I snuck in a couple ring works while the horses were finishing their grain. I overslept this morning and didn't have time for anything else before work. Guess that bearcrawl dragging a tire will have to wait...:)

Using the correct false grip sure makes muscleups a lot easier. Even with my creaky old elbows, I pulled three consecutive MUs today wearing heavy steel toe work boots with no pain. It pays to have hands on coaching. Thank you Jeff!

I thought I would try that back roll to a support seen on 030817...Mr Lewis makes it look easy, but I sure couldn't figure it out. I ended up hanging around in some dizzy positions without a clue where I was or falling through the rings with impressive velocity. Glad hay bales are fairly soft!

Kelly, I see I'm not the only one with an "active" rest day.

This morning I used the OL bar to work on my flexibility in the OH squat(5x5)then some ab work.

This evening after mowing the yard (45# cordless mower can be cardio!!!) I did my normal 50 yard OH carry with 2x24 kg kettlebells with 50 yd farmer's carry back to the starting point. Repeated that 5 times.

I'm ready for tomorrow. I think. :-)

Kelly,

As you pull from a hang towards the inverted hang notice that the rings are in front of you. Continue past the inverted hang and keep the rings in front of you. This requires a strong bicep/deltoid "shove" that lifts my body above the rings and, voila!, I'm in the support, above the rings. (Try to get your legs and hips on the "back side" of the rings without letting the rings get behind you. You'll rock to the support magically.) Let us know.

Gary, glad to see I'm not the only crazy one ... how long did it take you to get your 24 kg kb? I saved up my pennies and have one on backorder. I can't wait to try to snatch or press the thing. I'll have 911 lined up and ready to go on that day. ;)

Thanks Coach, I'll give it a try.

Hello;

I've been lurking a few weeks - got the journal. Finally Wednesday had a WOD that looked hopeful, 7 sets of 3 deadlifts. How much were we supposed to rest? I did 2 minutes.

I did 7 sets of 305; not too hard - mostly concentrated on good form. I'm 6'1", 205 lbs., 47 yrs. old.

Reason for lurking:
I can do 4,5 pullups, can't handstand much less HSpushup, 0 pistols, and seem to have forgotten how to run. Hope that makes y'all feel stronger - I'm impressed with what I see.

Kelly,

I bought the first one about a year ago and it arrived in 7-10 days.

I bought the second one as a full set of three late last November and didn't get the last one delivered to my doorstep until early January.

I don't know your history with kbs so forgive me if I'm being presumptuous here. I recommend you start with two-handed swings for a few workouts and then one-handed then to go cleans.

Alternating with those two exercises will help you get used to handling the kb. After you're comfortable with them then go to clean and jerk. After you're comfortable with those three then try the snatch. Save the military press for last.

That progression will help you get used to handling the 24kg in a gradual way. A lot of folks, me included, jumped into it backwards (no we didn't follow instructions) and it really slows down the progression.

Enjoy!

Coach,

I did the "fight gone bad" circuit tonight and it took me 1 hour to recover. Maya had to stick one tablespoon of salt in my mouth. It was one of the most humbling experiences. It was also my best score thus far. I feel pretty good from the endorphins right now but I'm sure I'll crash in another hour. Thank you for introducing me to this killer.

Best,
Steven

Thanks Gary! I've had my 1 pood for a while, and I remember it arriving real quick. When I first started, I could barely press it 3 times with my left arm. It surprised me, because I could press 50# dumbbells with little trouble for 10. It took a while, but I can press the kb for 10 each arm now with tight form. It also took a while to stop smashing my forearms doing snatches. I had some outstanding bruises! Now those are a lot of fun and they don't hurt on landing. Believe me, the 24kg is nearly 1/2 my bwt so I will be playing with a healthy dose of respect! I really don't enjoy hospitals.

Hey Tom, welcome! Jump in and join the fun. Just remember to laugh at yourself once in a while. Some of these WODs will teach lessons in humility and some will make you feel real proud of yourself.

Can anyone explain the false grip. Im new to crossfit so I missed that info. Thanks

Hi George,

I'll try to explain the false grip; if my explanation makes no sense, plug in false grip in the search section of this site.

You want to hold the ring with it contacting as much of your hand as possible; this includes the beginning of your wrist, right where it bends. There is a picture on one of the main pages of a women holding two rings in a false grip (she's wearing an orange top) that should help...When the ring is leaving marks on your wrist where the wrist bends (see picture 030828), you probably have it right. When you hang from the rings your wrists will be a little kinked, but you should have straight arms.

Sorry about the clear as mud explanation; I find the visuals easier to understand.