Tag Archives: Muscle-ups

Friday, 7/6/12

5 Jul

In honor of FRIDAY. Maybe you’ll find this funny… maybe you’ll find it annoying…

Amber’s team looks on while she crafts the makings of a great box jump: solid balanced landing, knees in line with toes, back in neutral, and chest up. It’s simple but VERY important!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders as needed 5 minutes.

DYNAMIC WARM-UP: Run through the Neutral Grip Kipping Muscle-up Drills.

SKILL WORK: 10 minutes of additional muscle-up practice.


Previous times we’ve done Cindy.


AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

*list YOUR previous best Cindy score on the board BEFORE you begin the workout.


If some things are frustrating in CrossFit, don’t worry.  You’re not the only who’s frustrated!  And believe us, PROGRESS is inevitable as long as you SHOW UP.  That said, here are some thoughts from a member who was working towards “better pull-ups” during the CFCC BCCC as one of his performance-related goals.  His exchange with one of our counselors was JUST great and I had to share it with you. ENJOY!

The pullups?…Oh yeah….the pullups!  Right.
Here’s what happened to the pullups … (see, what happens when you ask all of these questions, you get truth that sounds like excuse — not my fault) … in their serial steps:
1. I did two weeks of the get diesel plan on the pull up bar. 
2. Things were cool and I felt good about myself. 
3. Then I learned to kip. 
4. Which was cooler — by a good amount. 
5. Then I practiced doing metcons like a normal crossfitman (meaning without those silly bands). 
6. I felt gooder about myself. 
7. Which was cool. 
8. Then I got sick and seemed to be representing every person in Philadelphia that needed a lawyer for about two weeks (the kid was bizzay!).
9. I felt good about myself, but was slinging snot out of my head like whoa and was trapped behind my desk with no reprieve!
10. I decided to Murph it up.  RX.
11. I did it in 48:00.  Which was cool.  But I could have done it faster.
12. I left Murph with less hand than I had when I got there.
13. Now my hands bleed when I pick up heavy things — e.g. my own body weight.
14. I bitch about it a good deal.
15. I still feel good about myself.
16.  Which is cool.
So…depending on how you look at it, the pull up thing worked.  I kip decently.  And look like I’ve actually been doing this crossfit thing. 
17. I finally feel like I belong.
18. Which is the coolest.

SATURDAY, 12/17/12

17 Mar

GAMES: 12pm today (Saturday) and 11am on SUNDAY – no matter what the Calendar says, sorry, it’s been finnicky!

“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.” – Samuel Beckett

Todd, one of CFCC's founding members, currently in Ireland. Pictured in Wicklow.

9am and 2pm SESSION:

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Overhead Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.

“Helen” : 3 Rounds for time of: 400m Run (THE LONG LOOP), 21 American Kettlebell Swings (1.5/1), 12 Pull-ups

Every other time we’ve done Helen.
More specifically, your previous Helen times!

Yesterday’s muscle-ups.

30 Nov

Congratulations to Thai and Len for getting their first muscle-ups!

And Elie Dworkin snatched 135lbs. for the first time! Thank you, Ramsey for catching video!

Tuesday, 11/22/11

21 Nov

Nothing will work unless you do.
– John Wooden

The Advanced Class this week will be held on Saturday from 11a-1pm.  Questions? Email us!  If you are in the Advanced Class please sign up on the Calendar to attend.

Check out more progressions for muscle-ups from Naka Athletics!

Season’s Drinkings! from Robbwolf.com – ah yes, I remember the days when I used to sip on soy chai tea lattes all day long and WOOOOONDER why I couldn’t keep my eyes open – don’t be fooled! Get the facts on your “comfort drinks” and learn how to make versions that don’t TRASH your metabolism!

Did you know... that once upon a time CFCC lived in a racquetball court?

