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The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource

 

Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

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Sunday
Mar112012

3/8/12 Muscle Up Progression

DateSunday, March 11, 2012 at 6:52AM

TJ at the top of the Muscle UpJamie performs the sub, Pull Ups & Dips

-Written by KC

It's not who you are that holds you back, it's who you think you're not.-Anonymous

The Muscle Up

This term does NOT mean you want more muscle on your body. The Muscle Up is in fact a movement, a mount, done on the gymnastics rings usually in Men's Gymnastics. It's a compund movement that consists of a Ring Pull Up, a Transition, and a Dip. CrossFit has taken the basics of this movement, and incorporated it into the constantly varied workouts. This move, usually but not always, takes months, or even years for some of us to gain the strength, coordination, and confidence to perform this movement. Today we practiced the progression so that everyone could get a feel for this movement. If the Muscle Up is still not available to you, the substitute today is for every 1 Muscle Up you perform 3 Pull Ups and 3 Dips (ring or bench). Yes that's a lot of pull ups and dips, but the Muscle Up is something that has to be earned.

Everyone works at their own level

Workout of the Day

Five rounds for time of:

Run 800 meters

9 Muscle-ups

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