August 11, 2003
At the rate of one muscle up every thirty seconds, how long can you continue?
Work for thirty minutes and report reps to comments.
Left: Loyd, Liz, Jason, Dave, Maya, Steve, and Kevin finish a three day CrossFit Certification weekend. Right: Maya and Steve finishing their exam.
Posted by lauren at August 11, 2003 12:48 AM
I can't wait to show you a nasty exercise for those stairs in the photo.
What certification is the gang working on? Instructor Certification?
We're removing the stairs, cutting a hole in the mezzanine, and running our rope from the higher beam through the hole and down to the ground floor.
You got it. Check out the "services" section of the site.
I stopped after 10 singles in 7 minutes. I don't want to go through the pain of rehabilitating these creaky old elbows again. I will be adding them to my little list of "things to work on" - just a couple reps daily seems to work wonders for technique. Finished the workout with lever practice (I will get them!), dragon flags, power wheel pikes (thank you Mr. Rutherford for the idea) and various holds on the parallettes.
As a replacement for muscle-ups, would it be better to do a pull-up followed by a dip or to do a pull-up and then push one's self above the bar?
If you can manage to push yourself up above the pull-up bar and do a dip from there, go for it. I can do muscle-ups on the rings, but I have yet to be able to do a muscle-up on the pull-up bar.
Many here at CrossFit say that doing a muscle-up on a pull-up bar is far easier than on the rings, but I haven't found that to be the case at all.
I'm with you Mike...no MU's on bars yet.
I managed a lowly 20 and many failed attempts thereafter. I found my critical weakness was my false grip. I have particularly inflexible wrists and find it difficult to assume the false grip position and I currently find it impossible to achieve consecutive muscle-ups as I cannot achieve the false grip position when I return to the hang, does anyone have any suggestions on how I can overcome this?
Thank you Mike, I will take a look.