A CHALLENGE TO THE WOMEN OF CROSSFIT ONE WORLD

Original "Nasty Girl", Eva T., of Crossfit Santa Cruz Central finishing off a muscle-up.

The muscle-up is a funny thing. Everyone wants to get it, but no one really spends a lot of time working on it. Some people (actually, a lot of people) just need to get their technique down. (False grip, false grip, false grip!) Some people simply just are not strong enough yet. A muscle-up is, after all, the biggest pull-up and the deepest dip you will ever do. (Work chest to bar pull-ups and ring dips.) But what really strikes me as funny is the fact that as a gymnastics movement, the muscle-up is considered a basic movement and does not even rate on a judges scorecard. Damn, gymnasts are badass!!!

So where do the ladies fit into this? Crossfit One World has been an affiliate for three years now. In three years, only Jolie Gentry has hit 30 muscle-ups for time. Don't think Jolie was always superhuman like she is now. When she walked into One World she couldn't even get close to doing a muscle-up. She worked super hard at it. I remember when she got her first one. Then it seemed like no time at all before she could do 30. She currently is the one and only girl on the Wall of Fame for 30 muscle-ups with a time of 8:23.

I am throwing a challenge out to all you female Crossfit One World members. Be the first girl to get thirty muscle ups for time, and One World will reward you with a $500 cash prize.

The rules for the Women of Crossfit One World 30 Muscle-up Challenge:

1) The muscle up must start from a dead hang with no part of the body touching the floor. 

2) The muscle-up must finish with the arms almost completely locked out above the rings. I would except Eva T.'s finish in the photo above.

3) You must complete the muscle-ups in 13 minutes. Why 13 minutes? Because it's more than 12 and less than 14. Haha! Seriously, that's almost 5 minutes longer than Jolie's effort. My guess is that she is even faster now. (Jolie...pipe in please!)

4) You must be a REGULAR member or a Crossfit One World trainer to qualify for the prize money.

5) The 30 muscle-up attempt must be witnessed by me (freddy c.) and I will judge every repetition.

Anyone up for the challenge? There is no deadline. The first girl to get it, gets the dough! Hopefully sooner rather than later.

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I bet you thought muscle-ups were going to be in the workout huh?

WOD   7/3/2009

Overhead Squat   5/5/5/5/5

Programmed by freddy c.

Coach's Corner: I can't stress how important it is to really throw yourself at a weightlifting day. Your first set should be a load that elicits this immediate thought when you finish it: "Holy fuck.....I don't want to do another set!" Also, this is a FIVE by FIVE workout. That means you should be hitting five reps every set. If you go so heavy your last few sets that you only get 3 or 2 or 1 rep, you have gone too far. (Missing the fifth rep is acceptable in my opinion as long as you started it and made an effort to finish it) If you miss the fifth rep in the fourth set, go a little less in the last set. If you miss early, don't count the set and do it again a little lighter.

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Can't talk about overhead squats without posting Nicole Carroll doing 15 reps at bodyweight. Three attempts over the course of 9 days. Notice the three different shoe styles. She finally hits it on her last attempt wearing weightlifting shoes.

Comments

[Anna]

Wow! I could definitely use $500 and I would love to do one muscle-up. Why don't you invest that $500 and by the time I can do 30...maybe it will be $5,000!

So, it looks like I am adding another post WOD workout to my normal OW days...Abs, run and now muscle-ups (well, ring dips and pull ups to start). I appreciate the challenge Freddy. Wait, is Cheryl included in this challenge??? If so, I better get off this darn computer and get to working out.

Goodnight!

[Lancaster]

I got my money on Anna... I'll add $100 bucks of my own money to the cause... Im by far not the richest person in the world but compared to the retarded things I've blown my money on...especially Vegas.... This is definitely worth it! Also Mrs. Cheryl is a trainer thereby is disqualified from participation as she is not a "Regular" member.

Come on Anna!!! Get to it!!!

[Lancaster]

Damn I didn't read the Or is a One World Trainer... It just means you have to work harder Anna

[freddy c._one world]

You two better read the rules again. Cheryl totally qualifies. I wouldn't be so worried about her though. She has a bum shoulder that makes muscle-ups really difficult for her.

Would any of you like to place a bet with "Freddy the Bookie" on who wins this challenge?

[Anna]

I would love to take your money too, Lancaster! I just did 30 dips on a step...LOL!!

So, if I take out like 6 other girls, I might have a chance (Tanya Harding style maybe...HAHAHAHA!!!)

OK, back to step dips.

[Alex]

I'll put another 100 on it as long as I'm still a califonia native. Cmon ladies get paid!

[Lancaster]

Hell Yeah! Get to the step dips!

[cheryl]

There are a lot of ladies in our box that could take up this challenge. I think freddy is right...its just that no one has actually really trained hard at it. Hmmm...Rita, Jamie, Maria, Allison,Anna, one armed bandit - Mary, our newest members, Heather, Alexandria, just to name a few! And, yes, the muscle up is my goal this year, too. As my shoulder gets better I will be working on it, because, One World ladies rock and we can do anything anyone else can!!!!

[kam]

Freddy...
Pre-op or post-op?

Good luck girls!

[jolie]

i haven't done this one in a while.... but i can link multiples now, which i did not do with that last PR. a cash motivator is genius. i love it. good luck ladies!

[doug]

Hey Freddie - How about kicking me down $50 if I can get this in 13 minutes? I'm around 15 minutes now...good luck ladies...you got your work cut out!

[Eric]

funny you post this now because little allison hit three MU for the first time yesterday, I seen it with my own two eyes.

[Heather]

I'm so in on this challenge!!! I have been trying (though not too hard and not too consistently) to get a muscle up for a couple months. I'm close. I just need some expert One World coaching : ) Now I am extra motivated.

Bummed I am missing this OHS day. I need work on those too. Have fun everyone and happy 4th!!!

[candice]

Hey Everyone!

Just got back from Grandmas! two weeks on retirement time! Anyways i am down for the challenge! See you all today!

[Rita]

Actually Eric, Alison got 4 muscle ups!!!

[Mary]

Congrats, Alison! Way start a challenge. Good luck to all the One World Ladies participating in the muscle-up challenge.

[angela]

Muscle ups are no joke! Good luck to everyone participating!

I have posted the crazy workout that Brad, Chris, and I did yesterday on my blog along with color commentary. You can view it at www.extremetrainingbyang.com

We called it the "Faux-10." Don't ask me where the name came from, but I was immediately corrected by Joe that I was backwards and should have called it the 10-4. (Thanks Joe! It would not be the first time I've been called backwards.)

Thanks Brad and Chris for pushing through this workout with me yesterday!

[Heather]

Congrats Alison!!! Way to go. That will light a fire under the rest of us for sure!

[James]

Eric, thanks for the coaching this morning. It was a tremendous help!

[Chris Lai]

Congrats Alison!

Freddy, where do I sign up?! hahaha

[Kevin]

Awesome Alison...you're a stud!

[maria]

Anna! Great effort on your kipping pull ups. You're going to get them soon!

Fembot! I wish I had my camera today! You make strappin down with a heavy duty weight belt, rubberbands and rings look sexy! No one else can pull that off!!

Angela...your freakn' wod from the otherday! My calves hate you! Damn double unders!

[Anna]

Thanks Maria! You helped a lot!!

[Lori]

Don't count anyone out! Keep in mind the underdogs.... I can't get in to train that much due to my schedule but I am working hard on my kids jungle gym in the backyard..lol BEWARE.