December 11, 2009

Friday 091211

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.


Enlarge image

Crystal McReynolds

The 2010 CrossFit Games website is now live!

CrossFit Gear for the Holidays.

Miranda Gets Inverted on the Rings - video [wmv] [mov]

"Coach B Corrects James Hobart" - CrossFit Journal preview video [wmv] [mov]

Posted by lauren at December 11, 2009 5:00 PM

what the?

Comment #1 - Posted by: nick in sydney m/38/6ft/183 at December 10, 2009 5:01 PM

Random is good

Comment #2 - Posted by: Hatch at December 10, 2009 5:03 PM


Comment #3 - Posted by: at December 10, 2009 5:06 PM

1 rep = Starting in the hanging position, going upside down, then lowering yourself to the hanging position again?

Or starting in the upside down position, then lowering yourself = 1 rep?

Comment #4 - Posted by: Jordan at December 10, 2009 5:08 PM

quality over quantity (a.k.a. a speedy time)

Comment #5 - Posted by: Corey 24/m/190 ish/ 6'0 at December 10, 2009 5:10 PM


A) Miranda is just stunning.
B) This looks great!
C) I'll have to sub 3x the I have two sets of rings!

Comment #6 - Posted by: MTR/m/168/5'9" at December 10, 2009 5:11 PM

Sorry for the double post--but before anyone asks "what are we supposed to do" watch the video. It's pretty much the inverted workout.

Comment #7 - Posted by: MTR/m/168/5'9" at December 10, 2009 5:12 PM

Soooooo what would be a recommended substitution for this if we don't have rings?

Comment #8 - Posted by: Bill at December 10, 2009 5:17 PM

Good skill work on the rings.

Comment #9 - Posted by: Steven@CrossFitAffliction at December 10, 2009 5:18 PM

As a gymnast its great to see more gymnastic biased workouts, It often feels neglected aside from pullups.

Comment #10 - Posted by: Dan Andrews at December 10, 2009 5:20 PM

why two sets of rings though? I don't understand. thanks!

Comment #11 - Posted by: jk at December 10, 2009 5:20 PM

2 sets of rings to transition smoothly. Would take for ever to move rings from 8 foot position to 4 foot position and make sure they were level and then back up, etc.

Any subs for inverted hang and lower??

Comment #12 - Posted by: JF at December 10, 2009 5:24 PM

well this should be interesting. Looking forward to this one tomorrow!!!

Comment #13 - Posted by: Jimmy at December 10, 2009 5:27 PM

Excellent WOD to practice gymnastics movements!

Comment #14 - Posted by: Steve - CF Ocean City at December 10, 2009 5:28 PM

Awesome! Reminds me of some CF WODs from years ago.

If you read the WOD it says lower from an inverted hang!

Does Tony look a little pudgy? Maybe he should be getting back on the Paleo/Zone and hitting more WODs!

Comment #15 - Posted by: adamH at December 10, 2009 5:31 PM

No rings... Lets see here; core, lats and some pushup type stuff... Maybe weighted pullups, GHD and dumbell bench press. I think I will do the following:

21 x 50# pullups
50 GHD
21 x 70# DB bench press (maybe 80#, have not done these in a long time...(
15 x 50# pullups
30 x GHD
15 x 70# DB bench press
9 x 50# pullups
10 x GHD
9 x 70# DB bench press

Comment #16 - Posted by: dan m at December 10, 2009 5:33 PM

Anybody know where you can get the rings at?

Comment #17 - Posted by: Bryon at December 10, 2009 5:36 PM

lol I like "post impressions" instead of time. Get'r done!

Comment #18 - Posted by: David H at December 10, 2009 5:36 PM

what would be a good sub if we dont have rings?

Comment #19 - Posted by: Jonathan Dinh at December 10, 2009 5:37 PM

12:32 for the ring workout. OUCH.

Comment #20 - Posted by: Jon at December 10, 2009 5:39 PM

i do not have any rings, so any suggestions how to sub this workout? if there's no good sub, any recommendations on a nasty girl workout i should do instead? thanks in advance!


