Workout of the Day:
Log 5 Minutes in a Handstand
then:
As Many Rounds in 15 minutes of:
5 Pull Ups
10 Push Presses
15 Walking Lunges
Post rounds to comments. Compare to September 2nd
In case anyone missed the news yesterday, Big Shane hit his first Muscle Up on Wednesday. For those unfortunate enough to have missed this, we managed to patch together a little video. 
Big Shane’s Muscle Up – [Vimeo Link] [YouTube Link]
That is quite possibly the single best video I have ever seen….
Well done Shane!
Great video Colm, amazing stuff, and of course well done to Big Shane, a momentous occasion!
Good job, Shane!
Great work Big Shane! That’s huge!
Will, we need to talk. It’s about my legs. Now I’ll have you know that my legs are decent, god-fearing legs that have never intentionally harmed anyone in their lives and frankly I don’t feel they deserve this level of abuse. I can assure you they feel terrible for whatever they might have done to offend you and would simply ask that the onslaught please, please stop.
Dont blame me Kyle, I scheduled handstands and 1RM pullups for today.
You can curse Colm’s name while doing your push presses and lunges.
haha great video and muscleuppery.
I was thinking about this a bit over the last few days. A lot of very strong feckers are unable to do muscleups and this is put down to “technique” or whatever. I managed to do my first one while fairly weak (definitely didn’t have 15 strict pullups and dips at the time, Barely had 1 ring dip) and knew nothing about technique, apart from the false grip. Now the transition requires some fairly serious shoulder flexibility which might not be present in some strong folks due to mucho benching and whatnot over the years. It’s obviously different for everyone but for strong people that are familiar with technique (which would represent a good few people at this game) surely flexibility is the key for these guys. Any ideas?
Flexibility would definitely be an issue if it was so bad that it restricted you from getting into a rock bottom dip position, even with a lot of forward lean.
You’d have to do the press-out portion as a kind of tricep pushdown if you couldn’t get your forearms into a moderately vertical positon, which would be bloody hard alright.
Just saw the video—holy crap that’s a piece of work! So take heart, Colm even if your WOD performance is stagnant, your movie making abilities have progressed exponentially. Compare to http://crossfit.ie/2008/05/05/mon-may-5th/
Ed, I’m sure if I qualify as ‘strong’ but when trying to do a muscle up I could easily do 12-15 pullups and at least 8-10 deep dips but still couldn’t get a muscle up. I watched all of the videos a lot and certainly had the knowledge of technique, but the application of said knowledge took much more practicing than I thought. I also found that my strength in pull-ups/dips was drastically disproportionate to my strength (or lack thereof) in the transition. These two factors, rather than shoulder flexibility were my limiting factors, however I am a study group of one.
As I mentioned to Colm last night, I’m getting very nervous. While I continue to make progress, my gains seem to be toward the end of the asymptotic curve, while many other at CFI are smack dab in the middle of it. If you guys keep this up, I’ll have to stop sandbagging…
That’s a good point about lack of strength at the transition alright Kyle.
Unless someone has been practising extremely deep ring dips, and extremely high pullups, chances are the relevant muscles have never been particularly stressed in that little neglected range of motion in between the two.
The soviets published some studies on partial reps on lifts like the squat back in the day, and claimed that on average strength gained in a specific section of the range of motion of a joint had a carryover into increased strength 20 degrees either side of that range, which decayed the further out you got.
Kinda makes sense intuitively, but I’d say the actual numbers need a dose of salt shaken over them, as frequently scientists in Russia used to publish any old crap just to avoid getting shot for not discovering anything.
Anyway, a dip that’s deep, but not completely rock bottom is probably fairly analogous to a slightly high squat in this kind of situation. You’d still build up some strength lower in the range of motion, but nowhere near as much as if you really got down there.
All that rambling leads us to probably the best way to train for muscle-ups: negatives.
That makes sense. Never underestimate the power of rambling!
Ames: 20,28,22,19,18; 7 rounds, 6 Push Presses (17Kg)
Celeste: 28,36,27,32,32; 8 rounds, 10 Push Presses (17Kg)
Keith: 44,38,27,19,25; 7 Rounds, 2 Push Presses (20Kg)
Kyle, The: 27,26,22,8,8; 12 Rounds, 9 Lunges as rx’d
Nicholas: 59,38,27,38,25; 8 Rounds, 9 Push Presses (20Kg)
R*Dawg: 60,42,29,18,29; 12 Rounds, 5 Push Presses as rx’d
Double T: 40,42,34,34,21 6 Rounds
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