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One of the most-wanted skills in a CrossFit gym is the muscle-up. In the realm of CrossFit a muscle-up is where you hang off of a bar or a pair of rings with completely extended arms before pulling yourself up and over to a support position with arms fully locked out.

On paper it’s simple: pullup + dip = muscle-up. For anyone who’s attempted the skill knows there’s a lot more to it. The body control required and the positions you need to be in take tons of practice. The timing of when to transition between positions also needs to be respected, otherwise you get “close” (but “close” is still a no-rep!)

In classes we do our best with the time allotted to gloss over the positions and the skills. If you are paying attention and varying your practice (strength vs skill vs timing) in classes you should be increasingly closer to the end goal. The last variable is desire: how bad do you want it? This dictates your practice and hopefully the quality of that practice.

It takes tremendous strength and power to accomplish this and we love celebrating the first rep.

Robyn has been working hard on developing a solid foundation of strict pullups and strict dips, both with their fullest range of motion. She’s also been working on being more powerful with her kip (for torso elevation) and her timing of shooting the knuckles, elbows, and chest over the bar.

Congrats Robyn!

CrossFit WOD for Wednesday 10/16

5 rounds for time:
200m kb/db farmer’s carry, 2×24/16/8kg or 2×50/35/20lbs
10m kb/db lunge, 2×24/16/8kg or 2×50/35/20lbs
10 kb/db burpees

Post time to whiteboard!

READ: Howard Cohen American Masters Weightlifting Championship 2019 – Hosted by Fortis Sports USA
REGISTER: Carl Paoli’s Last-Ever Muscle-Up Master Class presented by Foundation CrossFit – Freestyle Connection
WATCH: Travis Mayer does 20.1 for the 3.5th time! – Training Think Tank

Ross C going up

ARTICLES

+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies

CrossFit WOD for Wednesday 3/14

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!

Olympic Weightlifting WOD

hang snatch + snatch + OHS
establish a 1RM push press

Powerlifting WOD

back squats
bench press
deadlifts

Kettlebell WOD

10×3 windmills

Run the Line!

YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats

Brian C

ARTICLES

+ Proper Foundations: A 5-Step Progression to the Bar Muscle-Up – Breaking Muscle

CrossFit WOD for Thursday 2/8

30 muscle-ups for time

OR

max muscle-ups in 7 minutes, then AMRAP in 8 minutes:
5 strict pull-ups
5 ring dips

OR

AMRAP in 15 minutes:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post time/score to whiteboard!

HIIT WOD

Tempo / Time Trial

Animal locomotion

E5MOM x 3
Row 40 cal
15 tuck ups
25 air squats

-then-

E4MOM x 3
AB 35 cals

Tony completing a bar muscle-up during last year’s CrossFit Games Open

ARTICLES

+ In Just Two Hours, Amazon Erased $30 Billion in Market Value for Healthcare’s Biggest Companies – Quartz

CrossFit WOD for Tuesday 2/6

5 rounds: every 4 minutes complete a 400m run and 7 bar muscle-ups

or

AMRAP in 20 minutes:
400m run
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post attendance to whiteboard!

Strength Ladder: 6(1,2,1) strength pull/push

CompEx WOD

MFT #1384

Gymnastics Strength WOD

handstands, forearm stands, headstands, levers


Markham M

Remember we have FCF MOVIE NIGHT tonight after the last Olympic Weightlifting Class!

ARTICLES
+ AMA: The Founder of Evolve Move Play, and Co-Founder of Parkour Visions – r/bodyweightfitness
If Cancer Needs Carbs (Glucose) to Grow, Why Don’t Doctors Change People’s Diets When the Cancer is First Diagnosed? – Quora

CrossFit WOD for Friday 4/7

“JASON”

for time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

NOTES: There are a lot of different ways to scale and modify this workout, but like all HERO workouts, our goal is consistent, hard work throughout the entire workout. If the skill is too difficult use the “3 Strikes and You’re Out” movement rule: if you fail three reps in a row it’s time to scale the movement down so you can keep your workout working.

Post time to whiteboard.

Olympic Weightlifting WOD

if 1x/week: no feet snatch + snatch, muscle clean + no feet clean, overhead squats

if 3x/week: no feet snatch + snatch, muscle clean + no feet clean, slow jerk dip + jerk pop off + push press

weighted plank, chinese lat raise, plyo box jump, ramp sprints