Friday, May 29th
The Muscle-Up
by Greg Glassman
The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.
This movement gets you from under things to on them.
Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip – the agonizing moment when you don’t know if you’re above or below.That moment – the transition – can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.
This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press.
We do our muscle-ups from rings chiefly because that’s the hardest place possible.
Today’s WOD
“Jason”
For time:
100 airsquats
5 muscle-ups
75 airsquats
10 muscle-ups
50 airsquats
15 muscle-ups
25 airsquats
20 muscle-ups
There are a number of scaled-down variations of the muscle-up. We will work on the MU form throughout this WOD, mastering the “false grip” and concentrating on the transition between pullup and dip. The conversion of ONE muscle-up is FOUR pullups and FOUR dips. There are 50 muscle-ups in this WOD, which would equal a total of 200 pullups and 200 dips!! We won’t go there.
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Lowcountry Crossfit West Ashley, Charleston, SC
Evaline: 11:01………my legs are still shaking..
15:39 Squats are getting better. Had to do ring push-ups in place of muscle ups
11:38…. My legs are finished. Enjoyed the muscle ups.
12:50 can do one muscle up did the modified pull up one instead.walking 3 dogs and picking up shit after this….OUCH
19:29 I think. Slow but steady! Thanks to the group for pushing me at the end!! Especially my awesome husband Michael!!!!Lowcountry Crossfit West Ashley, Charleston, SC
This WOD….. called “Jason” and is one of my favorite ‘measurement’ CrossFit WODs!!!
250 squats!!! wow what a workout. The muscle ups were a new movement for me but I was able to get all of them. 14:50 and I fell out afterwards… just like yesterday. I am starting to sense a pattern here. Thanks to everyone for the push at the end.Lowcountry Crossfit West Ashley, Charleston, SC
14:27 as Rx… PR!!! one of my favorite WODs! great job to all those on working the technicalities of the muscle-up… what a great exercise..
Lowcountry Crossfit West Ashley, Charleston, SC
19:?? Great workout..muscle ups are challenging….just one more movement for me to work on….Tabada Ball Slams and Abs…happy I could take Chris, Justin, and Paul to do it with me! Fun times boys!Lowcountry Crossfit West Ashley, Charleson, SC
13:26….rings were head level and jumped into them…muscle ups are tough!!!!Lowcountry Crossfit West Ashley, Charleston, SC