Originally posted by: RaynorWolfcastle
Nice CFT numbers, particularly on the SP strength and congrats on the muscle-up! Did you do it on rings or on a bar?
I still haven't been able to eek one out, I keep getting stuck in the transition; I struggle for a few seconds trying to get enough of my body over the bar and eventually drop it . I don't have access to rings at my gym and I think it's not helping.
Thanks. Looking at my schedule, I have another CFT on August 27 and if my back is a bit healthier then, I'm hoping to crush my current numbers. If I feel bold, I should be able to add at least 50lbs to the deadlift alone, and by adding some back squat to my warm-up, I'll hopefully iron out the rust in that lift as well. Hoping to get to 900 for the next one and, some day a long way off, break the illusive 1000lbs CFT
As for the muscle-up, I edited the previous post to note that it was on a pull-up bar. My gym doesn't have any rings, so not much choice there. I did order rings 3 weeks ago, but they've been on back order and are yet to ship... grumble... Anyways, the muscle-up is a lot harder than I expected it to be. From my limited experience, it's all about generating a VERY explosive pull-up and I think the following things have helped me:
1. Learning and using the kipping pull-up in CF workouts. The kip is a MUCH more explosive motion than a dead hang and really teaches you to throw your weight up with a lot of speed.
2. Clapping pull-ups. Similar to clapping push-ups, you do a clap during the rep, which forces you to do a more explosive motion to give you enough time. I did some of these during warm-ups.
3. Jumping muscle-ups. I would stand on a bench (or any raised surface) under the pull-up bar and jump my way into a muscle-up. While this doesn't help you develop the pull-up explosiveness necessary (as the jumping replaces most of the pulling), it does teach you the skills needed for the change over and the bar dip. They are non-trivial and take some time to learn and I think it really helped me get a feel for the motion, the balance, etc. Also, make sure to do a slow negative on the way down as that'll further show you the position your body needs to be in and help develop all the appropriate muscles.
Good luck! It's definitely worth it and I can't wait to try another one tomorrow