Muscle up workout, oh ya!
Muscle up workout, oh ya!
Tonight I did a workout which involves muscle ups. It was hard, challenging, and awesome at the same time. Before I get to that, here's a quick update on what I did yesterday.
Once again I ran the workout on Sunday as DT is still out of town. Most guys were on vacation so it was just me & one other guy. I would have been out there regardless but it was nice to have the company. We did:
20 rounds of:
5 push ups
5 squats
5 sit ups
The other dad only did 10 rounds as he just got back from vacation and had not worked out for 2 weeks. I did all 20. My time was 12:48. It felt awesome to push out that kind of time doing that many reps, especially sit ups. I still struggle with a little with sit ups, though I guess if I can do 100 as part of a workout I'm not struggling that much am I? :)
The workouts over the last few days have been scaled versions of those done at the CrossFit games. Tonight's, for me at least, was all about the muscle ups. Here's a link to some muscle ups, including how to scale them:
http://media.crossfit.com/kids/MuscleUps.wmv
FYI - they are H-A-R-D. They take a long time to figure out the proper movement. DT was over for a BBQ this afternoon so he gave me a brush up on how to do them. I was surprised how much I remembered from the last time he showed me (which was months ago). The workout was:
For time:
5 muscle ups (progressed)
45 pound Deadlift, 10 reps
15 Sit-ups
Sprint 50 meters
5 muscle ups (progressed)
45 pound Deadlift, 10 reps
15 Sit-ups
Sprint 100 meters
5 Muscle ups (progressed)
45 pound Deadlift, 10 reps
15 Sit-ups
Sprint 150 meters
5 muscle ups (progressed)
45 pound Deadlift, 10 reps
15 Sit-ups
Sprint 200 meters
I did it in 11:31. Now, I was only doing 5 muscle ups per segment, however I managed to get them done with proper fit and they *really* pushed my arms & core. I know I nailed the form as they felt 'right' doing them.
One thing's for sure, I'm glad I spent the time and hung my home made pull up bad in my garage. As Monday's are in-between workouts (in between those led by DT and at the park), I was doing this in my garage. The pull up bad came in handy when I needed someplace to hang the Olympic Rings for those muscle ups!
Tonight I did a workout which involves muscle ups. It was hard, challenging, and awesome at the same time. Before I get to that, here's a quick update on what I did yesterday.
Once again I ran the workout on Sunday as DT is still out of town. Most guys were on vacation so it was just me & one other guy. I would have been out there regardless but it was nice to have the company. We did:
20 rounds of:
5 push ups
5 squats
5 sit ups
The other dad only did 10 rounds as he just got back from vacation and had not worked out for 2 weeks. I did all 20. My time was 12:48. It felt awesome to push out that kind of time doing that many reps, especially sit ups. I still struggle with a little with sit ups, though I guess if I can do 100 as part of a workout I'm not struggling that much am I? :)
The workouts over the last few days have been scaled versions of those done at the CrossFit games. Tonight's, for me at least, was all about the muscle ups. Here's a link to some muscle ups, including how to scale them:
http://media.crossfit.com/kids/MuscleUps.wmv
FYI - they are H-A-R-D. They take a long time to figure out the proper movement. DT was over for a BBQ this afternoon so he gave me a brush up on how to do them. I was surprised how much I remembered from the last time he showed me (which was months ago). The workout was:
For time:
5 muscle ups (progressed)
45 pound Deadlift, 10 reps
15 Sit-ups
Sprint 50 meters
5 muscle ups (progressed)
45 pound Deadlift, 10 reps
15 Sit-ups
Sprint 100 meters
5 Muscle ups (progressed)
45 pound Deadlift, 10 reps
15 Sit-ups
Sprint 150 meters
5 muscle ups (progressed)
45 pound Deadlift, 10 reps
15 Sit-ups
Sprint 200 meters
I did it in 11:31. Now, I was only doing 5 muscle ups per segment, however I managed to get them done with proper fit and they *really* pushed my arms & core. I know I nailed the form as they felt 'right' doing them.
One thing's for sure, I'm glad I spent the time and hung my home made pull up bad in my garage. As Monday's are in-between workouts (in between those led by DT and at the park), I was doing this in my garage. The pull up bad came in handy when I needed someplace to hang the Olympic Rings for those muscle ups!