June 6, 2011
June 10, 2011

The road to the CF Games certainly made one thing perfectly clear this year – muscle ups are a necessary evil. As such, class decided to do a little MU-focused work this past Tuesday night.
Warm-Up: 3 x 15 PVC Dislocates, 15 Hollow Rocks,
15 PVC Good Mornings, & 15 Air Squats

Skill Set: Muscle Ups

To warm-up to the movement, everyone first performed between 5-10 ring pull-ups for height (i.e., pull as high as you possibly can on each rep), and then 5-10 ring pull-ups with a false grip. Class then broke into roughly two groups.

Group 1: Muscle Up Practice

Practice included full muscle up attempts…

…as well as band-assisted muscle ups.

Group 2: 3 x AMRAP Assisted Pull-Ups and 3 x AMRAP Bench Dips

Our last muscle up breakdown was back in October of 2010, where I specifically pointed people in the direction of Jimmy Bathurst’s in depth Muscle-Up article on his own Beast Skills website. Please be sure to take the time to hit the link and check out the article.

Met-Con: 3 x 350 Row & 12 Claburpus

That’s right, Tuesday night saw the return of a CFDC favorite, the Claburpu, AKA Clapping Burpee = full burpee with a clapping push-up in place of the regular push-up. No clapping push-ups? No problem! Just do two push-ups.

Nice work everyone. Be sure to check out the comments to Sunday’s post to read Dan’s comment regarding a few thoughts RE: the CF Regionals this past weekend. Speaking of comments, I just want to say how awesome the comments have been recently. I really appreciate the fact that everyone is making an effort to leave comments, including pointing out what worked for them and what didn’t, as well as asking questions when needed. However, that doesn’t mean we’re doing away with blourpee enforcement!



  1. Andraea says:

    Rowing and burpees, two of my least favorite things. And not only were there burpees, the extra push-up in it brought it to a whole other level of hell.

    Thanks Chris for all the advice on the rowing! I definitely have a better understanding of the motion from your coaching and watching Sarah row. By the end I was starting to get into a groove and then dreaded getting off the rower to face the burpees!

    Great job everyone on a tough workout!

  2. Tom Brose says:

    Yay Blourpies! Good work everyone. I want to make sure everyone is working on skill moves, but most importantly learning to do them well. The muscle up shouldn’t be “by any means necessary”, but (like all gymnastic movements) precise and controlled. Of course this wont happen right away, but the focus needs to be there.

    Great effort on a deceivingly tough metcon. I like how Julia’s pic looks like shes levetating to check out her nails.

  3. Julia says:

    Just checking on the manicure, don’t judge.

    So, I’ve never actually experienced the phenomenon that is P90x, so I probably shouldn’t judge, but I’ve always giggled at the term ‘muscle confusion.’

    Well, I think I know what it means now. Muscle confusion must feel something like trying to puzzle out clapblourburpeethings on the fly.

    Yikes. I don’t know where I should lay the blame, my brain or my biceps. As it was, 3 rounds later (including at least 1 >350m row because, um, I forgot that rowing with my eyes closed means I can’t see the countdown on the display reach 0), I was flummoxed enough that it felt like fun!

  4. Sara says:

    Well all…as Tom said the muscle up takes time. I can attest to that. I have been so close for almost 2 years now. One day it will happen. I did feel a bit closer yesterday because I felt more comfortable with my kip. I realized for me I have to be at full extension (wrists turned out) to be able to get the Kip going on the rings.

    On the met-con I am pretty sure I took finished faster than the last time I did this workout but I have to look it up. As brutal as the clapburpus are I really like anything with a clapping push-up.

  5. SBV says:

    It’s often difficult for me to get a good “conditioning” workout if pressing movements are in the METCON. I struggle so much with all variations of push-ups, dips, and presses that I end up standing around a good deal of the time shaking out my arms hoping to get another rep. Meanwhile, my heart/lungs are able to go at a faster pace. I probably need to be smarter about scaling. My clapping push-ups were a joke after the first three or four in each round. I’d probably be better off focusing on strength during the beginning of class, and then scaling the METCON to a variation that allows me to continue working.

    Also, my wrists are all burned up today from the false grip. But it makes me happy!

