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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 12-13-2003, 06:45 PM   #1
ART
Departed ART is offline
 
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I have always had high respect for gymnasts but after today's WOD (squats,muscle-ups)I have a new respect for jymnasts. I went to a gymnastics center for the first time in my life today. Tried the WOD. The squats no problem. Muscle-ups, oh my god! I can do a few pullups and a few dips, and even muscle-ups on a pullups bar. Muscle-ups on rings is a totally different story. That might be the hardest bodyweight exercise I've ever done. Needless to say I didn't even get one! I did the squats according to the time intervals but as for the muscleups, I started out trying then after several attempts someone recommended I try with a little stand and basically give me a boost. I did a few "assisted" muscleups but even that after a couple was hard as hell. I eventually went from doing the squats to doing pullups on the rings and then immediately doing dips on a set of lowered rings right next to the elevated ones. Is this ok or can I work on Muscle-ups another way? BTW I did gymnastics work for the two "open gym" hours after the WOD and I love it. That's a challenge and a half!
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Old 12-13-2003, 07:40 PM   #2
Roy
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Start doing your pullups on rings and pull as high as possible with each rep. Do dips on rings, and go as deep as youcan on each rep. I was told that once you get 10-15 reps on each exercise, then muscle ups will be much simpler to learn. unfortunately at my local gym, theres no place to hang rings believe it or not.

cheers

Roy
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Old 12-13-2003, 07:55 PM   #3
ART
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There's not rings at my gym either. I just went to a gymnastics center that has "open gym" for two hours on Saturdays for $8.00. I can work on them there but only once a week. But after one gymnastics workout (muscleups,pommelhorse,paralettes,even bars) I am hooked I will be there every week. But I wish I could afford my gym's fees and the gymnastics center fees and go to both several times a week.
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Old 12-13-2003, 08:30 PM   #4
John McCracken
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Great work. Keep it up!

For some additional help with the muscle-up, consider getting a copy of the third issue of the CrossFit Journal http://www.crossfit.com/shop/enter.h...tml&lang=en-us. It has an excellent discussion of this essential movement Also, Tyler Hass has also just written an article with a suggested progression to developing the muscle-up at http://www.powerathletesmag.com/pages/muscleup.htm.

Speaking of respect for the gymnasts. For them, the muscle-up is considered an "A Skill" on a scale from A to E with A being easy!

For more inspiration, check out the hightligts of the 2003 World Gymnastics Championships on ESPN (especially the men's events on the 28th):

Dec. 15 – ESPN – 11:00 p.m.-12:00 a.m. ET (WAG Individual Event Final)
Dec. 22 – ESPN – 11:00 p.m.-12:00 a.m. ET (WAG Individual Event Final)
Dec. 28 – ESPN – 5:50-7:00 p.m. ET (MAG/WAG Individual Event Finals and Team & AA highlights)
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