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Assisted Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Ball Slam, 1 minute. Pass off to a friend during the minute – see how many slams you can get.
STRENGTH: Strict Muscle-Up or False Grip Pull-up
METABOLIC CONDITIONING: With a partner complete the following, only one person may be working at a time, only one pull-up station may be used at a time, only one ball is assigned to each team (20/14/10): 50 pull-ups*, 50 Ball Slams, 50 Burpees, 50 Ball Slams, 50 Burpees, 50 Pull-ups, for time.

*For those who already can, 5 rope climbs.

ON RAMP with Erin at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 5 minutes.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each leg.
DYNAMIC WARM-UP: 3 rounds of: 5 Squat to Stand, 5 Air Squats, 5 Good Mornings, Leg Swings each side. Hip Swings each side.
SKILL: The Squat vs. the Hip Hinge – Build to a single leg squat.
METABOLIC CONDITIONING: 5 rounds for time of: 5 Single Leg Squats per leg, 5 Good Mornings, 50ft. of a plate Overhead Walks.

Tuesday, 6/21/11

20 Jun

5 Barbell Rules, from CrossFit Lisbeth.


CFCC’s next Happy Hour is Thursday, June 30th, at 730pm at the Up Bar at Marathon on 10th and Walnut.

The Last Nutrition Seminar for a whole month is at 11am this Saturday. Sign up on the calendar to attend.

If you attended a Nutrition Seminar and did not schedule a time to speak with me about your own specific goals – please email me at crossfitcc at gmail with three available times that work for you (mid-mornings and afternoons are better for me, but if you can do after 730pm that works too). Measurements and pictures for your own records will be done on Saturday at 12pm after the last Nutrition Seminar or, if you cannot make that time, they will be done next Monday.

Chris, Beka, and Avener.

SELF MYO-FASCIAL RELEASE: Foam Roll Quads/Adductors, 2 minutes each side.

MOBILITY: 90/90 off the Box, 2 minutes each side. Barbell Assisted Thoracic Extension with a partner, 1 minute each person. Band Assisted Pec Stretch, 1 minute each side.

DYNAMIC WARM-UP: Skill Work, Hang Power Snatch.

POWER: Hang Power Snatch, complete 5 x 2 at 60% of best snatch. Focus is on jumping the bar straight up the body (as opposed to letting it swing away) and catching the bar as high as possible.

METCON: 6 Rounds for time of: Kettlebell Farmer’s Walk ½ of Chancellor, Sprint ½ of Chancellor (pick your load! – heaviest load + best time is score.)


ON RAMP, at 630pm, upstairs, with Sammy.

Self-Myofascial Release: Lax Ball to Glutes, 5 minutes.
Mobility: Spiderman Stretch, 1 minute each side.
Dynamic Warm-up: 3 Rounds of: 5s Wide Grip Supinated Hang, 10s plank (arms extended, not on elbows!), 15 Steps of a Prisoner Lunge.
Posture and Stability: Wall Squat, 3 minutes of practice.

METABOLIC CONDITIONING: “Cindy” : AMRAP in 20 minutes of: 5 pull-ups, 10 push-ups, 15 squats


GYMNASTICS, at 730pm, with Sammy.

STRENGTH: Front Levers-bar
SKILL: Muscle-Up
5 jumping muscleups
7 burpee tuck jumps

Tuesday, 6/14/11

13 Jun

There are Nutrition Seminars this week at 730pm on Wednesday, June 15th and Sunday, June 19th at 10am. These sessions are free for members and will include the beginning of a new body composition change challenge at CFCC. Please sign up on the Calendar to attend!

Ted, new to CFCC, learns to snatch. Note his elbows, positioned high and outside, and the proximity of the bar to his body. Well done, Ted!

Self Myofascial Release: Lacrosse Ball to Rear Delt, 1 minute each side.

Dynamic Warm-up: 3 Rounds of: One attempt at a static hold at the bottom position of a ring dip (no more than 10 seconds), 5 Plyo Push-ups (come up out of the bottom so your hands come off the floor), 5 forward rolls, One attempt at a static hold of the handstand (free-standing if you can, otherwise wall-assisted – no more than 10 seconds).

