"EVA"

CFT wod:

• "EVA"

Five rounds for time of:

• Run 800 meters
• 2 pood Kettlebell swing, 30 reps
• 30 Pull-ups

Post time to Message Board.

*Be forewarned this wod is incredibly difficult. Better to scale and fight another day than to be pigheaded and end up in the hospital.

Carissa finishing the 5,000 pounds Ground to Overhead anyhow wod. "Are thinking about the Win or just feeling sorry for yourself?" CrossFit is incredibly demanding. Hold your smart ass comments, I'm trying to make a point. Often during the wod portion of class you'll hear me say things like, "take a deep breath and get your mind right", or "think strong." These are little motivational cues I use at the start of the wod or when I see someone starting to suffer during it. I can see the cogs turning and dependent on the person and time, I witness a transformation. As time moves along in the wod that athlete may begin to have second thoughts about why the hell they're doing this to themselves. Without getting into to why we train, let's just focus on the mental conversation we have when training. Thinking for the win helps us stay up, and feeling sorry for ourselves leads us to the loss. As much as we need all the legs of our three legged chair, the mental aspect sometimes gets over looked. Check yourself at the door and start thinking about the win. Dutch Lowy wrote about this very subject on his blog. It's short, informative, and will make you think. Enjoy.

Back squat

CFT wod:

• Back squat 3-3-3

Followed by,

• Deadlift 5-5-5

Post loads to both exercises to Message board.

Yolanda takes a breather after a very hot and humid Thursday wod. Are you drinking enough water or too much? A good start is 1 ounce of water for each pound of body weight. Remember that if you are sweating a lot during training or work then you need to also replace this fluid loss on top of what you need to just to maintain proper hydration.

Rest Day

Main site and CFT Rest Day. Practice a Skill that your weak at, catch up on a wod, or lounge around and escape the heat.

Jason working on his Squat technique. "How much time are you applying to technique?" We all have something we're not good at, so it's important set aside a little practice time to get more proficient. After class is a good time to take a few minutes to focus on that weak spot in your skill set. When you're on the road traveling, you can make time to warm-up and knock a few bottom to bottom squats or hold at the bottom for time. Virtuosity is one of those foundational words that Coach Glassman uses in CrossFit. The reason is that the better you are at technique, the smoother you will execute the movement, less missed reps, and that equates to faster times on the wod. If your technique is sharp, then you can focus on breathing properly, and staying positive when the going gets tough. What any person in a Globo gym that is trying to muscle through a wod. You'll see that they are spending enormous amounts of energy with very little work being done. Watch a top level CrossFit athlete and see how smooth they execute the movement. Watch their relaxed body posture. Be an efficient moving machine. Trust me it's proven to work.

Breathing Ladder

Main site wod: CrossFit.com

• 10 AM CFT wod: "Nicole"

Complete as many rounds as possible in 20 minutes of:

• Run 400 meters
• Max rep pull-ups

Post number of rounds completed to Message board.

• 11AM wod:

For time- 15, 12, and 9 reps of:

• Overhead squat (95/65)
• Pull-ups (chest to bar)

Post time to Message board.

Tom counting the ceiling beams for us. Thanks Tom, we were wondering how many were up there.

"Are you preparing for a Marathon, Triathlon, or another event ?" How are you getting ready? If you are in need of individual coaching, we can help.

Push Jerk

Main site wod: CrossFit.com

CFT wod:

• Push jerk 5-3-1-1

Then as quickly as possible,

Four rounds for time of:

• Row 100 meters
• 95 pound Push jerk, 10 reps

Post loads and time to Message board.

Andy working on his medicine ball Clean and Jerk. No matter how strong you may be, we scale everything based on your ability to execute technique. For some it may just take time to grasp the the movements of an exercise, but with patience, practice, and proper coaching anyone can learn the Foundational movements of CrossFit.

What's your favorite Post Wod meal? Did you know that in order for your body to properly recover you should eat with 30-45 minutes of training? That's why eating your post wod meal with a few extra carb blocks, a normal amount of protein and fat blocks will help speed nutrients to your starved muscles. Insulin opens the cells to accept the sugars, fats, and proteins necessary for muscle recovery and repair. So here's a recipe for a post wod smoothie.

