Muscle up

Finally got it yesterday. I knew I had the strength to get it for quite a while now, but it is a movement requiring skill, not just strength. The false grip took some time to grasp, but I did a lot of ring pull ups over the past few months and that helped. I was surprised the first time I just tried to hang with a false grip, it didn't feel like I could do anything with my hands it that position. Practicing it over time was a key to feeling comfortable with it.

The transition from pull up to press out (dip position) is where I always lost the muscle up. I did not know what muscles to fire that would put me in front and above of the rings. After watching a training video on the CF website where Jason Khalipa is able to get a newbie to CrossFit (with some good base fitness/strength) able to complete a muscle up in 20 minutes. His tips definitely helped me figure out the transition.

So yesterday's workout was a hero WOD called "War Frank", in honor of a fallen Marine Captain Warren A. Frank, 26, of Cincinnati. WOD was:

3 rounds for time of: 25 muscle ups, 100 squats, 35 GHD situps.

Yes this translates to 75 muscle ups…my goal was just to get one today. After some warm up and a few simulated MU's by supporting my feet in an elevated position in front of the rings, I took a few attempts. On my 3rd attempt, it just clicked. I was able to pop up right to a dip position and pressed out nice and easily. I then did 2 more before letting go of the rings. In the end, I completed a scaled back version of this workout by doing 6 muscle ups each round. (Didn't keep exact time, but was nearly 40 minutes or so). I then did 6 more prior to leaving. So not bad for a 1st day with muscle ups by completing 24 total.

The skin on my wrist was worn off. I guess this is a new area to develop some nice deep rough callouses that will help with future workouts.