CrossFit | 210831
Tuesday

210831

Workout of the Day

51

For time:

10 muscle-ups
100 squats
10 muscle-ups
100-cal. row

Post time to comments.


Scaling:
Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.

Intermediate Option:
For time:
7 muscle-ups
100 squats
7 muscle-ups
100-cal. row

Beginner Option:
For time:
5 sets of: 3 assisted pull-ups + 3 push-ups
50 squats
5 sets of: 3 assisted pull-ups + 3 push-ups
50-cal. row

Workout Tips

2
tips
Watch

Kayla Passaro tried mindfulness and meditation for her PTSD, which helped, but it wasn’t until she started working out regularly at Big Muddy CrossFit that her life began to change. Angie Manson started CrossFit at CrossFit Watsonville in 2013. In recovery for 27 years, Manson runs an addiction recovery program, Elevate Addiction Services, with its own in-house CrossFit affiliate — CrossFit EAS. CrossFit helped both athletes understand the effect of exercise on mental health.

Read MoreStronger Body, Stronger Mind: The Connection Between Exercise and Mental Health

Comments on 210831

63 Comments

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Mario Cruz
September 14th, 2021 at 10:55 pm
Commented on: 210831

Rx

11:16

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Christian Simpson
September 11th, 2021 at 10:37 pm
Commented on: 210831

SC to black band assist bar MU...25:39

(5ish min for MU/sq/row, second round MU killed me on time)

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Brett Eckles
September 10th, 2021 at 10:22 am
Commented on: 210831

11:41 Rx


MU’s: 7/3, 5/2/2/1


M/28/6’1”/200lbs

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Guston Rankin
September 10th, 2021 at 8:10 am
Commented on: 210831

RX

10:25


goal was 2 sets of 10 unbroken RMU. got first set, then 7-3.


overall very happy with the time and volume, along with the final dash on the row.


34yo

Male

BW at 78kg today

4 years of CF

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Ralph Keeley
September 10th, 2021 at 4:24 am
Commented on: 210831

M/35/6'/175#


16:28 Rx (strict ring muscle-ups)


Deo gratias

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Morgan Greene
September 9th, 2021 at 7:04 pm
Commented on: 210831

Subbed 1000m rein for row: 8:49

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Fabian Delaflor
September 9th, 2021 at 1:55 pm
Commented on: 210831

30 inverted rows

30 push-ups

100 squats

30 inverted rows

30 push-ups

100 SDHP (45#)

16:57

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Leonel Manzilla
September 9th, 2021 at 2:43 am
Commented on: 210831

Scaled to bmu

And 7 min on my cheap rower bc no cal counter


16:30 min


23y175cm82kg

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Jeffrey Howard
September 6th, 2021 at 9:45 pm
Commented on: 210831

M/25/5'8"/155lb

CrossFit AFK


14:33 - Sc (Strict ring muscle-ups. Did 2s o. The first set, and then 3-2-1-1-1-1-1 on second set. Held 1050-1150 cal/hr on row and did squats unbroken but steady, not fast)

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Chin-Sheng Chou
September 5th, 2021 at 1:48 am
Commented on: 210831

RX, 11:51

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Greg Fairbanks
September 2nd, 2021 at 3:25 pm
Commented on: 210831

Beginner-ish:

5 rds of 5 inverted rows (high parallettes) + 5 strict pushups

50 squats

5 rds of 5 inverted rows (high parallettes) + 5 strict pushups

50 SDHP 45# bar


11:44

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Damien Leroux
September 2nd, 2021 at 2:00 pm
Commented on: 210831
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Kris Sienkiewicz
September 2nd, 2021 at 12:36 pm
Commented on: 210831

9:40 Bar MU

M/44/80kg

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Troy Bruun
September 1st, 2021 at 10:56 pm
Commented on: 210831

Completed on 8/31


9:57


10 Seated MU Prog

100 SQT

10 Seated MU

100cal Row

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Lincoln Kerger
September 1st, 2021 at 6:19 pm
Commented on: 210831

Subbed 10 C2B Pull-ups and 10 Bar Dips for each set of 10 MUs

11:10


Nice One!

