Muscle Up Progressions

Workout of the day for Monday 03/04/13

Back Squat 3-3-3-3-3

For time:
30 Clean and Jerk, 135/95lb


For time:
30 Snatch 135/95lb

10 min to practice Muscle Ups bailing forward, if you do not have muscle ups practice the following (see video below):

3 sets x 10-15 reps of: Ring Rows, or Assisted Pull-ups, or Pull-ups, or Chest-to-bar Pull-ups.

3 sets x 10-15 reps of: Banded “Head through the window.”

Below: CrossFit Roseville Ladies Brunch (make sure to join the CF Roseville Ladies Group Facebook page for these events)
Roseville CrossFit Ladies Brunch at Early Toast in Rocklin

Great Sat Morning at CF Roseville! Hero WOD “Wingmen” to honor Senior Airman Nicholas Alden and Airman First

CrossFit Roseville does Wingmen in honour of fallen soliders

Muscle Up Progressions Video


Post to Comments: Did you see the Mutual Support Challenge?


Workout of the day for Saturday, 03/02/13:

Hero WOD “Wingmen” to honor Senior Airman Nicholas Alden and Airman First Class Cuddeback. Both members gave the ultimate sacrifice defending our freedom on March 2, 2011. Click “About” to find out more.

On Saturday, 2 March 2013, it will mark the second memorial date for the attack at Frankfurt Airport, Germany on US military personnel who were in transit supporting operations overseas. On this date two Americans, Senior Airman Nicholas Alden and Airman First Class Cuddeback, gave the ultimate sacrifice for our freedom. A Hero WOD has been built to honor these US Airmen. It was designed with the help of several athletes in the CrossFit Community, to include 2012 Mid Atlantic Regional winner, Jenn Jones (CrossFit EaDo).

Both families have been notified of this effort and are excited to see their loved ones honored by the CrossFit Community. Whether your stomping grounds are a local box or your own garage gym, I ask that you please consider taking on the Hero WOD below as a tribute to these members and their families. Thank you for your consideration.


A Mutual Support Challenge

Workout of the Day for Friday March 1, 2013

Athlete’s Choice, or

For time, 4 rounds of:
12 Deadlift, 135/95
12 Power clean, 135/95
12 lunges
Run 100 meters


Please total up your points for Feb’s movement challenge so I can announce the winners. Below is your next challenge. It’s copied word for word from the CrossFit Invictus website. There won’t be any formal daily tracking on this one and no formal winners announced. But I gaurantee you will change if these practices aren’t already part of your regular habits. Enjoy!

Mutual Support
Written by Shane Farmer

You all have a challenge over the next week. Consider it a mini 7-Day challenge.

Your challenge, should you choose to accept it, will increase emotional stability, energy, happiness, and camaraderie. It will also decrease stress and lack of energy.

Your challenge isn’t complicated, loaded with time consuming check-ins, or beyond your ability level.

This challenge isn’t focused toward one particular group, it’s community wide. It’s an in gym and out in the world challenge. It’s meant to carry you from waking to sleeping and everything in between.

Upon completion, my hope is that the challenge has a lasting effect. That it had a positive effect on your one week, so you want to continue your efforts and make things a little better every day.

A couple weeks after you’re finished with the challenge, if you feel the effects are starting to dwindle, bookmark this article and come read it again to start the process over.

SO here’s the challenge:

– Upon waking: Smile.  To yourself, to your significant other, to your dog. Just smile.

– Walking out your door: Pay a compliment to the first person you have a conversation with. Whomever they are, for whatever reason, it will probably feel uncomfortable but DO IT.

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– When you’re working out: Support someone else’s efforts. If they’re trying to learn something new, going for a max effort, or showing up to the gym for the first time, let them know your notice.

Repeat these steps every day for a week. Mini Challenge Complete!

Hidden within these three steps are a library of benefits and life changing physiological elements. Make this a test, re-test sample period (to take an idea form Kelly Starrett). Take note of how you’re feeling today, and on the last day of your challenge, then compare.

Add your thoughts, suggestions, and feelings to the comments.

3 Tips

Workout of the Day for Thursday Feb 27, 2013

As many rounds as possible in 5 minutes of :
7 Power snatches, 75/55 pounds
7 Hand release push-ups

rest 3 minutes

As many rounds as possible in 4 minutes of:
5 Push press, 75/55 pounds
5 Chest to bar pull-ups

rest 2 minutes

As many reps as possible in 3 minutes of:
Hand release burpees

rest 1 minute

As many reps as possible in 2 min of:
Shuttle sprint, 10 meter


3 Tips
1. Check and Adjust Your Self-Talk Regularly
2. Learn and Use Visualization
3. Set Specific, Measurable, Date Stamped Goals

Get Under the Bar

Workout of the Day for Wednesday Feb 27, 2013

With a partner, for total meters rowed in 22.5 minutes:
Row for 1 minute, rest for 1 minute. An additional 15 seconds each minute for partner transitions.

I got this from the CrossFit Invictus website.

