Muscle up for women – strength building


I got my first muscle up on a Saturday – did 5 in a row and then proceed to lose it for the next several months. It was one of the most frustrating time in the gym for me and as much as my coaches had prepared me for it, I was still incredibly fixated on the fact that I am not getting any more muscle up and it kills me to accept it.

The fact is -> DO NOT GIVE UP!

During the next several months, I continued to swing on the rings as I had been doing but my transition seems to be at its weakest. My coach was really quite the most patient human being on earth – he said to me, until you push your head through the rings, you will not catch the ring dip properly. Look at your toes, look at your toes! This was the cue that I repeat in my mind as I do ever kip and swing.

What did I do in the weeks that followed?

Build it up more with the following:

  1. Strict pull up – 5-6 – minute on the minute for 10 minutes
  2. Strict ring rows with feet on 20-24″ box. There is a difference between ring muscle up and bar muscle up. The positioning of the hands are different. Doing strict ring rowss will improve your strength to be able to pull yourself up the rings. Pull yourself up to the rings, and let the rings touch the chest, and then try to get it to as low to the side of your chest as possible. Do 5 ring rows minute on the minute for 10 minutes.
  3. Strict ring dips – Do 3 ring dips minute on the minute for 10 minutes- as deep as possible.
  4. Jumping Muscle up transition – position the rings just higher than the armpits and practice the transition with as much aggression as possible -> if transition is what you need to work on.

Other than that, BE PATIENT! It will come back.

Ring Muscle Up for girls


I finally got it!!!! The holy grail for me – Ring Muscle Ups.

There is something special about muscle ups, by special, I mean frustrating. Never has there been a more simple looking movement – gymnasts use this movement just to start their warmup, while in Crossfit, it is a big endeavor and a big badge of honor to have your muscle ups.

I have been trying to get a muscle up forever. It has been a long journey (on and off for the past 1 year and then really with focused dedication from September 2014 till February 2015 with a ring dip already under my belt). It first started out as getting a deep ring dip, then it’s about swinging and transitioning. Everything feels so close, yet so far. There are days when I got even more frustrated because new guys at the gym just get onto the rings, try a couple of swings and before I know it, they are up there! Why is a ring muscle up harder for girls in general?

Front Squat Technique with Mark Rippetoe


Mark Rippetoe explains proper form for the front squat and details how it differs from a back squat.  If you are not sure who Mark Rippetoe is, he is a well respected author and strength training coach, he has a great book called “Starting Strength” you should read, a description is in our book section.

This is one of our favorite bar bell movements and actually forms a lot of the other movements like thrusters and other movements that involves a squat. Part of what we normally do is to going to the gym and doing the movements and yet it is always great to come back to the basics – Front squat technique with Mark Rippetoe is an easy way to catch ourselves on what we can improve on!

How to master the dreaded double unders


Any new crossfitter will tell you their least favorite movement is the double under.  The reason is that it is a hard move to master and takes time, if you are just coming into the gym and trying to do double unders in a WOD you really start to hate days when you see doubles in the WOD.  I was the same, I nearly gave up and kept reverting to singles but one day somebody sent me a link to the video below and it made all the difference, now I can easily do sets of 60-100 unbroken dubs even when I’m tired and I look forward to seeing dubs in my workouts.  So first watch the video, it’s short then read my comments below:

Warning: array_key_exists() expects parameter 2 to be array, null given in /home/markdaws/ on line 700

Warning: in_array() expects parameter 2 to be array, null given in /home/markdaws/ on line 764