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Old 09-13-2007, 06:53 AM   #1
Sean Dunston
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First Muscle Up!!!

Last night was a "power" night at CrossFit Alexandria. Our CF gym has only been open since July 6, so this is pretty new to me and the rest of the members.

Our WOD was pretty straightforward:

5 rounds of Cleans (I used 95 lbs)

followed by 5 rounds of:

5 Squat Jumps
5 Box Jumps
100 jump rope (or 20 DU -- I went with DU)
5 Med Ball Slams

It was Testosterone heavy last night -- only one female member and I think there were 6 of us guys. So, after 2 rounds, we started putting 45lb wheels on our 24" box... I was able to complete my final round of 5 box jumps with 4 wheels on top of the box, then we put a 5th on it -- just to see, I did it once, and that was enough for me... a tad over 39" on the tape measure! And I am barely 5'7"!

When everyone completed the WOD, Rudy, who is the owner and one of the coaches, wanted to work on Muscle Ups with a member, so we went to the rings... I watched along with everyone else. I had never seen one done in person, and never attempted it... only seen them done on the CF videos. The first guy struggled on the initial lift and couldn't get all the way up, so Rudy told me he thought I could do it and showed me how to use the false grip. I got up into the dip position, totally surprising myself and everyone in the gym, then pressed myself all the way up!

I was astonished!

A couple of other guys then got in line to try it for themselves.

We all love our new gym, and I am confident that many of us will be doing MU in the future!

I can't wait to get back to the gym tonight to try to put 2 of them together back-to-back!

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Old 09-13-2007, 07:37 AM   #2
Nick Cruz
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Re: First Muscle Up!!!

Congrats! Ill bet you could string a couple together now too!
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Old 09-13-2007, 07:48 AM   #3
Sean Dunston
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Re: First Muscle Up!!!

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Originally Posted by Nick Cruz View Post
Congrats! Ill bet you could string a couple together now too!
Thanks.

I hope that is right.

I'll keep the board posted!

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Old 09-13-2007, 08:09 AM   #4
George Mounce
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Re: First Muscle Up!!!

Congrats!

Extra message here to get over 10 characters.
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Old 09-13-2007, 10:19 AM   #5
Richard Hoar
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Re: First Muscle Up!!!

It was pretty sweet last night Sean. You held that dip position for what seemed an eternity before you pumped it out. Big kudos. Though I still hate (read: am extremely jealous of) you for scoring the MU first.

Looking forward to tonight...

- RCH
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Old 09-13-2007, 10:51 AM   #6
Sean Dunston
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Re: First Muscle Up!!!

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Originally Posted by Richard Hoar View Post
It was pretty sweet last night Sean. You held that dip position for what seemed an eternity before you pumped it out. Big kudos. Though I still hate (read: am extremely jealous of) you for scoring the MU first.

Looking forward to tonight...

- RCH
Thanks, buddy!



You'll get yours soon... probably tonight!

You and Big Matt kept getting so close each time. And when you did them it just seemed if you could have gotten your hands under you a little quicker, you'd have been there.

It is a Met-Con night tonight, so you may want to hit the rings BEFORE the WOD...

I'll be there ASAP after work. I'm going to hit the rings too!

Somebody has to keep you on your toes.

See ya there.
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Old 09-13-2007, 12:34 PM   #7
Gant Grimes
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Re: First Muscle Up!!!

Congrats, man. Sounds like y'all have a good thing going up there.
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Old 09-20-2007, 06:58 AM   #8
Sean Dunston
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Re: First Muscle Up!!!

I got two MUs in last night between my warm up and the WOD - but they were not consecutive.

Still working on it!

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