CrossFit | 200108
Wednesday

200108

Workout of the Day

52

3 rounds for time of:

800-m run
10 strict bar muscle-ups

Post time to comments.

The Strict Bar Muscle-Up

2
strict bar MU
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Comments on 200108

59 Comments

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Kury Akin
April 27th, 2020 at 12:57 pm
Commented on: 200108

21:29. Unable to run so similar to last time I did 10R alternating 24 box jumps @24" or 24 step ups @30" and 3 strict ring muscle ups each round. I estimated 2.4km was equivalent to 240 jumps/steps and tested it doing 12 in 30 seconds so 24 per minute. The partitions allowed me to retain form while blasting through jumps/steps.

(edited)
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Tom Whyte
March 30th, 2020 at 9:21 pm
Commented on: 200108

18:35 scaled

Banded strict bar muscle ups

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Nate Gordon
March 23rd, 2020 at 9:10 pm
Commented on: 200108

18:31

kipping bar muscle ups

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Clint Michael
March 2nd, 2020 at 1:00 am
Commented on: 200108

23:29

Used kipping bar muscle ups

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Dale Saran
February 4th, 2020 at 11:29 pm
Commented on: 200108

Done on 200130.

Subbed a variety of pullups and pushups/ring dips for the bar MUs, at 3/1.

Only got through 2 rounds and time/darkness intervened. I think it was about 25 minutes for two rds, so... not too bueno. But glad I got in the work.

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Jeff Chalfant
January 30th, 2020 at 12:00 am
Commented on: 200108

23:23 with 7 “strict” bar muscle ups per round. Singles all the way. Jumped from 2’ away from the bar and pulled from hollow into L position each time. Haven’t done strict bar muscle ups above a bw of 175 until today. I’ve done dead-hang ones before and these certainly weren’t that! But still no kip!


Couldn’t believe I did this and could’ve gone rx’d but not sure how my joints will feel after these so did an intermediate number.

Heavy today, running also much harder with 20 more lbs of muscle on my frame but that’s what almost 3 years of following main site seems to have done. Not complaining. Thanks coach!


195/40/69”

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Fabian Delaflor
January 23rd, 2020 at 10:27 pm
Commented on: 200108

17:11

3RFT

800m run

10 baby muscle ups

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Cy Azizi
January 21st, 2020 at 4:45 pm
Commented on: 200108

28:24 (jumping)

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Morgan Greene
January 20th, 2020 at 5:50 pm
Commented on: 200108

subbed ring MU: 16:28

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Christian Simpson
January 17th, 2020 at 9:10 pm
Commented on: 200108

Banded bar MU round 10/8(chest to bar x2)/1(jumping bar MU on low bar x9)


30:23

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Manchild Manchild
January 17th, 2020 at 5:53 pm
Commented on: 200108

subbed 3 rounds of:

400m run

10 weighted pull-ups, 25#

10 weighted dips, 25#


16:54

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Giuseppe Petrillo
January 17th, 2020 at 9:36 am
Commented on: 200108

15:42 sbmu with red spring

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Il Xlll
January 15th, 2020 at 3:17 am
Commented on: 200108

800m running + 10(strict pull up+dip)


21'28"

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Coastie Nick
January 14th, 2020 at 10:38 pm
Commented on: 200108

Rx’d 21:12

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Chase Hiland
January 13th, 2020 at 9:23 pm
Commented on: 200108

M/35/5'10"/190


Rx'd 22:44

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Jade Teasdale
January 13th, 2020 at 7:36 pm
Commented on: 200108

warm-up: practiced strict BMU!

I can do singles with wrists over the bar false grip, but if I use a normal grip I can’t string them together! Have to reset each time! Feels like I’m missing something! I can do strict RMU all day! Multiples!


19:06

800m run

10 kipping BMU

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Joseph Alaimo
January 13th, 2020 at 4:49 pm
Commented on: 200108

17:00

80 cal schwinn bike

10 Kippping bar muscle ups

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Philip Uemura
January 12th, 2020 at 12:06 am
Commented on: 200108

26:17

30 Kipping pull-ups

30 dips

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Philip Uemura
January 10th, 2020 at 8:19 pm
Commented on: 200108

26:17 Did 10 kipping pull ups & 10 Dips instead of muscle ups

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James Hobart
January 9th, 2020 at 10:05 pm
Commented on: The Strict Bar Muscle-Up

This video of Camille is awesome and still a huge wake up call for me. When we shot this set of demo videos all of us failed or had uglier versions of what Camille demos here. And if you know anything about Cam you know she didn't let us forget it--she loves talking smack.


