Another Tool in the Muscle Up Box

3 Rounds:
3 Wall Walks
6 Toes To bar
9 Muscle Ups
12 Hang Power Clean 135/95


We have a handfull of these nifty sling shots in the gym.  Grab one and throw it on for another option to help you learn the ever elusive muscle up.

Comments

[Ari S.]

Just wanted to say that I checked out the FlexNastics class this week - what a freakin' workout. I never knew how hardcore a Frisbee could be until today. Thanks, Amber.

[EricH]

I'll second that ... FelxNastics is awesome. Thanks much Amber!

[brother mike]

The FlexNastics class rocks. In a few weeks I have gone from not being able to get up in a free standing handstand at all to holding one for 5 seconds this morning. Amber is a great coach (used to teaching kids so teaching us uncoordinated desk jockeys is not a huge stretch).

Is the slingshot better than the banded muscle ups or jumping muscle ups or is Karl Paoli just buddies with Mark Bell? Also, if I wear a "Test Me I'm Clean" bracelet (http://testmeimclean.org/) while using a slingshot will the bracelet or the slingshot burst into flames?

[Steller]

Please add a Saturday FlexNastics class!

[Donna]

Hey, Novices and Intermediates!

The Festivus Games are next Saturday, August 4, 2012 in San Jose at Crossfit Lifeworx. The Festivus Games is like "the Crossfit Games" but only for us novices and intermediates. It's a national competition with everyone doing the same wods on the same day.

Pretty cool concept. Check it out:
http://www.festivusgames.com/

Although registration is officially closed, there is room for late registration on a first e-mail, first serve basis. There are already 180 participants and the venue can hold up to 210.

If you want to register, contact Danielle Burks Lifeworx Fitness and CrossFit, Cell: 408.316.6911
Office: 1.408.340.5954, danielle@
lifeworxfitness.com and let her know you're interested. She'll send you the official late reg email and then you respond back. Late reg fee is $60 on the day of the event.

Here are their guidelines on what is Novice and Intermediate (you can find this at the website, too):

Novice men
Less than 6 months CrossFitting
Deadlift is under 300lbs
2k row time is 9 minutes or more
cannot do more than 5 unbroken kipping pull ups
cannot do double 20 unbroken unders
uses scaled weight kettlebells for wods
cannot do 25 unbroken legit push ups

Novice women
less than 6 months CrossFitting
Deadlift is under 225lbs
2k row time is 9:30 or more
cannot do 5 unbroken pull ups
cannot do 20 unbroken double unders
cannot do 15 unbroken legit push ups
uses scaled weight kettlebells for wods

Intermediate men
Longer than 6 months CrossFitting
deadlift over 300lbs
under 9 minute 2k row
can do 10 or more unbroken kipping pull ups
can do more than 20 unbroken double unders
can do more than 25 unbroken legit push ups
uses Rx weight kettlebells for wods

Intermediate women
Longer than 6 months CrossFitting
deadlift over 225lbs
under 9:30 2k row
can do 5 or more unbroken pull ups
can do 20 or more unbroken double unders
can do 15 or more unbroken legit push ups
uses Rx’d weight kettlebells for wods

Come out and have some fun!! ;)

[Amber]

You guys are awesome and I'm having so much fun teaching all of you! Thanks for the warm welcome!

[StrangeRx]

You rock Amber!