Today’s WOD is simple…  30 Muscle-ups for time. 

Simple and easy, of course aren’t the same things. Coach Porter and I went through this WOD at lunch time and fought hard for every single repetition in this workout!!! After a toughly contested battle, each of us came in at the sub 7 minute mark. It felt amazing to keep up with Porter throughout this WOD. After 2 solid weeks of strict Paleo/Zone diet (5block meals/2block snacks) I have seen substantial gains in my strength to weight ratio. While body weight is down, all indicators thus far show me that I have not lost any strength. The results thus far have been far more than I would have predicted going in to my 8 week challenge.

30 Muscle-Ups for Time — CFWS Coaches Duel from rick larson on Vimeo.

Those of you who don’t yet have muscle ups will have an opportunity to work the muscle up progression (featured in JP’s 1st Muscle-Up Ever video).  This progression will allow you to work each component of the movement through the entire range of motion, just with a reduced load.  By working this progression on a regular basis, you will find youself doing muscle-ups in no time.

Let’s see if we can get anyone else on the muscle-up board this evening.  A few of you are ready to bust into the club for good tonight.  Make it happen!

RL

6 Comments

1. 

   Congratulations to Manbeast for getting his first muscle-ups ever during the WOD last night!!! Not only did Steve get 4 legitimate muscle ups during the WOD, but he went back to the rings and got a couple more afterward. Welcome to the muscle-up club!!!!

   Posted by RL on 11 May 10 at 8:26am
2. 

   Very inspiring guys!

   Posted by MPetersen on 11 May 10 at 10:08am
3. 

   I believe Manbeast’s battle cry after his 4th muscle up, and i am paraphrasing, was something like, “Thank you Rick, i am proud of myself…thank all of you.” Maybe I am remembering it wrong but it was still a great moment. Congrats!

   Posted by Special K on 11 May 10 at 10:48am
4. 

   Soo bummed I missed this I go away for a few days and look what happens. Its like missing my unborn baby walk for the first time.

   Posted by Brittany on 11 May 10 at 2:55pm
5. 

   Cheers to everyone the support in the box is nothing less then exceptional. Keep punishing us because we are only becoming stronger.

   Posted by Manthey on 12 May 10 at 10:17am
6. 

   Look at my dudes and their 6 pcks <3 it!!

   Posted by Britt on 12 May 10 at 3:06pm