Tag Archives | muscle up

FRIDAY 24-02-12

Flexibility
Pick a shoulder mob from MobilityWOD

Practice
Bar muscle-ups
*For those not at muscle-up level yet, practice kipping pull-ups and dips with the bands.

How do you find these flexibility/skill sessions? Some of you may feel a bit short changed when you don’t crawl out of here, barely breathing. Despite how much that feeling sucks, everyone seems to love it! However, you all must understand that getting crushed by a workout day after day is not what a well rounded fitness program is about. Everyone needs time to work on mobility (because you sure as hell aren’t doing it in your own time), and EVERYONE certainly needs to be working on new skills. You will never reach the top, there is always something to be working on.

So, trust in the programming. There is a lot of method to my (apparent) madness, and always remember that CrossFit is a results and performance based program. Therefore, I will only implement a training program if I am confident that it will elicit marked results and steady increases in overall performance. Leave that to me. All you need to do is get here a minimum of three times a week, follow our nutrition guidelines, give it horns when you need to but learn how to care about your performance too, and I PROMISE you, the results will be profound.

THURSDAY 09-02-12

HAPPY BIRTHDAY MOHAMMED!!!

Deadlift
10 x 3

Ring work
10 skin the cats
Accumulate 2 minutes in L-sit
Practice dips and muscle ups for 10 minutes

Inov-8 Footwear

Have you got yours yet? CFJ members get hooked up ;-)

WEDNESDAY 18-01-12

HAPPY BIRTHDAY COBUS McCABE!!!

Come get yo first muscle-up or ring dip tonight :-D

Gymnastics Skills
Dips and Muscle-ups

AMRAP 15 minutes:
5 ring dips
10 wall ball
200m run

WoD: TUESDAY 01-11-11

It’s week 3 of the challenge so you should be in to the swing of things by now. Remember to take note of your energy levels during the day and especially at training. Talk to me if you think something needs tweaking. AND EMAIL ME YOUR FOOD LOGS!!!

How much time do you spend working on a weakness, or trying to master a new skill? Everyone has some aspect of their fitness that needs extra time on, but you don’t necessarily need to be working on the same thing everyday. Choose 3-5 areas/movements that you think need the most work, and get in to the habit of working on each of them at least once a week. Don’t stop until you’re happy with your performance, and when you do reach there, look for the next thing to begin working on. 5-10 minutes before or after class really is not much.

Spend 15 minutes working on a weakness

Then,

Complete 5 rounds for time of:
7 muscle ups (sub with 3 pull-ups & 3 ring dips)
21 KB sumo deadlift high pulls

WoD: THURSDAY 27-10-11

This is your final reminder to take note of the changes to the schedule. If you haven’t read your emails or checked the schedules page and you turn up on Friday or Monday morning at 06h00, do not leave the gym until you have completed 150 burpees.

Muscle ups
Spend 15 minutes working the progressions
If you have a muscle up perform 3 sets of max reps (deadhang) with turnout at the bottom (be careful of your head :-/)

‘Share-a-wall ball’
In teams of 2 perform 5 rounds of 2 minutes work : 2 minutes rest of:
Wall balls
Burpees
*First person does a wall ball and then drops to do a burpee as the second person catches the ball. The second person then does a wall ball and drops to do a burpee and the first person receives the ball.
*Rotate in this manner for 2 minutes, then rest for 2 minutes. Complete for a total of 5 rounds.
*Score is the total amount of wall balls and burpees completed.

Thanks to CrossFit NYC: The Black Box for this beauty!

Untitled from CrossFit NYC on Vimeo.