Repeat After Me – “I Will Pull Myself UNDER The Barbell”
Written by Cody Burgener

One of the most difficult things for beginning weightlifters to do is also one of the most important – pulling themselves under the barbell.

This problem is particularly apparent in the snatch. Most beginning lifters are uncomfortable receiving the barbell in the bottom of an overhead squat position. That is why you see so many athletes landing with their feet twice as wide as their typical squatting position. This normally happens in conjunction them pulling the bar up from the waist to overhead. This “technique” might be easy with light weight because your arms alone can still handle the load, but if you watch athletes who move heavy weight, you will see something very different happening.

Athletes that move big weight do something fundamentally different . . . they pull themselves UNDER the barbell.

Take a look at the picture below. The bar isn’t getting any higher than where it’s at in that photo because I am pulling myself down to meet the bar rather than pulling it up into the rack position. If I had hair in this picture, my hair would be sticking straight up because I am quickly descending – just like it would if I were skydiving.

Picture this (and give me a little time to explain):
You and a 500 lb. barbell are jumping out of a plane and falling at the same speed. While you’re falling, and before you hit the ground, you have to do what anyone would do . . . get that bar from the high hang (hips) to overhead squat position. Now, let’s take this step by step, you will have to shrug the bar up, then drive/pull yourself down underneath the bar. You can’t yank the bar up with your arms because it’s impossible to pull 500 lbs. over your head with just your arms. Your only option is to drive/pull yourself underneath the bar into the overhead squat position. Once you land (receive the bar), make sure you keep the body tight . . . after all, you need to brace for the impact of receiving the weight – and maybe the impact of the fall from the airplane.

Just because I want you to focus on pulling yourself under the barbell does not mean I don’t want you to finish your second pull. I still want you finish tall – which will give you more time to get yourself underneath the barbell, and THEN pull yourself down explosively. The transition from the finish to driving yourself under the barbell needs to be quicker than the blink of an eye.

Tall snatches and tall cleans are excellent exercises to teach you what it should feel like to drive yourself under the barbell. Once you master that pull under with tall snatches and tall cleans, make sure you quickly begin to practice doing full snatches and cleans. Avoid power snatches and power cleans for a few weeks until you feel comfortable with the mechanics of an aggressive pull under the barbell.

Classic Hamstrings

Workout of the Day for Tuesday Feb 26, 2013

On the minute for 20 minutes:
Even minute: 3 Squat Clean, 155/105 pounds
Odd Minute: 7 Toes to Bar

As many rounds as possible in 10 minutes of:
10 Kettlebell Swing, 53/35 pounds
10 Box Jump, 24″/20″


Finish Feb Challenge and Energy Pathways

Workout of the Day for Monday Feb 25, 2012

4 tests so you can get your Feb Challenge Bonus Points
1) Max Reps Unbroken Wallballs
2) Max Reps Unbroken Double Unders
3) Max Reps Unbroken Pull-ups
4) Max Reps Unbroken Dips

Seven rounds for time of:
7 Push jerk, 155/105 pounds
7 Chest to bar pull-ups
7 Burpees

Total up your points so far for the Feb challenge and update the board please. So far, thru Sunday the 24th, including 20 available bonus challenge points there is a total of 98 points.

At the end of Feb 28, there will be a total of 114 points available. Kevin G made the table below.



A Quick Primer on Energy Pathways


When you use your muscle fibers to do work, adenosine TRIphosphate (ATP) is the ‘energy’ molecule used to fire the muscle fiber. When this molecule splits, yeah it’s kind of like an atomic bomb in your body, it becomes adenosine DIphospate (ADP) and a left over phosphagen.

When you are working your butt off during a workout, you are using ATP to get those muscles moving. But before you can use ATP, you have to make it and you only get three ways to make it. Two of those ways are real quick (anaerobic) giving you a quick blast of ATP cells available for use, the other way doesn’t give you as much pop but it can keep you going longer (aerobic).


1) Creatine Phosphate System – Standing by in your muscle tissues with high-octane energy ready for action, is a whopping 10 seconds +/- of ATP producing creatine phosphate. Bust out a one rep max or a quick set of three and your taking advantage of the CP delivery system for your ATP.

2) Glycolysis – Once you’ve used up your CP, it’s time to use all those carb’s you’ve been storing in your muscles. Glycolysis is the mechanism of those stored carb’s being turned into ATP. It’s not efficient as the CP system, so it doesn’t carry as much hoorah but it’s still better than the aerobic system as far as performance is concerned. However, there is a catch, lactic acid. Lactic acid hurts, it burns, it can screw your stuff up. Do you know what it tastes like? I do, you just haven’t lived until you’ve worked out so hard that you can taste the lactic acid. Can you say, “pukie”?


1) Aerobic Metabolism – Now you’ve done it. You’ve used up your CP by doing 5 reps real fast, then pushed through the rounds one, two, and three of this monster 5 round workout using up all of your readily available glycolysis energy. But now you are out of muscle glucose and you still have a way to go. Time to switch to aerobic metabolism. The aerobic system is much less efficient than the anaerobic systems. Your cells are now going to ‘breathe’ using oxygen to convert carbohydrates, fats, and proteins in your body into ATP. Your ability to do this efficiently can be measured, its called VO2 max. Your VO2 max is your measurable ability to take oxygen, distribute it to your cells, and make ATP with it.

