Congratulations to Mari, Elaine, Sarah, and Karl who completed the mid-November Foundations Course Monday evening.

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

Need a good laugh? The Abmat Dispenser brought to you by Kevin, James, and Sarah.

Ring Dip Review

Begin a ring dip at the top of the rings with your elbows locked out and hands tight to the body. Chest and body are perpendicular to the ground.  Lower yourself by leaning your chest forward while drawing your elbows back and up and maintaining your hands tight to your body.  Lower until your bicep touches the top of the ring. Press through your hands back up to full extension of the elbows. Learn to balance your intensity with full range of motion dips.  Poor range of motion dips are not rewarded with muscle-ups.

The two most common range of motion shortages we see are:
1. Not starting the ring dip from a fully extended/locked-out elbow position.
You must set yourself in a support position on the rings (elbows locked out) before beginning the movement.  Hopping on to the rings while simultaneously lowering on your first dip does not count.

2. Coming almost to a locked out elbow position and hopping off the rings as your push elbows to full extension before your feet hit the ground
This tends to happen on the last rep of a set.  You must perform a controlled and full range of motion dip whether it is your first dip or your last.  Hopping off the rings before achieving full lockout does not count as a rep.