Full Clip Friday #28
I know it’s been a while since I posted a Full Clip Friday but we found some old footage laying around and decided to post it, hope this gets your weekend off to a good start!!
CrossFit – Pull-Up Virtuosity: Part 1
Laurie Galassi, a gymnast and the fifth-place finisher at the 2011 NorCal Regional, shares her coaching tips for mastering the pull-up. In Part 1 of the series, she focuses on body shape.
A fast, efficient pull-up has three key ingredients, she says: the hollow-body position, the appropriate grip on the bar and the right timing.
Laurie Galassi, a gymnast and the fifth-place finisher at the 2011 NorCal Regional, shares her coaching tips for mastering the pull-up. In Part 2 of the series, she focuses on timing—the moment of weightlessness, to be specific.
“When I snap from arch to hollow, in the back of my swing I find this little weightless moment only if I come to an aggressive stop,” Galassi says. “If your rhythm is correct and if you’re tight, there is a moment.”
The feet should be in front, and you become weightless. From there, you can jump your hands off the bar.
“That’s the moment when you’re the lightest” and when you want to pull, she explains.
Galassi also advises to have as much of your knuckle on top of the bar to shorten the distance you have to pull.
To cycle through multiple pull-ups, remember: chin over, feet forward, reset, arch back, pull again, she says.
In terms of the butterfly pull-up, Galassi says the positions are no different than a kipping pull-up.
“It’s still an arch, hollow—that’s the foundation of your pull-up. And midline stability,” she says.
CrossFit – Muscle-Up Virtuosity
Laurie Galassi is a gymnast and CrossFit coach. In this instructional video, she breaks down that most challenging CrossFit movement: the muscle-up.
Focusing first on body shapes and hand position, Galassi explains how very small adjustments can make a big difference on the rings.
Of course, the false grip is critical to success, and no, it isn’t very comfortable. For those who tend to get red and raw wrists, Galassi has a quick-and-easy taping technique that will help you avoid leaving blood on the rings.
Laurie Galassi is a gymnast and CrossFit coach. In this instructional video, she breaks down that most challenging CrossFit movement: the muscle-up.
After dealing with body shaping and grip in Part 1, Galassi addresses the place where everything usually goes awry: the transition.
Working from a position lying under the rings, Galassi demonstrates the transition by pulling while keeping her legs out front as she pushes the chest through and keeps the rings close to her body. Also important is a grip that allows the rings to move a little bit as you transition from a position below the rings to the bottom of a dip on top of the rings.
To help athletes feel the positions, Galassi introduces the “dream machine”—a harness that reduces the load and allows the athlete to move more easily.
Ultimately, there is a strength requirement for a muscle-up, and you have to drill the positions over and over again.
“Do a whole bunch. Then do a whole bunch more,” Galassi says.
13th Temple 
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