The muscle-up is a movement that takes the athlete from a position under an object, pulling up, to a position above that same object, pushing down.  We began practicing the parts and pieces to put together a muscle-up on the rings on Monday, and will continue working on the progression throughout the week.  The muscle-up’s ability to develop upper body strength is unrivaled, but even if ring dips and false grip ring pull-ups seem easy for you, there is still a great deal of coordination required to master the transition from one to the other.  Once trained in this skill you will be able to get over any object you can get a grip on.  If getting a muscle-up is among your goals, this is your week.100_0168

FYI: This Wednesday there will be a no-host gathering to say goodbye to Trainer Steve and the Rasts.  We’ll be meeting at CrossFit Fenway at 8 PM after class and heading out to one of the fine neighborhood drinking establishments.  Join the CFF community in sending one of the men responsible for all this out west in style.

122909-5638January 26th, 2010

Skill: Muscle-up progression

Strength: Press 5-5-5-5-5


Complete 4 rounds for time of:

10 single arm push press right arm

10 single arm push press left arm

shuffle through hurdles

20 in-place jumping lunges

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