The substitution for the muscle-up is far more difficult than the muscle-up itself. Keep practicing. Get comfortable using the false grip on the low rings, then get some high ring practice.
20:00 AMRAP
400m run
7 muscle-ups
100 sit-ups Rounds
Eric- 3:54 4
Sam- (50) 3:07 2 + 400m
Matt- 2:37 4 + 400m
Lisa P- (50) 2:00
DT- 4:58 2 + 400m
Brandi- 3:06 3
Brad- 4:09 3 + 21 dips
Holley- 4:00 2 + 7 pull-ups/7 dips
John- Rx 3:45 4
Joey- 4:54 4 + 400m
Inman- (50) 2:28 3 + 400m
Casey- 2:20 3
Scott O- (50) 1:13 5
LaRunda- 2:50 3
Dan- Rx 2:20 3
Houston- (50) 1:43 3 + 400m
T- Rx 2:54 4
For the first time ever, our pack was large enough to stop traffic. That's right, as the pack approached 15th street, the cars stopped in both directions to let us cross. I was in the goon squad and saw the whole thing.
We also had a fun little 100 sit-ups for time. Great job Casey and Dan, fast times! You guys tied for first place. This was a monster session. Where did you struggle? For me, the run stunk. Bad juju. The muscle-ups actually were better than ever. Attributable to lots of tape and chalk, for sure.
The sub for the muscle-up is three pull-ups and three dips. That's 21 of both each round! Get the muscle-up. We have seen guys QUIT because they couldn't get a muscle-up and were unwilling to put in the time to learn them. Get the muscle-up. If you can pull yourself up to the rings, you can get through the hole. Get the muscle-up.
Thoughts are with Alice Ann and Eric as they eagerly anticipate the arrival of their baby, who appears to be just as eager to see them. We love you guys, and are sending love vibes your way. Great to see Scott W and his son Bryan, another future CrossFitter in training, at the night session. Come again. Sam, Houston, Inman, Scott O- you guys are all doing really well. Drink the kool-aid...
Thanks for another great day of training and conditioning at CFSF.
Get the muscle-up
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