Protein powder, Blueberries, Strawberries, 8 oz. water women/16 oz. water men, peanut butter or almond butter. Measure ingredients for your Zone requirements and mix together in a blender. Enjoy.

Thrusters, Hang power cleans, Sumo deadlift high-pull

CFT wod:

Complete as many rounds as possible in 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang power cleans, 7 reps
• 95 pound Sumo deadlift high-pull, 10 reps

Post number of rounds completed to Message board.

*WOD courtesy of Main site.

Yolanda and Brandi, our newest athletes, working through last night's wod. These ladies work for the same company but came to us through different avenues. Yolanda's husband told her about CrossFit and Brandi heard about it through the Rugby league she played in with her husband. Notice that Yolanda is doing her push-ups off the box. That is the advantage of working out an affiliate, we scale the wods for your abilities. A week ago Brandi couldn't do a pull-up, but Tuesday night she was on the pull-up bar doing "Running clock pull-ups."

I've mentioned "myofascial release" and self massage to assist in proper recovery. Well, at Networkfitness.com they have the tools to assist you. Check them out. They even offer CrossFit athletes a discount. Learn about your body and improve your fitness.

Run, Kettlebell swings, Handstand push-ups

Main site Rest Day.

CFT wod:

Three rounds for time of:

• Run 400 meters
• 1 1/2 pood Kettlebell swing, 21 reps (or 55 pound dumbbell)
• 12 Handstand push-ups

Post time to comments.

Congratulations to Kent for a first time completion of band assisted Pull-ups during last night's wod. Kent has been working on his Pull-ups since joining with us. Due to a busy schedule, he couldn't always train when he wanted, but through some consistency and focus on nutrition as of late, he moved from Ring rows to the Pull-up bar last night. When Kent first started he could barely do one Ring row, so we had him do Ring rows, and Aussie pull-ups on all the wods that called for Pull-ups. After some time, he tried a band assisted Pull-up but was unsuccessful. Last night he completed 8 minutes of "Running clock pull-ups." That's 36 pull-ups. Consistency before Intensity.

Pull-ups

Main site wod: CrossFit.com

CFT wod:

With a continuously running clock do a Pull-up on the fist minute, two pull-ups on the second minute, three pull-ups on the third minute..... continue until you are no longer able to complete the specified pull-ups in the minute.

Post number of minutes completed to Message board.

Carl Borg demonstrates "Myofascial Release" self massage.

While you are committing yourself to CrossFit try to remember that there are more elements to it than just training hard. If you expect results you must treat CrossFit like a three legged stool. If just one leg is missing then the stool topples over. The three elements in CrossFit are Recovery, Training, and Nutrition. They work together to produce results. Eat, and sleep well, train smart. For Nutrition choose either Paleo or Zone diets. If you eat with the Zone method make your blocks follow the 7g protein, 9g carb , 1.5 fat recommendation and eat every 3-4 hours. Don't wait until you're hungry because by then it's too late and the damage is done. It will take time to reset the hormone balances. Sleep up to 9 hours and practice some type of self massage. We will be going over this over the next few weeks. If you need an extra day off take one. When it comes to training, don't be a "meat-head." There is no shame in scaling.

Front Squat

Main site wod: CrossFit.com

CFT wod:

• Front squat 5-5-5-5-5

Post loads to comments.

Max Wunderle, Carl Borg, and me at the CrossFit Running Endurance cert in Lexington, KY. The CrossFit Running Endurance cert was incredibly educational and challenging. Plenty of lectures and lots of running drills. By learning the skill of running and drilling the technique, yours truly made a 78% improvement in running efficiency, the highest improvement amongst the cert attendees. You can improve your efficiency as well, and not only at running but at CrossFit.

Weighted, strict, and kipping Pull-ups

Main site wod:

Ten rounds for time of:

• 3 Weighted pull-ups, 45 pounds
• 5 Strict pull-ups
• 7 Kipping pull-ups

For weighted pull-ups place a 45 pound dumbbell between legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

CrossFit Endurance

Max Wunderle, a marathon swimmer and now tri-athlete, lectures about improving sports performance by using CrossFit for training. Reduction of training hours, quality of training intensity equals faster times.

