CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > Community > Testimonials
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Testimonials CrossFit's successes / your achievements

Thread Tools
Old 11-30-2004, 04:33 PM   #1
Pat Janes
Departed Pat Janes is offline
Join Date: Jan 1970
Posts: 709
Just did my 1st muscle-up about 20 mins ago..! I couldn't believe when I started to roll over the top of the rings. I think I almost fell down from the shock of it.

3 days ago, I started re-reading the November 2002 edition of the CrossFit Journal (contains info re: the muscle-up); I figured it was time I started working on them as I've been crossfitting for a while now and have done more pullups than most people walk.

So... I spent the last couple of days working on my false grip and doing sets of singles and wearing a big groove in my wrists.

This morning I decided to push a little harder after reading in the above article:

"As weird as it sounds not trying hard enough is common among even the most accomplished athletes. Don’t give up on each attempt until you’ve struggled for ten seconds with the rings at the chest. This part is very hard."

At the top I kept pulling as hard as I could, pushed my nose forward and tried to roll my elbows up and over... 1st muscle up resulted.

I did another one about 10 mins ago, just to make sure it wasn't a fluke.

So... moral of the story is, if you've been CrossFitting for a while, cranking 100s of pullups/dips and think that a muscle-up is beyond you, chances are, you're just not trying hard enough.

Pictures (and possibly video) to come...
  Reply With Quote
Old 11-30-2004, 05:24 PM   #2
Roger Harrell
Affiliate Roger Harrell is offline
Roger Harrell's Avatar
Join Date: Jun 2004
Location: San Rafael  CA
Posts: 2,318
CONGRATS!!! The muscle up is one of those exercises that you can really grunt through pretty darned slowly sometimes. It's odd but I've had reps where it takes me a good 5-10 seconds to get from a full pull up to the base of the dip, but does indeed make it.
  Reply With Quote
Old 11-30-2004, 07:41 PM   #3
Brian Gibson
Member Brian Gibson is offline
Join Date: Oct 2004
Location: Big Stone Gap  VA
Posts: 424

I want to try one of these so bad. I just don't have anything around that I could try one on. I don't have any rings and can't afford any right now.
  Reply With Quote
Old 11-30-2004, 10:07 PM   #4
Mike Minium
Member Mike Minium is offline
Join Date: Feb 2003
Location: Oakland  CA
Posts: 860
Sweet--our first documented Aussie CrossFit muscle-up!

Great work, Pat.

  Reply With Quote
Old 12-01-2004, 12:00 AM   #5
Laura Rucker
Member Laura Rucker is offline
Join Date: Sep 2004
Location: San Diego  CA
Posts: 845
Yay! Great job, Pat!
  Reply With Quote
Old 12-01-2004, 01:36 AM   #6
Pat Janes
Departed Pat Janes is offline
Join Date: Jan 1970
Posts: 709
Thanks guys... I've now done 6 of them throughout the day; it's become kind of addictive.

Not sure I'm quite ready for the 30 muscle-up WOD tomorrow though (I run a 3-day cycle behind).
  Reply With Quote
Old 12-01-2004, 05:54 AM   #7
Larry Lindenman
Affiliate Larry Lindenman is offline
Join Date: Jul 2003
Location: Chicago  Illinois
Posts: 2,769
Great job Pat! It's a strength and technique thing. I strained my neck (from the lower neck to between the shoulder blades) doing the 30 muscle-ups. . .must be pushing my head too far forward!
  Reply With Quote
Old 12-01-2004, 10:48 PM   #8
Pat Janes
Departed Pat Janes is offline
Join Date: Jan 1970
Posts: 709
Well... after only learning how to do muscle-ups yesterday, I thought for some reason, that I was ready for a 30 muscle-up WOD. I was wrong.

I managed to get 5 muscle-ups in the 1st 30 mins, with about 15 missed attempts in between; I struggled with each miss for at least 10 secs before giving up on them; some stuck, but most wouldn't.

I was amazed by how quickly they fatigued me. I got 2 in the 1st couple of minutes, but I needed much more of a break for the 3rd, and increasingly large breaks for #4 and #5.

After 30 mins, I realised I just wasn't going to get anymore and finished the rest of the WOD with the 4PU/Ring dip sub. As a new convertee to MU, I'm not sure that 4 is really enough.

As I said in my WOD comments, anyone who believes that 4PU/4Dips is too hard a sub for a MU, hasn't done one, because they are really tough, particularly for reps.

I am still trying to imagine what 30 muscle-ups in just over 7 minutes looks like; it certainly defies my imagination. Amazing work, Kelly...!

  Reply With Quote
Old 12-01-2004, 11:19 PM   #9
Beth Moscov
Member Beth Moscov is offline
Join Date: May 2007
Location: Boulder Creek  CA
Posts: 1,269
Pat - in my ignorance about Australia - does a muscle down under start from upside down?

  Reply With Quote
Old 12-02-2004, 03:17 AM   #10
Pat Janes
Departed Pat Janes is offline
Join Date: Jan 1970
Posts: 709
Interesting you should say that, Beth. I got the video camera out today and had to turn the viewfinder upside down to point it towards me to line it up properly. So the picture was indeed, upside down.

However, I'll be leaving the inverted muscle-up alone for a while yet, I think.

For now, as promised; photographic evidence of a pretty ugly looking muscle-up:
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
BAR Muscle-ups Equivalent to RING Muscle-ups? Greg Varga Exercises 20 12-03-2007 06:49 PM
Lost 5lb of fat and 7lb of muscle, how to prevent muscle loss? Dimitri Dziabenko Nutrition 12 06-02-2007 06:33 AM
First Muscle Up(s) Craig Uchimura Digital Coaching 6 01-29-2006 02:37 PM
30 Muscle Ups Troy Archie Workout of the Day 5 07-30-2005 09:53 PM
Muscle Up Brad Williams Exercises 6 05-12-2005 06:25 PM

All times are GMT -7. The time now is 05:41 AM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.