Big Dawgs: As Rx’d If you cannot do a muscle up use a 5/1 ratio. 150 pull ups 150 dips or 3/1 ratio seated muscle ups 90 seated muscle ups
Yes I have scaled up here. If you have been CrossFitting for awhile you should be able to do a muscle up, it is not even a rated gymnastics move, it is simply the way a ringman gets up on top of the rings to START his routine.
The Porch: As Rx’d If you cannot do a muscle up use a 4/1 ratio. 120 pull ups 120 dips or 2/1 ratio seated muscle ups 60 seated muscle ups
Pack: For time: 15 Muscle-ups If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.
Puppies: For time: 10 Muscle-ups If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
30 will be plenty. After awhile it doesnt feel like that band is giving you much assistance. ;) You could do 30 for time then keep going until the last person in class is finished. (If you do the MUP with your feet on the box, scale up.)
Thanks! I like that little kick, too, but when I was timing myself on that video wod, i was wishing I hadn't done it. It slowed me down! lol
3 band assisted muscle ups. first two strung together. after that third one, i just couldn't do another one...at least in any kind of decent time format. so i did 60 muscle up progressions with my feet on a box. all of that was done in 17:06. not really sure the time mattered after a while. it was simply "practice."
i realized today that i only need to work on the muscle up three days a week. my shoulders and elbow joints are so fatigued, everything was more painful than practical. that will be my new plan. i know i can do one, so i'll just keep chipping away until i can just go in, do one without thinking about it or doubting myself.
other things i will practice: freeform handstands back bends double unders
22 band assisted MU w/black band 5 - 3:00 10 - 5:37 15 - 13:00 20 - 25:30 22 - 28:00 I tried for 10 more minutes to get another one and couldn't so I called it a day.
Big Dawgs:
ReplyDeleteAs Rx’d
If you cannot do a muscle up use a 5/1 ratio.
150 pull ups 150 dips
or
3/1 ratio seated muscle ups
90 seated muscle ups
Yes I have scaled up here. If you have been CrossFitting for awhile you should be able to do a muscle up, it is not even a rated gymnastics move, it is simply the way a ringman gets up on top of the rings to START his routine.
The Porch:
As Rx’d
If you cannot do a muscle up use a 4/1 ratio.
120 pull ups 120 dips
or
2/1 ratio seated muscle ups
60 seated muscle ups
Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
Scaled WOD courtesy of BrandX.
5:35 video rx
ReplyDeleteYes, I did. I watched myself do that muscle up 30 times... and timed it. haha! Gotta visualize!
lol! that's so funny amber! i watched my video 503 times, i think! :)
ReplyDeletequestion: if i'm going to do band assisted muscle ups, should i do 30 or scale up?
p.s. my fav part of your video is the little leg kick at the end!
30 will be plenty. After awhile it doesnt feel like that band is giving you much assistance. ;)
ReplyDeleteYou could do 30 for time then keep going until the last person in class is finished.
(If you do the MUP with your feet on the box, scale up.)
Thanks! I like that little kick, too, but when I was timing myself on that video wod, i was wishing I hadn't done it. It slowed me down! lol
aw, i had such high expectations of myself. :)
ReplyDelete3 band assisted muscle ups. first two strung together. after that third one, i just couldn't do another one...at least in any kind of decent time format. so i did 60 muscle up progressions with my feet on a box. all of that was done in 17:06. not really sure the time mattered after a while. it was simply "practice."
i realized today that i only need to work on the muscle up three days a week. my shoulders and elbow joints are so fatigued, everything was more painful than practical. that will be my new plan. i know i can do one, so i'll just keep chipping away until i can just go in, do one without thinking about it or doubting myself.
other things i will practice:
freeform handstands
back bends
double unders
Who is this meant for?!?!?!???!!?!? Hmmm...
ReplyDelete"Cherry Picking, Ducking, and Avoiding WODs" from CPM Fitness.
awesome class tonight!!!!
ReplyDeleteAwesome coach, that's why.
ReplyDeleteCori, GREAT buy-in! and your 2cents was right on!
ReplyDelete22 band assisted MU w/black band
5 - 3:00
10 - 5:37
15 - 13:00
20 - 25:30
22 - 28:00
I tried for 10 more minutes to get another one and couldn't so I called it a day.
30 kipping pullups for time
ReplyDelete16:06
nice job amber!
ReplyDeletethanks puma!
20 muscle ups
ReplyDelete25 dips
10 ring dips
stopped at 18:36