CrossFit | 210308
Monday

210308

Workout of the Day

54

For time:

50 bar muscle-ups

Post time to comments.
Compare to 180823.


Scaling:
Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps. If possible, maintain an assisted version of a muscle-up.

Intermediate Option:
For time:
30 bar muscle-ups

Beginner Option:
For time:
10 rounds of:
3 jumping pull-ups with slow descend
3 push-ups

Workout Tips

1
wod tips
Watch

Comments on 210308

76 Comments

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Clint Michael
May 16th, 2021 at 12:44 am
Commented on: 210308

30 bar muscle-ups. Horrible performance.

15:54

(edited)
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Márcio Jales Costa
May 4th, 2021 at 4:55 pm
Commented on: 210308

Used 20 min to practice the BMU, movement I haven't done any since the pandemic begun. The bar was too low, but I could handle this properly.


Then subbed to the intermediate option as:

30 C2B + 30 parallel bar dips


Time: 4:35

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Jeff Chalfant
March 29th, 2021 at 8:29 pm
Commented on: 210308

9:27 as rx’d: 5-5-4-4-4-4-4-3-3-3-3-2-2-2-1-1 reps. PR (last time 10:57) Used leather palm guards. Last rep was VERY hard fought, I couldn’t kip as much by the end due to grip stamina.




177/41/69”

(edited)
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Morgan Greene
March 24th, 2021 at 2:40 pm
Commented on: 210308

Subbed 50 C2B PU and 50 dips: 9:08

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Patrik Hermansson
March 17th, 2021 at 6:21 am
Commented on: 210308


Not For time:

10 rounds of:

3 strict pull-ups with slow descend

6 push-ups




(edited)
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Dryw Hart
March 16th, 2021 at 4:00 pm
Commented on: 210308

MU bar unavailable.

24 rounds

5 pull-ups

5 push-ups


~30 minutes

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Aaron Brumit
March 13th, 2021 at 5:28 pm
Commented on: 210308

Did some @estradaflys BMU progressions for 20 minutes. Then 10 sets over 10 minutes:

5 strict pull ups

5 strict ring dips

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Karina Findlay
March 11th, 2021 at 3:39 pm
Commented on: 210308

Beginner scale

10 rds

3 jumping pull ups

3 push ups

8:07

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Andres Molina
March 11th, 2021 at 2:14 pm
Commented on: 210308

5 RxT

10 Pull Up

10 Push Up

Time 7:38

Age 52

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Lindsay Aspen
March 11th, 2021 at 1:06 am
Commented on: 210308

Today should have probably been an off day but figured I’d catch up on this one.


Beginner option: odd rounds = dips, even rounds = push ups


7:23, but didn’t really try to finish this one particularly quickly. Felt weak today

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Manchild Manchild
March 10th, 2021 at 5:48 pm
Commented on: 210308

subbed 50 weighted pull-ups & dips, 25#


16:19

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Troy Bruun
March 10th, 2021 at 3:07 pm
Commented on: 210308

Completed 3/8


5:13


30 Seated Ring MU

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Abdallah Elgazzar
March 10th, 2021 at 12:36 pm
Commented on: 210308

RX 8:05

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Chin-Sheng Chou
March 10th, 2021 at 10:53 am
Commented on: 210308

RX, 7:31

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Jesse Montagnino
March 9th, 2021 at 11:58 pm
Commented on: 210308

Beginner scale


7:06


Want to nail a strict muscle up before kipping high volume like this.

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Derek Eason
March 9th, 2021 at 10:48 pm
Commented on: 210308

Rx’d 4:44




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Kirk Byrd
March 9th, 2021 at 6:26 pm
Commented on: 210308

RX - 13:07, that's the most BMU I have ever done in one setting!

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Karen Rodgers
March 9th, 2021 at 6:10 pm
Commented on: 210308

10 Rds 3 pullups + 3 pushups

9:13

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Dave DeCoste
March 9th, 2021 at 4:27 pm
Commented on: 210308

12:19 Rx

compare to was 20:01

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James Gentile
March 9th, 2021 at 3:57 pm
Commented on: 210308

Used the entire time to practice progressions and then did 30 modified MU from a box. 6 something minutes.


