Testing testing 1, 2, 3

This WOD is self scaling for anyone able to do muscle ups. If you are unable to do muscle ups here a re a couple sub ideas:
http://media.crossfit.com/kids/MuscleUps.wmv
If you dont have access to rings sub 3/1 pull ups and dips for this event.
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What’s possible on this WOD: Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16).
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If you haven’t read the PDF that’s linked in today’s WOD, read it. Worth reading for sure.

I’ve gotten some feedback lately suggesting that some of the Main Site WOD’s are so intimidating that people look at them and decide not to even try. I’m not sure whether this applies to a few people of many, but today’s WOD looks like a good place to start addressing this issue.
Muscle-Ups are part of CrossFit. They are difficult for the beginner, but they should not be terrifying. The standard rule of thumb is that you need to have 10-15 unbroken pull-ups and about the same number of ring dips before you can get a muscle-up.
Step 1: If you don’t have a single pull-up or a single ring dip, you need to work on these two exercises. The sub for muscle-ups is four pull-ups and four ring dips. (Other subs include three of each, two or each, or one of each).
Step 2: If you have one or more of each, work towards 10 to 15 of each.
Step 3: grab a coach and learn the move. If you’ve accomplished the first two steps and you don’t have a muscle-up, it’s because either you we (Josh, Court, Sara, I, etc.) have refused to help you after you asked, or you haven’t asked. My guess is the latter. Sara is teaching tonight. I’ll be there, and I’m happy to make getting you a muscle-up a priority, assuming you have accomplished Step 2.
Finally, I would be remiss if I did not acknowledge that in fact the standards for measuring this particular WOD as described in the PDF are a bit excessive. Neither the fittest man world nor the fittest women in the world fell into the top tier. Some athletes who finished in the top ten at the Games did not make it into the second tier! Don’t take this or any WOD too seriously.

One other really important part of muscle ups is being able to support your own weight with a false grip and be able to keep the grip as you start to pull.
Wrist/hand mobility makes a big difference in how uncomfortable (or even possible) the false grip is to hold on the rings.
Also the transition part is a skill, and it’s one you certainly can and should work on (along with the false grip) while building up your pullups & dips.
I’m teaching the 6 as well as open gym tonight and will of course be happy to assist people in learning muscle ups and their progressions as well.

Hey Guys! So, I will be teaching the 5:30, 6:30, 7:30, and 8:30 tonight. If you can’t do muscle-ups, come anyways. We will go over the progressions. During the WOD itself, if you cannot do a muscle-up you will scale to ring dips. These do not come up often enough (in my humble opinion) so you will do four minutes of those instead. I don’t like the idea of doing a muscle-up progression as a part of a WOD… that is skill work to be done on a regular basis before or after class. I am always happy to help anyone learn how to do any movement. If you would like to learn the muscle-up: Please be able to do 10 unbroken pullups and 10 unbroken ring dips, then grab me on a Tuesday or Thursday night between 7 and 9pm. Same applies with if you want to learn how to do kipping pullups.

20 x 17 = something

adam – 170 x 2 = 340 =)