Wo(man) to Machine Project- Back to Basics


One of the mini goals that I really want to achieve is getting a bar muscle-up. It’s frustrating because I am strong enough to do one but the actual movement is very new. I know it’s just a matter of putting the time and reps in to get it down but my coach pointed out that I need to go back to the basics to perfect the movement.


My fitness background is in bodybuilding so strict pull-ups are my jam. Since switching over to CrossFit one of the hardest things for me to do is string together kipping pull-ups. Now it’s definitely my fault I am not better at kipping; for me, it’s more efficient to do them one at a time or strict, so that’s what I’ve been doing. This is another example of me ignoring a weakness and strengthening what I’m already better at. Now that I’ve gained the strength I need to actually do a muscle up, I am realizing not focusing on my weakness really bit me in the ass because kipping is the one part of the muscle-up I’m not grasping. GO FIGURE.


Now it’s time to go back to the basics.


I worked yesterday on kipping pull-ups. Not muscle ups, not even chest to bar pull-ups, just plain old pull-ups. At first, I was pretty frustrated, not going to lie. Not at my coach for making me go back and just work on pull ups but at myself for not working on kipping earlier. Although frustrating, I did get significantly better at stringing kips together just in the 20 minutes I worked on it. The game plan now is to go back to the basics, being kipping pull-ups, and create a solid foundation to build on and reach my real goal… MUSCLE UPS.


Going back to the basics can be applied to literally everything. If you don’t have a solid foundation to build upon you are going to be hard-pressed to reach your goal. It may not be as impressive or glamorous as your big goal but do yourself a favor and perfect the basics first.


Blue skies and tailwinds,

Sierra (aka, Little Miss Gains)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: