Weekly Workout For Men: Improve your gymnastics skills, and you will most likely get your first muscle-up

I have been dealing with an injury in my shoulder for a couple of weeks now.

To be honest, it has been bothering me for quite a while. I though that I had a tear in my labrum or rotator cuff, even though I had full range of motion and could do heavy lifts.

So, I reluctantly went to the doctor after a workout that I had to stop in the middle of because something didn’t feel right. When I say doctor I mean Orthopedic Surgeon. He performed several tests on me and his diagnosis was all but helpful.

He stared at me and said, “Well it could be your posture, or you might have a slight tear in the labrum, I can give you a cortisone shot today if you want.”

I let him know that I was uninterested in the cortisone shot, my pain wasn’t unbearable, and I don’t want to mask the real issue. I asked if there was something else I could do. He suggested Physical Therapy.

He then wrote me a letter for that.

Honestly, I felt even more unsure than when I went in.

My wife suggested a Chiropractor and set up an appointment for me. The Chiropractor took one look at me, did the same tests the Orthopedic Surgeon did and said…”Oh Yeah, I see what’s going on..I got this.”

Then she adjusted my shoulder because she said it was moved away from my spine, and did a few other adjustments. I could finally move my arm behind my back without pain. She told me that I needed to do some stretching and mobility over the next couple weeks and to come back the following week.

Since then, I have been going to Physical Therapy, and the Chiropractor, where they both confirmed a possible labrum tear at one time, and have given me exercises to do everyday, and most of them are static holds and real slow intentional movements.

I haven’t been lifting heavy, or doing many lifts at all. Mainly just deadlifts (Which I am horrible at).

Also, I started working on my gymnastics skills because let’s face it. My lack of mobility is causing problems, and the less mobile I am the more prone to injury I will become. Aannnd, I have never really spent as much time on gymnastics and mobility as I have lifting and body-weight movements.

The only time I spent on gymnastics was if they were programmed into a workout. That’s a recipe for injury and disappointment.

So here is what I did:

  • I searched out how to get better at gymnastics skills and found a 1 year plan for improvement

  • Unfortunately, it was over a series of blog posts by: Chris Lofland of BreakingMuscle.com

  • So I made them all into a downloadable PDF, which covers 60 weeks of Gymnastics Progressions!!!

  • YES, you can get Download if you want to, just know that it is not my program but Chris Lofland’s

Why Gymnastics? Well, becuase we can all be more limber and it will help prevent injuries. Plus, how cool would it be to get a muscle-up the right way?

Why Gymnastics will help you in CrossFit, and the trends I have noticed in 2019

With some of the downtime I have had, especially since I deleted all social media accounts, and because I am an incredibly big nerd.

I created a spreadsheet that I have been using to see the trends in the CrossFit HQ programming. For many of the people doing the open it might surprise them to know that:

  • Rest Days are the number one repeatable trend, and CrossFit encourages and programs a rest day every three days

  • The CrossFit Total, tends to get programmed every 18 days

  • The “Murph” Workout is incredibly beneficial to do probably once a week

  • The Rower is the weapon of choice

January 2019 to Present (CrossFit HQ Programming Movements)


Also, from this chart, there are some other things that are a bit more subtle but very important to work on. Those movements are:

  • Legless Rope Climbs

  • Cleans

  • Thrusters

  • DeadLifts

All of these movements showed up in the CF Open 2019, so it shouldn’t be too much of a surprise to see then programmed more frequently.

What stood out to me the most was how often L-sits and Handstand’s have been programmed. Those are gymnastic style movements and require static strength, that can’t be developed through weightlifting exclusively.

This is where Gymnastics Skill comes into play.

Like I said though, I’ve got you covered. Well, Chris does.

60 Week Gymnastics Program PDF (Programmed by Chris Lofland)

This program was originally a 5 Cycle , 12 weeks/cycle program posted on Breaking Muscle, and was done with 300 or so blog posts starting with this one.

The only thing that I did, because I didn’t want to keep going to each article, was condense it into an excel spreadsheet with each cycle on a tab. This allowed me to print it off using an 11x17 sheet of paper and hanging it in the garage.

Pretty simple.

I imagine that I am not the only one that would like it this way, and so I made it a downloadable file. However, please remember, this is not my program and I take no credit for any of the advice. If you have any questions about it, please contact Chris over at breaking muscle.

However, one thing that I did not do was link the videos to the movement, you will need to go to Chris’s YouTube channel for that. Other than that, you should be good to go.

Hope this helps.


Chris Lofland’s YouTube Channel


60 week gymnastics programming