Follow with 100 AbMat situps.
Post time to comments. And...if you get your first muscle up today you better post that too!
Ring availability on the two 12 foot stanchions will be tough in the morning. Be kind and share the rings with others while in your WOD. If you need to come off the rings and rest for a few breaths (or several) between reps then let someone step up and do the same. Sacrifice a little time to let your fellow CrossFitter jump in.
Admin Info.
- First, congratulations to the newest Level I Coaches from the IMCF community. Will get some pics posted soon from the certification. And, thanks to all who helped set up our Bubble in preparation.
- On Monday morning, we need to put our Bubble back in working order. Early AM athletes, please plan a little time to help move the platforms back in to place.
WOD -- Coach's Notes.
Many, many options to scale this WOD. A common substitution is 3:1 pullups and dips; meaning you do a total of 90 pullups and 90 dips in the following fashion: 3 pullups, then 3 dips equals your first muscle up. 3 more pullups, then 3 more dips equals your second muscle up and so on. If you use this option, either do the pullups and dips in the rings or on a bar. A dead hang pullup (for as many reps as you can do) will help develop that strength to eventually pull over the rings. Also, a deep dip that moves the shoulder well below the elbow will help develop the necessary range of motion to make the muscle up transition in the rings.Muscle up progressions are wide and varied. Too many techniques and videos exist to post them all here but some common examples are lowering the rings to where you are able to stand and reach up for the rings but still have your feet on the gournd and use your feet to 'jump' into the start of the movement. Additionally, you can lower the rings so you can use your legs on the floor to assist in making the transition into the dip. Lastly, the bands can be used between the rings to allow you to 'sit' on the band and receive some assistance in making the transition.
Regardless of whether you do strict muscle ups, kipping muscle ups, muscle up progressions or pullups/dips, the movement starts with: a tight butt, legs together, ribcage down and a tight belly...every time. Shoulder mobility should include some posterior shoulder rotator smash with a lacrosse ball and some anterior shoulder smash from the front. Check out mobilitywod.com and the first link below if that makes no sense to you whatsoever.
Training Videos.
- KStar and Paoli discuss the MU mechanics (Part 1 and 2)
- Some dude with sleeve tats gives a quick MU demo. Apologies for the shirtless and shoeless dudes in the background...FAIL!