looking at those rings for answers. The rings never have the answers, unfortunately. The same holds true for strict muscle-ups. This is a high skill movement that requires a fair amount of muscle strength. They will die on you if you push them too hard too soon. This all implies that your task for today is set up a loose strategy and then to track it closely. Pay attention to your rests, pay attention to your form, when, where, and what is breaking will all give you reliable info about your capacity. If scaling the muscle-ups today, try to keep your modifications strict and unassisted --ideas to follow. On the L-sit, use a tuck hold, a support hold, or a combination of all as needed. Whatever you do, today adjust to something that allows you to get big chunks on the holds, at most 3 breaks per set will be ideal. On the muscle-ups, choose a number of reps, or a scaling option that allows you to keep moving with excellent mechanics even if slowly. Today is all about reaching, learning, and observing! Attack this with intent and purpose! Observe!


▶ OPTION 1

5 rounds for time of:

4 strict muscle-ups

48-second L-sit hold


Flexible strategy: break the muscle-ups in sets of two with a 30 seconds rest period. Break the L-sit holds in 4 sets of 12 seconds holds with a 30 seconds rest period between them.


▶ OPTION 2

5 rounds for time of:

4 false grip strict pull-ups

6 strict dips -assist with feet as needed

8 baby muscle-ups/muscle-up transitions

48-second L-sit/tuck hold


Flexible strategy: break the pull-ups in sets of two, the dips in sets of three, and the mups in sets of four with a 20-30 seconds rest period. Break the L-sit holds in 4 sets of 12 seconds holds with a 30 seconds rest period between them. On holds, mixed tuck holds and L-sits as possible.


▶ OPTION 3

5 rounds for time of:

4 false grip ring rows set body as parallel to the ground as possible.

6 deep ring push-ups

8 baby muscle-ups/muscle-up transitions

36-second support hold


Flexible strategy: break the ring rows in sets of two, the push-ups in sets of three, and the mups in sets of four with a 20-30 seconds rest period. Break the support holds in 4 sets of 9 seconds -tuck if possible.

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Stephen Hipskind
October 16th, 2019 at 12:28 am
Commented on: 191016

Brutal

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Jeffrey Howard
October 16th, 2019 at 12:36 am

^

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Juan Acevedo
October 16th, 2019 at 1:00 am

It is!

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Daniel Bush
October 16th, 2019 at 5:24 pm

Agreed! My body just decided to give up last round.

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Wanda Santana
October 16th, 2019 at 7:47 pm

Wow!!

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