practiced muscle up progression @ CrossFit TakeOver. could not get the no false grip muscle up, in due time. wod max pull ups then row for calories 4 rnds. 24,27,22, 17 fun stuff

im from CrossFit TakeOver and just did this worked out it really helped working up to the muscle up. i have only done muscle ups on a bar and today complete my first one on rings 

This was good practice--interesting with no false grip. I will keep practicing this progression. Still struggling getting my head through.

~Beth, CrossFit TakeOver Virginia Beach

CrossFit TakeOver, Va Beach:

Started off our gymnastics WOD right with Tanner getting his FIRST ring muscle up after going through the progressions for about 10 minutes. Congrats! 

Great job to everyone else, a new technique to practice and master is always a fun challenge

Loved this workout....I felt I could work on one of the more challenging movements but still get in a good workout.  As a former gymnast, I love gymnastics WOD days at the gym!

@ CrossFit TakeOver

CrossFit TakeOver!!

I enjoyed the muscle up progression work. I feel the full thing coming in my future soon! PU / Row WOD: 13, 12, 13, 15 – I know the numbers are weak today but my hands and grip were horrible / raw!

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Great skills practice.  I didnt have no false grip till today.  So a new pr for me.

Workout was fun till the first round when I came off the bar and noticed all my caluses didnt come down with me.

31,5,10,9.  

Great WOD today. Thought it really helped with my weakness.  CrossFit TakeOver, VA Beach

This was some awesome practice on the Muscle Up progressions. I think attacking it from the perspective of using a non-false grip was particularly interesting and allowed me to focus more on the overall movement rather than focusing so much on proper grip and wrist position.

I was able to get my hips within a few inches of the bar a couple of times. While they didn’t touch the bar, it’s a hell of a lot more than I could ever do before. The band transition helped a good deal as well, though I need to remember to keep my feet together and toes pointed even after that transition is complete. I know it's only a matter of time before I'm able to do muscle up, and I think these progressions will help me get there even sooner.

John

CrossFit Takeover, Virginia Beach

Practiced these today at CrossFit TakeOver in Virginia beach. Not very good at muscle ups, let us just say that I can't do them at all, but practicing how to kip properly and also using the bands gave me some insight as to what I should be doing. One day with enough practice I will be doing muscle ups in no time! I will keep these in mind...

This progression for learning the muscle up is awesome.  I'll be doing this progression regularly during open gym hours and hope to have my first muscle up within a week or two.  Thanks to the videos GWOD posts it's easy to watch the videos before going to the box and it greatly helps with mental preperation.  

Brett, CrossFit TakeOver, Va Beach

Working on the gymnastic skills was great.  I especially learned from the banded MU.  I have a long way to go,  but I like that you can get the feel of the movemant with the assistance of the band even if you aren't yet strong enough to do it without band.

17, 15, 10, 10 on pullups.  I've been Crossfitting for almost two months and my pull ups are increasing significantly and I am making great progress on muscle ups as well.

Jeff from CrossFit TakeOver

I'm from CrossFit TakeOver and I scored the following:

14, 12, 11, 9 with blue band

Great WOD!

Great to finally have a coach put the video to practice.  Been wanting to do this one but don't have the skills to do it without some coaching.  Like the progressions and I think once I start working these a little more, things will come together.

Dan, CrossFit TakeOver

I did this WOD at CrossFit TakeOver.  Although I already have muscle-ups, the new techniques helped make doing them easier.

4 rounds of:

Max Pull-ups immediately followed by C2.....row until calories burned match # of pull-ups

32, 15, 15, 10(strict, no kip)