Since then I have been back in the gym with my fitness tail between my legs to try and get a strict bar mu. And after a lot of progressions and skill practiced I can do a few, albeit ugly, strict bar muscle-ups.


Point being after a decade of CrossFit I still have a lot to improve upon. The sooner you can learn the lesson of get good strict and kip, the sooner you'll stand out in the gym.

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Peter Shaw
January 10th, 2020 at 5:26 pm

Love it.

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YooSik Kim
January 9th, 2020 at 12:44 pm
Commented on: 200108

Rx 24:56

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Nathan McFall
January 9th, 2020 at 9:23 am
Commented on: 200108

18’44” kip with treadmill incline 1.0 messed second run with slow restart🤦🏽‍♂️Practiced strict for warmup band took too much transition time🤷🏾‍♂️

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Js Smith
January 9th, 2020 at 2:57 am
Commented on: 200108

Scaled to 3 r/t:

800m row

10 baby ring muscle-ups

17:35


tried the Russian roller push-ups during warmups but the body wasn’t having it.

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Steven Odom
January 9th, 2020 at 1:48 am
Commented on: 200108

18:46

Sub’d 10 strict C2B and 10 bar dips.


Followed by:

3 rounds

10 bar muscle ups

10 front squats

@185lbs

I went slow and came in around 13:00.

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Chris Letarte
January 9th, 2020 at 12:46 am
Commented on: 200108

20:15

15 strict pullups in place of muscle-ups

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Shane Azizi
January 8th, 2020 at 10:31 pm
Commented on: 200108

28:53 Rx

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Brandon Myers
January 8th, 2020 at 10:28 pm
Commented on: 200108

800 m run (treadmill)

10 banded pull ups

10 rolling Russian push ups (ouch)


25:06 (Run total time - 12:42)

(edited)
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Derek Eason
January 8th, 2020 at 10:22 pm
Commented on: 200108

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


Rx 15:24


(edited)
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Tripp Starling
January 8th, 2020 at 9:50 pm
Commented on: 200108

Scaled to kipping bar muscle ups

16:48

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Eric Love
January 8th, 2020 at 9:48 pm
Commented on: 200108

20:28

modified to:

3x

1000m row

10 strict c2b pullups


thanks coach

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Nicole Deaver
January 8th, 2020 at 8:33 pm
Commented on: 200108

18:48

3 Rds

800m run

10 baby muscle ups(or something like it)

5 pull-ups

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Charlie Pokorny
January 8th, 2020 at 7:40 pm
Commented on: 200108

Scaled Bar MU to strict Ring MU

21:11

After a long warm-up with multiple strict BMU failures, a nice surprise was that the 2nd and 3rd rounds of MU felt better than the 1st (and went faster too).

m/51/5'11"/200#

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Marcel Schreiber
January 8th, 2020 at 7:21 pm
Commented on: 200108

Scaled muscle ups (stand increase )

14,35 min

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Mary Dan Eades
January 8th, 2020 at 6:47 pm
Commented on: Stabilize Your Mood With Food

Another great piece from Dr. Ede. Her writing is always so easy to digest and the presentation so straightforward that it's a joy to read. And she is spot on with the deleterious emotional and behavioral effects of flooding the bloodstream with glucose. Take this one sentence:

One study found a glucose-rich drink quadrupled adrenaline levels in healthy teenage boys

Read that and then think about the legions of adolescent and teenage boys (and girls, for that matter) who routinely belly up to the fast food soda dispenser to fill (and refill) their super-sized, sugar-sweetened, carbonated beverages? The study quoted used the equivalent glucose to what's in just two 12-ounce cans of soda--ie, 24 ounces. That's not even close to what's in the first Big Gulp or SuperSized cup, let alone the refill(s).


Imagine the adrenaline rush spurred by that intake! Anger. Aggression. Fight or flight. Especially in teen and adolescent boys, who are already struggling with the unaccustomed surges in testosterone operating on a not-fully-formed executive center in the brain.


