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Any Means Available

By Elakkiya_CML

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ABOVE: Danielle, D. of CrossFit Verve demonstrates a clever and simple, yet very effective, tool for helping athletes develop their Muscle-Up.

Any Means Available
CrossFit Verve: While out in Denver visiting coach Georgia, I was able to drop into CrossFit Verve, the home of CrossFit Games athletes, Matt Chan, Cherie Chan and Emmalee Teribery. The new owners, Eric Clancy and Courtney Shepherd, were gracious hosts and incredibly welcoming. Like all good Affiliate owners, building a strong community is of upmost importance to them, and it is readily apparent. Every time I’ve been in, the members and coaches have all been very friendly and supportive of everyone in the gym, much like Eric and Courtney. If you are ever in the Denver area, I recommend stopping in to do a WOD and meet the folks at CrossFit Verve. It’s a great place to train!
Muscle-Ups: Part of our current progressions involve Muscle-Up Practice. We’ve been weaving this in during our Wendler Back-Squat progression when able. We’ve written several blog posts in the past about the pursuit of the coveted, yet often elusive, muscle-up and using any means available to help develop them. Everything from strategies to progressions, transitions, negatives, pull-ups-&-dips, band-assisted, kipping mechanics, mind-set, etc.
On our way out at CrossFit Verve one day, I noticed CrossFit Verve athlete Danielle, D. working with another CF Verve athlete, Sarah S., on muscle-up practice. They had rigged a clever pulley system to assist with their muscle-up practice by simply weaving the straps of the rings completely over the bar and through a weightlifting belt they were wearing. It actually worked pretty well! I’ve seen and used different block-&-tackle pulley systems at various affiliates for clients over the years. Most recently was back at CrossFit West Santa Cruz. We even had one back at the original CrossFit HeadQuarters on Research Park Drive that Greg “Coach” Glassman set up and used to help Jiu-Jitsu great, Garth Taylor, with his muscle-up development, and Olympic Skier, Eva Twardokens, with her HandStand Push-Ups and spacial awareness while being upside down. You can see Greg working with Garth on this in the August 2004 issue of The CrossFit Journal, (Issue 24); Assistance For Bodyweight Exercises.
While the ones I used at CF West and CFHQ were effective, they were also a bit more complicated to set up and required more equipment. The method that Danielle and Sarah were using was arguably just as effective and could be implemented by most any coach or athlete at just about any CrossFit affiliate or home gym anywhere. I thought it was such a good idea, I just had to share it with all of you!
Danielle said their friend Shaina J. found the drill on YouTube and that a group of about five girls, Danielle, Sarah, Shaina and two others, all hold each other accountable to do muscle-up practice, skills and accessory work, at least three days a week to keep each other on track in their pursuit of attaining their first muscle-up and adding this “pesky” movement to their tool set. :) If you are one of the athletes who has yet to claim your first muscle-up, or do them consistently, maybe making a pact with some of your fellow athletes would be a good way to keep you working towards that goal. It seems to be working for the girls at CrossFit Verve. :)
BELOW: Sarah S. of CrossFit Verve gets in her muscle-up practice with the pulley system too.

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WODs for CrossFit Watsonville 2015-07-13 Whiteboard
WOD:
CFA - 2015/07/13 Skill/Strength
Hang Clean and Jerk
7 Rounds EMOM style one every 90 sec
70% of 1rm +5-10lbs Week over Week

CFA - 2015/07/13
Male Rx
6 minute AMRAP of:
10 reps of push-up (hand release)
20 reps of sit-up
rest for 2 min
12 minute AMRAP of:
15 reps of wall ball at 20 lb
15 reps of burpee

Female Rx
6 minute AMRAP of:
10 reps of push-up
20 reps of sit-up
rest for 2 min
12 minute AMRAP of:
15 reps of wall ball at 14 lb
15 reps of burpee

Crossfit Watsonville

57 A HANGAR WAY,

WATSONVILLE, CA 95076

Phone. (831) 687-8239

Email. INFO@CROSSFITWATSONVILLE.COM

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