W.O.D. 7.21.14

Gymnastics Skill Focus:
Muscle Up

For time
5 Muscle Ups
Run 200 Meters
4 Muscle Ups
Run 200 Meters
3 Muscle Ups
Run 200 Meters
2 Muscle Ups
Run 200 Meters
1 Muscle Ups
Run 200 Meters

"The man who has no imagination has no wings."
- Muhammad Ali


Unknown said...

I feel like once your calling has found you everything has a way of just "falling into place". Things become easy and life becomes fun. Even the stuff that used to be major roadblocks and setbacks are viewed as building blocks to be used to assist you build your dream. Find what you love to do and you will be rewarded for the fun you have rather than the time you put in.

Jenna said...

Darcy 12:19 dip/pu/ transition
Fayth 12:13 row/dip/pu/ transition
Nick Z 6:21 jump
Chris T 11:47 dip/pu/trans
Kara 13:16 row/dip/pu/trans
Diane 12:17 dip/pu/trans
Jill H 12:28 dip/pu/trans
Mark R 13:20 jump
Lizzie 11:31 dip/pu/trans

CFKOP iPad said...

Sarah 15:25 trans/dip/pu
Jenna 13:23 trans/dip/pu

Aimee Lyons said...

Justin R: 10:07 (C2B/dip)
Matt H: 11:28 (BPU/dip)
Keith: 7:47 (rx)
Samson: 8:11 (JMU)
Marni: 10:24 (BPU/RR)
Anne B: 10:57 (BPU/RR)
Tim M: 7:09 (rx)

Paul S said...


Justin R.
Alison K.
Matt H.

Keep it Supple, Keep it Sexy.

Keith B said...


Dana 12:03 pu/dip
Shawna 12:32 pu/dip
Candi 13:58 pu/dip
Bill 10:20 pu/dip
Jason I 11:19 MU/JMU
Josh 12:04 pu/dip


Conn 12:52 MU/MUA only missed 3!!!!
Ryan A 14:45 pu/dip
Erika 12:12 pu/dip
Matt B 12:11 JMU
Stephanie C 11:25 pu/dip

Like Jason said to the 4:30 class, and I repeated to the 5:30 and 6:30. You have to train holding the the false grip, as well as doing transitions properly where you land in the deep dip. This will put you on the fast track to achieving this movement. A lot of our athletes have the strength to complete the Muscle Up. You just have to put in the time to train muscle memory in the transition and the strength to hold the false grip. Great effort all around in this fast and hard sprint!!!!

Aimee Lyons said...

Peter 7:387 JMU
Alex 7:35 JMU
Jill 8:42 JMU
Melissa 10:15 dips/rr
Mike C 10:18 dips/rr

Mike T. said...

mike t. (home gym) 6:01 rx