08/01/2008
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Jeff's Support WOD: 92 Ab Work movements (use Sit-Ups, Knees to Elbows &/or GHD Sit-ups and tell us what & how many you did! Make sure it totals 92!)
Let's wish Jeff a Happy "Birthday"! His real birthday is in November, but today is his 2nd birthday in the same year. How many folks do you know with 2 birthdays? So cool. When receiving a stem cell/bone marrow transplant, your "birthday" is the day that your stem cells are put back into your body. Today is that day for Jeff. If you think of it, please send positive thoughts his way today!
BTB CrossFit ATL 
Requirements: In order to do muscle ups, you must first be able to do at least ten or fifteen pull ups. You must also have the patience and determination required to master the technique. For most people, it takes some practice to get a feel for the coordination and timing required to do a muscle up.
There are two keys to performing the muscle up:
The grip is very important. Most people train pull ups by dangling from the bar by their fingers. For a muscle up, it is important to slide your grip farther over the bar. This allows for an easier transition from the pull up to the dip.
Timing and coordination are also important. When first learning the muscle up, it is easier to achieve it with a slight swing. The explosive pull up should begin right as you start to swing backwards. It usually takes a little experimentation to discover the right timing for you.
So why do we do muscle ups anyway? Muscle ups are a great CrossFit Smyrna specific strength exercise. Muscle ups develop overall upper body strength and promote coordination.Developing a Muscle-up Part I: Stability (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)...[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)...[wmv][mov]
Good morning Crew:
I know we have been doing a lot of Pull-Ups and some of you are recovering from hand blisters but I really would like for everyone to come in today and give this a try. We have no pain in Crossfit and who cares if washing your hair hurts like hell. Cowboy/Cowgirl up and lets have a great PULL UP DAY. See you all later...smile its the Weekend.
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What time is the muscle up crew showin up tonight?
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Free CrossFit Smyrna Shirt for anyone who gets their first Muscle Up tonight. And for the rest you have to get 12 in a Row. This is not to say that a shirt is worth more than the pride of saying you are part of the Muscle Up Crew!
Cindy: Tonight you will Muscle Up!!!!!
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Nick - coming in at 11, you there?
Anyone up for a lunch?
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I am here...
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I will get first muscle up...and my first CrossFit Smyrna shirt....and be apart of the Muscle Up Crew.....
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Although a muscle takes great coordination...my money says JJ gets his on pure brute strength. Asshole.
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haha....
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Let's wish Jeff a Happy "Birthday"! His real birthday is in November, but today is his 2nd birthday in the same year. How many folks do you know with 2 birthdays? So cool. When receiving a stem cell/bone marrow transplant, your "birthday" is the day that your stem cells are put back into your body. Today is that day for Jeff. If you think of it, please send positive thoughts his way today!
BTB CrossFit ATL
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Adam wins the first CrossFit Smyrna shirt!!!!
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PR by 30 minutes on the muscle ups... and 12 in row. 7:15
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30 mu's: 6:23
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Let's see...Scott = asshole, Adam = asshole, JJ = asshole per Lance, who's next
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30 MU: 10:19.....doesn't qualify me as an asshole yet...well...nevermind.
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