Warm-up:
back squat
hip bridges
foam rolling

4-4-4-4-2 front squat (115,155,175,190,200)
5x3 clean pull (185,205,215,2x225)

~8 strict muscle-ups, ~4 full-ROM HSPUs (on DBs) and some pistols

Squatted until hip felt iffy, which felt OK during the clean pulls. Hope to be squatting at full strength in a couple more weeks?

Meant to do Guillaume's plank/pushup couplet at the end, but ended up jawing too much with Crossfit Harlem.

Back from the dead

Warm-up:
foam rolling
front squat
good mornings

5-5-6-6-6 front squat (95,135,165,2x185)
5-5-5-5-4 floor press (95,155,3x160)

bar muscle-up practice (2 successes + 4 failures)

Finally back in the gym after being destroyed by food poisoning the last four days. Not as terrible as I expected considering I've not eaten a full meal until today. I've clearly lost some weight, but I think it's mostly water.

Nostalgia:

Warm-up:
overhead squat
back squat

3-3-3-3-3-2 snatch balance (95,105,115,125,135,145)
5-5-5-5-3 clean pull (135,175,3x205)

7 bar muscle-ups (+1 failure)

Light technique day. Probably should have gone heavier on the balances. Weight is light enough that I am catching bar fairly high and riding down. I assume I should be doing these at weights heavier than I can snatch. Pulls starting to irritate right hip at full extension; cut the last set short.

Warm-up:
good mornings
overhead squat

6x3 overhead squat (95,115,135,150,160,170)
5x5 halting snatch deadlift (135,155,165,2x170)

4 bar muscle-ups

Out of it this week. No energy for much. Multiple attempts at consecutive bar muscle-ups all got stuffed. An attempt at a static bar muscle-up made me laugh out loud.

Warm-up:
good mornings
overhead squat

6x3 overhead squat (95,115,135,145,155,165)
2-2-2-2-3-3 split jerk (95,115,135,145,2x115)

Finally think I got bar muscle-ups. I got about five or so with a few misses at the end. Felt a bit different than doing them on the rings, if possible, even more stressful on the elbows.

I'd like to some strict bar muscle-ups someday:

Warm-up:
tall snatch
muscle-ups/swings/hspus

"Nate"
AMRAP in 20 minutes of:
2 muscle-ups
4 handstand pushups
8 2-pood KB swings (~32 kg; subbed 70# DB)

BL: 10 rounds (compare to others here)

Just one measly round better than last time! Handstand pushups killed me once again.

Small improvements

Warm-up:
jumprope singles
back squat (to 3x225#)

5-5-5-5-4 back squat (low-bar, belt; 245,250,255,260,260)

~10 deadhang muscle-ups (sets of 2-3)
4x10 ring pushups

Squats felt strong; video showed that I am about 3 inches deeper than I need to be for this style of squat.

Last set of sorta strict muscle-ups:

Hope for it to one day look like this:

Strict muscle-ups

Warm-up:
1 & 1/4 back squat
back squat (to 3x185#)
hang power snatch (to 115#)

1x1 hang snatch (125)
9x1 snatch (135 [f],135,135 [f],4x135,145,145 [f])
4x1 clean (145,165,2x185)

4-4-4-1-1-1-1 muscle-up (last 4 singles strict)

O-lifts a bit sloppy, I kept turning over the snatch just forward of the slot. Muscle-ups felt really strong today, so I tried one without kipping. No problem. That was a nice surprise.

The Mooch

Warm-up:
DROM
back squat

Crossfit Football WOD 061309
"The Mooch", AMRAP in 15 minutes of:
3 back squats 225#
6 pullups
9 pushups

BL: 10 rounds + 1 back squat

3x(1+4) muscle-up + ring dips

Brutal. Still sweating 45 minutes later. Very interesting triplet cause the pullups and pushups drove so much blood to my shoulder girdle that getting the barbell racked properly was actually a bit painful. Pullups done on rings to avoid losing the rack, which meant kipping was extremely limited.

