Two months ago, Coach Jake hit his first muscle-up. To everyone who was there to see it, he had a big smile on his face, and he made it look easy.
For anyone who might have walked in to CrossFit Throne at that very moment – if they currently weren’t able to do a muscle-up, they might think, “I wish I could do that”; OR “I don’t think I’ll ever be able to get up there”.
What they do not know, is that Jake could not do a pull-up, much less a muscle-up (MU), when he first walked in our doors.
Everything is a process… what’s easy for you is difficult for someone else… OR what’s difficult for you SEEMS impossible to them. And what is now easy for you might not have seemed accessible at first.
Once Jake had done his work AND homework (training, nutrition, mobility, recovery, etc), pull-ups and chest-to-bar pull-ups became part of his training for muscle-ups.
After he landed that first muscle-up, Jake and I talked about the amount of work that went into it… and that’s what you need to know.
Breaking down the math, you can see that means around 30 weeks of solid work, 10-15 FAILED muscle-up attempts per week, a little under an hour of MU skills work per week, countless numbers of accessory strength work, all while losing 25 pounds of adipose tissue… combined to help Jake find himself in a VERY favorable position to get his first MU.
Natural talent rarely gets someone to a high degree of fitness. Almost all of it comes from hard work.
So, find what’s difficult for you, put in the work… and as you fail again and again, and begin to succeed, you will encounter many benefits along the way!