Comment #21 - Posted by: Ryan G at December 10, 2009 5:40 PM


Comment #22 - Posted by: ksyco m/20/5'11"/185 at December 10, 2009 5:40 PM

this is awesome I have been wanting to do more ring work and since I have two sets this is gonna be good

Comment #23 - Posted by: Gabriel.Wright at December 10, 2009 5:41 PM

I watched the videos and wow! My question is what do you if you rip your arms off attempting these feats of strength:)

Comment #24 - Posted by: Jeffdpoll at December 10, 2009 5:42 PM

Smoly Hokes Batman, Miranda is a HOTTIE!!

Comment #25 - Posted by: Miranda Fan at December 10, 2009 5:44 PM

Is there a widgit for the 2010 games that I havent found yet?

Comment #26 - Posted by: nik at December 10, 2009 5:44 PM

That is 8 feet ', to 4 inches ". Looks like running .25 mile the 20 hspu per round for 30in for me.

Comment #27 - Posted by: Angelo at December 10, 2009 5:51 PM

Min not in , I hate auto correct.

Comment #28 - Posted by: Angelo at December 10, 2009 5:53 PM

No rings here. Will sub this one with 10 for time of 15 rope pull ups / 15 burpess.

Comment #29 - Posted by: Tou/m/31/5'8''/182 at December 10, 2009 5:59 PM

to #24 yes of coarse she is, she is a woman of CrossFit lol. And this WOD look awsome and very old school CF too.


Comment #30 - Posted by: Jake Trahan at December 10, 2009 6:05 PM

Whoa! Looks interesting and fun... and hard, get some!

Comment #31 - Posted by: Dave and Belinda at December 10, 2009 6:06 PM


Comment #32 - Posted by: Jonblaze at December 10, 2009 6:09 PM

this should be fun.

Comment #33 - Posted by: neil at December 10, 2009 6:10 PM

I will say that I've been really burned out lately and this slow and controlled sounds like a great break from intensity and I'm looking forward to it. However I was under the impression that floor wipers, l-sits, turkish get ups, and things like controll work on the rings were not meant to be put into WODs would this fall more into the strength category?

Comment #34 - Posted by: Mark at December 10, 2009 6:11 PM

If you don't have rings a good substitute for the inverted hangs would be with a bar. Check out the "knees to elbows" exercise demo and it shows this variation.

That takes care of the that; however, anyone have any suggestions for a substitute for the ring push ups?

Comment #35 - Posted by: nick at December 10, 2009 6:20 PM

Gonna try to lower from an inverted hang, slowly, with straight body and arms, tonite --

if not, then I'll do 5 rounds of
3X7 ring pullups
15 DB press (each DB @ 1/2BW)

Thanks, Coach!


Comment #36 - Posted by: bo_D at December 10, 2009 6:22 PM

A gymnastics skill workout is overdue on the main site, but a video of what exactly he's talking about would sure be nice...

Comment #37 - Posted by: thatguy at December 10, 2009 6:23 PM

A good sub for the ring push-ups would be to place your palms onto the ends of two 12" long 2x4's. Trying to balance them would be similar to that of the rings moving around on you. You can get the same range of motion as well.

Comment #38 - Posted by: TJ Miller at December 10, 2009 6:26 PM

I take it back, there IS a video. Doh!

Comment #39 - Posted by: thatguy at December 10, 2009 6:29 PM


Love the early post. Did this tonight and my impressions are...
Core from hell. I tried to keep my body straight, but was in the pike position most of the time. I kept my legs parallel to the ground at the bottom for a count of 2 (quick count!). The video was very helpful.
Set the rings at shoulder height for both sets. I put my feet on the fourth step of a step ladder for the ring pushups.
My shoulders will pay the price tomorrow!! Love the change up in all the workouts. Crossfit is really fun. Brutal, but fun.

Comment #40 - Posted by: C Ramsey at December 10, 2009 6:30 PM

Great WOD.