(edited)
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Coastie Nick
September 1st, 2021 at 5:39 pm
Commented on: 210831

Subbed Bar MUs: 11:18

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Az Native
September 1st, 2021 at 4:56 pm
Commented on: 210831

19:20. At work, subbed 20/20 c2b pull-up/ring dip for MU’s.

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Sam Meixell
September 1st, 2021 at 11:51 am
Commented on: 210831

15:08

10 Pull-ups / Ring Dips

100 squats

10 Pull-ups / Ring Dips

100-cal. row

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Yevhenii Kyrylenko
September 1st, 2021 at 7:36 am
Commented on: 210831

Rx 11:21

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James Gentile
September 1st, 2021 at 12:22 am
Commented on: 210831

completed after 8/30 push presses. results there. no rower, subbed running 1200+m.


15:00


muscle-up's were all BMU, all singles. not ready to string together multiple. at least two failures on the BMU I can recall, so probably more. I was about 2:40, 3:00 ish, 3:15, but the run clocked in at a disappointing 6 minutes. I felt like my pace was quicker than that, but was sucking wind a little. Oh well.

(edited)
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Matthew Moran
August 31st, 2021 at 11:28 pm
Commented on: 210831

Intermediate option, subbed 45-lb sdhp 1:1 for calories

12:07

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Richard Ramirez
August 31st, 2021 at 10:36 pm
Commented on: 210831

~ 7 wall walks | 100 air squats | 7 wall walks | 100 single jump rope ~

Nice light workout to keep the joints nice & loose, thx you for the workout!

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Tom Cuff
August 31st, 2021 at 9:21 pm
Commented on: 210831

14:38


Scaled muscle up for equipment, did 10 strict pull ups + 20 push ups. 100 cal row after 100 squats was mean, well done

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Sam K
August 31st, 2021 at 9:13 pm
Commented on: 210831

Rx-ish

Performed with bar muscle ups

Squats were very slow, rowing was 3min something


10:37


M/30s/225lbs

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YooSik Kim
August 31st, 2021 at 8:48 pm
Commented on: 210831

Valkyrja

21-18-15-12-9-6-3 reps of

DB’s deadlift

burpees

-09:43


이원우 코치님 여기서 뵈니 너무 반갑습니다^^

(edited)
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Braxton Glass
August 31st, 2021 at 8:21 pm
Commented on: 210831

58 y/o m 5’5” 150lbs

10 kneeling variation MU’s

100 Squats (10x10 due to injury)

10 kneeling variation MU’s

100 cal row (~8 min)


total time: steady pace not extreme


good form on all

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Mike Andridge
August 31st, 2021 at 8:16 pm
Commented on: 210831

Scaled to

Wearing 20# vest

10 strict pull ups

10 strict ring dips

100 sqts

10 spu

10 srd

100 cal row--row took 9:08:(

16:08

m/51/175

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Antonio Alves
August 31st, 2021 at 8:11 pm
Commented on: 210831

Modified:

--

For time:

3x 10 inverted rows + 10 bench dips w/ elevated feet

100 squats

3x 10 inverted rows + 10 bench dips w/ elevated feet

100 DB SDLHP w/ 2x 9,5 kd DB

SCORE: 19'05''

--

Slow but solid and fun, despite all the mods.

5 km run in the early morning

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Nicole Deaver
August 31st, 2021 at 7:45 pm
Commented on: 210831

Scaled/subbed

30 inverted rows

30 push-ups

100 squats

30 inverted rows

30 push-ups

100 SDHP (45#)

12:52

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Michael Newton
August 31st, 2021 at 6:50 pm
Commented on: 210831

11:57


subbed 2 rounds of 10 bent over rows at 115 and 10 pushups for the MUs. No PU bar here at home (yet)


6:24 for the 100 cal row. My legs are destroyed from the FS/HSPU workout

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Liz Rekas
August 31st, 2021 at 5:39 pm
Commented on: 210831

14:20

10 seated/assisted ring muscle-up sub each round

100 air squats slow and steady

~1 mile run sub for cal row

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Chris Meldrum
August 31st, 2021 at 5:38 pm
Commented on: 210831

As rx’d, 13:29. 


All singles for muscle-ups, got through first set in ~2:30.  Another 2:30 or so of squats, and then about 3 more minutes for the second set of MUs.  Tried to stay under control for the row – just striving for 1000 cal/hr as a pace.  Once I got to 90 cals, I went for broke.  Muscle-ups felt really good today.


