30 muscle ups for time - 2:59

Ryan Ford · 10-30-2009, 01:09 AM

This was a goal of mine for the past month or two and I finally got it tonight (30 ring muscle ups in less than 3 minutes)! Takes place at one of CrossFit's newest affiliates, AMG CrossFit.

Set goals, train hard, and accomplish them!

http://www.youtube.com/watch?v=rw7JqgL2uR4 (WFS)

Derek Robinson · 10-30-2009, 07:09 AM

Ryan,
That is awesome, I was trying that technique on MU the other day. Can't seem to get it down. There is a guy in Britain that does King Kong with that same style of MU.

http://www.youtube.com/watch?v=fHEkokQSGmU (wfs)

Good Job.

Sean Dunston · 10-30-2009, 09:44 AM

nice work, Ryan!

Derek - I think Ryan's MUs are WAY more legit than the guy in the British King Kong video. The British guy doesn't get near to full extension of his arms in the "hang" position.

I think Ryan's "space" or lack there of for hanging the rings, is what causes the appearance of similarity, but he gets full ROM on the MU. The British guy has plenty of space, but cheats the ROM on the MU by not extending his arms.

Ryan Ford · 10-30-2009, 02:24 PM

thanks guys.

thats a beastly workout he does. we use the same style of muscle up (L kip), but you are right, he doesn't get full ROM on his muscle ups, or even his squat cleans (doesnt stand all the way up).

i used to have the same problem on this style of muscle up. it is hard at first to go down to full hang while maintaining your false grip. i really wanted to make this as legitimate as possible so i trained hard to get full ROM!

Frank DiMeo · 11-01-2009, 05:09 PM

Nice work, Ryan!

Steven Low · 11-01-2009, 11:33 PM

L-kip/kip to support style is definitely easier than full extension down below.

Not bad dude didn't know you got it on video.

I'll try to go for sub2 again... sooner or later.

Roger Harrell · 11-02-2009, 09:48 AM

First off, impressive effort, and something difficult to pull off. But, a legit muscle up must reach a full hang at the bottom. If you are inverted, even with straight arms your COG does not travel as far as if you are hanging at the bottom. This is 30 kips to support, not 30 muscle ups.

Steven Low · 11-02-2009, 11:57 AM

Quote:

Originally Posted by Roger Harrell

First off, impressive effort, and something difficult to pull off. But, a legit muscle up must reach a full hang at the bottom. If you are inverted, even with straight arms your COG does not travel as far as if you are hanging at the bottom. This is 30 kips to support, not 30 muscle ups.

I agree.

I don't recall anything about CF standards on full hang though... just full extension of the arms. Maybe they changed it.

But yeah, I am kind of irritated with CF standards on MUs.

Andrew Schechterly · 11-04-2009, 04:14 PM

Whoa, I've never seen anyone do MU's that way. Nice.

10-30-2009, 01:09 AM	#1
Ryan Ford Affiliate Profile: Join Date: Nov 2006 Location: Boulder CO Posts: 15	30 muscle ups for time - 2:59 This was a goal of mine for the past month or two and I finally got it tonight (30 ring muscle ups in less than 3 minutes)! Takes place at one of CrossFit's newest affiliates, AMG CrossFit. Set goals, train hard, and accomplish them! http://www.youtube.com/watch?v=rw7JqgL2uR4 (WFS)

10-30-2009, 07:09 AM	#2
Derek Robinson Member Profile: Join Date: Oct 2008 Location: Knoxville TN Posts: 182	Re: 30 muscle ups for time - 2:59 Ryan, That is awesome, I was trying that technique on MU the other day. Can't seem to get it down. There is a guy in Britain that does King Kong with that same style of MU. http://www.youtube.com/watch?v=fHEkokQSGmU (wfs) Good Job.

10-30-2009, 09:44 AM	#3
Sean Dunston Member Profile: Join Date: Sep 2007 Location: Alexandria Virginia Posts: 2,889	Re: 30 muscle ups for time - 2:59 nice work, Ryan! Derek - I think Ryan's MUs are WAY more legit than the guy in the British King Kong video. The British guy doesn't get near to full extension of his arms in the "hang" position. I think Ryan's "space" or lack there of for hanging the rings, is what causes the appearance of similarity, but he gets full ROM on the MU. The British guy has plenty of space, but cheats the ROM on the MU by not extending his arms.
	__________________ "Are you going to bark all day, little doggy, or are you going to bite?" M-39-5'7"-165# \| My WOD Log \| CrossFit Alexandria Last edited by Sean Dunston : 10-30-2009 at 09:47 AM.

10-30-2009, 02:24 PM	#4
Ryan Ford Affiliate Profile: Join Date: Nov 2006 Location: Boulder CO Posts: 15	Re: 30 muscle ups for time - 2:59 thanks guys. thats a beastly workout he does. we use the same style of muscle up (L kip), but you are right, he doesn't get full ROM on his muscle ups, or even his squat cleans (doesnt stand all the way up). i used to have the same problem on this style of muscle up. it is hard at first to go down to full hang while maintaining your false grip. i really wanted to make this as legitimate as possible so i trained hard to get full ROM!

11-01-2009, 05:09 PM	#5
Frank DiMeo Affiliate Profile: Join Date: Sep 2005 Location: Sarasota FL Posts: 1,908	Re: 30 muscle ups for time - 2:59 Nice work, Ryan!
	__________________ CrossFit Gulf Coast

11-01-2009, 11:33 PM	#6
Steven Low Member Profile: Join Date: Sep 2005 Location: silver spring maryland Posts: 8,084	Re: 30 muscle ups for time - 2:59 L-kip/kip to support style is definitely easier than full extension down below. Not bad dude didn't know you got it on video. I'll try to go for sub2 again... sooner or later.
	__________________ *Posts are NOT* professional medical, nutrition, or training info** // Site, Log, YouTube

11-02-2009, 09:48 AM	#7
Roger Harrell Affiliate Profile: Join Date: Jun 2004 Location: San Rafael CA Posts: 2,231	Re: 30 muscle ups for time - 2:59 First off, impressive effort, and something difficult to pull off. But, a legit muscle up must reach a full hang at the bottom. If you are inverted, even with straight arms your COG does not travel as far as if you are hanging at the bottom. This is 30 kips to support, not 30 muscle ups.

11-04-2009, 04:14 PM	#9
Andrew Schechterly Member Profile: Join Date: Jun 2009 Location: Berwick PA Posts: 58	Re: 30 muscle ups for time - 2:59 Whoa, I've never seen anyone do MU's that way. Nice.
	__________________ "Moreover, these enemies of mine that did not want me to become king over them bring here and slaughter them before me."

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