10/21/11 The Muscle Up & CFAS Community Class

-Written by KC

A GOOD DAY OF PROGRESSION

CrossFit AllStar tackled the Muscle Up today. This complex gymnastic movement, which was intended as a mount for a male gymnast on the rings, counts for zero points in gymnastics. The Muscle Up has been appropriated by CrossFit and programmed into workouts in multiple reps. It's now become a part of CrossFit that is often times procrastinated and avoided by athletes and coaches because of it's level of difficulty. I will not be one of those coaches. We will learn the Muscle Up progression, and we will learn the Muscle Up. This movement, at one time allowed only for men, is now available to female athletes alike. A couple weeks ago I was at a CrossFit Gymnastics Certification with Jeff Tucker and along with the Muscle Up he taught me a ton about gymnastics. He suggested learning the deadhang muscle up first, and acquiring the prerequisite strength to perform the move, before utilizing the kip and 'bastardizing' (as Coach Tucker called it) the move. Coach Tucker also taught up the Muscle Up Progression, which helps learn the basic steps of the pull and dip, and makes this learning available to anyone, at any level in their progression.

Right: Paula working on the false grip and the pull.

The Dead Hang Muscle Up

This was a huge day for me personally. I to have avoided the Muscle Up for a while but I did 35 of these today in our wod! Excellent practice!

FREE Friday Community Class!

It's always a fun crowd at AllStars Community Class! Families attend with children, long time AllStar Athletes attend to help and assist beginners, it's a party and tons of fun!

Team Work

The Community Class did a partner wod today with basic body weight movements that worked strength, flexability, balance, coodination, stamina, endurance, and speed.

Workout of the Day(All Levels)

5 Rounds(Big Dog), 3 Rounds(Pack), 1 Round(Puppy)

Run 200 m.

7 Muscle Up (or sub wherever you are at in your progression)

Run 200m.

7 Handstand Push Up

Run 200m.

30 Sec. L-Sit Hold

Run 200m.

20 One legged squats