CrossFit | 211104
Thursday

211104

Workout of the Day

50

Nate
Complete as many rounds as possible in 20 minutes of:

2 muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 1.5-pood kettlebell
♂ 2-pood kettlebell

Post rounds completed to comments.
Compare to 180905.


Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings

♀ 1-pood kettlebell
♂ 1.5-pood kettlebell

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings

♀ 12-kg kettlebell
♂ 16-kg kettlebell

Health Tip: What Is Precision Medicine?

In short, it's a data-driven approach to healthcare that recognizes we're all unique and a one-size-fits-all approach to care doesn't work for everyone. Mike Mallin, MD, explains how precision medicine providers take your genetics, epigenetics, biomarkers, and unique risk factors into account as they develop a comprehensive plan designed to help you achieve your overall health goals.

WatchHealth Tip: What Is Precision Medicine?

Comments on 211104

51 Comments

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Mario Cruz
November 23rd, 2021 at 12:14 am
Commented on: 211104

Rx


15 Rounds + 1 mus kB 36kg

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Jeff Chalfant
November 22nd, 2021 at 11:28 pm
Commented on: 211104

13 rounds plus 2 reps rx’d. Asthma is still flared up. Unbroken sets. Did this out of order because of T-day...




183/42/176cm

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Guston Rankin
November 18th, 2021 at 4:43 am
Commented on: 211104

RX

18 Rounds exactly.

10 Rounds EMOM, 1:30 Rest, 4 Rounds EMOM, :30 Rest, 4 Rounds EMOM.

Male/34yo/4y CrossFit/80kg BW

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Morgan Greene
November 14th, 2021 at 9:33 pm
Commented on: 211104

13 rds + 2 MU

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Oliver Donato
November 12th, 2021 at 1:55 pm
Commented on: 211104

Man/26 YO/ BW (167)

15 Rounds + 2 MU (RX)

(edited)
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Jeffrey Howard
November 11th, 2021 at 4:52 pm
Commented on: 211104

M/26/5'8"/155lb

CrossFit AFK


For Nate,


13 rounds - Sc (Strict ring muscle-ups from seated, legs straight out in front.)

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Ralph Keeley
November 10th, 2021 at 4:27 am
Commented on: 211104

M/35/6'/175#


13+5 strict RMU, kipping HSPU, 53 lb. KB


Deo gratias

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Christian Simpson
November 9th, 2021 at 11:16 pm
Commented on: 211104

Sc ⚫ band bar MU/str HSPU to 2" mat/Russian kb 60#...8 + 2/-/-


HSPU slowed me down, could've gone grey band bar MU

(edited)
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Anton Gross
November 8th, 2021 at 8:07 pm
Commented on: 211104

M/ 47/ 140 lbs/ 5’-6”

All sets unbroken. All HSPUs were strict, no kipping. I did kip the ring MUs however.

it was too nice outside yesterday to not exercise outside instead of in a gym.

I do not own a 2 pood KB so used my heaviest 1.5 pood KB.

i haven’t done Nate in quite some time but historically for me the 2 pood KB swings are what gas me the most.

As I knew this I attacked this to move quicker and complete more reps than normal/ typically done in the past.

I completed my 18th round a few seconds after the 20 minutes which is considerably more reps/ rounds than I would typically complete so I was happy with that.

Also I had very little warm up and I was very tight and stiff from no days off in November. I’m working to do a min. Of 300 reps each day and also get normal workouts in as well. If I go heavy I will supplement lighter body weight movements to get the 300 in. Like a few days ago after Nancy, I did 6 rounds of 100 DUs on the odd minute and rest for 2 minutes inbetween.

(edited)
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Alfred Leutl
November 8th, 2021 at 3:20 pm
Commented on: 211104

15 r.d r.x

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Dave DeCoste
November 7th, 2021 at 8:44 pm
Commented on: 211104

15 rounds + 6 reps

scaled to 1.5 pood kettlebell


compare to was: 13 rounds + 1 rep (same scale)

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Damien Leroux
November 6th, 2021 at 9:03 pm
Commented on: 211104

Rx : 15 rd’s + 1 muscle up


https://youtu.be/q09EEy3ReJY

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Hank McKibban
November 6th, 2021 at 3:16 pm
Commented on: 211104

12 rds + 8 (w/bar MUs)


180912: 11 rds + 2 (w/bar MUs, 1.5 pd)

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Matt Dawkins
November 6th, 2021 at 2:09 pm
Commented on: Workout Tips

15 Rounds (~1:20/rd)


2 strict pull-ups

2 strict ring dips

4 handstand push-ups

8 DB swings (American) (50#)

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Jonathan Elmore
November 6th, 2021 at 11:38 am
Commented on: 211104

13 rounds did 4 strict pull-ups and 4 dips, used ab mat, and 1.5 pood

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Nate Gordon
November 5th, 2021 at 11:14 pm
Commented on: 211104

12+11


bar muscle ups

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Az Native
November 5th, 2021 at 4:29 pm
Commented on: 211104

11+2. Used 1.5pd KB, subbed 6/6 pull-up/ring dip for MU. Last was 10+6+6.