Warm-up:
muscle-ups/swings/hspus

"Nate"
AMRAP in 20 minutes of:
2 muscle-ups
4 handstand pushups
8 2-pood KB swings (~32 kg; subbed 70# DB for 8 rnds, 75# for 1)

BL: 9 rounds (compare to others here)

Legs still a bit too sore for any lifting, so I went for a metcon I've been eyeing for awhile now. Muscle-ups were fine, ended up only missing one in the last round. HSPUs were by far the weak link. I think they were singles by round six. Swings unbroken except for the last round, where I grabbed a 75# DB cause some douchebag made off with the 70#er I was using. Most reps legit, although I should note that setting the rings up in the power rack means I can't fully unlock my elbows at the bottom, and lockout at the top is a bit short as well.

Eva T crushing it:

Warm-up:
hip mobility

7 rounds of:
2 muscle-ups
4 handstand pushups

3x12 glute-ham situps

Just some skill work today. Untimed, but everything still felt pretty hard. I will definitely do a half-Nate once I get the half-marathon out of the way.

Warm-up:
overhead squat
hang power snatch
hang snatch (to 135#)

AMRAP in 10 minutes of:
muscle-up
ground-to-shoulder (Male: 185#, Female: 105#; I subbed 165#)

Partition as needed, and you decide on the ground-to-shoulder movement (power clean, squat clean, deadlift-and-curl, etc.). This was Workout B from the Norcal Qualifiers (see a demo here), where a minimum of 10 reps of each exercise had to be completed.

BL: 35 reps (15 cleans + 20 muscle-ups, done in sets of 3 & 5, respectively)

A brutal workout. I would have really loved bumpers, cause controlling those eccentrics really took a lot out of me. Still loved it though; will definitely revisit this one.

Histogram of the scores for the men who completed the workout as Rx'd at the Norcal qualifiers (apparently the winner did 10 MUs in a minute and a half then did 76 power cleans in the remaining time!!!):

Warm-up:
overhead squat

5-5-5-3-3 overhead squat (95,115,135,155,165)
8x2 box squat (low-bar, 1" below parallel; 165,185,205,5x225)
20 muscle-ups (broken sets of 2-5)

2008 Crossfit Games WOD (1020 Heat, then as a WOD 121508)
Five rounds for time of:
275 pound deadlift, 5 reps
10 burpees

8:55 (0:44,1:11,1:53,2:35,2:32) - curious how that stacks up?

Muscle-ups a bit sloppy, maybe due to climbing yesterday. Rings were a freakin hit at the gym today. Everybody and their mother came over to try a muscle-up; it was pretty funny to see the look of shock on these huge dudes' faces when none of them could get one.

Today witnessed the return of the metcons as I transition to a hybrid program for a cycle. Deadlifts + burpees = awesome. Oddly enough, the burpees were the worst part. Twas nice to feel the lungs burning again. Not a great time, but that shouldn't be too surprising since I haven't done any metcon whatsoever for a *long* time.

Warm-up:
plate swings
ring pullups

35 muscle ups (mostly sets of 3 & 4, couple of 5s)
4x3 back squat (high-bar; 225)
5x3 good mornings (135)

Racks packed today with Crossfitters training for the Northeast qualifiers. Did what I could, no space for Oly lifting. Muscle ups were easy; mostly broken into sets cause skin was coming off my wrists. Taping next time should get me to sets of 10. Tried a few muscle-ups on a bar. No dice; those are surprisingly much harder.

Got muscle-up?

Warm-up:
box squat (1" above parallel, to 2x205#)

5x2 box squat (1" below parallel; 225#)
15x1 muscle-up (rings)

Some speed/skill work so I won't have debilitating DOMS tomorrow. Box squats felt really good; probably a tad heavy for real DE work, but I felt that posterior chain firing! Today's CF WOD is 30 muscle-ups for time, which inspired me to drag the rings along to work on doing just one muscle-up. I was really surprised when my first muscle-up ever went up real easy. Did 14 more with about 45 seconds rest between each rep (singles). I'll try and string some together next time, although this seems like a recipe for elbow tendinosis.

Although it felt great to be able to execute muscle-ups, I'm a bit skeptical about their usefulness (ie. their transfer to other things I care about). It felt like the difference between being unable to do one and the ability to do one is more about timing and skill than strength. I'll throw these in more frequently, and time will tell whether these are more than a cool trick.