This workout looks fun! I can't wait

hmmm tomorrow might be the return of the muscle up..

Go Team GPZ!!

So. How would I go about doing this workout at half-volume?

A.) worked up to muscle up w/20# vest 1-1-1
B.) wod - 8:03rx

7:00 2k row

worked up to a 25# muscle up

10:00RX never fully recovered from the 2k row, runs and burpee's were slow, muscle ups were easy

stayed around and did the workout again, but a little different.

21 burpee
15 bar muscle up
21 burpee

6:05 again, fairly slow

Mid-day, worked up to 1RM
Press: 137# (same as a month ago)
Back squat: 205 (haven't done these in a while)
Planning on starting 5/3/1 tomorrow.
5,10,15,20,25,20,15,10,5 : D-U and sit-ups (un-timed)

This evening.
A: Still can't do a muscle up.

B2: 20:46 Rx I felt extra-weak on the dips. Slow on the rest, except the pull-ups.

Trail run: out and back, Huckleberry gate to Pinehurst Rd. 29:28

damn AJ, you did the workout twice?

as for me:

A: 2k row, 6:40

B: wod, 13:30 (without the last 400m run, pulled a calf muscle) - couldnt string together 2 muscle-ups, def a weak spot.

C: bench
3x150
3x170
10x190

Close to muscle ups, need to watch a lot of videos and learn how to do them non-bad.

Wod: 17:07, dips were very hard.

A) 10#
b) 12:33 rx- muscle ups were out of whack. Strung first 4 together and then it was a disaster.

1) Back Squat: 190x3, 215x3, 242x8

2) BW muscle up

3) run, burpee, 21-15-9 ring dips & C2B pull ups, burpee, run - 18:23

my ring dips and pull ups are both pretty atrocious at the moment and could use some attention; I think muscle ups will get easier again as well if I clean these up.

A. C2B and band assisted muscle-up attempts.
B. 16 something scaled (push-ups instead of dips)
Then a surprise 21 KB swings all in the name of Team GPZ.

andre, clearly your not aware that I'm commander and chief of the bad decision club. Really sore and tired now, not to mention that my shoulder is once again feeling tight and sore.

Thanks Brandon and Alex for running the last 400m and counting my KB reps for me. The pacing really helped and reminding me of form instead of the usual screaming was a lot more useful, I found. Must remember to do the same for others.

Got my first muscle-up tonight! Thanks to Max and all for the encouragement.

Did the metcon in 16 something (a little ahead of Jenn). My hands are still torn up from Saturday, so I scaled to 21 jumping muscle-ups in the metcon rather than subject them to more pull-ups.

A: did about 4 muscle ups in about 20 minutes.
B: 45:00'ish; it took me more than 20 minutes to do 6 muscle ups so I stopped those and replaced the last 6 with 15-9 of pull ups and ring dips.

a: 5#
b: 13:21 or so Rx. muscleups weren't feeling right today but I think i figured it out (again) about 9 reps in.

Still at half-volume, but struggling a little with it - I definitely need the rest, but muscle-ups are just so fun!

A: 5lb muscle-up, then about 5 more unweighted.
B1: 6:30-something at half-volume.

A: BW, do not feel comfortable putting on any weight yet

B: 20:11 Rx - MU's took 17 min doing one at a time. Need to learn how to string them together. However, paleo FTMFW

A: About 5 bodyweight muscle-ups.
B1: 29:39
Got 10 of 12 muscle-ups then subbed 20 C2Bs. Ripped some skin from my hands.

AJ - in all seriousness, you hurt your shoulder doing muscle-ups 2 weeks ago and you are doing weighted muscle ups for the first time and two wod's after with muscle ups, one of which is the bar where you have to chicken wing???? Dude, I like having you around and that is the sort of thing that is going to cause serious damage or for you to possibly need surgery. Use your head, just because you can do it doesn't mean you should... a week ago you needed medication to get through a workout.

AJ - I have to agree with the above. Give it a break: in this case more will definitely be less and visa versa.

You are both right of course. Even though I'm still seeking a metabolic workout there is no need to involve something like muscle ups so soon, regardless of how good I feel at the time. I've been trying to display more intelligence in the amount and methods of my workouts, but clearly I have a ways to go. Admission is the first step, my name is aj and I have a problem

For 9-1 WOD:

1. Okay...didn't realize we are now at GWPC on Wednesdays so showed up to BIW ready to go and NO CFEB :( However, Scott was at BIW too so mini CFEB took place :)
A. squat 3x5 @ 165#
B. First, it is difficult to find a place to adequately do thrusters AND DUs at BIW. Second, I managed to pull a muscle in my back doing HSPU a couple weeks ago and since then any overhead press movement has been painful :( Soooo...ended up with this horrible concoction of DUs, SUs, and 45# thrusters (my attempt at letting muscles heal). Result: back still in pain, lash marks all over arms, sweaty, frustrated.
C. Ring dips...at least those didn't hurt.