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Erik Dresner
March 9th, 2021 at 3:54 pm
Commented on: 210308

Consistency scale:


25-20-15-10-5

strict pull up

Strict ring dip


12:27

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Dan Morris
March 9th, 2021 at 3:30 pm
Commented on: 210308

Subbed 3 pull-ups / 3 dips per 1 MU for 50 rounds (total 150 each PUs and dips)


31:45


42 / 6’0 / 195

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Arthur Kurle
March 9th, 2021 at 12:33 pm
Commented on: 210308

5’13

50 BAR MU

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Diego Rivear
March 9th, 2021 at 11:28 am
Commented on: 210308

26y/o

155lbs


10:26 Rx

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Aleksei Konobeevskikh
March 9th, 2021 at 9:54 am
Commented on: 210308

6:41 age 30. Body weight 91kg.

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Lincoln Kerger
March 9th, 2021 at 3:46 am
Commented on: 210308

Chris's Consistency Scale'ish:

For time

25-20-15-10-5 reps of:

Jumping C2B pull-up

Ring dip

13:02


Meh - haven't sorted out MUs yet and garage setup currently won't support them.

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Christian Hunter
March 9th, 2021 at 2:49 am
Commented on: 210308

12:54. Never done that many BMU at once. My breaks early on were a little too long, next time a little faster.

33 years old, Male, 220 lb.

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Keith Martin
March 9th, 2021 at 1:43 am
Commented on: 210308

Scaled

For Time: 8:30

5 Rds

10 Ring Rows

10 Ring Dips

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Jeffrey Howard
March 9th, 2021 at 1:23 am
Commented on: 210308

M/25/5'8"/155lb

CrossFit AFK


11:58 - Rx (11:25 on 180823)

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Shaun Stapleton
March 9th, 2021 at 12:56 am
Commented on: 210308

Rx 13:21


36/195/5’9/M

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Matthew Letarte
March 9th, 2021 at 12:53 am
Commented on: 210308

I don't have a bar I can do muscle ups on so:

10 rounds of:

5 strict pull-ups

5 strict straight bar dips


8:21

0:25/0:34/0:42/0:45/0:49/0:58/1:03/1:00/0:57/0:57

Broke pull-ups the last 3 rounds.

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Antonio Alves
March 8th, 2021 at 11:11 pm
Commented on: 210308

Following video tips (nice work 👍) modified this one to:


For time:

50 horizontal rows

50 bench dips, elevated feet

SCORE: 10' 07''

--

Felt good and did another full round afterwards, disregarding time.

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Kevin Flowers
March 8th, 2021 at 10:39 pm
Commented on: 210308

M/55/6’1”/180


For time:


50 bar muscle-ups*


Rx (masked): 10:12


*all singles; I’m not risking completely f’ing up my hands 3 days before the first Open wod

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Charlie Pokorny
March 9th, 2021 at 2:01 am

No hand rips or injuries was a priority today!

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Fabian Delaflor
March 8th, 2021 at 10:35 pm
Commented on: 210308

10 rounds of

5 pullups

5 dips

22’22”

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Christian Simpson
March 8th, 2021 at 10:26 pm
Commented on: 210308

Band assist, gray (5), black (45)

@ 30 11:40

@ 50 26:35


Honestly, didn't think I'd make it to 50

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Steve Day
March 8th, 2021 at 9:57 pm
Commented on: 210308

Scaled to 50 assisted MU

5:58

Weakness

I'm not really gonna figure these things out until I get a good spot to practice.

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Coastie Nick
March 8th, 2021 at 9:17 pm
Commented on: 210308

Rx’d 8:49


180823: 8:30

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Nicole Deaver
March 8th, 2021 at 9:07 pm
Commented on: 210308

5 Rds

10 pull-ups

10 dips

8:11

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Charlie Pokorny
March 8th, 2021 at 8:05 pm
Commented on: 210308

13:28 Rx

It was smooth sailing through 48 reps at the 10:30 mark, and then something just broke down - 5-6 fails (and 3 minutes) getting those last 2 reps.