Consider just the 'fight' behavior such an adrenaline flood would trigger and is it any wonder we have an epidemic of 'hyperactivity' and 'behavior problems' among the youth of today? Before prescribing drugs, shouldn't we prescribe a diet of decent food?


Consider further, and more ominously, that following the Parkland school massacre the shooter fled the school and went straight to a nearby mall and purchased a soda and then went to a fast food restaurant.

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Jon Wilson
January 8th, 2020 at 6:15 pm
Commented on: 200108

5 kipping MU per round

16:42

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Steve Day
January 8th, 2020 at 5:45 pm
Commented on: 200108

Assisted Bar Muscle-ups

16:43

Practiced false grip

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Jeffrey Howard
January 8th, 2020 at 5:43 pm
Commented on: 200108

20:29 - Sc

Used ~ 150-lb of band assistance. Did 3 and 4s of Strict bar muscle ups at the affiliate with a green band ~ 100 and black band is the ~ 50 (opposed to rogues black at 100 and blue at 50).

With 130-lb of assistance I could do singles warming up but it was pretty tough through the transition. Focused a lot on the negative and false grip because I had so much help.

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Stacey Thompkins
January 8th, 2020 at 4:59 pm
Commented on: 200108

M/45/6'2"/185#


Made up Annie results there... scaled/modified today's wod to

3 RFT

1 mile AB no seat

10 ring rows

10:28

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Jim Rix
January 8th, 2020 at 4:19 pm
Commented on: 200108

Scaled to

3 RFT of

800 run

3 rnds of 10 ring rows/15 push-ups

23:28


57/5’8”/160

(edited)
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Grace Patenaude
January 8th, 2020 at 3:47 pm
Commented on: Stabilize Your Mood With Food

Great article! A lot of depression, mood swings and mental imbalances may be eliminated by getting rid of the usual suspects - highly addictive sugar and highly processed carbohydrates. Thank you CrossFit!

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Nuno Costa
January 9th, 2020 at 1:01 am

Agreed - surprises me that more people don't know about this, and if they do why they don't do something about it.

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Gregory Kerschbaum
January 8th, 2020 at 3:46 pm
Commented on: Stabilize Your Mood With Food

I thought this was a really good easy to read article. I found the below statement pretty interesting, and in general I pulled some good nuggets from reading this article.


insulin is not simply a blood glucose regulator, though even many doctors continue to think of it that way. Insulin is actually a master growth hormone; when it peaks, it puts the body into growth and storage mode. One of the ways it does this is to turn fat-burning enzymes OFF and fat-storage enzymes ON, which is why high-sugar diets can be so fattening.

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Nuno Costa
January 9th, 2020 at 1:01 am

I agree - super easy article and that line also stood out to me as well!!

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Antonio Larco
January 8th, 2020 at 3:40 pm
Commented on: 200108

32'37" first 2 rounds banded assisted but last round all my very first strict bar muscle ups yeiiiiiiiii

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Michael Arko
January 8th, 2020 at 3:34 pm
Commented on: 200108

Subbed with 3rds of

40cal elliptical trainer

15 strict pull-ups (hammer grip)

15 strict ring dips (assisted - 1 heel on box)


20:07


Odd, I thought for sure I kept it under 20mins. I guess not...

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Dave DeCoste
January 8th, 2020 at 12:12 pm
Commented on: 200108

31:12


subbed strict ring muscle-ups.

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Antonio Albano
January 8th, 2020 at 11:44 am
Commented on: 200108

Trouble to run Modificade

5 RFT

1km bike

10Strict pull ups

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Daniel Robinson
January 8th, 2020 at 11:32 am
Commented on: 200108

26:46 (box assisted bar MUs)

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Lynette Scible
January 8th, 2020 at 11:23 am
Commented on: 200108

3x

800m run

10 baby muscle ups

18:51

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Troy Work
January 8th, 2020 at 10:53 am
Commented on: 200108

17:49

6 false grip jumping pullups

6 close grip pushups

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Chris Sinagoga
January 8th, 2020 at 3:38 am
Commented on: 200108

Champions Club Scaling Notes




RANT

The decision for scaling this one comes with general vs.

specific: in other words, do you want to clear an obstacle, or do you want to

get better at the formal expressions of pull-ups and dips/bar muscle-ups. Your

call.