48m/5'10"/180

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Jim Rix
August 31st, 2021 at 4:23 pm
Commented on: 210831

21 pull-ups/45 push-ups (3 rnds of 7/15)

100 air squats

21 pull-ups/45 push-ups

1 mile run

21:43


58/5’8”/154

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Steve Day
August 31st, 2021 at 4:16 pm
Commented on: 210831

scaled to:

10 assisted muscle-ups

100 squats

10 assisted muscle-ups

100 cal run on treadmill


11:16

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Erik Dresner
August 31st, 2021 at 3:27 pm
Commented on: 210831

5 sets of 3 strict pull ups and 6 push ups

100 air squat

5 sets of 3 strict pull ups and 6 push ups

100 cal row


12:41


I tweaked my back over the weekend, so I went a little slower on squats and row to protect it. Probably only slowed me down by a minute.

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Michael Arko
August 31st, 2021 at 2:56 pm
Commented on: 210831

15 pull-ups

15 ring dips

100 squats

15 pull-ups

15 ring dips

1 mile run


14:23

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Luis Beza
August 31st, 2021 at 2:41 pm
Commented on: 210831

For time:

60 Rings pulls to chest

90 Air squats

60 Ring dips

90 SDHP @20kg


Score: 28:00

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Bill Bowden
August 31st, 2021 at 2:12 pm
Commented on: Scaling the Muscle-Up

This type of content is awesome!

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Jonathan Elmore
August 31st, 2021 at 1:11 pm
Commented on: 210831

12:55 did 3 pull-ups and 3 dips per MU. Did same workout later in the afternoon with an altitude mask time 17:44

(edited)
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Randy Crooker
August 31st, 2021 at 1:02 pm
Commented on: 210831

Sub/scale:

Bar muscle-ups

60 burpees and 60 SDLHP 45lbs for row. Broken any way you want.


17:39

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Kevin Marshall
August 31st, 2021 at 12:25 pm
Commented on: 210831

Scaled to

15C2B

100 squats

15C2B

39 cal row

Got 8:42

(edited)
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Charles Meyers
August 31st, 2021 at 12:19 pm
Commented on: 210831

Intermediate Option:

For time: 15:40

7 muscle-ups from ground

100 squats

7 muscle-ups from ground

100-cal. row

(edited)
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Luke Rodina
August 31st, 2021 at 11:35 am
Commented on: 210831

30 pull-ups, 30 dips

100 squats

30 pull-ups, 30 dips

60 burpees, 60 SHDL #45

17:31


= garage floor covered in sweat


Thanks for the substitutes Steven.

(edited)
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QiHui Xing
August 31st, 2021 at 11:03 am
Commented on: 210831
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QiHui Xing
August 31st, 2021 at 11:03 am
Commented on: 210831
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Joe Conradi
August 31st, 2021 at 10:07 am
Commented on: 210831

Scaled to:

10 30# dips/pull-ups

100 squats

10 30# dips/pull-ups

100 2x20#DB SDHP


8:52

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Nathan McFall
August 31st, 2021 at 9:12 am
Commented on: Stronger Body, Stronger Mind: The Connection Between Exercise and Mental Health

Soo true thank you for the great stories no better tool for sobriety in my life

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Scot Heyes
August 31st, 2021 at 8:29 am
Commented on: Stronger Body, Stronger Mind: The Connection Between Exercise and Mental Health

Excellent piece!! Crossfit transcends Health and Wellness, its not just about increased work capacity across broad time and modal domains. It is so much more than this, and the past 2 years with Lockdowns and increasing cases regarding mental health and full spectrum is issues this can include, have only highlighted this.


So many have found peace in "the eye of the storm" of the daily WOD! CrossFit does not only build us physically, but emotionally and mentally too!!


A six pack for the mind if you will!!


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Nathan Bird
August 31st, 2021 at 6:56 am
Commented on: 210831

11:59

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Steven Thunander
August 31st, 2021 at 3:12 am
Commented on: 210831

Globo scale: If you can not hang rings and you have clearance do bar muscleups. Otherwise scale to 3 bar dips and 3 pullups per muscleup, or 2 strict pullups and 2 strict bar dips. If you do not have a rower sub 1200m run, 85 calorie assault or echo bike, or 60 burpees and 60 SDHP with a 35/45lb barbell or 35/53lb kettlebell broken anyway you want.


