Thursday, August 17, 2006

Get Some


This Sunday’s workout is geared towards getting you where you want to be—on top of the rings, looking down on the world, grinning ear-to-ear at your first muscle-up.

For those who don’t know, the muscle-up is a combination movement, consisting of a pullup, a transition, and a dip to support.

The muscle-up is extremely functional. If you ever have to climb a wall or scale a ledge, you’ll realize the utility in a hurry. I’ve done modified versions of the muscle-up while rock climbing. It’s known as a “mantle”, and it’s a great way to devour vertical feet.

The beginning muscle-up relies on a strong kip. The kip is hip-driven, so we’ll dedicate some time to hip flexion and extension. Violent hip extension gives you the necessary momentum to carry yourself through the transition phase of the muscle-up.

The workout is deceptively simple, but the effort will get you one step closer to the goal.

3 rounds for time:
20 KTE
15 Dips
10 False Grip Pullups
5 Beck’s Burpees

After the workout, we’ll give it the old college try. The muscle-up club needs a few new members.

We’ll meet at 8:00 a.m. at Jamaica Pond. If you haven’t experienced an Again Faster workout, this is your week. Come check us out—you can shoot me an email using the “Contact Again Faster” link in the right-hand sidebar. I’m happy to answer any questions you might have.

Our community gets bigger and better every week. I hope you can join us.

Go faster!

Photo courtesy of Tyler Hass and powerathletesmag.com. Tyler sells gymnastics rings through his company, ringtraining.com. His rings are the de facto choice for the serious Crossfitter.

4 Comments:

Blogger Dave Picardy said...

Holy cow! It's like deja vu all over again! This workout looks great both times. See you on Sunday.

Dave
CrossFit Topsfield

8/18/2006 03:27:00 PM  
Blogger Dawn Adam-Brown said...

Hoping I can make it. Need all the help I can get with the muscle up.

8/18/2006 10:01:00 PM  
Blogger Jonathan Gilson said...

Yeah...so it's supposed to pour. Hard. Sounds like a great reason to do the workout anyway. We might move it to CFB. I'll call you guys and post an update tomorrow.

8/19/2006 01:55:00 AM  
Blogger Jonathan Gilson said...

The Sunday workout will be at Crossfit Boston.

123 Terrace St., Roxbury Crossing, MA

Call or email if you need directions!

8/19/2006 07:26:00 PM  

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