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Myles Lance
November 5th, 2021 at 3:37 pm
Commented on: 211104

11 rounds + 3 reps

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Thomas Aug
November 5th, 2021 at 3:16 pm
Commented on: 211104

Scaled to:

4 weight assisted pullups

4 weight assisted Dips

4 elevated pushups (Feet on bench)

8 one-arm KB swings (can only use one arm) 30lb KB (Heaviest one at gym)

11 rounds + 8

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Ruiqin Huang
November 5th, 2021 at 2:02 pm
Commented on: 211104

SC

2 Strict Burpees + 2 Strict Pull-ups

4 HSPU

8 KBS @24kg

10rds+2reps

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Wojciech Maciejewski
November 5th, 2021 at 7:38 am
Commented on: 211104

RX - 11 rounds


37 y.o

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Mike Scott
November 5th, 2021 at 4:04 am
Commented on: 211104

Scaled to 2 weighted pull-ups w/ 35# kb, 4 HSPU to abmat and 8 single-arm alternating 35# kb swings. Got through 3 HSPU in 9th rd. HSPU were really tough today.

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Phill Kiddoo
November 5th, 2021 at 3:44 am
Commented on: 211104

11 rxd

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Steven Thunander
November 5th, 2021 at 3:30 am
Commented on: 211104

Globo scale: If you do not have rings sub 6 pullups and 6 weighted bar dips per round of muscleups. You can also sub 3 bar muscleups if the pullup bar allows for it. For Hspu sub push press with 2 dumbbells adding up to 60% of your bodyweight. For kettlebell swings a comparable dumbbell can be swung. If at Planet Fitness or at a hotel gym with only dumbbells sub burpee cleans for MU, presses for HSPU (if no wall), and dumbbell swings.


Busy gym: Hit the components as skill work (pullups and dips, or muscleups if equipment allows), then do the dumbbell sub.


Bodyweight sub: If you have rings to hang or a pullup bar with clearance and a wall or large tree nearby you can do most of this. Sub for kettlebell swings are either bag or object tosses into the air, deadlifting a rock or object, or 12 "supermans" per round. Another option if at home with a door gym is 6 chest to bar or strict pullups, 12 hand release pushups and 18 supermans.

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James Gentile
November 5th, 2021 at 1:52 am
Commented on: 211104

subs/scaled.


BMU's

strict HSPU to yoga block

1.5 pood (only one I have)


10 rounds + 1 BMU


BMU's all singles. mentally still not there to rip into these since falling from the bar two months ago. had to restart the workout twice actually as I couldn't get any going for a little while. HSPU's unbroken until rounds 8-10. RIP Nate.

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Antonio Alves
November 5th, 2021 at 12:46 am
Commented on: 211104

Modified / scaled:

--

Complete as many rounds as possible in 20 minutes of:

6 inverted rows + 6 bench dips

12 DB presses w/ 2x 9,5 kg DB (push presses after 4 rounds)

18 DB swings with 20 kg DB

SCORE: 8 rounds + 6 rows, 6 dips, 12 presses

--

Completed 9th round and did one more for good measure.

Some solid training, recently, with 3 movements I hadn't done in a while: single-leg deadlifts, V-ups, and swings 👍

20 km biking during the day

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Sam K
November 5th, 2021 at 12:15 am
Commented on: 211104

2 MUs to 6.5' rings (lean back)

4 HSPU (strict until round 6)

8 KBS (70lbs in plates)


16 rounds + 1


M/30s/225lbs

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James Gentile
November 5th, 2021 at 1:50 am

How did you hold that much weight in plates?!?!

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Sam K
November 5th, 2021 at 2:54 pm

Take a 25lb plate and Velcro strap it to a 45lb plate with a handhold in it

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Phil Lora
November 4th, 2021 at 11:12 pm
Commented on: 211104

Masters Men 50-54


8+0


scaled:

2 BMUs

4 kipping HSPU w/abmat

8 KBS (50#)

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Coastie Nick
November 4th, 2021 at 8:46 pm
Commented on: 211104

Subbed/scaled Bar MUs and 1.5 pood KB:

16 rds


180905: (Same sub/scale)

8 rds + 2 MU.

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Coastie Nick
November 4th, 2021 at 8:48 pm

RIP Chief

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Mike Andridge
November 4th, 2021 at 9:35 pm

Wow, Great improvement!

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James Gentile
November 5th, 2021 at 1:53 am

Wow, that is moving, way to go Nick!

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Coastie Nick
November 5th, 2021 at 6:22 pm

Thanks!

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Derek Schierlmann
November 4th, 2021 at 8:09 pm
Commented on: 211104

M/50/5'9"/160

Intermediate option

Jumping muscle ups

Pike hspus

16-17 rounds. Lost count.

