Still a small pinge in the back, but I am going to venture in and play it by ear. I mean, c'mon, it's not like you have to use your back for muscle-ups ... right?

LaLanne Fitness powered by CrossFit is offering 2 more free training sessions for registered participants of the 2010 San Francisco Fight for Air Climb:
590 Howard St San Francisco
Friday, 3/12 & 3/19
7:30PM

Happy Birthday, Andrew!!!! Have a wonderful day!

Happy birthday Andrew..

Scott is a Badass , did all the muscle-ups in 25 mins
Its great to see all your hard work pay off Scott..
stay after it!

Happy Birthday Andrew

Happy Birthday Andrew! Hope you have a great day:)

Happy Birthday Andrew!

Happy Birthday Andrew!

Scott, 1st time rx this morning! Then he walks over and picks up his jump rope and knocks out 100 double unders- a PR by 50!!

Loved seeing Nancy get the neck/shoulders to bar this morning! And Lauren, all unassisted pull ups. Really cool.

You will be sore people, drink water today.

Controversial observation for the day: chest to bar pull ups are not a good progression movement for learning muscle ups. Why? The C2B pull up requires a good kip, but the body holds the plank position to touch the chest to the bar. Holding the plank position keeps most capable athletes from putting their heads through the rings after the initial kip.

HAPPY BIRTHDAY ANDREW! Have a great day!!!

I hope everyone that suffered through this today is coming to the gymnastics seminar this weekend in Marin!

I can't get the scaled version of today's WOD into BTWB. Help? Hitting 'continue' didn't work.

Funny how performance improves after taking it easy for a while, isn't it, Scott?
All the exercise addicts out there, take heed! Rest is when all the adaptation happens. Don't get yourself behind that 8-ball where you never quite fully recover each day, and end up limiting your potential performance improvement (or worse, a body part cries uncle).
Planned short rests are better than unplanned long ones.
You can always come in and shoot the breeze with people on your rest days if you miss your friends.

Nancy, it hadn't occurred to me to make the intermediate option a separate workout, but I went ahead and did it now! Feel free to use that one instead of "non Rx" for the original workout.

I would agree that being able to do 20 chest to bar pull ups consecutively won't be much more helpful than being able to do 10 when it comes to muscle ups. That being said, the regular pull up has very few similarities with the beginning of a muscle up, and the C2B pull up has a lot in common.

The C2B pull up is not the end-all-be-all movement for learning the MU, but it is definitely an important stepping stone.

Mark - smart words for all the sectional competitors. Taper off the week of the competition.

None of the competitors should be doing any WODs Thursday/Friday and probably not even on Wednesday! The 'breaking down' of your body on these days will only hurt your performance on game day, you will not have adequate time to recover.

The last few days should be devoted to stretching and foam rolling, eating right, and getting as much sleep as possible. You want your body begging for action, not dreading it.

-jj

The belly-button-to-bar pullup (BB2B) is very useful for developing a bar muscle up. I can't speak to whether it's useful for developing ring muscle ups.

I'm pretty sure false-grip deadhang chest-to-ring pullups are pretty useful for developing ring muscle ups.

Coach Dave has a great way to work on the bar muscle up.. Thanks for the help today with that Dave!!

ps-- happy birthday, Andrew!

Happy B-day Andrew.

Oh muscle-ups. For me - getting my first one had nothing to do with strength. To that point though, my MU improves as I got tired today, go figure. The Khalipa drills helped a lot (posted on DCF FB fan page).

For those attending the Gymnastics thing this weekend. Please email roger@crossfitmarin.com with your name and email address. He want to get a feel for group size and also what topics people would prefer to cover.

Happy birthday to my long lost twin brother, Andrew, but my six pack is still more pronounced than yours...

Indian Style Slaw

Here is an easy, cheap veggie idea. If you use a bag of ready made broccoli slaw, you can really save time. Tomatoes are optional. Though this is a stand-alone veggie dish, you could add some leftover meat to this for a complete meal.

Time: 8 minutes

• 1 bag broccoli slaw

• 1 cup fresh diced tomatoes (optional)

• 1 Tbsp olive oil

• 1 tsp mustard seeds

• 1 tsp cumin

• 1/4 tsp turmeric

• 2 Tbsp lemon juice

Heat 1 Tbsp of olive oil over medium heat in a skillet, add 1 tsp of mustard seeds. Cover and cook until the seeds stop popping. Next, add the whole bag of slaw, the tomatoes (if using), plus 1 tsp cumin and 1/4 tsp of turmeric. Saute for 3-5 minutes, tossing occasionally, until the slaw is soft. Add 2 Tbsp of lemon juice. Stir and serve.

Zone info: 2 servings at – 1.5 carb blocks, 4.5 fat blocks

Enjoy, Momma told you so!!!

Great times with the muscle up. We made sure we were all stretched by warming up for, and then doing, the ChOM.
This month's ChOM should be done at least 3 times a week, especially for you tight shouldered people. You can see your progress right on the whiteboard!
Happy birthday to Andrew!
Nate, Chris and Brian had fun with this one. Nate decided to scale by doing 10 muscle ups, and improved his technique as he went (he's only done 1 at a time before today). With his newly mastered kip, he was able to get 10 in around 20.
The cleaning guy is vacuuming right now.

Just a self-shout out to the 47yo man and 48yo woman who are sitting in the #2 spots for the affiliate team.

You youngsters better get your games on. We will not relinquish our positions without a fight.

Craig... I love it, give em war if thats what they want...