Handstand push-ups, Bench press, Push press, Dips

**No class will be held this Saturday, so that I may attend the CrossFit Running Cert.

Main site wod:

Complete as many rounds in 20 minutes as you can of:

• Handstand push-ups, 5 reps
• Bench press 135 pounds, 10 reps
• Push press 95 pounds, 15 reps
• Dips, 20 reps

Post number of rounds completed to comments or Message Board.

Meet another of our new athletes, Lindsay. In addition to being a Graduate student at Vanderbilt University studying Neuroscience, Lindsay also plays Rugby. She will be in Las Vegas this weekend competing in the "Midnight Rugby" tournament. We wish Lindsay and her team the best of luck.

Have you been struggling with your nutrition or hit a plateau? Sometimes in our effort to eat better we try to hard and then slip up out of frustration. Or sometimes we hang onto those bad habits we had prior to eating in the Zone or with Paleo guidelines. The end result shows in our performance. Making changes to our diet can be like pulling teeth but proper nutrition is the key to better CrossFit numbers and better health. Just because you may think that making something "healthier" means you are eating in the Zone, it really doesn't. So, Read this little article from our friends at CrossFit RVA and gain a little more ammo in your fight to eat right.

Rest Day

*No Class today. I will be attending the CrossFit Running Endurance certification.

Main site and CF CFT Rest Day. Take the day off, catch up on a missed wod, or practice a Skill, i.e. Balance.

The group takes a break during last Saturdays wod of 7,000 pounds for men and 5,000 pounds for women, overhead anyhow.

Since today is a Rest Day, it would be a good time to treat yourself to a little self massage. Before you jump up and run off from the computer to do whatever it is you were gonna do, you should remove your mind from the gutter and read on. We don't always have the time or money to get a professional massage even though we are in desperate need on one. Doing CrossFit can cause muscle soreness, especially if you just started training in this sport. There is a proactive approach you can take to assist your muscle recovery besides popping Ibuprofen. Foam rollers are a great tool to help rub out the stiffness and soreness from your muscles. If used properly you can substantially alleviate muscle discomfort and you get to work on your balance skills. Here is a little article about how to use a foam roller from our friends at CrossFit Invictus. Enjoy.

Wall Ball, Pull-ups

For time:

• 50 Wall ball shots
• 50 Pull-ups
• 35 Wall ball shots
• 35 Pull-ups
• 20 Wall ball shots
• 20 Pull-ups

Use a 20 pound medicine ball thrown at a target 10 ft off the ground.

Post time to comments or Message board.

Check out this cat. He takes Parkour to a whole new level. Freedom of movement= the ability to do what you want no matter the obstacles. It's one of the reasons I go into CrossFit. What drew you into CrossFit? 

On a different note, I'm running out of music to play at the gym. I NEED MUSIC! Help us out and bring in a burned cd of your favorite music.  I'll put it on the Shuffle. Try to make it something we haven't played yet. Shoot me an email or call if you have a question about a song.

"Nasty Girl's" Hang Power Snatch

Main site wod: CrossFit.com

CFT wod:

• Hang power snatch 3-3-3-3-3

Followed by,

• "Nasty girls" (scaled)

3 rounds for time of:

• 20 Squats
• 10 Pull-ups
• 10 Ring dips
• 95 pound Hang power clean, 10 reps

Post loads and time to comments or Message board.

Alan during Saturday's 10 AM wod, showing what Intensity is all about.

Alan has shown marked improvement in his fitness during the pat year. What improvements have you noticed about your fitness? Has doing CrossFit helped in your daily life? Post your thoughts in comments or on the Message Board.

We have some new athletes that have joined up with us. As they go through the experiences of being a beginner, can you remember what your first days were like? I found some interesting reading about to help jog your memory. Guerilla Fitness: CrossFit Montclair welcomed a writer from Men's Fitness to join them for a month and blog about his experiences. Read about his introduction and catch up on the rest of his five entries.

Shoulder press

Main site Rest Day. 

CFT wod:

• Shoulder press 3-3-3-3-3

Post loads to comments or Message board.               

                            "Every Second Counts."

"Cindy"

Main site wod: Run 5 K

CFT wod:

• "Cindy"

Complete as many rounds as possible in 20 minutes of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

~We will scale wod dependent on ability.
~Pull-ups: Arms must be at full extension at bottom, chin must come over.

~Push-ups: Elbows locked out at top, chest and thighs must hit deck.

