get on your knees and paddle it like a paddleboard.get some ab and hip in it as well

get on your knees and paddle it like a paddleboard.get some ab and hip in it as well

No offense to anyone, but that looks an awful lot like a home-made VASA Trainer.

I've been trying to figure out how to inexpensively buy or build something like that for a while. This version of wall bars and sled is much more versatile than a total gym or a VASA trainer. I'm soooooooooo jealous!!!!!!

There is so many varitions on a theme for Ring development that can be done. In addition to varying the angle of inclination as well as position on the sled (head up or head down), you can hang a set of rings from the pull-up bar extension overhead, hook your feet on the wall bars and work on planche development. Then by gradually placing the feet higher and higher, you can work towards developing an inverted cross (don't forget the crash pads).

For the abs, hanging "toes to bar" can be done using the wall bars as well as variations of "dragon flags". By placing the back against the wall bars (perhaps also using a pad) and hanging in an inverted position, you can work the same muscles as the "reverse-hyper."

I could keep going but another good source of additional ideas is the book by Cuk & Karacsony "RINGS: Methods, Ideas, Curiosities, History" (http://www.gripsetc.com/shopexd.asp?id=879).

Perhaps Mr.Pink can do for wall bars what Tyler Hass has done for Rings!?!

Still a day behind. Did the squat muscle-up progression today. Hit 8 sets (sub'd 5 pull ups and 5 dips for muscle ups) of upper body. But only made it to 32 squat reps on the 8th set in 20 min. Warmed up with a 20 min bike ride to work.

Thompson

struggling after all you studs. 5k row, 23.38.

I have not done a WOD in a while, I liked this one--- I'm great at resting.

Did a bunch of muscle-ups, they have gotten super easy, I think all the tree climbing and rock climbing helps-- off to climb something.

Sean

looks like a great version of a ring trainer i've seen for sale

http://www.contisports.co.uk/gymnastics/index.html?http%3A//www.contisports.co.uk/gymnastics/gymnastics_products_rings.html

very nice looking setup!

Unit PT: ab work and pushups, followed by 30 min run. Tonight, 5x5 pullups with 25#, followed by 10 sec hold at the top with the 25.

just practiced handstands today (still having to use the wall partially for balance)and pistols (still using a pole for asistance up)

(3) 1 minute intervals
(2) sets of pistols (5 reps each leg)

I am dying to get these down.

Should have rested, went "pelotas a la parada" (sorry if my Spanish isn't the best) in the 800m, pull up, squat WOD from last Friday.
Did it in about 50 min, but I did it and that's what counts. Maybe rest today; maybe not.