To see a full video breakdown go to iconathlete.com and click on “the vault” then “videos” OR click the link in my bio, the video icon, and filter for gymnastics movements.
Last week we talked about some scaling options and progressions for the muscle up on the low bar/rings. This week are some options to put to use for the higher bars or rings.
Bar Muscle Up:
Reps 1-2: A simple jumping variation that allows us to use the kip with our feet grounded on the box… tougher than it looks.
Reps 3-5: A banded option that can help people learn how to redirect the hip, and feel the movement for stringing reps together.
Ring Muscle Up:
Reps 1-2: Jumping with no kipping dip. This is a great way to work the transition while not worrying about kipping the dip.
Reps 3-4: I reset my hip to utilize a closing of the hip to kip the dip.
Reps 5-6: I leave my feet out in front to utilize a sweep back to kip the dip.
Banded Ring Muscle Up:
Reps 1-3: Regular ring muscle up with no kip of the dip
Reps 4-6: Utilizing the different variations of kipping the dip
What does this all mean… the more options we have the better when it comes to helping people progress over time. For those of us working on getting our first muscle up or building some capacity in them can benefit greatly from changing up the scaling options or professions. Avoid getting stuck in the rut of doing the same thing over and over again.
The Daily Grind
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Avalanche the crocodile. I don't think he likes the costumes as much as @foxyroxy129 likes making him wear them.
#flashbackfridsy to those competition days with The "Dream Team" at the @ecchampionships in 2014.
Synchronized heavy deads with @eakinwale
Run, dumbbell burpees, box jump overs... simple, effective, fitness.
Updated time!!! Join in on the LIVE Facebook feed tonight at 7 pm MTN time for a charity seminar for @crossfit_our. Link is in my bio.
All proceeds go toward their efforts in aiding the end of human trafficking. If you are local we would love to have you join us!
To see a full video breakdown on how to set up and utilize these scaling options go to iconathlete.com or click the link in my bio.
It’s all to easy to avoid higher skill gymnastics movements as athletes or coaches.
Building strength and position with fundamental movements is incredibly important but it doesn’t mean we need to sit on the side lines while others work the full movement.
As athletes progress but are still developing one of the most important things we can do to help them improve is provide them with a variety of scaling options. Here are some ways you can scale the ring and bar muscle up down from a seated or lower position in order to still work the mechanics of the full movement.
The first 3 reps are using bands on the rings while I’m seated on a bumper. This is a great way to learn the pattern the rings should travel while increasing tension as you pull on the bands. Sitting on the bumpers allows me to finish the range of motion that would be required for the ring dip portion of the muscle up.
The next three reps show variations of transitioning with low rings. If done correctly you can make the movement more difficult but either jumping into the transition or using one leg to jump off the ground. This allows people to use their legs for the ring dip for a jumping variation or they can build strength without this assistance.
The 2 reps with a band show the ability to utilize the false grip and start to time the movement in a way that replicates what the athlete would feel when they begin to kip the ring dip. Again, you can scale the ring dip or keep it strict.
The final 3 show the options of utilizing a band when scaling down the bar muscle up. This is tougher than it looks but is a great teaching tool for torso position in the pull and allowing our feet to fall back as we transition on top of the bar.
Recap: Muscle Ups come up in a workout…. now there’s no excuse to be cherry picking. See you in the gym!
Warming up for something terrible. Cleans with the dball and GHD sit ups.
Thanks to @ericcrossfit and @spencernix for the suggestion... punks.
"Utah is so weird". Yeah it is, you shouldn't come here ;) Shuttle runs with @andycordray and @gandrthreads this week. Weather turned a bit nasty today but next week is looking promising again before the snow flys.
Use your fitness.
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Moving next weekend and the garage gym is going to get relocated.
Looking forward to decking out the new one!
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Identify the "why" behind your training. It gives you purpose and drive. This is much of my "why". Being able to have longevity outside of the gym doing the things that I love. Especially as my kids grow up.
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How do people my size clean and jerk this?
Awesome... still choosing to be the jack of all trades and master of none though.
For a full video breakdown click the link in my bio.
The press is a simple movement but it can help us identify if overhead positions are a strength or weakness for us. You work just like a machine. The better position you have the more mechanical advantage you have.
We can’t change limb length to improve lever arms but we can work for improved mobility or varying stances/grips to find “stronger” positions.
The overhead position in the press is one that allows us to focus on achieving and “open” shoulder. Ideally our upper arm is in line with our torso while we can keep our midline tight. The easier it is for an athlete to be in the position the better the mechanical advantage. If we see a struggle to reach this position and the bar is forward it often shows in a compromised position at our midline.
A simple fix like a wider grip can be provide quick and immediate results.
Another tasty flavor. You can grab a box at the link in my bio.
Great option to get your class benching if you run out of rack and bench space. Yes, benching!!! #iconathlete #crossfitparkcity
Rest day. Getting out to enjoy the nice weather before we see more snow. Hopefully it's a good winter! 📷: @chrsgrdd
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3 Front Squat
3 Bench Press
30 Double Unders
Choose something unpleasantly heavy. I used 275 and 215.
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Sets of 3 with the class on Monday. Maintaining many of the things I worked to build up in the past... working out only an hour/day.
Looking forward to the ski season.
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Gave this workout a go from the @iconathlete Regionals track yesterday during a bit of down time.
AMRAP 7 min
100 meter handstand walk
-every 10 meters do 2 freestanding hspu
With remaining time max rep muscle ups.
Score: 16 muscle ups
For a full video breakdown go to iconathlete.com and click on “the vault”. Link is in bio.
Wall ball are simple but one of those movements that some have a difficult time with mentally. Once we develop mechanics and capacity is squatting we can think about few things to help everyone from the newbie to the veteran.
Distance from the wall plays a helpful role in creating an efficient path for the ball making the work more easily accomplished and position “easier” to maintain. About an arms length away is a good ball park for most people.
Avoiding shoulder fatigue by bringing your hands back to your shoulders or side is also a helpful drill for higher reps. If we leave our arms up while waiting for the ball to return it can cause undue shoulder fatigue which is often one of the first things to go on wall ball… especially for the shorties like myself!
Play with the distance and timing of brining your hands back to your shoulders to find what works well for you!