~Squats: Legs fully extended at top, crease of hip must come below top of knee.

Post number of rounds completed to comments or forum.

No more squeezing in to get a pull-up bar spot or hanging from the ceiling joist. The new Pull-up bar cage is done. It seems strange now to not have to wait for a pull-up area. Thank you for being patient while it was being constructed. We will have more equipment coming soon. Also, several of you have been asking about it so, we have designed a "dry fit or wicking" type shirt. If you are interested, just email me, and I'll send you a pic. The shirt is available in 18 colors.

One week In

Main site wod: CrossFit.com

• CFT wod:
  

 Practice a Skill like the POSE technique, go play a sport, get on your bike and ride the Greenway. Why not call up some friends and start a game of Flag Football. Whatever you choose, take the time to get away from the gym and try your hand and something different.

Post what you did today to comments or the forum.

One week in the new facility and we're already hanging out, drinking beer, eating, and watching movies. Thanks to everyone that came out to do the wods. Some couldn't make it out and some had to leave before the cookout. You were missed. The rest of us watched "Every Second Counts" and ate copious amounts of Zone and non-Zone foods brought in by all.

  Special thanks go out to Kent and Jennifer for going back home and bringing back some grilling utensils. You guys bailed us out. I wasn't looking forward to flipping hamburgers with a plastic knife. Also big thanks to Collin and Alan for firing up the grill while I got in a quick wod. 

Walking Lunge, Pull-ups, Sit-ups

**Don't forget about the post wod Potluck cookout after the 11 AM class.

Main site wod: CrossFit.com

10 AM CFT wod:

• For time, 7,000 from the ground to overhead, anyhow.

Choose from:

• 155 x 46 reps
• 135 x 52 reps
• 95 x 74 reps
• 74 x 94 reps

11 AM wod:

• 21, 15, and 9 reps for time of:
• Deadlifts
• Pull-ups

Post times to comments or Message board.

His name is Tom, and in the words of his wife Brande, he's built like a brick. Not sure if that's an inside joke, but Tom is a big, strong guy. Tom played Rugby for 14 years and has joined us after a recent decision to step away from the game. Just like Mary, his goal is to do a Marathon, however, Tom has done a few halves before. He has been inspired by Ankit, our athlete that used CrossFit as his primary source of training for the Music City Marathon and beat others that used traditional Marathon training. Together we will rebuild Tom. We have the technology (insert Six Million Dollar Man t.v. theme music here). 

Push Press

Main site Rest Day. Catch up on a missed wod, practice the Burgener warm-up, or get some rest. 

*Remember about the post wod Potluck cookout on this Saturday. Go to the Message board and click on "General Discussion" to sign up. We'll be eating and watching the "Every Second Counts" movie during the cookout. 

CFT wod:

• Push press 3-3-3-3-3

Post loads to comments or Message board.

We want to welcome one of our newest members to the gym, Mary. She comes to us with the goal of wanting to complete her first half Marathon this October. She is well on her way. During the next few weeks I'll be introducing some of the new members that have joined up since our move. 

Continuing on our discussion about sleep to enhance recovery I found a great article written by Calvin Sun at CrossFit Invictus about the very topic. Enjoy: Recovery

Main site wod:

Complete as many rounds as possible in 20 minutes of:

• 115 pound Hang clean, 15 reps
• 12 Ring dips
• 21 sit-ups

Post number of rounds completed to comments.

Congratulations go out to Mark Lamelza on being newly promoted from USMC Major to Lt. Colonel. We'll be sure to put together a wod just in honor of Mark's promotion. 

                        How do you sleep? 

The way you sleep can have a big impact of not only your performance but your health as well. I know, I know, I'm preaching to the choir, but think for a minute about the amount of time you seriously take in providing yourself with a good sleeping environment. In CrossFit, Robb wolf, the Zone diet guru, suggests getting up to 9 hours of sleep if possible. The reason being is that your body needs to recover. While you sleep, your body flushes those nasty toxins that built up during the day and are stored in your spinal column. Remember, recovery is how we improve, not how hard you go on a daily basis. If you're not recovered your performance, in time, will diminish, and then you lose the fun factor. 

