Muscle Up

by admin

  • Place your hands on the rings with your fingers pointing inward and towards your body with your wrist on the rings.
  • Stand below the rings
  • Pull your body up to the rings, keeping your arms facing each other.  Keep the rings close together and your arms close to your chest.
  • Raise your body until your arms are almost completely bent while leaning your shoulders over the rings.
  • Bring your legs forward slightly by bending the hips and lifting your knees up.
  • To complete the movement, execute a ring dip by pushing down on the rings and extending your arms straight up. Keep the rings close to your body.

Knees to Elbows

by admin

This is Dr. Ryan Hewitt. Notice in the video that he’s wearing a weighted vest – he’s a wellness warrior and functional training stud (he was a team finalist at the 2011 Crossfit Games in Los Angeles).

Don’t worry if you can’t get your knees all the way up to your elbows – keep trying, the core work is fantastic as well as keeping your shoulders strong and healthy through the extended range-of-motion.

  • Grasp a pull up bar overhead with an overhand grip just outside your shoulders.
  • Engage your shoulders by tightening your shoulder girdle to avoid stress on your joints.
  • From a hanging position approximate your knees to your elbows while bringing your butt up in the air until your back is parallel to the floor.
  • Return to the hanging position and repeat.
Here is a great video from Dr Paul, at age 54, who went to the Crossfit Games in his mind, doing knees to elbows in a workout.

Side note: Mastering knees to elbows is how you get abs like this. Just sayin.