Friday, September 17, 2010

CF ATL 1436 Dan A. at CrossFit Oslo

Workout of the Day

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Post time to comments.

HeroLtJospehHelton_th.jpg

Enlarge image

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

"Pick at random any three letters from the alphabet, put them in any order, and you will have an acronym designating a federal agency we can do without."–Milton Friedman

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Showing 12 comments
  • Steve
    Reply

    Question for the trainer type people on the blog about muscle-up standards. Before the games this year, it seems like everyone did their muscle-ups by setting a false grip. After the “jump to the rings” muscle-ups programmed in “Amanda”, I see that at least some people have switched to a full turn out, no false grip muscle-up. You can really see this in the WOD demos from today’s mainsite workout (http://www.crossfit.com/mt-archive2/007135.html) — everyone except Pat Sherwood is doing a full turn out.
    My question is this: is this the new evolving standard for muscle-ups, or is it more like chest-to-bar pullups (a sometimes thing)? And, are there advantages/disadvantages to doing the full turn out MUs? Messing around with them at the gym, it feels like the kip is much more dynamic and maybe it puts more stress on the shoulders than a false grip muscle-up.

  • Dave Hodges
    Reply

    I’m totally not qualified to answer your question, but I don’t think that false grip and full turnout are mutually exclusive:
    http://www.youtube.com/watch?v=2q8KMnWUsvg

  • Rob M
    Reply

    Dave is right, a turnout is used with false grip to show that you are locked out at the bottom of a muscle-up. Turnouts are much less necessary when you aren’t using a false grip, as it’s pretty clear when you bottom out. So that already is a benefit to not using a false grip.
    I made the switch simply because it’s easier to hold on to the rings with a non-false grip, especially when turnouts are involved. It is certainly a more difficult, and arguably dangerous, muscle-up, but with a little practice, I’ve learned to chain them together just as efficiently as false-grip muscle-ups (although it seems much more tiring, but I need to test it more).
    That being said, I’ve heard of standards intended to limit your kip on a muscle-up (i.e: don’t kick over parallel to ground). If that ever takes hold, that will require me to bring back the false grip.

  • Robert Aaron
    Reply

    What is a muscle up and did the ancient paleo’ers use these to climb trees to pick fresh fruits???

  • MoMo
    Reply

    I like this workout, but it will have to wait until I can once again lower myself onto the toilet of my own volition. I missed you guys, but I did not miss being this sore. Running a 10k tomorrow. Can’t wait.

  • mike k
    Reply

    Rob is a qualified expert seeing how his muscles up freakin awesome, the other two you know to conuslt are of course the G brothers. . . . . you know, the twins, Danny and Arnold.
    My take on it is this: a muscle up from full extension is far more difficult to do than any with a Range of motion less than that. The many reasons-difficulty maintaining false grip, takes more kip/pull strength, etc.
    In CrossFit’s continuing quest to standardize movements-ie ranges of motion, varying degrees of difficulty, consistency for competitions, etc.; requiring athletes to turn out at the bottom was an easy way to ensure full extension of the elbow and an opening of the shoulder angle at the bottom. This did a lot to standardize the ROM of the movement, but still left a lot of things up in the air. for example- height of rings, how far do you really have to turn out?, how long, what about the guy that somehow manages to turn out with out fully extending the elbow and opening the shoulder? the solution: set the rings to a standard height, one that forces full extension whether there is turn out or not, and make an already menacing movement more equally menacing for athletes.
    I gained a lot of great insight and perspective into these topics from Jeff Tucker at the CF gymnastics cert… I highly recommend his cert to any and everyone, especially those dying to improve their gymnastics skills (which in my opinion, along with olympic lifting have the greatest amount of bleed over to all the other disciplines and modalities CF dabbles in. which is why something as seemingly basic as the kipping pullup develops aspects of every movement you’ll ever do in Life)
    All that being said, this is MY take on the evolution of the Muscle up for CF, not HQ’s, which is why Mike G or Ken would be far better sources to seek out for “the official” answer (if there is in fact one)
    Anyone wanting extra work on Muscle up technique(s), running technique (there’s only one technique here!), or anything else from the air squat to the split jerk (keep in mind we have to future Olympian weightlifters under our roof), is welcome to come in early for lunch class. Fridays tend to be good days for people that can make it in at 11 for skill work sessions. Let me know you plan on coming, and as long as I am available I am happy to help you work on ya shit

  • mike k
    Reply

    think muscle up on a plane w/ friction, like the pullup bar, or a cliff or tree limb for example

  • Steve
    Reply

    Doing the Big Peach Sizzler 10K? If so, maybe I’ll see you there.

  • Steve
    Reply

    Thanks, Rob, Mike, and Dave. I wasn’t thinking clearly that you can still do a turn out with a false grip. The explanation about lockout makes sense. I’ll have to experiment some more.

  • MoMo
    Reply

    Yes, wanna meet up and run it together?? Im going for 50 mins or under. I hear its a fast course, but as I said, Im soooo sore.

  • Steve
    Reply

    Sounds like a plan. I will send details to your SGR email address.

  • MoMo
    Reply

    Perfect!

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