A CrossFit Fairy Tale – Muscle Up Journey

A CrossFit Fairy Tale – Muscle Up Journey
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Normally I don’t do too many personal posts about my personal progress in CrossFit, but I decided this is something I want to share. Hopefully sharing my own CrossFit struggle can help someone else reading accomplish their goal, and in the least keep me accountable for my own goal.

 I’m a Coach but I’m not Perfect

Guess what, I’m not perfect. I have always lived by the saying “Good, Better, Best, never let it rest, until your best is better, and your better is best.” Essentially for me that means your always growing, and never perfect. I know a lot of coaches who profess to have the answer for everything, but the truth is coaching someone is a whole lot easier than doing it yourself. At least it is for me. We can’t all be like Camille & Rich Froning. For now I’m ok with that, but you bet my goals are to get better, and compete among the best.

I have always had this hunger to learn as much as I can about something I am passionate about. Needless to say, when I set my mind to something, it gets done. The funny things is, I have been setting my mind to accomplishing a Ring Muscle-Up for a while now. It’s sort of become this love hate relationship.



For some reason this skill is eluding me, even now while typing the words Muscle-Up I have the urge to run to the gym and make attempts, whole heartedly believing this next time is when I will get it.

I have tried multiple different progressions from Carl Paoli and the usual CrossFit suspects, but still no Muscle-up.

The Muscle-Up Solution – Or At Least Idea

Here is my idea…. I have a few questions about Muscle-Ups and I’m sure I will have more as time goes on. I have listed a few below. I will also continue to give updates through this blog on my progress. Hopefully the combination of sharing, input from you, and the accountability factor will help push me over those rings.


How to Do  A Muscle-Up Questions:

  1. What Muscle-up progressions would you recommend trying?
  2. Are there any videos you recommend?
  3. What helped you get your first Muscle-Up?
  4. How long did it take you to get your first Muscle-Up?
  5. Did you use a false grip for your first Muscle-Up?
  6. Did you have a big or little kip for your first Muscle-Up?
  7. Do you have any tips?


My Muscle-Up Stats so Far:

  • I can do 3 consecutive dips on the rings.
  • My attempts fall short of sitting up over the rings.
  • I can false grip and do a small kip but not big because of flexibility.
  • I have flexibility for the movement.

I will be tracking my progress until I get these blasted muscle ups, and I would love input. Be critical if you like, I can handle it. Guys and Gals are welcome to comment.

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A little more about Natasha Hawkins...

Experience: Division 1 Fastpitch Softball player at San Jose State. Degree: B.S in Marketing and Advertising Certifications: Certified Level 1 CrossFit Trainer Interests: She loves the way the brain works and how personalities and attitude can create a warrior of an athlete that will always persevere and make success for themselves. While she is not a certified nutritionist she studies and practices the Paleo diet and Zone eating. Quirk: I am an avid archer and hunter. Yup, it's true. I have shot archery since I could walk, and hunted with my Dad since I was born. I also have a sister (Cheridan Hawkins) who is a stud pitcher for the Oregon Ducks Softball Team and is on the Junior Olympic Team. My youngest sister Charli Hawkins trains with me at CrossFit and is also a catcher on the 12U California Grapettes. Follow Natasha on Twitter: @NatashaBHawkins