PURPOSE

Challenge your gymnastics strength by getting you really

tired and breathing heavy before.




NEW TO CROSSFIT VERSION

Pick either training or practice scale below. Keep run the

same. Practice bar muscle-up progressions in the warmup.




TRAINING SCALE

Dips and pull-ups subbed for bar muscle-up (strength) or

something like burpee box jumps or rope climbs if you want to keep it more of

an endurance piece.




PRACTICE SCALE

Kipping bar muscle-up or kipping ring muscle-up with as

little of a kip as possible.




GROUP SCALE

I tried this out with 20 burpee box jumps the first round, a

few rope climbs the second, and 10 burpee pull-ups the third. I’ll probably

pick one of those.




INJURY SCALE

Pick one monostructural movement and one other movement with

as much of the body involved as possible. Do an AMRAP in 20 instead of set

rounds.




WARMUP

Dips (shoulder prep)

Pull-up (bmu prep)

Running jump rope – running prep

Hollow rock – midline prep

Squat or lunge – hip prep for running


GENERAL FEAR LEVEL: 6. Run will suck, bmu will slow you

down.

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QiHui Xing
January 8th, 2020 at 2:58 am
Commented on: 200108
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Charlie Pokorny
January 8th, 2020 at 8:12 pm

Nice work on the strict Bar MU!

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Bryan Rosen
January 8th, 2020 at 1:23 am
Commented on: 200108

Warm up for 200108:

GENERAL WARM-UP


2 rounds of:

400-m jog (2nd round, run)

20 banded pull-aparts

3 Turkish get-ups, per arm

10 kip swings

10 ring rows

3 push-ups to side plank, per side


SPECIFIC WARM-UP


Strict bar muscle-up

10 scapular pull-ups

3 sets of 1 jump up to bar + 1 pull-up

3 sets of 1 jump up to bar + 1 chest-to-bar pull-up

3 sets of 1 jump up to bar + 1 hip-to-bar kip

3 sets of 1 muscle-up negative

2 minutes practicing strict bar muscle-ups


*Scale to a low bar that is secured to J-hooks from the rig.

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Steven Thunander
January 8th, 2020 at 1:21 am
Commented on: 200108

Globo scale: if you have above head clearance and a straight bar for bar muscleups try it as rxed if at that level. For most, set up a Smith machine bar or a barbell with bands and do assisted strict bar muscleups. Use your legs or the band for assistance. You can also do strict chest to bar pullups and strict straight bar dips, with assisted transitions to work the false grip. Runs: sub either a 1000m row, 50 calorie assault bike, 50 burpees or 100 double unders per round.

(edited)
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Juan Acevedo
January 8th, 2020 at 1:11 am
Commented on: 200108

Application day! Today we apply what we learned in 200104. How was your pace that day? Did you start too fast or too slow? Did your break-up strategy in the pull-ups was efficient, or was it diminishing? Part of improving your fitness is learning about your capacity. Today you get to learn. If you did not do 200104, check our post for that day and consider doing that workout instead. Our focus today is the same as then, we want to make this into a running workout. Choose a distance you can cover confidently in 4:00-4:30 each time. Modify the skill or the number of reps in the muscle-ups so that you can complete each set in around a minute. In your modification, preserve the strictness of the movement and the range of motion of the arms and trunk around the shoulder joint. Today we push. Commit to run from the bar to the bar. Keep the intensity up!


OPTION 1

3 rounds for time of:

800-m run

10 banded strict bar muscle-ups


OPTION 2

3 rounds for time of:

800-m run

10 baby bar muscle-ups (adjust height as needed and minimize use of the legs)


OPTION 3

3 rounds for time of:

640-m run

10 strict chest to bar pull-ups (toenail, or band assisted)

10 roller russian push-ups

(edited)
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Juan Acevedo
January 8th, 2020 at 1:14 am
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David Swicegood
January 28th, 2020 at 1:19 am

OPTION 2

3 rounds for time of:

800-m run

10 baby bar muscle-ups (adjust height as needed and minimize use of the legs)


16:10


Loved this one. Went all out on the run, first 3 min and last two 3:30 and it was glorious. Baby muscle ups from 30 inch box. Really good practice, definitely some things clicked today!

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