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Muscle-up on Rings

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Safeway

Safeway

Lifer
Got my first ring muscle-up after 2.5 months of Crossfit. Actually, I got three singles within a few minutes. This morning, I got a double - two in a row without letting go of the rings and with full lockout of the elbows at the top and the bottom.

After my successful muscle-up, a guy that'd been trying for 18 months got his first muscle-up. He was apparently embarrassed that a newbie, seemingly less fit than himself, got the muscle-up first!

Now it's time to get these muscle-ups in numbers and integrate them into my WODs, rather than substituting pull-ups and ring dips.
 
Congrats! It's a fun skill to now and an awesome upper body workout. Bonus points if you learn to do them on pull-up bars too 🙂
 
The MU still eludes me...I don't attempt it that often, but it's still frustrating. I get decent height (using a kip), but I need to work the progressions so my elbows stay in. That and I don't throw my chest through.

Congrats...I'm crazy jealous. People at my box have been getting them left and right.
 
I still don't have them, almost 2 years into CF. My pull is just not strong enough to get into the transition. Pullups have always been a weakness of mine. I can do them on a bar (kipping) without much trouble, though. Congratulations, though. It's a nice accomplishment.
 
BTW, I finally got my first MU on Monday! It all just clicked...and then I did it again on Tuesday, so it wasn't a fluke. 😛
 
good job y'all!

a word of caution for the first-timers -- you're going to be very eager to do more and more because, heck, it's a good feeling getting up there above them rings, right? however, ease into those high-rep MU workouts (e.g. 30 for time). You may have the strength / technique to get 1 or 2 but your bones, joints, stabilizers that are all being engaged now may not be ready for that type of strain / intensity over the course of a workout. You might be able to grind through the workout but the recovery after might be rather painful. I'm not saying don't do the workout at all, just be wary of when your body says to back off a bit.

My first use of rings was from borrowing someone else's and just seeing if i can do a MU at all and realized that i could. when i finally got my own set, i went for the 30 MU for time. I think i got to around 15 or so and started feeling some pain. i was caught up in just being able to get do the workout and i kept forcing myself to do more. I got to 24 and had to quit due to pain in wrists and elbows. the wrists recovered quickly but my elbows, and some area just below it that i couldn't pinpoint, was in pain for a good week and a half. that was not good times.
 
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