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Posted on March 27, 2014


NorCal CrossFit. April 3rd 2014

 

Ernie testing his back Squat. 

Be strict!

One of the skills you’ll come in and tackle in today’s workout is that muscle up. I so often see people come in pumped to get their first muscle up, only to see them flail around on the rings working to kip their way up there without any control.

There is something to be said for getting the strict muscle up down before going for the kipping muscle up. This is because if an athlete can get herself up there with strict strength, I know that she is safe to stabilize herself that high off the ground. While someone else, who might have a big powerful kip, might not have the strength to stabilize or control herself up there, leading to potential for injury.

This isn’t to say don’t try the kipping muscle up; by all means, give it a shot! But consider working the skills and strength to get a strict muscle up. Not only is it a wonderful way to continue to develop those 10 general physical skills that CrossFit is known for, but you can also impress the heck out of your friends.

In this video, Dave Durante, American artistic gymnast, who holds the 2007 U.S. All-Around title, gives some great tips on the strict muscle up. Take a minute to watch these tips before coming in tomorrow. You might surprise yourself by getting your first strict muscle up, or you might be able to perfect what you already have. Or if you’re a ways off, you might be able to bring some understanding and help coach a friend to his or her first one!

WORKOUT FOR THURSDAY

Testing 3:Weightlifting/Bodyweight

Overhead Squat

Pullup/Muscle Up

Air Squat/Pistol

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Summer Wrap up Challenge - Last Week!

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