Recently in Gymnastics Skills Category
Mathew, 14 years old, gets his first (double!) muscle-up! Get Some!
"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
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!
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.
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.
Beginner:
Make subs to intermediate as needed.
"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.
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?
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.
WOD Winners
Overhead Squat
CJ 245
(New club record)
Links
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Skill Levels 1-4
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Christian Witkin Photography
Recommended Products:
Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Recent Comments
Maximus on CrossFit East Bay WOD @ GWPC 100901: W3W2 Bench Press 155x3 175x3 200x10 Predictor = 267 Dark side hypertrop
Maximus on CrossFit East Bay WOD @ GWPC 100901: @ CFO: A: 3RM Back Squat: 301 (300 was previous PR in 2007) P = 331 B:
Amanda on CrossFit East Bay WOD @ GWPC 100831: For 9-1 WOD: 1. Okay...didn't realize we are now at GWPC on Wednesdays so show
average joe on CrossFit East Bay WOD @ GWPC 100831: You are both right of course. Even though I'm still seeking a metabolic workout
Maximus on CrossFit East Bay WOD @ GWPC 100831: AJ - I have to agree with the above. Give it a break: in this case more will def
bryan st. andrews on CrossFit East Bay WOD @ GWPC 100831: AJ - in all seriousness, you hurt your shoulder doing muscle-ups 2 weeks ago and
Elaine on CrossFit East Bay WOD @ GWPC 100831: A: About 5 bodyweight muscle-ups. B1: 29:39 Got 10 of 12 muscle-ups then subbe
Joe D. on CrossFit East Bay WOD @ GWPC 100831: A: BW, do not feel comfortable putting on any weight yet B: 20:11 Rx - MU's too
Andi on CrossFit East Bay WOD @ GWPC 100831: Still at half-volume, but struggling a little with it - I definitely need the re