Overly simplified, the muscle-up is simply a combination of a pull-up and a dip done on the rings with a nasty little transition in between the two. A proper false grip and time spent on getting the technique down, especially the transition, are essential. More work is always beneficial, but in the meantime, check out this fantastic in depth muscle-up tutorial from Jim Bathurst at beastskills.com (there is a ton of information on getting your grip set up, some great progression work that will help, and a great video of an absurdly awesome all-muscle muscle-up from the 1991 Worlds – don’t worry, you’re not going to die if you watch this rings video…)
After monkeying around on the rings, it was time for a little metcon. In keeping with the simian-theme, CFDC performed a slightly altered version of Thursday’s HQ WOD “Brenton”:
6 rounds for time of:
bear crawl 84ft;
standing broad jump 84ft;
for every 5 broad jumps, perform 3 burpees.
Nice work by everyone. We are currently drawing up plans for the Nutritional Challenge recommendations, so be sure to send in your answers to the questionnaire if you haven’t already done so. Until then, enjoy the end of the week and get ready for some great looking weather this weekend.