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No False Grip Needed | Ep. 835

WODdoc October 14, 2016
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WODdoc Episode 284 Project365: Front Roll Finishing Touches

WODdoc April 12, 2015
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We made it!! Its been a long journey. Following yesterday’s episode we now have all the pieces to the puzzle. Now, its just about putting them together. Just remember to stay tight and active throughout the movement. Good Luck!   Today’s WODdocket: 10 mins of front roll progressions

WODdoc Episode 283 Project365: Front Roll To Support: Ring Roll To L-Hang

WODdoc April 11, 2015
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Today is about adding in the final piece. We have gotten comfortable upside-down, learned how to transfer from an inverted to a dip position, learned how to initial the forward roll and even did a muscle-up to front-roll-through. Now, all we need to do is concentrate on stopping our front-roll in the L-hang position (that […]

WODdoc Episode 279 Project365: Front Roll To Support; How To?

WODdoc April 7, 2015
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With the evolution of CrossFit comes the evolution of movements and thus technique. One movement that we see popping up more often is front-roll to support (backroll to support is another). I  am choosing to progress though front rolls first because (although scary for some) I think they’re are easier to learn. Prerequisites: 1) 10 […]

WODdoc Episode 79 Project365: Increase Muscle-up Strength

WODdoc September 19, 2014
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How do we build strength in an activity like muscle-ups? One way is to deload it so we can complete the full exercise.  We covered this in a couple different ways this week using big bands. Another way is to use eccentric loading. Anyone who has been around strength and conditioning knows what eccentric exercise […]

WODdoc Episode 78 Project365: Muscle-Up Mobility Bar Stretch

WODdoc September 18, 2014
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I actually wanted to add this in yesterday but the video was getting to long. Again, we are talking about improving your muscle-up by improving your mobility. This stretch should be tacked onto yesterday’s episode where we mashed the humeral insertion of the pec, hit the coracobrachialis, and mashed some lat. All this with the […]

WODdoc Episode 76 Project365: Muscle-up Transition #2

WODdoc September 16, 2014
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Today is transition progression #2. For you to be doing this progression I am assuming a lot.  At absolute minimum, you must have passed the dip requirements. This means you can complete 10 full dips from a stable surface and 5 from an unstable surface. People forget that when using bands they only help when […]

WODdoc Episode 73 Project365: Muscle-up Pulling Requirements: Part 2

WODdoc September 13, 2014
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We are keeping it straight forward today. This is a progression that builds on yesterday. Same 3 pulling tests: pull to chin, pull to chest, pull to belly button, except we are performing them on rings. This increases difficulty because of the additional stability needed on the rings. Today’s WODdocket: What to do if we […]


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