Muscle-ups a’plenty

February 5, 2009 · Filed Under crossfit metro blog, work out of the day · Comment

Ok, now I’m flat out addicted – gotta get to the rings.

Today I managed 20 bar muscle-ups. I amazed at how quickly and easily they are coming to me – after a month of trying them religiously.

What helped? scaling.

Learning bar muscle-ups

I don’t know if it’s the same with rings, but for bar muscle-ups, it really helped me to, first, get my kipping pull-up up to chest level on the bar.

Concurrently, I would practice jumping into the muscle-up, off of a box, to get that momentum start. All the while continuing to work on hip drive strength and core.

Then, it just happened.

Bam! …I kipped, drove hard out of the bottom, caught myself in bottom of the dip, and drove up using my shoulders and arms.

Building on the bar muscle-up

So now, the goal becomes tow-fold:

how fast can I do, say, 30?
how much more strict can I get with the technique

Naturally, being able to roll-up into a muscle-up from a dead hang would require even more strength and technique …plus, I gotta get to the rings and make I can nail them there too.

This is a great step though – the little win I needed to stay jazzed and focused on the upcoming CrossFit games event in Jacksonville.

Tags: crossfit games, muscle-ups

Some Nasty, Nasty Girls

August 29, 2008 · Filed Under work out of the day · Comment

Like nasty girls? …not for long.

WOD - Nasty Girls

Three rounds of:

50 squats
7 muscle-ups or equivalent
10 hang power cleans with 135 lbs

Christian says, “Since I still struggle with muscle ups, I had to substitute jumping muscle ups and dip/pull-up combinations - the workout completely wrecked me. I wanted to stop after the first round. One positive, my power cleans actually improved throughout the workout.”

My Nasty Girls scaled:

50 squats (as RX’d)
7 muscle-ups
- round 1 - 28 ring dips, 28 pull-ups
- round 2 - 7 jumping muscle-ups + 1 dip each rep
- round 3 - 7 jumping muscle-ups + 1 dip each rep
10 hang power cleans with 135 lbs (as RX’d)

Time 25:01