CFWUx2 sub 1 mu for pus/dips
Road to school for bar mus
20 +15-ish failed before stopped for blisters

50 BMU 6:35

30 bar muscle-ups. Horrible performance. 
15:54

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 

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”

Subbed 50 C2B PU and 50 dips: 9:08

Not For time:
10 rounds of:
3 strict pull-ups with slow descend
6 push-ups



MU bar unavailable.
24 rounds
5 pull-ups
5 push-ups

~30 minutes

Did some @estradaflys BMU progressions for 20 minutes. Then 10 sets over 10 minutes: 
5 strict pull ups
5 strict ring dips 

Beginner scale
10 rds 
3 jumping pull ups
3 push ups
8:07

5 RxT
10 Pull Up
10 Push Up
Time 7:38
Age 52

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 

subbed 50 weighted pull-ups & dips, 25#

16:19

Completed 3/8

5:13

30 Seated Ring MU

RX 8:05

RX, 7:31

Beginner scale

7:06

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

Rx’d   4:44

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

10 Rds 3 pullups + 3 pushups 
9:13

12:19 Rx
compare to was 20:01

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

Consistency scale:

25-20-15-10-5
strict pull up
Strict ring dip

12:27

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

31:45

42 / 6’0 / 195

5’13 
50 BAR MU

26y/o
155lbs

10:26 Rx

6:41 age 30. Body weight 91kg. 

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.

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.

Scaled
For Time: 8:30
5 Rds
10 Ring Rows
10 Ring Dips

M/25/5'8"/155lb
CrossFit AFK

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

Rx 13:21

36/195/5’9/M

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. 

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.

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

10 rounds of
5 pullups
5 dips
22’22”

Band assist, gray (5), black (45)
@ 30 11:40
@ 50 26:35

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

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.

Rx’d 8:49

180823: 8:30

5 Rds
10 pull-ups 
10 dips 
8:11

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#

Scaled/subbed to:
50 weighted pull-ups 
50 weighted dips
(first 30 reps w 30#, last 20 reps w 20#)

10:30 even

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

Beginner level 3:59 😊
Light but effective !

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

Rx.
-6:25
12/6/6/6/5/5/4/6

https://youtu.be/3rsPma_xHg4

50 bar muscle ups for time
Scaled to:
10 unassisted 
10 band assist light
10 unassisted 
10 band assist light
10 unassisted

21:20

5 rounds of
15 ring rows
15 ring push-ups
13:22

7:43 RX

9:06 Rx

M/28/6’1”/200lbs

10:57 sc
50 ring muscle-ups from seated

RX:7'59''.
https://youtu.be/FPP1Lz04klQ

Beginner Option:
For time: 7:53
10 rounds of:
3 jumping pull-ups with slow descend
3 straight bar dip

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.