Photo by Hillary Froning Photography
Photo by Hillary Froning Photography

REMINDER: We will now have a 2:15pm session beginning today!

Metcon (AMRAP – Rounds and Reps)

10 Minute
3 – Power Cleans (185/135)
1 – Bar Muscle Up (Increase by 1 each round)

Rest 5 Minutes

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

No Rest after Row

100 DoubleUnders

14 Replies to “10/01/2013”

  1. I didn’t do the rows because I didn’t have a row machine, did snatches at 185 instead of cleans cause i did cleans yesterday. I also have never done a muscle till this morning(got 1 and pulled as high as I could for the rest, attempting to get over the bar).

    So I got 6 rounds of 185 snatch, 1 muscle up

    100 double unders

    • Mitch, i dont have a rower either. For rows, i use a 45# bar and do SDHP. 10 SDHP = 100m.

      • Thanks matt! Didn’t even think about that. Any advice on technical work or progressive work with muscle ups? I know to do more pullups, and to practice the bow and bend. Do you know of anything else?

        • Your best bet, honestly, is to be trained by a coach, if there is one in your area. I’m probably not the person to be giving technical advice on a complex movement such as the muscle up. However, I can tell you the things my coach had me do when I was learning the muscle up. First, work on strict pull ups as much as you can, dips too. Warm ups, workouts with 5-10 pull ups per round, keep it strict. Dont kip in a workout if your pull ups arent strong. Once you have the strength, develop a sound kipping technique. This will take a lot of practice. A lot of solid crossfit trainers have videos on youtube that show good technique points for kipping and muscle ups. For 6 months, I would attempt 1 muscle up before every workout. One day, it just came to me. It’s hard, man. Technique is everything! Good luck!

    • Mitch- one comment i have. You said, “I also have never done a muscle till this morning(got 1 and pulled as high as I could for the rest, attempting to get over the bar).” The first time i got a muscle up, our workout was 1 muscle up, 100 DU’s, 2 MU’s, 90 DU’s…and so on. It was a 10 minute AMRAP. After the first round i couldn’t finish another muscle up. I wanted to substitue for it so i could get a good workout. My coach wouldn’t let me. Told me I had to push myself. So, here I am, stalled in a workout and pissed because I’m not getting anything out of it. I couldn’t go any farther. Your body does amazing things when it’s pushed to its limits. I ended up completing 3 rounds +1 Muscle up. Not amazing, or even good, but more than I wold have done if my coach hadn’t been such a d*ck. lol. Push yourself. I have no doubt you could have done more.

  2. Due to limited head clearance in my garage, I am unable to do bar muscle ups…any good suggestion for a sub?

      • 3 pull ups + 3 dips= 1 muscle up.
        I’ve seen this substitution at a few gyms. I’ve used it a few times and i believe it’s harder than actually doing muscle ups

  3. Metcon: 10 Rounds (Chest to Bar Pull-Ups)
    500m Row: 1:31 PR
    100 Double Unders: 1:47

  4. Thanks matt! Yea I do need to do more pull ups and push that harder. Thank you for the encouragement.

  5. Metcon 1: 6 Rounds
    Subbed 2 Strict Pull-ups + 2 Rings Dips for each MU

    Row: 1:35

    200 Single Unders: 1:44