Tag Archives: Muscle-Up

Friday, 7/13/12

12 Jul


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

DYNAMIC WARM-UP: Review the Neutral Grip Kipping Ring Muscle-up drills.

SKILL WORK: 10 additional minutes.


Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.

More information about the Standing Long Jump.


Past times we’ve done Brenton.

The first class Coach Chris ever taught on his own included the Broad Jump!


Friday, 6/22/12

21 Jun

Check out the schedule on MINDBODY – things are a little different due to PROM this weekend, but we’re still holding classes all over the place! PLEASE make sure with this HEAT that you are prepping for class by drinking water!  If you haven’t yet signed up for PROM, do it now! (under Seminars) – There will be drink, merriment, music that YOU like, a professional photographer on hand, and people dressed up not in Lululemon (WEIRD).

ALL sessions on SUNDAY (except for OLYMPIC LIFTING classes) will be held in Washington Square Park – in order to let the gym get VERY clean after PROM.

Reid, RIGHT in the middle of the biggest sit-up he can do mid-neutral-grip muscle-up. Did you know that your body is REMARKABLY easier to lift when you’re all balled up? 🙂

SELF-MYOFASCIAL RELEASE: Grab a friend’s traps and give them 1-minute of otherwise $80/hr. myofascial release. Then, grab a lacrosse ball and lax ball your shoulders wherever you are sore for 2 more minutes.  If you are still sweating… you may just wanna very coyly grab a lacrosse ball.
MOBILITY: Pec Roll with long arm out like a “T”, Pec Roll with long arm out like a “Y”, 1 minute in each position on each side. Wrist Stretches.
SKILL WORK: Spend time drilling the Neutral Grip Kipping Ring Muscle-up.
“McCluskey” (a hero WOD)
3 Rounds for time of:
9 Muscle-ups
15 Burpee Pull-ups
21 Pull-ups
Run 800m (the same run as used on this past Saturday, and Wednesday)

*There is an optional 20 minute cap on this workout.

Sunday, 4/29/12

28 Apr

A little note about the noise-level for the next few days… there was a fire in the apartments above us on the fourth floor on Saturday along with a water main break and SOMEWHERE in that mix, the entire sprinkler system around my office, our storage room, and the Yoga Dojo burst.  This happened at about 3am Saturday morning.  FUN TIMES.  All that said, we apologize for the appearance of the gym right now (including the shortage of towels for showers!) we’re working on it!  We have some HUGE dehumidifiers going right now and for next two days and things should be 100% dry by the Tuesday morning.  They make a LOT of noise but we’ll try to turn a bunch of while you all are training so you can hear us talk! As much as we can though we’ll be trying to keep them on when we’re not teaching a bunch of you.  Thanks for bearing with us!

9am, Gymnastics
10am, Session
11am, CROGA
12pm, Session
1pm, Gymnastics

– I just love this cow.  SO much.  The trip to Wyebrook Farm was a LOT of fun.  We will go sometime again in maybe about a month – but if you’d like to get there on your own, you can!  They are now open every weekend!  For more news about Wyebrook, like their Facebook Page!

More on the topic of “flexibility” – how much ROM (Range of Motion/Flexibility) do you really need?  I love this paragraph from Dr. Kelly Starrett of MobilityWod.com – check it out!

The pretty popular Yoga Seminar with Gina yesterday!


SELF-MYOFASCIAL RELEASE: Lax Ball Hip Flexors, Feet, and Calves, 8 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Turkish Get Up
STRENGTH: 15 minutes of work with the Turkish Get Up – work up to a max or simply practice the skill.
METABOLIC CONDITIONING: “Karen” 150 Wallballs for time, MANDATORY 8 minute cap. (to preserve you for PEAK WEEK!)


A little update on Gymnastics equipment:  our super tall bar was supposed to be installed last week – apologies to those of you blessed with the gift of being able to do your wallballs more easily simply because you are reachier – I’m crossing my fingers that it will get put in this week.  Also, it seems like this will definitely be the week that rings and ropes get hung, so we’ll be back to those shenanigans soon enough.  Thank you for your patience.

GYMNASTICS at 9am and 1pm:

SELF-MYOFASCIAL RELEASE: lax ball shoulders (front and back), 5 minutes
MOBILITY: band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: 5 cat camels, 10 second false grip hang, 5 inverted grip push-ups, 10 arm swings
POSTURE & STABILITY: L-sit/Tuck-sit on parallettes, 1 minute
SKILL: muscle-up
5 jumping muscle-ups
7 burpee tuck-jumps
12 hollow rocks

One of my favorite ORIGINAL Crossfitters (we’re talking, been doing CF for over 10 years, she is 120lbs. and has clean and jerked 178lbs., snatched 140lbs., deadlifts 280lbs., and squats 260lbs.) in a slow-mo version of the muscle-up – she does such a GREAT job of keeping her hands really active throughout the course of the movement.  Beautiful stuff! (Thanks to Nat, of HookGrip for being at the Games and capturing this footage!)



