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Recovery and Muscle-ups

Recovery and Muscle-ups

The ole muscle-up.

The ole muscle-up.

Warm-up: 500m row, (10 plate snatches (45/25lbs), 10 OHS (45/25lbs), 10 push-ups x3)

Skill: Muscle-up progression

MetCon – 1 Round for Time:
3 minutes of medicine ball throws

In reference to today’s MetCon (said in the voice of the joker from Batman) “Why soooo easy.” Simply put, today was a recovery workout. Coach G and CBO have made constant posts about taking recovery seriously. Ya know, sleeping, eating right, foam rolling, stretching, etc. etc. Well, not only does recovery need to occur post workout, sometimes recovery must occur during the workout. With this cycle there cannot be five days straight of hard MetCons. The body can’t take that much stress and it could easily lead to overtraining. Since that would meet none of your goals it just doesn’t make sense. So when the MetCon seems a little bit easier (or maybe a lot), enjoy it, but continue to work hard!

Today we used this short, recovery MetCon to learn and practice a very difficult skill, the muscle-up. The morning ladies picked it up quickly and were cranking through some assisted ones. Then in the evening we had some athletes come even closer to getting an unassisted muscle-up (Hint: Ben Slocum). It’s constantly impressive to see the improvements you all are making daily, weekly, and monthly. Keep up the good work people and look forward to some more skill learning and recovery MetCons. Because you know following an easy workout comes a HARD one!

Taking pleasure in knowing the hard workout tomorrow,
<3 Coach Miss J

By | 2017-04-25T14:40:03+00:00 December 17th, 2009|CrossFit Ktown Knoxville, Uncategorized|3 Comments


  1. Glenn December 18, 2009 at 5:45 am

    I just like the look on the guys faces watching this girl do the Muscle-up. They don’t look pleased that the girl did it and now they have to.

  2. James December 18, 2009 at 11:24 am

    The day I do a muscle-up, I will throw my hands in the air, yell out WHAT! and walk out of Ktown. Only to return the next day to do a few more. =o)

  3. crossfitktown December 18, 2009 at 4:00 pm

    GLENN! We’ve missed you this week. Heard you’ve been sick, but we can’t wait til you are able to get back in here.

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