  A good sleeping environment, like a darkened room, comfortable, and correct body position, yes, I said correct body position, will dictate your recovery and possible help you heal from nagging injuries. Correct body position has to deal with alignment. If you sleep on your back, do you have a small pillow under the small of your back and knees propped up? Think for a second about why we use a ABmat during sit-ups. It's to support the small of our back. Do you sleep on your side, all the way on your side, and shoulder? Did you know that sleeping this way actually cuts off circulation to your shoulder? How can a joint recover if you are pressing your body weight into it all night? No, a foam mattress will not help. You have to teach yourself to sleep correctly. Let me say this, it takes time just like learning the 9 Foundational movements of CrossFit. When we all started running as children into a adulthood, we just ran. We believed that the human body just knew how to run. Should be natural right? Seemed simple, but we were wrong, and now we are learning about the POSE technique. Learning about how running is actually a skill. It takes time to develop, and in an effort to prevent injury, as well as enjoy the sport, we have to learn the finer points of the skill. Sleeping is the same way. We thought it should be natural, but there are ways to do it right and wrong. 

  So, begin small, and find ways to sleep better. Neck rolls, back rolls, and staying off the sides of your shoulders are a beginning. Also, get the damn T.V. out of the bedroom. It only takes focus away from what you're supposed to be doing. Kinda like when you used to be at the Globo gym,watching T.V., while you did bicep curls. 

Back Squat

Main site wod:

• Back squat 1-1-1-1-1-1-1

Post loads to comment or Message board.

                 Classes are underway at the new facility. 

We'd like to thank all of you that stuck by us when we were teaching out of our small garage. This new transition has been exciting, tiring, and well worth the wait. Many of you could have sought out more comfortable digs, a larger facility, or even a place with more equipment, but everyday you came back to "the little gym that could." We are proud, humbled, and honored that all of you made the choice to stick it out with us. We look forward to working with you and all the improvements that lay ahead for all of us.

This is gonna be FUN

Main site wod: CrossFit.com

CFT wod:

Five rounds for time of:

• 75 pound Sumo Deadlift high-pull (W:55)
• 20 inch Box jump 
• 35 pound Farmer's carry walking lunge (W:25)

In this workout you move from each of the three stations after a minute. The clock does not reset or stop between exercises. This is a three minute round from which a one minute break is allowed before repeating. On call of "rotate", move to the next stations immediately for the best score. One point is given for each successful rep. 

*WOD courtesy of CrossFit Invictus.

• Post total score for all three exercises, each round to comments or board.
  

                           Collin in mid Squat clean. 

"Let's go Marine!!!!"

Main site Rest Day.

CFT wod:

• "Lynne" (modified)

Five rounds for max reps of:

• Ring push-ups
• Pull-ups

Post reps for both exercises in all rounds.

                                        "HooYah Jess"

With a heavy heart but with pride in our eyes, we say goodbye to Jess McMillian, one of our top athletes. Today she ships off to Parris Island for her indoctrination into the Marine Corp. Jess has been with us since we opened our gym in our little garage and when we moved into our new facility. She has promised us that she will update us on her status and come by when she has graduated boot camp.  Let me know if you're interested in writing her letters while she's away. Letters while you're going through Hell make anything a little more tolerable. She will always be a CrossFit CFT athlete and we will let her know it.

   When we had morning classes, she was there like clock work, come rain, sun, or even 10 degree weather. Jess made a goal to use CrossFit to attain a higher level of fitness and help her recover from two knee injuries that she acquired while playing College Softball for Belmont University. She wanted to join the Marine Corp by the beginning of the 2009 Summer and she stuck to it. Jess made several improvements from the first day she walked thru our door. After some time learning the "9 Foundational Movement of CrossFit", her first big wod was half of "Murph." At the end of the last run, she collapsed in the driveway, and stayed there for some time. When she returned the next day with a smile on her face a a pep in her step, I knew she was going to make it through whatever I threw at her. Jess never complained, not once, even when she ripped her first time. She never said "ouch" or whined. She just gritted her teeth and got some more. 

  There are times in our lives when people make a difference. Jess made a difference in ours and in our gym. She added something, she stuck by us everyday. She could've gone to a bigger facility, and stayed closer to home, but instead she trained with us in a 300 sq. ft garage. She understood the true meaning of being CrossFit athlete because it didn't matter if we lacked the "right" equipment or if we had to train on a sloped driveway, we just did the work. Jess showed us true determination and dedication. Jess brought it everyday she trained, and when she had nothing left in the tank, she drummed up the energy for just one more round. Near the end of her time here, she was regularly beating the guy's time's on most of the wods, even the long Saturday ones. She knew every second counted and I'm proud as any coach could be to have had the honor to train such a great athlete. HOOYAH Jess, you made it. No more "fragile flower" for you. 