At the local park - garage set-up not good for bar MU.

m/52/5'11"/200#

(edited)
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Kevin Flowers
March 8th, 2021 at 10:41 pm

I saw this before I did the wod, and when I got to 45 reps I started saying to myself “don’t fail, don’t fail, . . .” And I didn’t!

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Joe Conradi
March 8th, 2021 at 6:46 pm
Commented on: 210308

Scaled/subbed to:

50 weighted pull-ups

50 weighted dips

(first 30 reps w 30#, last 20 reps w 20#)


10:30 even

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Corrie Vorster
March 8th, 2021 at 6:11 pm
Commented on: Course Photos | Mar. 1-7, 2021

I was totally blown away with the level of skill and professionalism on how the CF L1 course was conducted by CF Pretoria. Thank you Chad and Candice for sharing your weekend with us to enrich us with so many numerous gems to use in life going forward. You are true Crossfit.com ambassadors and will in future do great things for and through Crossfit. We in South Africa salute you. Regards Corrie Vorster

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Candice Theron
March 16th, 2021 at 6:10 pm

Thank you Corrie!!! It was such a pleasure to meet you. All the best with your CrossFit journey!

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Nantes Vorster
March 8th, 2021 at 6:03 pm
Commented on: Course Photos | Mar. 1-7, 2021

To our Amazing, Awsome and very Professional Coaches Chad, Sorry I mean Mike... Lol and Candice that hosted the Pretoria CF L1 course this past weekend. Thank you for being an inspiration to us. We have thoroughly enjoyed every moment with you guys, even the test part... CF SA is surely alive and active. Also a big shout out to our fellow attendees that made the weekend extra Fun. Regards Nantes

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Candice Theron
March 16th, 2021 at 6:12 pm

Thank you for your kind words Nantes! It was great to meet you! You are CrossFit!

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Emily Anzalone
March 8th, 2021 at 5:42 pm
Commented on: Course Photos | Mar. 1-7, 2021

I had so much fun at the Level 1 in St. George this weekend. Our instructors, Eric and Cameron were amazing!! They were so knowledgeable and such great teachers!! They made it fun and I learned more than I ever thought I would. It was fantastic and I’m so happy I stepped out of my comfort zone. Totally worth it!!!!

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Az Native
March 8th, 2021 at 5:20 pm
Commented on: 210308

12:28. Scaled to 60/60 chest bar pull-up/deep bar dip. Not much in the tank today.

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Craig McFarland
March 8th, 2021 at 5:20 pm
Commented on: Course Photos | Mar. 1-7, 2021

Tolles Webinar am Samstag. Emily ist sehr effektiv darin, OK gut zu machen, und gut noch besser zu machen, sogar durch eine Webcam!

(edited)
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Emily Jenkins
March 9th, 2021 at 6:42 am

Vielen Dank! It was great to meet you Craig!

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Arianna Porzio
March 8th, 2021 at 4:02 pm
Commented on: 210308

Beginner level 3:59 😊

Light but effective !

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Aquiles Demerutis
March 8th, 2021 at 3:21 pm
Commented on: Course Photos | Mar. 1-7, 2021

Just wanted to thank Aimee (CFKP) and James (CF Training) for a great weekend of workouts and lots of learning, that was AWESOME!!!

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Charles Meyers
March 8th, 2021 at 2:27 pm
Commented on: 210308

Scaling:

Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps. If possible, maintain an assisted version of a muscle-up.

blue band 50 bar muscle-ups 12:05

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Patrick Crews
March 8th, 2021 at 2:18 pm
Commented on: Course Photos | Mar. 1-7, 2021

Wanted to give a quick shoutout to Maggie, Andy, Spencer, and Alex for the seminar at Crossfit Charlotte. Learned a lot from them and loved the environment, made the drive worth it.


Might stay away from kettlebells for a few days though, Andy knows what I mean.

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YooSik Kim
March 8th, 2021 at 2:08 pm
Commented on: 210308

Rx.

