8:07 
bar muscle-ups

M/ 37/ 5’8”/ 180

BMU
1 rep every 45 sec x 30 = 22:30
*battling right elbow tendinitis- next attempt try every 30 sec

-then- 

hsw practice
25’ every 1:30 x 4

M/26/5'8"/155lb
CrossFit AFK

8:40 - Rx (bar msucle-ups, because I am worse at them. Really need to practice swinging from the top and connecting reps) 

9:18 compared to 14:44 bar mu

03:09 bmu

Beginner Options:

60 Pull-Ups
60 Dips

12:53

Modified: 
--
For time:
120 horizontal rows, 120 chair dips, feet elevated

> 230109: 18'39''
> 201202: 27'40''
--
Peace.

M/43/140lb

7:29 RX (kipping ring MUs)

12/2/20: Sc to heavy band bar MU...14:38
Today: same...17:12

Nice job Dan! Keep up the fight! 

Also did the bench, clean & OHSQ workout first. 
155 bench for 3 singles
155 power clean for 5 singles
& 125# OHSQ. Went light since I haven’t done OHSQ heavy in forever 

Time of 3:24 BMU no rings
*20UB wanted a BMU *PR wasn’t worth it! 😅😂 the last 10 hurt & took forever. 

19:02, did 90/90 pull-up/ring dip sub. Not trying to go real fast today, just wanted good solid muscle endurance. Last was 17:42 same sub. 

First time here! 

30 strict ring muscle up 
3:27 
Tried to do 1 every 5 second, failed at 16

Hf guys !

120 barbell rows 
120 18” box tricep dips 

20:00.81

M/36/6'/180#

30 strict ring muscle-ups for time

13:42

Deo gratias

Late night workout. Attempted and failed. 30 BMU attempts, only one success. 13:30. Just lost this skill the last year or so. 

figured the time practicing was more valuable than the strength challenge of pull-ups and dips. Did 100 push-ups and some sit-ups after. Turned into a major box checking. 

Did yesterday’s HSC/burpee/TTB WOD. Results there. 

120 ring rows/box dips
15:52
negative split (front/back half)

30 Bar Muscle Ups 
Outside 40F, gloves and grips
Feeling pretty sick🤒
Didn't count the many failed attempts 

8:59

For time
120 inverted ring rows (parallel to floor)
120 push-ups (using perfect push-up bars)
11:56
201202: Way different as I was on post travel quarantine - seated banded rows and dips between chairs

Wanted to try loading my elbow today, but MUs, pull-ups, dips seemed like a bit much.

8:51
Beginner
Green band for assisted pull ups and dips

Beginner Option:
For time:
60 assisted pull-ups
60 dips

7:47

Bar MUs w/ kip:  3:43

201202:  Bar MUs w/ kip:  5:00

6:53
from seated

Strict bar MU 4.37

Is it possible to announce a new book with more lead time before the webinar? Ten days isn't much time to read a book. 

Or am I just missing earlier announcements?

120/120

15:33

Compare: 19:10.

First 9 minutes, tabata style 7 pullups, 7 pushups. Decided I wasn't getting "a good dose" as Chris says, and finished rest of the pushups in a couple sets, then sets of 5 pullups until finished.

No high rings hung yet

120 pull ups 
120 dips  {singles last few rounds) 

12 rounds of 10
19:09

m/42/195/5'7"

scaled to assisted Muscle ups - 5:49

120 kipping pull-ups
120 assisted* dips
partitioned as needed
16:38
*first several rounds, strict from 1/4 squat; later rounds jump from 1/4 squat

21 segments of pull-ups
19 segments of assisted dips

NO ATTEMPT FOR SAKE OF SAVING MY SHOULDER FOR THE OPEN.
GREAT JOB DAN AS USUAL.

@home version 

WARM-UP 
Obliques opener 
10 DB complex 10k
10/10 SL RDL 

4 rounds :
2' stationary run 
5 paused bent over rows 15k
5 Mckenzie push-ups 
10 hang DB snatchs 

3 rounds :
20 banded pull aparts 
8 SA devil press 15k 

2 rounds :
3 bent over rows 22.5k
6 SA devil press 

STRENGTH 
3 supersets :
5-5-5 DB high pulls (22.5k)
(5 with 5" eccentric, 5 half movement => no lockout, 5 full reps) 
5-8 3" pause bent over rows 

PREP 
4 SA devil press 

WOD 
45 SA devil press for time 22.5k
3'15

CORE
3 supersets 
10 lying leg raises 
10 feet elevated glutes bridges 
1' rest 

COOL-DOWN 
4' run (forward & backward) 

Jumping MU 5:44

30 ring MU, leg assist for the pull, unassisted dip
30 strict pullups

Didn't time it, sets of 5 MU/PU with rest between

Beginner Option:
For time: 10:30
60 assisted pull-ups
60 assisted dips

10:00 scaled. 30 toe muscle ups for time. My arms were shaking from pushing down through those transitions

10:40 Rx

Lat pull-downs on a gym machine @ 50 lbs
Seated with legs raised bench dips

10 rounds of 12 reps of each

Roughly 20 minutes.

M/47/245
120 inverted rows
120 assisted dips
12:03
rotating sets of 10

Scaled/Subbed
4 rnds
30 ring rows
30 parallette dips (feet straight out on 45/25/10# plates)
13:31
m/52/175
compare to
120 pull ups
120 parallette dips
18:42

20MU: 15:30
30 PU + 30 ring dips (sets of 5): 21:15

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Benchmark test of gymnastics strength. Scaling an obstacle, pulling, pushing, loss of connection, transition.

					SHORT		MEDIUM		LONG

LIGHT			x <-- now, especially with kipping

MEDIUM

HEAVY								x <-- when it originally was released

POWER SCALE
AMRAP in 10 minutes of:
10 pull-ups
10 burpees
*practice ring dips and muscle-up transition in warmup

STRENGTH SCALE
120 dips and 120 pull-ups like it's listed, split up however you want

COORDINATION SCALE
Spend 20 minutes practicing muscle-up progressions (Carl Paoli has great kipping stuff)

MY STUFF
Went to a park and did 30 jumping bar muscle-ups

GENERAL FEAR LEVEL: 5