"After"

Main site wod: CrossFit.com

CFT Rest day.

                                          "After"

The first wod in the new facility has come and gone. This picture doesn't show the rest of the gym. There is more equipment and space to the right. I want to thank all of you that were able to come out. We had a great turnout and we even had some guests stop by to check things out. Unfortunately, we didn't have the cookout but we will definitely have it next Saturday. We will have a Potluck style cookout. Check the Message board for details.

Now Open

Main site wod: CrossFit.com

10 AM wod:

• "One bar, Three girls"
  

21, 15 and 9 reps for time of:

• Thrusters
• Pull-ups
• Squat cleans
• Ring dips
• Deadlifts
• HSPU's

Use the same load for all weighted movements. 

11 AM wod:

21, 15 and 9 reps for time of:

• Squat cleans
• Wall ball, 20 pound ball (W: 14 pound)

Post times to comments or Message board.

                                Finishing touches

We've sweated, bleed, and even cried, well..... Alan started crying, but we'll tell that story later. We've put together the new box. We're open and ready. Come play at the new facility. 

It's almost ready

*Friday classes are canceled so we can move into our new facility. I apologize for any inconvenience. Our goal was to have the new facility open by this Saturday, and although we could have waited another week we wanted you to be able to train in there as soon as possible. Thank you for your understanding and patience.

Main site wod: CrossFit.com

Our new facility is located at 209 River Hills Drive Nashville, TN 37214. Google maps We will be open on Saturday at 10 AM for the first wod in the new facility. There will be a cookout after the 11 AM wod.

Rest Day

Main site Rest Day. Catch up on any missed wods, or practice a Skill, i.e. Cartwheel. Listen to your body and take a break.

**Friday classes canceled so we can move into the new facility.

CFT wod:

• Deadlift 5-5-5-5-5

Post time to comments or Message board.

                                             "Before"

The new CrossFit CFT facility. We'll be moving in all day Friday. Saturday will be our first wod. Come out and join us. There will be a post wod cookout.

We have the keys!!!!

Main site wod:

For time:

• Run 800 meters
• 40 L-pull ups
• Run 800 meters
• 40 Strict pull-ups
• Run 800 meters
• 40 Kipping pull-ups

Post time to comments or Message board.

    Mike and Josh work on their timed L-hold from the bar. 

It's official !!!! We now have the keys to our new 1500 sq. ft. facility. The construction and moving in will be ongoing this week. Our goal is to be moved in by Friday night and to have our first wod on Saturday. If all goes according to plan we should be having a Grand Opening this Saturday, which will be in honor of all the athletes that have been training with us. We will have another Grand Opening the following weekend. Please bring any friends or family that want to see what CrossFit is about. They can watch or join in the wod. Following the wods, we will have a cookout, a cooler for adults, and a cooler for our under age friends.

Overhead squat

   

Main site wod:

• Overhead squat 5-5-5-5-5

*Be sure you're going heavy especially when you get to the last round.

Post loads to comments or Message board.

                                    

                                    Mark bringing the Hammer. 

Mark swings the sledgehammer during the 10 AM Saturday wod. If you look closely at the picture on the right you can see Mark is literally coming off the ground during his swing. That's Power. We want to welcome back USMC Major Mark Lamelza from his required duty for the U.S. Marines. Mark is a MCMAP (Marine martial arts program) Black belt instructor. 

"Erin"

Main site wod:

• "Erin"

Five rounds for time of:

• 40 pound Dumbbell split cleans,15 reps
• 21 Pull-ups

Post time to comments or Message board.

Keith working on his rings skills with the ring push-up. Are you working on your skills? Remember that one of the goals of CrossFit is to develop skills in all areas. Instead of regular push-ups, try them on the rings. That Muscle-up isn't going to develop itself so get on the rings and practice your pull-up. Have you ever tried a "Superman" or "Ice cream maker" on the rings? If these terms sound strange and unfamiliar then it's time to acquaint yourself with the rings.