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Michael Newton
November 4th, 2021 at 7:34 pm
Commented on: 211104

9 rounds (a lot of dad time/moments in this one)


4 strict pull-ups

4 hand release push-ups

4 strict press with 105#

8 KB Swings with 53# (heaviest I have)

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Joe Conradi
November 4th, 2021 at 7:25 pm
Commented on: 211104

Scaled to rounds of:


4 dips

4 strict pull-ups

4 box piked HSPU

8 70#DB swings


19 + 2 dips

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Steve Day
November 4th, 2021 at 7:24 pm
Commented on: 211104

Scaled to:

Assisted strict muscle up

Strict hspu against wall to folded towel

1.428571428571429 pood American swings


13 rounds

(edited)
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Charlie Pokorny
November 4th, 2021 at 5:22 pm
Commented on: 211104

15 rounds + 6 reps = 216 reps Rx'd

Kipping ring MU + HSPU

PR by 2 rounds + 6 reps (13 rounds in 2018)

with gratitude

m/53/5'11"/192#

(edited)
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Ben Brennan
November 4th, 2021 at 3:51 pm
Commented on: 211104

Doing this with Bar Muscle-Ups would be considered scaled right?

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Christian Palomino
November 4th, 2021 at 1:45 pm
Commented on: 211104

RX'd

15 rondas más 2 MU

Vaya que te mata los hombros,.pero esta super divertido

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Braxton Glass
November 4th, 2021 at 1:24 pm
Commented on: 211104

58yo m 5'5" 150lbs


Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

assisted muscle-ups

assisted handstand push-ups

8 kettlebell swings


♂ 1.5-pood kettlebell


13 circuits




(edited)
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Michael Arko
November 4th, 2021 at 1:17 pm
Commented on: 211104

4 pull-ups

4 ring dips

4 strict HSPU to abmat

8 KB swings, 1.5 pood


12 rounds = 240 reps


Last time a bit different

5 C2B

5 RD

5 HSPU wall-facing

10 KB @ 1 pood

244 reps


So, about even but overall more challenging movements.

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Randy Crooker
November 4th, 2021 at 1:05 pm
Commented on: 211104

Sub/scale:

2 bar muscle ups

4 strict HSPU to ab mat on 35lb plate

8 KB swings 1.5 pood


14 rounds + 2 BMU


m/36/175lbs

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Matthew Moran
November 4th, 2021 at 12:56 pm
Commented on: 211104

12+1, subbed 50-lb db swings for the kbs

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Charles Meyers
November 4th, 2021 at 12:23 pm
Commented on: 211104


Complete as many rounds as possible in 20 minutes of:

assisted muscle-ups

assisted handstand push-ups

8 kettlebell swings

50 lbs kettlebell

8+4

(edited)
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Mike Andridge
November 4th, 2021 at 10:41 am
Commented on: 211104

RIP Nate

Background: In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Scaled to

2 strict mu seated on thin band

4 strict hspu

8 - 2 pood American KBS

8 rnds plus 1 mu

m/51/175

compare to Sept. 2018

9 rnds plus 3 mu w/ same scale

July 2018

9 rnds w/same scale

(edited)
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Troy Bruun
November 4th, 2021 at 10:03 am
Commented on: 211104

14rds+2


2 Ring MU (sitting from floor straight legged)

4 HSPU (to abmat)

8 KBS (1.5 pood/54lbs)

(edited)
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QiHui Xing
November 4th, 2021 at 3:39 am
Commented on: 211104

RX:15 rounds.(unbroken)

strict HSPU.

https://youtu.be/FhsZbKlU1CM

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Chris Sinagoga
November 4th, 2021 at 1:55 am
Commented on: 211104

Champions Club Scaling Notes


RANT

With some of these benchmark workouts it's important to know when they were released. I think this one was 2008 if I remember correctly (maybe '09), and the movements listed are viewed through a different lens now than they were in '08. Kipping hspu were not really a thing, muscle-ups were with a false grip and more dependent on strength than now, and a 2-pood kb swing... still weighed the same but was relatively heavier (and probably something most people did not have access to).


WORKOUT THEMES

A workout with significance beyond the workout (honoring someone, in this case). Heavy weight and medium duration. Gymnastics strength and jumping strength but in small enough doses where stamina does not really kick in until late.


MAIN DECISION

Strategize for the best score, or use it as another training/practice piece?


TECHNIQUE SCALE

10 rounds as listed, turn off the timer


CONSISTENCY SCALE

As listed, strict muscle-ups (or scaled version) and strict hspu (or scaled version).


INTENSITY SCALE

As listed, go out sprinting and live with it when you die out.


INJURY SCALE

Upper-body - AMRAP in 20 minutes of: 2 pistols, 4 slow sit-ups, 8 box jumps

Lower-body - Consistency scale, sub 8 slow hip extensions for kb swing


MY STUFF

11 rounds + 2 + 2. Consistency scale


GENERAL FEAR LEVEL: 8

(edited)
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