In a recent post, Sam wrote about the significance of milestones in CrossFit. Within that post he mentioned how both Tony C. and Naomi K. recently got their first Muscle-Up, a significant milestone in one’s athletic development. Just as Sam, I too remember very clearly my first Muscle-Up. I was stoked to get my first one in Glassman’s presence, (and in Garth T’s presence since he contributed a certain “motivational comment” on the whiteboard for all to see, haha).
I’ve written before about the importance of a little extra “concerted effort” in developing whatever it is you are wanting to accomplish, like spending just 5 minutes at the end of every class to refine your kipping mechanics on Pull-Ups just as Jessica S. did, or 5 minutes a day working on Double-Unders as both Kaitie K. and Aimee S. (Jessica now does full WOD’s “RX’ing” all the Pull-Ups and Kaitie and Aimee both now completely RX Double-Unders, no matter the volume.)
The Muscle-Ups for Tony and Naomi didn’t just all of a sudden “happen”. They got their Muscle-Ups through weeks and months of consistent practice a little bit every day. They were absolutely determined to get it. Deep Ring-Dips, negatives and band-assisted progressions are just a few elements they used to help get their first Muscle-Up. All those times you saw Tony working his Ring-Dips or Naomi strapped into that bizarre looking contraption hanging from the far rings like a human piñata, they had a very clear objective, …to get their first Muscle-Up.
It doesn’t matter the skill you are trying to develop, with a little extra work each day, you will achieve it. It just depends on how bad you want it.
Like Naomi K. and Tony C., Bilal C is going to have a Muscle-Up. And so will you.