The Transition

Joey Wiggles

At the peak of the pullup the transition into a dip requires the head to go up and over the rings while raising the toes up.

Big congratulations to Jeremiah for joining the Muscle-Up Club!

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WOD

CGO 11.4

as many reps as possible in 10 minutes:
60 bar-facing burpees
30 overhead squats, 55/40kg
10 muscle-ups

compare to Games competitors. Post your results to comments!

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Everything You Know About Fitness Is A Lie - Men's Journal

First, I realized that we all live in a kind of Fitness Fog, a miasma of lies and misinformation that we mistake for common sense, and that makes most of our gym time a complete waste. Second, and by far the bigger news, I finally figured out what gyms good for and exactly how a man can use them to make himself healthy and fit in the truest sense: strong, capable, and durable in the long-lasting way that doesn’t just ward off chronic disease but actually lets a 35-year-old desk drone carry both of his laughing children up a mountain, simultaneously, and take on serious skiing at age 40, trusting his knees to bend deep and firm. 

Muscle withers away if you’re not constantly building it, and muscle withers faster as a man ages. Fading muscle mass gives way to fat gain, stiff joints, stumbling-old-man balance, and a serious drop-off in weekend fun, not to mention self-esteem. But if you fight back right, it can all go the other way. And this means getting strong. The bottom line is that not only can lifting weights do as much for your heart health as cardio workouts, but it also provides you with a lean-muscle coat of armor against life’s inevitable blows — the way it did for my own father, who broke his back in a climbing accident at age 69, spent months in bed, and recovered strong only because he’d been lifting for 35 years. 

Not that I haven’t wasted time at the gym like everybody else, sweating dutifully three times a week, “working my core,” throwing in the odd after-work jog. A few years ago, newly neck-deep in what Anthony Quinn describes in Zorba the Greek as “Wife, children, house…the full catastrophe,” I signed a 10-page membership contract at a corporate-franchise gym, hired my first personal trainer, and became yet another sucker for all the half-baked, largely spurious non-advice cobbled together from doctors, newspapers, magazines, infomercials, websites, government health agencies, and, especially, from the organs of our wonderful $19 billion fitness industry, whose real knack lies in helping us to lose weight around the middle of our wallets. Not that all of these people are lying, but here’s what I’ve learned: Their goals are only marginally related to real fitness — goals like reducing the statistical incidence of heart disease across the entire American population, or keeping you moving through the gym so you won’t crowd the gear, or limiting the likelihood that you’ll get hurt and sue.

Read the rest here.

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