Oct 5, 2011

100611 THURSDAY

Open Gym

Skill Day

Advanced level = 15 slow muscleups (no kip)

Intermediate level = 10 continuous muscleups

Beginner who can do 1 muscleup = 10 single muscleups followed by 20 ring pullups and 20 ring dips            

Beginner who cannot do 1 muscleup = 20 transitions (see video from around 2.10) followed by 2 sets of 10 ring pullups and 10 ring dips    




0530 Class

5X RFT OF:
800m run
30x Supine Bycicle
30x Ring Push Ups                                       

10 comments:

April said...

Jerry is my coach from CF Old Town and is responsible for getting me hooked on CF and teaching me most of what I know. He is a great guy and a great coach. If you're in DC, stop in and see him.

AF HAKIM said...

Humble town this morning...I'm that guy who couldn't do even one. Everyday a little stronger than the last.

Greg M said...

AF Hakim did get some transitions, don't sell yourself short.

I also work on transitions with band and jumping muscle ups. Then tried to do some handstands, great success against the wall, not so much free standing but I was getting a good laugh from James.

Fun day in the bubble to work on skills!!

james said...

I did some muscle ups and handstands. A good day. Shout out to Brian and John for their handstand prowess.

Greg M said...

I did not have any prowess. I did find some clumsiness.

Mac said...

In addition to some skill work, here's a good little WOD that we knocked out this morning:

7 rds for time
10x med ball cleans
10x burpees

7:53

Kay said...

I'm still working on that elusive muscle-up.

Dan said...

Great day! Have done 12 muscle ups in my _life_, and 10 were done this morning! Even got a couple in a row - BOOYA!

Noah said...

Worked the MU for a spell this afternoon. Starting to feel comfortable with no-kip muscle ups. ust have to work at stringing more together without losing my grip.

Greg M said...

Nice work Dan!!