He’s only gone and done it again!!!
This time with his first ever ring muscle up! ⬇️ After getting his first bar muscle up a couple weeks ago, tonight Darren wanted to try some ring muscle up progressions!
We broke up the movement before piecing it together and he got one on his first session!
Give these progressions a try if you trying to get your first ring muscle up! - 3 x 10 hollow rocks/arch hold - 3 x 10 kip swings with an object between your feet
-3 x 10 ring swings
- 3 x 5 box assisted hips to rings
- 5 x 3 kip swings + 3 ring swings + 1 hips to rings
- 3 x 5 foot assisted transitions - 3 x 3 box assisted transitions
Piece it all together! #PT#firstmuscleup#crossfit @crossfit_jst_wigan@jst_competeprogramming
Episode 15 Friends is Overrated is now live! We talk The Office vs Friends, the NFL Draft, Game of Thrones of course, and so much more! Check it out on Apple Podcasts, Spotify, and a whole bunch of other places!
1 27 minutes ago
'I feel so flat towards the end of the week and my performance sucks'
I know what you mean, I've got you bro.
It's been a hard training week and you're legs don't quite have that same 'pop' that they did at the start of the week.
This can in part be down to muscle damage and neural fatigue which has a knock on effect with muscle function and performance, but it's also highly attributed to a lack of glycogen stores.
This is more so when you're on the quest to be shredded during fat loss phases. Simply put, calories have to be lost from somewhere - some of the time from carbs.
Picture this, you Netflix and chill on the weekend, eat some carbs and don't do any training. I.e. the perfect scenario for glycogen replenishment.
Then the training week comes around. You smash training on a Monday, get by on a Wednesday then are timbukfuckingtu'd by Friday.
As you're clearly not replenishing your stores during the week due to 'low carb', it'll soon catch up and kick you in the ass.
Therefore, we need some carbs on days that you are training (or perhaps the day before if it's a mega hard session and/or you're training in the morning before breakfast).
This is why you need to periodize your nutrition as best as you can, i.e. you need to meet the bodies demands. Here's the kick, if you want to shred body fat and still perform, you can't go high carb, high fat and high protein as you'll have a bucket load of calories.
This is why I opt to lower dietary fat for athletes so I can cram in as many carbs as possible within their low(er) calorie budget.
Don't get me wrong, this isn't a 'no fat' approach. Remember, we stay clear from hanging out in the extremes. Low fat does not mean no fat, I'm not a complete bro - You'll still have ample amounts champs.
So, eat yo carbs based on your training demands.