Showing posts with label Muscle up. Show all posts
Showing posts with label Muscle up. Show all posts
Monday, March 3, 2008
Wednesday, January 30, 2008
New members to the Muscle-up Club
Chriss poured a lot of heart, energy, and quality coaching into todays Muscle-up instruction...
Thanks a ton Chriss!
We are now a more skilled team thanks to you brother!
We all walked with a better understanding of how to Muscle-up; a few even walked away with some personal records...
Chris - First Muscle-up!
Melanie - First Muscle-up!
Elizabeth - First Muscle-up!
Mike - 5 Consecutive Muscle-ups!
Danny - 5 Consecutive extended MU's!
Joel - 11 Consecutive MU's!
A few really close attempts and some greater understanding by all who participated!
My thoughts are to have a follow up Skill day in a couple of weeks where we work both the Handstand and Muscle-up!
Video of Chris, Elizabeth, and Joel!
Wednesday, January 23, 2008
CrossFit: "Karen", 2K row, Muscle-ups...
We concluded 2-days of Benchmarks and some Fun!We hit 2 circuits each day, the first was either a benchmark 2,000 meter row or "Karen"
The second was members choice; there was a smorgasboard of Workouts posted. Some were simple but brutal, others took more skill and strength. It was fun to offer so much variety and to see what you picked.
Leslie smoked through "Karen" at 6:38!
Pat speed through a 2K row in only 7:14!
Our Muscle-up club even put up a benchmark workout
30 Muscle-ups for Time!
Chriss 5:26
Joel 10:52
Danny 12:14
Tuesday, January 15, 2008
Fran and Muscle-ups: Including a new class record!
We hit our benchmark workout "Fran" today!
I also prepared a special workout for our Muscle-up club!
Incredible overall effort that saw a lot of personal records and a new class record for the women!
Team 0600 really stepped up
The vets led the charge and our new members followed suit
This was a first Fran effort for many of us
Katie became the 4th women to ever attempt Fran with pro weights
Laura and Robin stepped up in thruster weight
Chris went Pro and put up a sub-9 Fran
Kara went with full chins!
All of our New members put forth a huge effort and logged in a benchmark number today!
Team 0645 saw THREE women hit pro level weights!
Adrienne hit a new class record at 7:09!
Andrea hit the 2nd fastest time in class history at 7:50!
Karen took a huge leap and hit a Pro 9:54!
Chip pushed pro weights
Che bumped up a level to Pack
At 0730 Elise gave full chins a ride and bumped up to pack level!
The Muscle-up Club hit a special workout instead of Fran
"Muscling Fran"
*5 rounds for time*
95lb Thrusters x 9
Muscle-ups x 6
These guys are STRONG!
These guys are STRONG!
Chriss 10:22!
Vinnie 14:09
Joel 16+
Danny 14:39 3 rounds at 75lb Thruster
Monday, January 14, 2008
Overhead Squats and Vivek Muscle-ups!
In my opinion the Overhead Squat (OHS) is the CrossFit Squat! Mid-line and shoulder stabilization is critical in our OHS work. Any minor deficiencies in our air squat is magnified with the bar overhead. Time spent perfecting the OHS is well worth it; your efficiency of movement and self realization of how the body becomes one unit in this lift will sky-rocket your overall progress. Effort spent striving to improve your 10 rep max in the OHS will pay dividends in your core strength and conditioning. Remember, we do have fractional plates; if your Rate of Perceived form is at least a 9 be sure to challenge your top-end number during your next effort...when I start seeing fractional outputs I know you are pushing!
Vivek and I had a conversation about taking some time tomorrow to really dial in on getting him his first muscle-up...he took matter into his own hands and got some practice in after our 0600 class resulting in his first muscle-up! Awesome work Vivek! We captured it on Video along with some of our OHS work...
Warmup: Snatch grip Highpull/Power Snatch x 3 sets
Workout: OHS x 10 reps x 6 rounds
Metabolic Conditioning: 10 rounds or 15 minutes
10 Big Box Jumps
10 Jumping Slamball
10 Kettlebell Highpull
Monday, January 7, 2008
In Action Muscle up Video
Video from Todays Workout
Danny, Chriss, Vinnie, and Joel in Action
Awesome Work today!
A Previously published Coaching Tip: The Muscle Up
Kipping pullups, Sandbags and Muscle-ups
4 team members hit a Muscle-up Workout today!The rest of our team mirrored the movements in a similar Workout
Warmup:
Ring Dips or jumping ring dips x 30 sec on 30 Sec off
Bear Crawl x 30 sec on 30 sec off
3rounds
Muscle Up WOD:
[80lb Sandbag Shoulder + 2 sandbag squats] x 6
Muscle-ups x 6
*5 rounds for time*
OR
WOD:
[Kettlebell High pull and Catch + 2 Front squats] x 10
Chinups x 18
Hindu Pushups x 18
*5 rounds or 30 minutes*
Working on our Kipping Pullup
More details and discussion to follow...
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