Recently in Gymnastics Skills Category

Mathew, 14 years old, gets his first (double!) muscle-up! Get Some!

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"Muscle and Fitness" Filthy Fifty video at Petranik Fitness, Los Angeles, CA

My jaw just dropped to the floor. "Muscle and Fitness" the magazine most responsible for the deplorable state of physical training in gyms across America and the world, has just been turned on to CrossFit. This could truly be a watershed event people, and if it is, you can say "I was there before anyone even heard of CrossFit". Wow. Just wow!

Muscle-Up Mashup

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WOD 3-28-08

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

WATCH THIS SPACE FOR VIDEO TOMORROW MORNING!

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Eva does "Nate"

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Advanced:

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (men)/1.5-Pood Kettlebell swings (women)

Post rounds completed to comments.

Compare to 080212.

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Intermediate:

Complete as many rounds in twenty minutes as you can of:

8 Pull-ups
8 Push-ups
2 1.5 Pood Kettlebell Push-Jerk Left Arm (men)/1-Pood Kettlebell (women)
2 1.5 Pood Kettlebell Push-Jerk Right Arm (men)/1-Pood Kettlebell (women)
15 1.5 Pood Kettlebell swings (men)/1-Pood Kettlebell (women)

Post rounds completed to comments.

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Beginner:

Make subs to intermediate as needed.

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"Be impressed by intensity, not volume."

-Coach G.

Have you mastered the basic handstand push-up (without the wall, of course)? Here is the next level.

Note: this is video of circus acrobat, Yury Tikhonovich.

I have struggled with the Muscle-Up, but it is finally coming along. It would never have been possible for me without the combination of The Zone and CrossFit. My goal is 10 consecutive kipping muscle-ups by March 21st, 2008 and 10 perfect dead-hang strict muscle-ups by November 11, 2008.

I rather enjoyed this movie, which is an interesting combination of schmaltz, real spiritual insight and good gymnastics footage. The Peaceful Warrior is a bit silly in parts, but surprisingly touching in places, and of course, watching it will make it clear that the muscle-up is only the very beginning of gymnastics ability.

Here is the last scene: it won't ruin the movie for you, and it features a good ring routine.

Also by request, here is an on-the-road workout that you can do with no equipment but a pull-up bar in under 1/2 an hour:

Run 800 Meters
How many rounds in 20 minutes?

• 5 pull-ups
• 10 push-ups
• 15 squats

Run 800 Meters

This is a slightly modified "Cindy"

Here is a little post-Halloween video. Now put down the candy and get back to working out!

Another difficult movement is the Muscle-Up. This combination of a pull-up and a dip is without peer for developing upper-body strength and coordination.

CrossFit East Bay has created a Squidoo Lens on The Muscle-Up for your edification.

Muscle-Up Video Showcase

Here is, perhaps, the greatest muscle-up in the history of muscle-ups! Wow, just wow.