-6:25

12/6/6/6/5/5/4/6


https://youtu.be/3rsPma_xHg4

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Randy Crooker
March 8th, 2021 at 1:58 pm
Commented on: 210308

50 bar muscle ups for time

Scaled to:

10 unassisted

10 band assist light

10 unassisted

10 band assist light

10 unassisted


21:20

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Michael Arko
March 8th, 2021 at 1:27 pm
Commented on: 210308

5 rounds of

15 ring rows

15 ring push-ups

13:22

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Lance Gloyer
March 8th, 2021 at 12:28 pm
Commented on: 210308

7:43 RX

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Brett Eckles
March 8th, 2021 at 11:27 am
Commented on: 210308

9:06 Rx


M/28/6’1”/200lbs

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Cora-Lee van Tonder
March 8th, 2021 at 9:06 am
Commented on: Course Photos | Mar. 1-7, 2021

Had an awesome weekend at the Crossfit level 1 trainers course. A huge shoutout to Chad and Candice hosting this event! You are such a great example of professionalism and what crossfit is all about!! Loved it!!

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Chad Theron
March 8th, 2021 at 10:08 am

So glad you enjoyed it Cora-Lee!! It was great to meet you!

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Candice Theron
March 16th, 2021 at 6:14 pm

Thank you Cora-Lee! It was an awesome weekend with you. All the best with your CrossFit journey ahead! X

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Megan Price
March 8th, 2021 at 8:19 am
Commented on: Course Photos | Mar. 1-7, 2021

I had a blast at the CrossFit Level 1 in Pretoria, South Africa! Chad and Candice were absolute super stars all weekend long! Thanks to the CrossFit team and my fellow participants for a fun, informative and exceptional weekend!

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Chad Theron
March 8th, 2021 at 10:08 am

Thank you for an epic weekend Megan!

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Candice Theron
March 16th, 2021 at 6:15 pm

Thank you Megan! You rocked the weekend! It was awesome to meet you!

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Antonio Alves
March 8th, 2021 at 8:03 am
Commented on: Workout Tips

Very useful tips for those who can't "muscle-up"! Thanks 👍

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Saskia Nieuwenhuis
March 8th, 2021 at 6:53 am
Commented on: Course Photos | Mar. 1-7, 2021

CrossFit is definitely alive and well in South-Africa!!

Awesome level 1 seminar from Chad and Candice Theron.

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Chad Theron
March 8th, 2021 at 10:09 am

Yes it is Saskia! Thanks for joining us!

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Candice Theron
March 16th, 2021 at 6:15 pm

Thanks Siskia! 💪🏼

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Zandre Coetzee
March 8th, 2021 at 4:57 am
Commented on: Course Photos | Mar. 1-7, 2021

Amazing Level 1 Seminar from Candice and Chad Theron in Pretoria, South Africa!!! 👏🏼👏🏼

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Chad Theron
March 8th, 2021 at 5:26 am

Thanks for a super fun weekend Zee!!

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Candice Theron
March 16th, 2021 at 6:16 pm

Thank you Zee. Great to have you there. Well done on your L1!

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Brian Louchis
March 8th, 2021 at 4:32 am
Commented on: 210308

10:57 sc

50 ring muscle-ups from seated

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QiHui Xing
March 8th, 2021 at 4:05 am
Commented on: 210308
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JASON H
March 8th, 2021 at 1:59 am
Commented on: 210308

Beginner Option:

For time: 7:53

10 rounds of:

3 jumping pull-ups with slow descend

3 straight bar dip

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Chris Sinagoga
March 8th, 2021 at 1:19 am
Commented on: 210308

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENT

Bar muscle-up themes - pulling, pushing, clearing an obstacle, skill (global extension/flexion), connection (bar instead of rings)


MAIN DECISION

Single modality or practice more stuff?


TECHNIQUE SCALE

As is, lose the timer.


CONSISTENCY SCALE

25-20-15-10-5 reps of:

strict pull-up

strict dip


INTENSITY SCALE

10 rounds of:

Something short to get your breathing heavy

5 bar muscle-ups

Rest as needed between rounds


INJURY SCALE

Upper-body - look for two movements involving as much body as possible and allow for stamina to play a factor. Run 400m, 30 dumbbell thrusters, 4 rounds. Something like that.

Lower-body - consistency scale


MY STUFF

Consistency scale in 14:44


GENERAL FEAR LEVEL: ? No idea. But I'd probably guess a 5.

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