Postural Stability: Single Leg Squat Hold, 1 minute each side.

Metabolic Conditioning:

From the mainpage workout on June 17, 2010.

3 Rounds for time of:
10 Muscle-Ups
10 Forward Rolls
20 One Legged Squats (alternating)
Handstand Walk, 60ft.

Specific Scales:

Muscle-Ups: Ring Dips
One Legged Squats: to a box, 10 each leg, use rocking or bar assist as needed
Handstand Walk: Wall-Assisted Walk, or 30s Hold.

ON RAMP, held downstairs, taught by Sammy at 630pm:

Self-Myofascial Release: Lacrosse Ball to Trigger Points in Shoulders, 5 minutes total.

Dynamic Warm-up: 3 Rounds of each: 5 cat camels, 5 hollow rocks, 5 inchworms out to a hollow position, one attempt at a wall walk-up with a 10 second hold.

Postural Stability: Single Leg Squat Hold, 1 minute each side.

Skill Work: Ab Wheel Rollout – or “how to take the “Camel Position” of “Cat-Camel” to a whole new level”

Find how far out you can roll without hyper-extending the lumbar spine. Mark your distance for use during the metcon!

Metabolic Conditioning:

AMRAP in 20 minutes:

5 Ab Wheel Rollouts
10 Single Leg Squats (alternating)
15 second Handstand Hold

Specific Scales:

Ab Wheel Rollouts: Scaled by distance with chalk lines, or 5 Hollow Rocks
One Legged Squats: to a box, 5 each leg, use rocking or bar assist as needed
Handstand Hold: Scale to a Wall Assist Hold


GYMNASTICS, at 730pm with Sammy:

Kinesthetic Awareness: 10 Minutes of Free Standing Handstand Practice
Skill Work: Bridge
7 Rounds for Time:
7 Bridge Ups
7 Rolling Box Jumps

Saturday, 5/21/11

20 May

SATURDAYS AT CFCC : Want to learn to kip? Sammy’s covering that at 12pm! Want to find out what your 1 1/2 mile time is? You can do it with Liz at 10am. Do you have any idea what a hieden is? I don’t… find out from Jay at 11am!

If you’re a member of the Rue La La group you can attend any of the sessions today!  Please come out and meet us! 

Everyone else, I’ll be putzing around the basement to lay flooring, hang up whiteboards, and spray paint some logos.  Want in? Just come by!

Yet another muscle-up PR!

Self Myofascial Release: Foam Roll for 5 minutes – hit anything that’s sore!

Mobility WOD: 90/90 off the box, 1 minute each leg.  Gastroc/Soleus Stretch, 1 minute each leg.

Dynamic Warmup: Learn the movements.  Take the one by one and try them out!


For time:

50 Box jump, 24 inch box
50 Jumping pull-ups (rx’d ROM is hands touch the bar while standing at full extension of the arm and hip)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings (45/35lb. plate)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The Coach in the session may opt to have new people perform the following scale: 

For time:

50 Box Jumps, 20 inch box.

50 Jumping pull-ups

Walking lunge, 50 steps.

50 Knee Tucks

50 Push Press, 45 pounds

50 Air Squats

50 Burpees

100 Single Unders

The optional cap on the session is the end of the hour.



Time trial: 1.5 miles



pepito warmup
wall squat x 10
goblet squat x 10
jump squat x 10
tuck jump x 5
pushup with twist x 10
mountain climber x 20
bird dog x 20
turkish get up x 10 (work up in weight if you can)
double under x 100
swing x 100
pushup x 50
chinup (MUST USE CHINUP GRIP) x 50
air squat x 50
box jump x 25
row 1000M
push press x 20 (HEAVY)
hiedens x 20



Skill: Kipping

Kinesthetic Awareness: handstand walking
Metcon: 3 rounds for time:
100ft walking handstand
20 pullups
20 pushups
20 rocking hollows