CrossFit Emerald Coast

Classes On Hold

We hate to be bearers of bad news, however, we must announce that we are no longer offering classes at this time until further notice.  We are very sorry for the inconvenience!

Kimberly and Michael at the 2010 Warrior Dash in Mountain City, GA

How To Get A Muscle-Ups

Courtesy of CrossFit Oakland

The sequence below of Nicole Carroll (CrossFit HQ) is probably the best photo sequence I've seen in terms of displaying the proper body positions one has to get into in order to nail a muscle-up.

(Click on the image to see the full-size version of the photo.)

So what to do in order to get the muscle-up? You simply need to swallow your pride and drill the basics. So how do you do that?

1. Get lots of pull-ups and ring dips.
2. Do the drills in the video below.

Muscle-Up Progression Video

Although the video is geared to kids, the drills are suitable for everyone.

Buy In:

400m run

CFWU #1

Kettlebell swings warmup.

WOD:

CAMRAP in 20 minutes of:

6 CTB pullups

9 rings pushups

12 kettelbell swings, 1.5/1.0 poood

100m sprint

Buy In:

Double-unders practice.

Thrusters warmup.

WOD:

10 rounds for time of:

5 thrusters, 115/85 lbs

20 double-unders

Dumbells-Tastic!

Buy In:

400m run

2 rounds:

-samson stretch

-5 dumbells thrusters

-10 dumbell swings (5 left arm/5 right arm)

-10 situps

-10 good mornings

-10 shoulder passes

-5 dumbells burpees

WOD:

Men use 30 lbs dumbells and 20 lbs for women.

For time:

30 dumbells push press, 30/20 lbs dumbells

800m farmers carry with dumbells

30 right arm dumbell swings

30 left arm dumbell swings

800m run

30 dumbells thrusters

800m run

30 dumbells burpees

This morning class Von conquered the 20" box monster while JB rock out the pullups.

Buy In:

500m row

Cleans/pullups/box jumps/pushups warmup

WOD:

5 rounds for time of:

20 box jumps, 24" box

15 pushups

10 pullups

5 squat clean, 135/95 lbs

 

Buy In:

500m row

Deadlift warmup 10-7-5-5-3

WOD:

Deadlift 3-3-3-3-3

Post loads to comments.

JB, Matt, and Mike working hard on those rings in the wod this morning.

Buy In:

50 Double-unders

Muscle-up practice

WOD:

*30 Muscle-ups for time.

*Sub'd 3 pullups and 3 ring dips per muscle-up.

Snatch Balance

Coach Mike Burgener Teaches the Snatch Balance from CrossFit Emerald Coast on Vimeo.

Courtesy of CrossFit.com

Buy In:

800m run

Joints mobility (aka Greg Amundson warmup)

Snatch balance warmup

WOD:

Snatch Balance 1-1-1-1-1-1-1

Post loads to comments.

Buy In:

400m run

3 rounds of "Cindy"

400m run

Power clean warmup

WOD:

Death by: 

-pullups

-power clean, 75/55 lbs

With a continuous running clock, do 1 pullups the first minute, 2 power cleans the second minute, 3 pullups the third minute, 4 power clean the fourth minunte, 5 pullups the fifth minute, 6 power clean the sixth minute.....continuing as long as you able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

"My Aching Balls"

Buy In:

400m run

Group warmup with medicine ball---5 Deadlift shrug/5 front squats/5 medicine ball cleans/5 push jerk

2 rounds of:

10 shoulder passes

10 good morning

10 situps

10 walking lunge steps

10 kettlebell swings

WOD:

"My Aching Balls"

3 rounds for time of:

400m run with medicine ball, 20/14 lbs

15 deadlift shrug with medicine ball

15 front squats with medicine ball

15 medicine ball cleans

15 push jerks with medicine ball