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Exercises Movements, technique & proper execution

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Old 02-22-2010, 02:51 PM   #1
William Gottshall
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Join Date: Oct 2007
Location: Kansas City  MO
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For Thos Struggling With The Muscle-Up

This is one of those "if I can do it anyone can do it" posts.

If you're struggling to get your muscle-up maybe this will help.

First let me say that I'm definitely in the best crossfit shape. I can't do one single Hand Stand Pushup, I weight 190 and my 1RM deadlift is 330 at best and I struggle with many other things.

After doing crossfit for just over 2 years I finally got my first muscle-up this morning and then this afternoon I did the 30 Muscle-Ups for time workout and finished it in about 25 minutes.

What happened?

For one I think it had a lot to do with the Jason Khalipa video the other day where he had the newbie doing a muscle-up in about 20 minutes:
http://www.crossfit.com/mt-archive2/005261.html

I highly suggest you check it out.

In my warmups I stressed doing pull-ups all the way to my chest, which stupidly I've never done before.

And as Jason talks about in the video I made it a point to try and keep my hands close to my chest.

As he also talks about I tried to stress rocketing my upper body forward to transition from the pull-up part to get to the dip position.

This morning I got 5 and I could hardly believe it. I was so excited and pumped that I decided I'd try the 30 muscle-ups for time this afternoon.

Looking back I see that poor technique played the biggest part in not being able to do them before today.

I highly suggest you check out that video.

Have a wonderful day,
John
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Old 02-24-2010, 06:19 AM   #2
Dimitri Dziabenko
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Location: Toronto  ON
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Re: For Thos Struggling With The Muscle-Up

Congrats! Next stop: strict muscle up
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