MOVEMENT PREP: Coach’s Choice, 15 minutes.
For time: Row 2k, 50 One-legged squats (alternating), 30 Hang Cleans (225/135lbs.)

Saturday, 4/21/12

20 Apr


CROSSFIT ENDURANCE with Liz at 10am: 6-8x200m, rest 90secs in between (bring your stopwatch if you have one)

Don’t forget to email if you still want to be involved in the CFCC BCCC! (erin@crossfitcc.com)

Uber Anna, in the muscle-up at CrossFit South Philly last Saturday.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Lax Ball Feet and Calves, 3 minutes. Lax Ball Glute/Hamstring Tie-in, 2 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Box Assisted 90/90, 1 minute each side. Band Pec Stretch to Band Overhead and Behind you (you are facing out of the cage not inward), 30 seconds in each position on each arm.
SKILL WORK: Skill work for the Handstand Push-up.

Previous times we’ve done “Mindy”
“Mindy” : AMRAP in 20 minutes of:
3 Strict Handstand Push-ups
6 Strict Pull-ups
9 (Total) Pistols (Single Leg Squats if you have them).

*if you have no handstand push-ups at 30 seconds Handstand Hold may be used – 3 very hard push-ups may also be used. If you are familiar with band assisted handstand pushups you may also use those.*

Sunday, 1/15/12

14 Jan

Hey, eaters. You’ve got questions? Here’s a page of some really good answers.

Want a muscle-up – watch these in slow mo to get a sense of just what needs to happen:

Watch more videos on SICFIT

GYMNASTICS with Sammy is at 9am and 2pm tomorrow:

SELF MYOFASCIAL RELEASE: lax ball shoulders, 3 mins
MOBILITY: band assisted: pec, overhead, rack stretch, 1 min each side
3 rounds:
5 forward rolls
5 squat jumps
5 handstand walk-ups
Skill #1: kipping handstand push-up
Skill #2: skin-the-cat/back lever
AMRAP 10mins:
3 kipping handstand push-ups (sub: kip to plank, headstand tuck-ups)
3 skin-the-cats
5 tuck-jumps

INTRO TO OLYMPIC LIFTING, 10-1130am with Erin:

Review Snatch.  Snatch up to a peak set.  Snatch drills.  Clean and Jerk.  Focus is on the Jerk.

This class is capped at 8 attendees. Please sign up on the Calendar to attend!  

I know that the class is already full, guys. Sorry. I would offer to teach another class but unfortunately I have plans that I made a month ago tomorrow.  We will try to put two intro to Olys on Sundays in the future.  Thanks for bearing with us! – Erin

Tuesday, 1/10/12

9 Jan

There are a few more spots open for the CrossFit Total on January 21st. This is a classic CrossFit workout that tests three very important lifts – the back squat, conventional deadlift, and military press (strict press). It’s something we typically do only twice a year – so don’t miss out!  Sign up in the gym to attend!

Please excuse my yelling (OR, please turn your volume down…) – but it was really exciting!

It took her about a month to try this multiple times a week and finally get it – if you haven’t put that kind of effort in, chances are, you haven’t seen these kinds of results – what are you waiting for??

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax Ball, 3 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Rope Climb Skill Work.

“Dae Han”
Three rounds for time of:
Run 800 meters with a 45 pound barbell*
15 foot Rope climb, 3 ascents**
135 pound Thruster, 12 reps

*Instead of a barbell, run with a plate (45/25). This will be more difficult, but it will also mean that you have less of a chance of breaking a window – good things!

**If you cannot do the rope climbs as rx’d, sub 15 strict pullups per round instead. Those of you that might have to share ropes during the metcon, hopefully after you’ve started the run people will be staggered throughout the rounds. If that’s not the case, let the faster folks go first and take advantage of the rest!

***The rx’d women’s weight is 95lbs.

Tuesday, 11/29/11

28 Nov

This time last year, the Rittenhouse Run was on the agenda – this year is no different! CFCC’s Rittenhouse Run will be held on Sunday, December 18th at 10am. We won’t just be running this year!  SAVE THE DATE – this is a CFCC event you do NOT want to miss!  After that we’ll be heading over to PARC for an official Holiday Brunch (more on this ASAP!).

The video from last year was amazing – check out the video here.

‎”Man must be arched and buttressed from within, else the temple wavers to dust.”
– Marcus Aurelius

Jordan is funny.

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 minutes of double under practice followed by, wrist stretching, ring row and perfect push-up practice.
SKILL WORK: Strict Muscle-Up strength work or False Grip Ring Pull-up
METABOLIC CONDITIONING: 3 rounds of AMRAP in 1 minute of each: 1 minute of ring rows, 1 minute of push-ups, 1 minute of double unders.

ON RAMP with Erin, at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll, til 10 past.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Squat to Stand
ACTIVATION: Box Jump, for 10 minutes.
STRENGTH/SKILL WORK: the Goblet Squat.
METABOLIC CONDITIONING: 5 rounds for time of: 10 Box Jumps (24/20), 5 Goblet Squats (1.5/1), 30 second plank.