  6. James says:

    After a few weeks off this workout did not disapoint.

    I also want to thank Chris for his help with rowing form. Comparing it to a clean is the easiest way for me to understand the correct motion.

    Claburpus are probably the most challenging met-con exercise I’ve done in class. My arms are sore, my chest is sore, my legs are sore, really they are a great exercise.

    Great work everyone and I’m glad to be back!

  7. Erica says:

    Good to be back; felt like I never left. I was excited that I could do any ring pullups, but now that Tom mentioned that once I get 5 strict pullups, I can kip, I’m motivated to make 3 into 5 ASAP. I also have to admit that for the first time I actually wanted to stay on the rower because those burpees were tough. Burpees usually I don’t mind, but two pushups x 12 reps x 3 rounds equals a lot of pushups. I barely think I was hitting the ground. Something to work on though…

  8. Greg says:

    Thanks to Sara for helping me with muscle ups. I have decided that I hate them almost as much as I hate Justin Beiber.

  9. Sara says:

    @Greg, Have patience the day you get your first muscle up you won’t hate them anymore – not that I know from experience šŸ™‚

    @Erica – you will be at 5 strict pull-ups in no time.

  10. Ethan says:

    Muscle ups are my “white whale.” One day I will get it. I think I just need to lose some weight before I can get myself up there.

    I enjoyed the metcon equally as much as I disliked last week’s OHS/run metcon….mostly because the row and press are two of my stronger movements.

  11. TomandAmi says:

    I hear you on the MU’s – I want one – it is indeed the White Whale. It’s one of my 2011 goals so on off times I am working on increasing overall strict pull-up strength/numbers and dip strength/numbers and false grip strength until second week in August then work on a strict MU progession from there hopefully with the requisite strength so I can focus on the technique.

  12. edgy reggie says:

    I’m getting close to getting a muscle-up. I’m in agreement with Ethan’s and Tom A’s statement about the muscle-up: It is one of my “white whales.” I noticed that Jim Bathurst was using me as an example to Julia on the band-assisted muscle-up; therefore, I must be doing something right. šŸ™‚ I just need to be patient, work hard, and keep at it.

    @Erica, @Dian: Good job on getting a ring pull-up!

    Met-con: Ah, clapburpees, clapburpus, clapburples [whatever you call it, it still sounds like an STD…just sayin’ :-)] – how I miss thee…not! šŸ™‚ I do like to row, and I guess that twelve clapbur_(fill-in-the-blank) for three rounds “ain’t” that bad (in the grand scheme of CrossFit DC workouts). I’m just glad that I made it through and that I had the energy afterwards to cheer on some folks in the last heat.

    I will not be in Thursday’s class due to an early yoga session. I will see everyone either Friday evening or this weekend. Have a great workout on Thursday (June 9).

    “Not too bad for an old man.” – CFDC’s own ODB

  13. Dian says:

    I was able to get 1 pull-up on the ring. I worked on pull-ups on the bar with the band and dips on the bench for the remaining time. Pull-ups have been harder for me recently (even with the band). I feel as if I’m going backwards in terms of upper body strength. I have to work on it and stop wimping out on upper body work.

    Iā€™m feeling disappointed with myself about the metcon. I think my rowing technique was good for the 3 rounds (thanks for the coaching Reggie and Chris) but I wimped out and did regular burpees. The clapburpees were not gonna happen since I had no intention of smacking my face on the floor in front of the entire class but I should have at least done the extra push-up with the burpees. I punished myself for my extra push-up omission today by covering an excruciating conference call for a colleague earlier this afternoon.

    Thanks Reggie for helping me on the rower and for joining me on the floor for my last few burpees.

    Until tomorrow then.

  14. edgy reggie says:

    You’re welcome Dian. Anytime. šŸ™‚

    (I don’t discriminate; I would do that for anyone at CrossFit DC.)

  15. Brendan says:

    As brutal as the clapburpee/rowing METCON was I really did enjoy it, even though I thought I might puke. Need more work on my muscle ups, specifically getting my hip kip more involved. Between each set of muscle up attempts i did a set of max kip pullups, which came back to haunt me on the Metcon. Good work by all.