Ring Muscle-Up
A) EMOM x 10: 1/2/3 Strict Muscle-Ups
B) 5 Sets of 2-3 Leg-Assisted Low Ring Transitions (add Dip as able)
C) 5 Sets of 3 Challenging Ring Rows + 3 Ring Dip Negatives (3 seconds down)
If you have Muscle-Ups, then you can opt for A and work on your strict strength (keep total volume, including the 30 in the workout below, in mind). If you have a few strict Pull-Ups and Dips but not the transition skill then do B and work on the low rings, using your legs as little as possible. Be sure to transition to the bottom of the Dip if you’re doing this option. If you don’t yet have the strength for Pull-Ups and Dips, then perform C to work on that.
Post work to comments.
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Performance
For Total Time…
5 Rounds:
3 Muscle-Ups
6 Power Cleans 155/105
Then…
5 Rounds:
2 Muscle-Ups
4 Power Cleans 185/125
Then…
5 Rounds:
1 Muscle-Up
2 Power Cleans 210/145
Complete all three parts one after the other with no rest. The barbell should begin medium-heavy and end up very heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.
Fitness
For Total Time…
5 Rounds:
8 Burpees
6 Power Cleans 115/75
Then…
5 Rounds:
6 Burpees
4 Power Cleans 135/95
Then…
5 Rounds:
4 Burpees
2 Power Cleans 155/105
Complete all three parts one after the other with no rest. The barbell should begin light-medium heavy and end up heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.
Post total time and Rx to comments.
Don’t forget to pick up your 2018 Dogs of CFSBK calendar at the front desk! | Photo by Thomas H.
Best of the Blog 2017: Training and Competition
In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year. This year we brought you some really cool features on general training and competition. Be sure to revisit this stuff as you head into 2018:
- Focus on the Process: How an Evolution in Mindset Changed the Way I Compete Whitney Hubbard
- Developing Your Pull-Up (Updated) Chris Fox
- “Murph” Is For Everyone Chris Fox
- Ask a Coach: Erg Tips & Tricks
- Ask a Coach: Single-Arm High Pulls & Kettlebell Swings
- Ask a Coach: Basic Ring Support
- Ask a Coach: How to Use the Stall Bar
- Ask a Coach: GHD How To
New Year’s Schedule
We’ll be running on a modified schedule tomorrow and Monday. Here’s what you can expect…
Sunday, 12/31 (New Year’s Eve)
Class Schedule:
8am CF
8am Short Circuit
9am CF
10am CF
11am CF
11am Active Recovery
12pm CF
1pm CF
2pm Anti-Gravity
Cancelled:
2:15pm Free Intro Class
10am CrossFit PreSchool
11am CrossFit Kids
6-8pm Open Gym
Monday, 1/1 (New Year’s Day)
Class Schedule:
10am Short Circuit
11am CF
12pm CF
1pm CF
Open Gym Membership: 10am-2pm
Cancelled:
6am, 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit group classes
11am Fit 55+
11am Diapers & Dumbbells
Next-Level Weightlifting Club
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Yesterday’s Results Board: Rest Day
Want to Be Happy? Think Like an Old Person NY Times
Transformation: A New Woman CrossFit Journal
Partner workout at 717
30 MinAMRAP (switch after each round)
15 box jumps at 24
12 DB push press at 40
9 TTB
+ 6 chest push wall balls every 2 minutes
We got through 15 rounds and died
“Cooling down” with some light bench presses and snatch work just for form on my own.
Friends! I’m bartending on my lonesome tomorrow evening. Come say hi and help me ring in the new year! Jay Street Bar will be open New Year’s Eve from 4:30 till late. Join me if you’re into a quieter type of celebration. Will be serving up hot toddies and hot buttered rum, as well as all the usual tipples. Hope to see some of you there and if not, Happy New Year to all!
11am w/Whit and HBD Keith!
Ring dip negatives were a fun adventure.
Fitness WOD @ 83, 103, 113 – I think some time just under 18:00. Totally forgot to look at the clock before collapsing in a heap.
(PS – what a handsome doggo !!!)
