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Skill
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Muscle-up Progressions
We’ll review several muscle-up progressions for you. Today you’ll pick one that works and hit it for the WOD.
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WOD
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Complete as many rounds as possible in 20:00 of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings, 70#/55#
Compare to: 11/27/12, 12/6/11, 4/28/11, 1/3/11, 10/12/10
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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
As the CrossFit Games has grown, things have changed. One of the obvious changes this year was the number of commercials. With the live stream on ESPN, there were a lot. Some good, some just ok. There was one commercial that I especially liked….it was the NorCal CrossFit commercial with Jason Khalipa. Did you see it? If not you can watch it below. He said something that we believe to be true: if you come into the gym and work your ass off day after day, week after week, month after month, over and over, you likely are successful at the things you do outside of the gym. There’s something to that.
We have some of the most successful people in this city training in our gym. Driven, determined, intelligent, confident, humble. All of the traits we see before, during, and after a WOD are the same traits our folks exhibit outside of the gym. Whether they’re in commercial real estate, accounting, public service, teachers, students, coaches, nurses, moms or dads, you guys are out there crushing life. When you think about it, it really makes sense, because many of the things that will allow you to be successful out in the world are prerequisites for being successful at CrossFit. It’s important to understand that success at CrossFit has nothing to do with the load you lift or the times you post. It has to do with your approach, your attitude, your focus on range of motion and technique, how you treat your fellow athletes and coaches, how you carry yourself…these are the things that define success. If you happen to have a really fast Fran time or a heavy clean and jerk, well that’s great, but don’t let that be how you define your success at Evolve.
Think about this correlation for a little bit. If you find yourself in a tough situation outside of the gym, try working through it using the same tools you use in the gym when you’re working through an especially tough workout or trying to master a new skill. It might just help!
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