Posts Tagged ‘muscle-up’

I should start with a brief story that my dad is awesome and has been doing crossfit for over 3 years. He actually got ME involved with it after it saved his life. But that’s another story for later. When I suggested we try out a box in Panama, where he was about to come visit for a vacation, he was all for it! I picked Crossfit PTY for it’s proximity to the hotel. So we woke up early (5am) to go walk over to PTY for the 6am class on the first day of their vacation. (Because, let’s be honest, it’s not a great vacation unless you start out with some crossfit, right?…. oh… just me? Ok then.)

Adriana was the coach and our groggy faces told her that we were new and to go ahead, sign a waiver (WHAT? A WAIVER?!) and get started. We stretched and warmed up as a group and then got into the wod (which wasn’t difficult RX, but I could have added more weight.)

After the wod (which only took my dad and I less than 6 minutes) we were asked to work on whatever our weak-points were. Abs, double-unders, etc.

Dad worked on his double-unders (he brought a speed rope with him… Did I mention he is ON VACATION?) and I worked on the muscle-up progression that I learned the other day. Adriana also taught me some other tips


1)   Start with hanging there and pulling your chest to the rings (using a false grip). Just do this for a week. Get it really nice and comfortable.

2)   Once you have step 1 down, pull the rings to your chest and poke your head through. (“boom BOOM!”) very quick. But you still have your feet planted on the ground.

(Obviously, this is all really easy to explain when you are showed.)

My dad and I ended up going back after our “Tour de Panama” and the 2nd wod was awesome. Tabata-style (2 sets of 30-second work, 60 seconds rest) which keeps your blood pumping, but also keeps your encouragement up because, hell, you have to do as many as you did last round! I love these types of wods.

Adriana is also all for a throw-down— so anyone from the states want to come down and show off, this is your place! 🙂

Overall, I loved my experience there. It also reinforced that my dad and I, as crossfitters, are never really far away from family as long as there is a box nearby.

Dragaos Crossfit was an experience an a half.

Jamie focuses a lot on core strength and developing the core. His box is relatively new but he has quite a following already. 3 other guys showed up during the wod and worked out with me at 4pm in the afternoon.

By the way, this is the WORST time to work out in Panama City, because it’s SWELTERING! The humidity is actually worse than the heat itself (35C). I’m not one that removes clothing during a wod (I usually try to keep it on so I can sweat more!) but I had to take off my shirt after the warmup. (Fun fact: My shirt actually made a sweat-stain on the ground….. eww.)

The work out was pretty brutal (In a great way)- nothing overly complicated or show-offy. At the end of it, I felt done. Like I just did something amazing (aside from finding the place—which did take a bit of patience…. Call/Facebook message in advanced so you can ask for directions.) But I felt like I accomplished something great.

When I first showed up, Jamie asked if I could do a muscle up. I kinda giggled at him because, dude… how many girls do YOU know who can do muscle ups? (I don’t know that many). He showed me some exercises before we started on modified progressions.


-doing knees-to-elbow (not after a wod, mind you) and bowing your knees out (like you are jumping on a box) and getting your ass as high as possible is a good exercise for muscle ups.

-putting the balls of your feet flat on a box while you are hanging on the rings and working on the “worm” from that position is also great practice.

(Of course, you need to work on just getting your hips up in the first place… This just takes a few weeks of constant practice.)

Either which way- I greatly appreciated the extra attention and professional tips from Jaime at Dragao. I highly recommend this place to anyone who is traveling through Panama City.