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More on Muscle-Ups
The sequence below of Nicole Carroll (CrossFit HQ) is probably the best photo sequence I've seen in terms of displaying the proper body positions one has to get into in order to nail a muscle-up.
(Click on the image to see the full-size version of the photo.)
So what to do in order to get the muscle-up? You simply need to swallow your pride and drill the basics. So how do you do that?
1. Get lots of pull-ups and ring dips.
2. Do the drills in the video below.
Although the video is geared to kids, the drills are suitable for everyone.
So get to it!
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The key movement seems to be raising the legs to help push the upper body through the transition from pullup to dip.
Yes, that's correct, Tim. Doing that shortens the length of the lever, making it easy for you to push (or lean) past the sticking point.
It also allows you to momentarily unweight yourself, if you know what I mean by that (it's kind of a made-up verb on my part).
made-up verbs or not, anything that helps get up and over is good news with the MU
Does it help to wear LuluLemon shorts?
Tim,
You need to start wearing the skin-tight LuluLemon black pants, I think.
Mike, that's something NONE OF US needs to see.
Good day for me, I got 3x10 of the 60 pullups I did today (CF WOD) unbroken! This is a PR for me, it looks like 15 may be possible in 2007.
By the way I did todays WOD in my black LuluLemon shorts!
all right Franklin.
the expressions on the faces of the guys watching Nicole do the muscle up are pretty funny
Hey there Mike. I don't appreciate that stab at the "skin-tight black pants." Don't think that went unnoticed. I think you are probably just jealous because we didn't invite you to get in on the Lulu Lemon run. Don't worry, you can wear them too... they might help you beat my rope-climb/deadlifting time... not likely though :)
ooh, burn.
did yesterday's w.o.d. today at home. sub'd 1.5P kettlebell snatches, one armed, 6 ea arm.
10 rounds + 6 snatches
i'm used to doing swinging snatches with the kettlebell, so it's difficult to break that habit and try to get a completely vertical path of travel on the bell. so the snatches were a little awkward. by the way, that's also a killer grip workout.
i'm planning on doing today's w.o.d. tomorrow, but I'm a little worried about the kettlebell 2 days in a row. don't know if my back's up to it. also, what happened to people posting their scores? i feel like i'm the only one, so it makes me feel weird.
I got 10 rounds exactly today, Jonathan.
Yesterday I got 11 rounds + 9 snatches.
Yesterday I got 90 minutes of extra sleep.
Tuesday I got 9 rounds.
Nice work on the 11+ Sam!