To be a well-rounded athlete with a highly developed level of General Physical Preparedness, it is necessary to train all 3 energy pathways.

Please post to comments: 1) Did you know this? 2) Any questions?  and 3) Have you ever puked or tasted lactic acid from a workout?

The Modern Gypsies’ compassionate adventure

Workout of the day for Saturday, 02/23/13:

In teams of two or three, with one partner working at a time, complete:
150 Kettlebell or Dumbell Swings 53/35lb
200 Sit-ups
100 Burpee


Repost from: CrossFit Invictus

Screen shot 2013-02-13 at 11.50.40 AM

The Modern Gypsies’ Compassionate Adventure 
Written by the Modern Gypsies – John Post, Eric Bach and Taylor Filasky

Eric, Taylor and I started training together for ABC’s newest adventure show Expedition Impossible.  We had no idea what we were up against but were promised to take part in one of the most epic adventures ever filmed for television.  Awesome.


Having witnessed some of the gnarlyness that producer Mark Burnett and his team created for Survivor and Eco Challenge we knew we had better be ready for anything.

Expedition Impossible 2

Expedition Impossible 5

We built our training on three fundamental ideas.  Prepare physically, prepare mentally, and gain as much experience in as many modalities as possible.   Sound familiar?

Our goal was to win Expedition Impossible but along our journey we realized there were more important underlying benefits.  We learned that when we pushed ourselves mentally and physically we grew as individuals.  Sharing this experience with our community inspired positive change in our lives and in the lives of those around us.

Expedition Impossible 1

As CrossFitters we place a high value on community.  We understand what it means to push ourselves to the edge of physical human capacity.  We are each other’s competitors, teammates, coaches and supporters.  Always pushing each other to do better, be better, and achieve more.  But, we need to remember that training in the gym is training.  It’s important to consummate our training with real world experience.  For us this consummation takes the form of Compassionate Adventure.

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We dreamt of embarking on one epic adventure with one great act of compassion.  A way to get out of our comfort zones, to push ourselves mentally and physically, and to bring positive change to the local community while inspiring our own community at home.

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The Modern Gypsies – Compassionate Adventure – Ecuador from The Modern Gypsies on Vimeo.

We ask you to get out of your comfort zone, push yourself physically, test yourself mentally, share your experiences with your community and do your best to inspire positive change on the world around you.

Mountain 2

To go RX or not to go RX

Workout of the day for Friday 02/22/13:

*Friday is Athletes choice! Choose a WOD you missed earlier in the week or pick a benchmark WOD and get after it!

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Muscle-ups

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.


To go RX or not to go RX

By: Coach Joey W.


The question of whether or not to go RX on a workout is a question that many athletes ponder, especially those who do not hit RX on a regular basis.

Athletes sometimes feel that they have failed when they cant meet the RX standard, this is not the case.  Lets look at the graphic below.  The graphic WOD from 02/13/2013 minus the run.  For the purposes of this demonstration the run doesn’t factor into the equation.

One of the goals we have for you as Athletes is to increase your power output.  The first step in increasing power output is to understand how it works.  This is where is gets a little nerdy so stay with me.

Power is a simple equation Load or Force multiplied by Distance divided by Time

The distance used below is an estimate of how far the bar travels during a Thruster from its lowest point to locked out over head.

So 15 reps @ 135 in 60 seconds produces 135 units of power.  If you drop the weight to 115 but complete it 15 seconds faster your power output has increased to 153.3 units of power.


So as you can clearly see, you can increase your actual power output by lowering the weight and going faster.  Does that answer the question about whether or not you should go RX or not?  No, I am afraid it does not and Ill tell you why.  We want you to increase your work capacity over broad time and modal domains.  This means we want you to do short workouts, long workouts, light weight, heavy weight and everything in between.   What it can give you is a piece of mind that just because you are not doing RX weight, does not mean you are not getting a good workout and producing power.  So ask your coach what the goal of the workout is, they will tell you if they would prefer you to go RX and go a little slower, or to drop the weight and go for speed.

One last item I want to point out in the graphic is the 3rd section.  This section demonstrates RX weight with increased speed.  Look at how much your power increases by dropping only 15 seconds off of each round.  If you can train yourself to hit bigger sets, not walk away from your bar when you set it down, or not take as long as a break before you move again, you can seriously increase your overall power output and thus raise your fitness level.  All it takes is shaving a second or two here and there.

So now the question of the day is; Do you feel better about yourself and the work you did by hitting the workout RX and being a little slower, or dropping the weight and finishing it faster?

2013 CrossFit Games Update

Workout of the day for Thursday 02/21/13:

Hang squat clean 2-2-2-2-2-2-2 reps

Two rounds for time of:
100 Double-unders
50 Shoulder to overhead, 95/65lb
25 Toes to bar




Are you ready!?