Scaling options for today's workout (along with a warning about GHD sit-ups) from the CrossFit BrandX forums:

Usual warnings regarding GHD sit ups. If you don’t do them regularly and in fairly large numbers, DO NOT do them in the WOD. GHD sit ups have an heavy eccentric action. Movements that have heavy eccentric action such as jumping pull ups, KB swings and GHD sit ups have been linked to rhabdomyolysis.

Big Dawgs:
As Rx’d

Muscle ups are most often done on rings but bar muscle ups can be used. If you cannot do muscle ups, today you are not a Big Dawg.

The Porch:
Three rounds for time of:
15 Muscle-ups
100 Squats
25 GHD situps

Pack:
Three rounds for time of:
10 Muscle-ups (or 20 of the progression of your choice)
50 Squats
25 Situps

Puppies:
Three rounds for time of:
10 Muscle-up progressions of your choice
35 Squats
15 Situps

Buttercups:
Three rounds for time of:
5 Muscle-up progressions of your choice
20 Squats
10 Situps

If you do not have rings the usual sub is 3/1 pull ups and dips/muscle up.

Some Muscle up progressions:
http://media.crossfit.com/kids/MuscleUps.wmv

I cant wait !!

My suggestions for scaling:

40% Reps = 10 MU's, 40 Squats, 14 GHD Situps for 3 Rounds
60% Reps = 15 MU's, 60 Squats, 21 GHD Situps for 3 Rounds
80% Reps = 15 MU's, 60 Squats, 21 GHD Situps for 4 Rounds
80% Reps = 20 MU's, 80 Squats, 28 GHD Situps for 3 Rounds

Full Sub for MU = 4 pull-ups + 4 Ring Dips
Reduced Sub for MU = 3 pull-ups + 3 Ring Dips
Alternate Sub for MU = Partial MU, either from knees or jumping

I'm scaling this, because there is going to be another WOD tomorrow, and I want to be able to do it.

This place opened today:
http://www.hillcountrycrossfit.com/

25:07 (MU progression from knees)

Got a couple kipping pull-ups in this morning - still working on the deadhang pull-ups.

MU Progression from Knees
100 Squats
35 Sit-Ups Ab Mat

31:09

Three Rounds
MU Progression from knees
100 Squats
35 Sit Ups Ab Mat
31:09

Personally I think this workout is stupid. I can do 30 muscle ups in about 9 minutes(nothing special) so I figured this would take me about 40 minutes to an hour...not ideal

Scaled the muscle ups to 10..maybe would have done 15 if my shoulder was better

My time was 19:38

Didn't feel the need to scale the rest

Just an FYI if you are planing on doing this and want to know if anyone scaled the muscle ups.

Chad did the same scale and finished in like 25

Good luck if you are doing the 75 MU's!

http://althouse.blogspot.com/2010/03/how-many-beers-day-would-obama-need-to.html

Scanned a little bit of that link, Hari.

Main takeaway -- The poster under the alias 'Hoosier Daddy' knows how to drink. I like his style.

Hoosier Daddy said...
I only have one beer per day which I enjoy from my 72oz custom beer mug.

Hey everyone-
great Mobility Cert with Kelly Starrett this past weekend, tons of useful info for our training. I'm really looking forward to implementing a LOT of his drills and revising my deadlift and back squat technique (again!).
I also wanted to mention that weekend in Boston Z-Health is having their "Essentials of Elite Performance" seminar (http://www.zhealth.net/essentials-of-elite-performance), all of the tools from R, I, & S-phase tailored for you over the course of 3 days. As someone who's been doing Z as an adjunct to my CrossFit training, it's been absolute awesome for my mobility and recovery as well. The early-bird registration has passed but if you call them directly and tell them "Court sent you" you will still qualify for it, $150 off, and they guarantee satisfaction 100%.
If you have any questions about the training, don't hesitate to ask me about it.

Thanks,
Court

10 sets:
10 CTB chin ups
10 ring dips
(rest 30 sec)

rest 10 min

AMRAP Double Unders - 3 attempts, rest as needed b/t attempts

24:58 rx'd, total time with rest
72!!!-6-62

27:33 I think.

Scaled muscle-ups to 10. Also, I did some of the squats while I was resting between muscle-ups to keep up the intensity.

HAPPY BEER DAY EVERYONE!

http://en.wikipedia.org/wiki/Beer_Day_%28Iceland%29

RIP Warren A. Frank, may your sacrifice never be forgotten.

Had to do this one in the garage, so no GHD. Subbed 2:1 Butterfly Situps (70/round)

52:44

30:10

20-50-35 / did the muscle ups from the ground and did abmat situps

43:13...mu's per round:

round 1 : 25
round 2: 14
round 3: 6

pretty much lost it around #40

Opt wod from a few days ago
20 min, on the minute do 2 c&j and 6 swings
used 83# and 1.5 pood

weight was easy, swings were exhausting

14:57 Scaled to 40 percent (10,40,14) per round

24:00

scaled porch subbing 15 each ring rows and ring push-ups for muscle-ups as per shoulder.

thanks for your patience and all your help, Court. I really do appreciate it.

Sara - 72 double unders is awesome!

CFFB:
Box squats - 10x2 @ 225 30 sec rest
Press - 5x5 @ 135 - should have gone heavier on these

6:09 on the DWOD I think - need to double check tomorrow. Sledge swings & 200s instead of ball slams & gassers.

Took a look at somw CF Invictus WODs Craig & Zach were doing out in Brooklyn last week. Tried one out today:

Three sets of:
Front Squat x 4-6 reps
Rest 90 seconds
Knees to Elbows x 8-12 reps
Rest 2 minutes;
and then,
Three rounds for time of:
Hang Power Cleans (155/105 lbs.) x 6 reps
Box Jumps (24″/18″) x 12 reps
400 Meter Run

Front Squats: 3 x 5 - 165, 175, 185
K2Es 3 x 12

Triplet:
HPC (subbed 115#)
Box Jumps 24"
subbed 500m row for 400m run

11:01

27:42

yeah

Ari did you do it RX'd?

25 progressions, 75 squats, 35ghd.

I don't remember my time... I think I lost consciousness for a few seconds. haha

yes, RX'd it

Ari...I hate you.

20:47
Subbed 15 jumping muscle-ups, 50 squats (my left knee was telling me weird things during the warm-up so I opted not to be too crazy with it), and 25 GHD sit-ups.

Jake, be easy... he's a youngster. You know they're stronger and faster than us geezers.