Our friend Carl Paoli will be coming to FCF on Saturday 11/9 to run his MUSCLE-UP MASTER CLASS! From Freestyle Connection:

The Freestyle Muscle Up Master Class is an intensive 2 hour course dedicated to examining the muscle up. This course breaks down the different types of muscle ups with the goals of:

  1. Identifying the 4 different styles of muscle ups and the parts within them.
  2. Sharing strategies to conceptually and physically develop each part of each style of muscle up.

Participants will gain transferable insight on the muscle up that can be applied to you and/or your athlete’s practice. The course format consists of practical theory work and discussion, as well as low intensity full group and small group progression and skill work. Participants will learn how to:

  • Choose what style of muscle up is right for you to start exploring with.
  • Identify the core parts of each muscle up style.
  • Execute skills and drills that yield the highest returns in performance.
  • Breakdown, redevelop, and apply the information to your practice.
LEARNING OBJECTIVES

After the course participants will have the tools to be able to:

  • Recognize, scale, and progress movement patterns to maximize motor control.
  • Know how to prioritize strength of a movement versus skill.
  • Identify how pushing and pulling mechanics develops complete and transferable movement patterns.
  • Apply these concepts to the muscle up.
PREREQUISITES 

This course is appropriate for movers, athletes, coaches, trainers, gym owners, and fitness enthusiasts of all abilities. All skill levels are welcome and encouraged to participate.

TIMELINE – 2 HRS

00:00-00:10  Intro
00:10-00:30  Master positions
00:30-00:45  Hanging and pulling mechanics
00:45-01:00  Kipping versus swinging
01:00-01:15  Transition work
01:15-01:30  Strict versus kipping muscle up
01:30-01:45  Spotting
01:45-01:55  Accessory work
01:55-02:00  Closing remarks

Ready to get your first muscle-up or improve your current one? Register here.

CrossFit WOD for Tuesday 10/8

#tttTD21
AMRAP in 11:00
8 dumbbell step-up
1+1 strict HSPU + kipping HSPU
8 dumbbell step-up
2+2 strict HSPU + kipping HSPU
8 dumbbell step-up
3+3 strict HSPU + kipping HSPU
8 dumbbell step-up
4+4 strict HSPU + kipping HSPU
etc.

2×50/35/20lbs dumbbells to a 24/20/16″ box. Post score to whiteboard.

READ: Stop Having Dumb Debates About CrossFit – Russ Greene
WATCH: Simone Biles Nails Two Signature Moves at Gymnastics World Championships – NBC Sports
ALSO WATCH: Prep for the Open with MATH (Not As Boring As It Sounds) – Armen Hammer

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