Ring Muscle-Up Transitions
Spend some time on skills and drills either warming up Muscle-Ups for the workout, or practicing at an appropriate level of work toward getting them.
A) High and Low Ring Supports (5-10s in each)
B) Low Ring Rock Throughs (feet on ground, 2-4 reps per set)
C) Feet Elevated Transitions (feet on box, band or no band, 2-4 reps per set)
Begin at A and progress through as appropriate. Even if you have high Ring Muscle-Ups for days, this is a great way to warm up to them.
Post work to comments.
Week 7 of 8
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Performance
For Time:
15-9-6
Deadlifts 275/185
9-6-3
Ring Muscle-Ups
Fitness
For Time:
21-15-9
Deadlifts 185/125
Ring Dips or Push-Ups
The Deads should be medium-heavy for you, 1-3 sets is okay. If you have Ring Dips but 45 is a lot for you or you’ll need to do them as singles, scale volume to 15-9-6, or 9-6-3.
Post time and Rx to comments.
Want to do this (above)? Sign up for this (below)!
Handstand & Muscle-Up Workshop with Coach Ken
Want to get more comfortable in a Handstand? Need to work on your Muscle-Up? This class offers 4 weeks of focused Handstand and Muscle-Up training with Coach Ken Haller. Classes will consist of Handstand and Muscle-Up technical progressions, plus related strength, mobility, and flexibility work. All ability levels are welcome. Class starts tomorrow, so register now!
Dates: January 24th to February 14th.
Day & Time: Thursdays from 7:30-8:30pm
Cost: $80 for 4 classes
Cap: 12 participants
About the Coach
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
February 2nd: CFSBK Kids’ Night Out!
Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on February 2nd! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
What: We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, February 2nd from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.
RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!
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Yesterday’s Results Board: Rest Day
You Don’t Have to Do Everything Right… Just Most of It Catalyst Athletics
Why Is Everyone I Know Bouldering All of a Sudden? NY Mag
8am with Ro
Metcon 4:13min 21-15-9 deadlifts@135 and push ups. Went light and still felt crappy, I guess my cold isn’t fully over yet. At least I’m back in the gym. Deadlifts unbroken and pushups in 2-3 sets.
7 am with Lynsey and Ro
Working on skills was a nice way to ease back into the gym routine but I don’t know if just a few holds, a couple rock through and transitions were the tipping point for getting those ring muscle ups so I scaled the workout.
7:59 with 125# on the bar and matador dips. 21/15/9 and 9/6/3 respectively.
11-7-3, 8-7, 9. The dips were not such a good idea – they bothered my shoulder and I thought it would warm us as I went. I wish I would have done push ups so I went home and did 15-9-6 push ups with a 1 min rest in between sets. Felt better getting those in.
I know this is probably already apparent from the blog postings but, Katie Harper did us all proud in Miami! She performed like a strong, strong superstar and her grace under pressure was evident in her demeanor and interactions with the other competitors and judges. Impressive in all ways. Kudos Katie!!!!
<33333 meant the world that you were there.
WAY TO GO, KATIE!!!!!
Good to be back at 7 AM after a few days snowed in with the in-laws in Cleveland.
Perfitness workout (performance DLs + 15-9-6 ring dips) in 5:27. I was pleasantly surprised at my ability to do ring dips — I had to do singles starting halfway through the second round, but it wasn’t like I completely lost them the way I used to. Again with the lower BW helping with BW exercises!
Hoping to come back for some Frankie’s Remedial School of Cleaning and Snatching tonight.
7am with Ro and Lynsey
MU transition work served to confirm my suspicion that my abs are departing the building and it’s harder to hold up your body when you have 1.5 humans on board but always fun to get some practice in. I’ve really enjoyed the programming this cycle – this kind of skill work is so valuable!
Metcon in 5:24 – did 125# DLs and a mix of regular and knee push-ups (21-15-9). Happy with how the DLs are feeling – it’s been nice this cycle to get a chance to practice them a bit more.
“1.5 humans on board” LOL!
Good job holding solid ring supports with what amounts to a weighted vest!
10am group class with B&T
skill work:
2 sets, :10 top support, :05 bottom support
3-4 sets, 3 ring rock throughs
3-4 sets, 3 foot elevated transitions
WOD – Performance in 7:56 RX’d
so happy with this!
DL: 6-5-4, 5-4, 4-2.
RMU: 3-3-3, 2-2-2, 2-1.
stoked I could finally keep triples on the high rings in 597! that’s a first for a metcon on those rings, at least doing more than one set of 3. was considering 3-3 for the middle round but my dip was starting to feel iffy so I played it safe; glad I did.
took my time on DL to try to keep heart rate low and just stay calm before the rings. felt really snappy today!
cooldown/accessory:
3 RNFT
2:00 row (@ 2:13, 2:08, 2:05 pace)
5ea supine glute bridge sweeps
1:00 shoulder stand with toes on ground — played around a bit here.
10AM class with Brett and Tori
3 sets of top and bottom ring holds :10 secs each.
roughly 4 rock throughs
3 failed attempts at elevated transitions.
Metcon: Fitness in 8:04.
Deadlifts 8/7/6, 8/7, 5/4
Dips (not deep enough on all of them) 8/7/6, 6/4/3/2, 4/2/1/1/1.
Started well and devolved. Kipping these getting better.