Significant FOMO since today’s workout looks so fun, but I’m babying a new elbow ditch tattoo. I took what Brian (my friend and tattooer) said (“oh yeah, you’ll mess it up and it’ll crack and bleed a bit…we can just touch it up later”) as a challenge and I don’t want to eff it up!
Came in, did some stuff, including a fun yoke workout.
Work up to a heavy 50′
195-245-295-345-395-445-495-495
For Time
60% (295) x 200 yards
4:30
Could have been much faster without 50′ chunks and turnarounds in 608. Would be fun to see it I could do this weight without putting it down.
12:00pm Group Class
Performance WOD
23:50 as Rx’d
All muscle-ups unbroken
Cleans all as singles.. happy with how manageable 215 felt after all the volume behind it. Felt like I overpaced this one
Afterwards did about an hour of fitness play in 608. Some thick bar single arm carries, handstand play and box jump variations with peeps
Strongfit this morning!
OH holds x :30 @ about 100#, 150#, and then the yoke @ 195#. think I held it for :20? couldn’t look at the clock, that thing takes every ounce of focus i have!
50′ sled drags: we did about 4 passes and Kayleigh and I worked up to sled +295#. word.
100′ farmer carries @ 75# ea, 115# ea x 2
fun! then did today’s group class WOD all alone at OG…
22:58 RX’d
this was so fun and hard. a good challenge for where I’m at right now because I’m pretty comfortable recharging for heavier power cleans (145 is 88%), but ring muscle up triples are still dicey. the first 5 rounds of this were very hard and took a lot of time compared to the last 10 rounds. i need to just change my mind about doing 3 mu unbroken — i tend to feel iffy when I go for the third one and then don’t commit and so I miss it… duh.
muscle ups: 3, 3, then failed third rep a couple times so 2-1, 2-1, 2-1. after that i hit all the doubles except for maybe one? and singles fine. a couple weird turnovers where my L side was slow.
cleans all singles. 105# was quick, 125# a quick step back and then forward, 145# a few steps away from the bar and back in. found a good rhythm and all my reps felt solid.
cooled down with some stretching and chatting.
8am StrongFit:
30″ Overhead Yoke Hold – 245, failed 265
50ft Reverse Sled Pull – 200# plus 1 Cysner (total weight ~405)
100ft Farmer’s Carry – 390 total
9am Group Class:
Treated the Strict MU work as more of just a warm-up. Glad I did because there were plenty of MU in the metcon
Perf Rx’d in 15:11 – moved pretty consistently even in the later rounds. Those cleans felt heavy at the end
9 AM Olympic lifting class at Music City Crossfit.
Snatch day!
in 10
minutes:
4×5 snatches @ 75# (last set at 80)
next 10 mins:
7×5 Snatch liftoff’s @ 95#
Then 3×10 reverse lunges @45# and 3x 50’ farmers carry 100# each arm.
Nice gym- good coaching. needs to start on time though.
AGS then made up Wednesday’s tempo squats. Missed the week prior as well so just worked up in weight to see what I could do without form breaking down.
125×4, 130×4, 135×4, 140×4, 145×4
Form was pretty solid except for maybe the last rep of the latter sets- but still not tipping nearly as much as I used to!
Did today’s metcon and skipped the MU work bc I was pretty smoked from AGS.
Fitness Rx’d in 14:35
Focused on maintaining a consistent speed throughout. Broke up cleans from the start so that my heart rate would stay under control. Did triples at 75, doubles at 95 and started with doubles at 105 but went to singles. Brett reminded me to use my legs and Whit reminded me not to arch back- the two exact things I know I need to work on with power cleans. Corrected my form on the 95 but struggled with the 105. I don’t know what my legs have against dropping under the bar!
11am AGS – good to be back, not particularly looking forward to doing multiple exercises that look like “3 sets of 12 reps with a 4s tempo of ” :-p
1pm group class with Brett and Whit
MU transition work was useless since I couldn’t do a single dip (had just done 30 tempo dips at AGS).
Metcon 24:10min with burpees and performance weights
Happy that I took on the 215 power cleans, and that they still moved reasonably even at the end. Took some breaks, but didn’t feel like I was overly slow here, despite my (overly large) final time. Burpees + cleans + yesterday’s deadlifts = lower back is smoked.