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Before CrossFit... A Muscle-up? What is that? After CrossFit... I want that Muscle-up! One of the biggest milestones in CrossFit, the Muscle-up can be intimidating, and it shouldn't be. You won't win the lottery if you don't buy a ticket.... Practice the MU, and before long, you too will have them.

We didn't split hairs on the MU's. Bar or Ring. AND the ratio was better. Just a 2:1 instead of the usual 3:1 Pull-up/Dip sub. There were options as well. You're welcome.

3 rounds:

7 Bar muscle-ups (*sub)
205 pound Clean & jerk, 7 reps

Juan- 95*  13:30

Joan- 35*  14:56

Eric- 135  14:56

Todd- 155  18:39

Teresa- 85*  11:13

Caitlin- 60  15:10

Jesse- Rx  7:37

T- 115  18:04

'Jackie'

1000 meter row

45 pound Thruster, 50 reps
30 Pull-ups

                                 1k row

Jeremy- 11:14            3:47

Caroline- 12:00

Jesse- 8:08                 3:03

Tommy- 13:58            3:52

Stephen- 12:35           4:20

Great workouts everyone. Whichever you chose. For most, the allure of the C&J was too much. Even if paired with the MU's, they had to get some. The Trainer's choice was a close second, with good characteristics of the WOD, only no "O" lifts.

We talked about the differences and similarities between the C&J, and the Thruster. These guys are cousins; the cues for one exercise also fit the other exercise, and the positioning is exactly the same. They'll both kick your ass too.

Great rows guys! Anything under 4:00 minutes is cruising pretty fast, did you hear banjo music or something? 

Here's a great article on something that we see frequently. Check it out:

http://breakingmuscle.com/mobility-recovery/how-to-heal-tennis-elbow-and-golfers-elbow

Thanks for another great day at CFSF. Thanks for your super strong efforts, and fuel. You are all AWESOME!

Breakout!
CFSF