Flexing Your Muscle-Ups

It’s another technical skill this week, muscle-ups.  Getting that first muscle-up is a major milestone, and an incredibly exciting moment for a CrossFitter.  It requires strength, speed, and coordination, as well as plenty of practice.  It also looks super cool and bad ass.  After that initial muscle-up they often come in bunches, and it’s a good thing, as is typically the case in CrossFit the substitution (4 pull-ups and 4 dips) is worse than movement itself.  Whether you’re working on getting your first, or stringing a couple together for the first time, I’m looking forward to seeing you high above the gym floor, with a wicked big grin.

August 23rd, 2010

Skill: Muscle-ups

Strength:
Low Bar Back Squat
5-5-3-3-1-1-1

WOD:
Tabata Rowing
for Distance

Row 20 seconds on, 10 seconds off for 16 rounds (8 minutes).  Score is meters rowed.

Announcements

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats.  We’ve raised a combined $3,821. Register today, and join the fight as part of the CrossFit Fenway team.

Vanessa’s moving out west to pursue new opportunities.  Next week is her last in Boston, but she’s giving the going away presents, and offering 1 hour massages at the discounted rate of $72 until she leaves town.

The Red Sox are hosting the Mariners Monday, so there’s no free parking available in the lot around CrossFit Fenway during evening classes.

14 thoughts on “Flexing Your Muscle-Ups”

  1. LBBS 1.0 (how I’ve missed all of these lifts before, I don’t know) — 45kg. Eh.

    WOD — 1571m; need to work on pulling harder, but I liked this one.

    Way to go heavy, 5:30’ers!

  2. LBBS: 52kg (could have done more…sigh).
    WOD: 1410m…apparently my hammies weren’t happy today. They rebelled at about round 4.

    It’s good to be back and hopefully done with medical mishaps for a while!

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