Bodyweight/equipmentless sub: 3/1 pullups and 6/1 hand release pushups for muscleups, and 1200m run for the row. If you do not have a pullup bar do 6 backpack, bag, or bodyweight rows from a railing or bar.

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Chris Sinagoga
August 31st, 2021 at 1:19 am
Commented on: 210831

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Tax out the arms, tax out the legs, then see how your monostructural piece is affected.


MAIN DECISION

Do I want to scale to the general idea of the muscle-up (full body, scaling an obstacle), or do I want to scale to the specifics of it (upper body pushing and pulling)


TECHNIQUE SCALE

As is, sub banded muscle-up practice for muscle-ups, probably 3 minutes each time


CONSISTENCY SCALE

As is, sub strict pull-ups one set and strict dips the other


INTENSITY SCALE

As is, sub 5 rope climbs for each muscle-up set


INJURY SCALE

Upper-body - for time: 50 GHD sit-ups, 100 squats, 1-mile run

Lower-body - for time: 2 rounds of: 30 strict pull-ups and dips (split however you want), 100 hip extensions


MY STUFF

11:59, 800m run sub... not sure how long 100 calories would take


GENERAL FEAR LEVEL: 7

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Nathan Bird
August 31st, 2021 at 6:57 am

100 cals took me 6:45

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Chris Sinagoga
August 31st, 2021 at 3:33 pm

Good looks. I suppose I cut that one pretty short, I'll have to remember for next time

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Chris Meldrum
August 31st, 2021 at 5:40 pm

I think 1200m run is closer. 100 cals took me around 5:40.

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Jason Sablan
August 31st, 2021 at 1:18 am
Commented on: Workout Tips

That's my Level 2 Cert coach!!!! Hell Yeah!!!!

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Paul Eich
August 31st, 2021 at 1:02 am
Commented on: Stronger Body, Stronger Mind: The Connection Between Exercise and Mental Health

Incredible, inspiring stories and exactly the thing that I love about CrossFit; So many people find it to be powerful medicine in many different ways

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Shastri Purushotma
August 31st, 2021 at 12:45 am
Commented on: Stronger Body, Stronger Mind: The Connection Between Exercise and Mental Health

Thanks Hillary for this article. I have a question related to this that I wonder if anyone else in the Crossfit community has experience with. One of the potential side effects of depression / anxiety is a very low Heart Rate Variability (like, consistently in the single digits low!). So how can one maintain consistent exercise routines (esp at high intensity) with such chronically low HRV, much as one really would love to? Any advice from Crossfit Drs or Psychiatrists out there, or anyone else who has had firsthand experience? Thanks for any input and also thanks Hillary for raising the topic.

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Kyungtaek Kang
August 31st, 2021 at 12:36 am
Commented on: Workout Tips

와!!! 🇰🇷 이원우코치님~ :) 감사합니다. 재밌게 운동할게요~! CrossFit KOREA🇰🇷

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Jim Henry
October 19th, 2020 at 3:43 am
Commented on: Scaling the Muscle-Up

Great video. I really needed this.

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Blas Raventos
October 18th, 2020 at 3:15 pm
Commented on: Scaling the Muscle-Up

I was about to say "sweet! , thank you". Maybe copying Elaine from Seinfeld show would be better, in that I will just go ahead and create a better expression. So here it goes: Salty! Thank you!.


Maggie was one of three L1 instructors in Sao Paulo, Brazil, where I took the seminar back in feb 2011. How to forget her, Chuck and Jenni?!


Great video!

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Mara Sella
October 18th, 2020 at 2:19 pm
Commented on: Scaling the Muscle-Up

This is awesome!! Thanks 😊

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Candy Brown
October 18th, 2020 at 1:12 pm
Commented on: Scaling the Muscle-Up

Go Maggie!!! 💪🏼. I have used a couple of these with my high school students and they work great to give them more exposure to muscle ups.

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Daniel Wayhs
October 18th, 2020 at 8:44 am
Commented on: Scaling the Muscle-Up

Great!!!

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