Recent Posts

• 9 reps from CrossFit Games Open 12.4 / 13.3 on Mar 24, 2013
• 21 reps from 21-15-9: Dumbbell Push Press, Pull-ups and Box Jumps on Nov 20, 2012
• 4 reps 4 times from 2x AMRAP 10 mins: Pull Up + Toes To Bars and Clean & Jerks on Nov 12, 2012
• 21 reps from Amanda on Sep 24, 2012

CrossFit Journal Articles

• The Muscle-up
  The muscle-up gets you from under things to on them. It can be a critical survival skill. We do our muscle-ups from rings chiefly because that’s the hardest place possible.
• DogTown CrossFit Muscle-Up Drills
  “Today, we’re going to show you a couple drills we’ve developed to help you get you through that transitional phase,” says Dusty Hyland, co-owner of DogTown CrossFit in Culver City, Calif. He’s joined by fellow coach Kelly Pearsall, and together they prov
• Teaching the Muscle-Up to a Large Group: Part 1
  The muscle-up doesn’t have to be some mystical beast tamable only by the elite. Anyone can learn and perform muscle-ups using progressions and scaling. In this video series, learn how HQ trainer Pat Sherwood coaches his athletes through the gymnastics mov
• Teaching the Muscle-up to a Large Group: Part 2
  The muscle-up doesn’t have to be some mystical beast tamable only by the elite. Anyone can learn and perform muscle-ups using progressions and scaling. In this video series, learn how HQ trainer Pat Sherwood coaches his athletes through the gymnastics mov
• Multiple Muscle-Up Progressions
  The muscle-up is one of the most challenging CrossFit movements, and every Level 1 cert is filled with a few roars of joy as athletes finally manage to get themselves locked out above the rings for the first time. Leo Soubbotine of CrossFit Evolution o
• Learning the Muscle-Up
  Most CrossFitters know Jason Khalipa as the 2008 CrossFit Games champ or the owner of CrossFit Santa Clara—but he’s also an HQ trainer. In this video, Jason puts the barbell down and teaches the muscle-up to an athlete named Ranbir, who’s just ne
• Training the Muscle-Up
  Athletes who have been in that frustrating no man’s land between ring pull-up and ring dip have heard a multitude of cues shouted as they struggle through the transition with kicking legs and T-rex arms. Some cues are more helpful than others, and many
• Assistance for Bodyweight Exercises
  With training bars and training plates we've been able to introduce the major lifts like squats, deadlifts, presses and jerks, cleans, and the snatch to all comers, including seniors, regardless of ability. This approach is not novel; many of the most suc
• Muscle Up Training Progression
  Jeff Tucker from GSX Athletics presents his muscle-up training progression. Jeff is the coach for the CrossFit Gymnastics certification seminar. The first step is to have competency in a stable environment, such as with a bar dip. Then you should be ab
• The Moves
  The CrossFit movements are functional, full-body movements that generate a great deal of power, and virtuosity in these movements requires instruction, practice and refinement. The movements are tremendously effective for producing fitness, but they are c

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