8 April 2015

The holy grail of CrossFit, the most coveted of all movements...



The Muscle up.

Hey! That cartoon guy  makes that look real easy.  How hard could it actually be?  Only those of you who have tried the movement can know how it really feels.  If you hop up on the rings, without any previous transition work or practice, it feels reaaaaaaaaaaal awkward.  You realize just how little you know about your body's movements in space at that time.  If you have practiced transitions and know what to expect, most of the time you STILL get surprised at how hard it really is to get your body to cooperate while hanging from the ceiling.


This is why the muscle up is more than just a "party trick".  It not only builds extreme upper body strength, but it also requires immense amount of coordination and proprioception; knowing where your body is in space.


So if you've ever felt the allure of the muscle-up when watching other athletes perform them with ease (or at least what LOOKS like ease), or if you've given it a try and came close to tasting victory and now hunger for more, come to Saturday's muscle up clinic!  


This Saturday, April 11th, your favorite neighbor hood box (7VCF) will be hosting a muscle up clinic from 11:30am-1:00pm.  The space is limited to 14 members so you're sure to have quality coaching and instruction.  If you have any questions, contact a coach!




20 min AMRAP:

10 C2B pull ups

20 Back squat (95/65)

30 Double Unders







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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am