Workout of the Day: Friday, 10.11.13


A little corrective in nature, a little fun, a little more relaxed, but still very effective for creating a well-rounded athlete.

The picture below is from – it’s a guy named Ian doing muscle-ups at the base of the Himalayas.


The least movement is of importance to all nature. The entire ocean is affected by a pebble. – Blaise Pascal


MOVEMENT PREP: Foam Roll as needed, for 5 minutes. Choose 2 elements from the KStar charts to complete for 3 minutes each.

SKILL WORK #1: Handstand Walking – review the skill and practice for 15 minutes.

SKILL WORK #2: Skin the Cat Practice – review the skill and practice for 15 minutes.


Complete 10 rounds for time of:

Bear Crawl Forward x 4(30ft.)

Bear Crawl Backwards x 4(30ft.)

Goblet Squat x 10 (choose your load)

Skin the Cat (choose your number of reps from 1-3 reps)

Below, every coach at CFCC’s perspective on effective coaching cues for the muscle-up. We reviewed our individual perspectives in light of bringing you the muscle-up drills you have been using on Mondays.  We hope that they have been helping!  One of the BEST things about having the opportunity to be in this setting is the opportunity to grow with each other. If you’d like to spend a Saturday geeking out about movement I’d invite you to check out Dr. Perry’s seminar on Saturday. We’ll all be there!


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