We do that exact WOD and others every thursday. We have noticed a significant improvement in the athletes that do that session, eg. muscle-up ability, pull-up max efforts, etc.

Comment #41 - Posted by: Daz - CF Newcastle at December 10, 2009 6:33 PM

Intense photo Crystal! You rock girl!

Comment #42 - Posted by: Aaron Arehart at December 10, 2009 6:38 PM

Looks fun, hope I don't fall on my head.

Comment #43 - Posted by: Amy at December 10, 2009 6:39 PM

A good sub for inverted hangs is 1 Dragon Flag + 3 Ice Cream Makers .

Comment #44 - Posted by: Colton at December 10, 2009 6:40 PM

I cannot find the video......can I get a link?

Comment #45 - Posted by: neil at December 10, 2009 6:45 PM

WOW. What a day to start getting back into crossfit!

Comment #46 - Posted by: Rob_Jax at December 10, 2009 6:46 PM

WOW. What a day to get back into crossfit.

Comment #47 - Posted by: Rob_Jax at December 10, 2009 6:47 PM

Another possible sub for the ring pushups is pushups on a bar with 2.5 or 5 pounders on it to keep it rolling. It doesn't get quite the same range of motion though so you might want to go 2:1

Comment #48 - Posted by: ericthered at December 10, 2009 6:52 PM

Why havent we been utilizing the girls? :(

Comment #49 - Posted by: Jeff at December 10, 2009 6:59 PM

Well I guess I can't time since I have one set of rings and will have to adjust the height each round. WTF?

Comment #50 - Posted by: bill at December 10, 2009 7:01 PM

Keep your mouth shut about the girls, #47!!! What are you thinking!?


Comment #51 - Posted by: MTR/m/168/5'9" at December 10, 2009 7:13 PM

It is always wise to have a gymnastics mat under the rings. We will not allow ANYONE to invert on the rings without gymnastics mat under the rings and a spotter.

Comment #52 - Posted by: Skip Chase at December 10, 2009 7:25 PM

I LOVE THIS!! I officially can't wait for tomorrow :D

Comment #53 - Posted by: Eric Gohl 21/5'10/163 at December 10, 2009 7:27 PM

For those with only one set of rings and looking for a sub...

Why not take a note from the ring dip/pull-up/muscle-up playbook when it comes to subs and do 3 regular push-ups for every missed ring push-up?

This way you can work on what looks like a completely new movement- the inverted hang and come pretty darn close to matching the other movement, ring push-ups, as well. If you feel entirely cheated, you could always do a few sets of ring push ups after the WOD.

Comment #54 - Posted by: ojt at December 10, 2009 7:35 PM

the 1st part you can do on a bar. the second you could make it a DB bench press off a exercise ball. focus on the same slow controlled type reps

Comment #55 - Posted by: k rice at December 10, 2009 7:35 PM

Miranda, Great job on the video.

Comment #56 - Posted by: Dallas A. at December 10, 2009 7:39 PM

Does anyone know a good way to bail on this? This is one you could definitely do damage to your shoulders (or face) if you aren't strong enough to keep the position.

Comment #57 - Posted by: xtina at December 10, 2009 7:39 PM


You were looking at Tony in the video? Not me.

Comment #58 - Posted by: mimicry at December 10, 2009 7:44 PM

Ok Tyson I've never met you but you are my hero. I'm going to stop watching that video because I feel it is the only right thing to do.

Comment #59 - Posted by: Xfit Rice Owls at December 10, 2009 7:46 PM

I'm new to crossfit. I do the WOD's at the local YMCA. I don't have access to rings. Any suggestions for an alternative WOD? Any help is good. Thanks

Comment #60 - Posted by: DrAquafresh at December 10, 2009 7:58 PM

Amazing... slow execution is going to require much more balanced and overall larger exertion of energy than a quick rep. I hope I don't pull off a header into the mat!

#56, I know what you mean, i'm going to have to watch a couple more times to make sure i've got my form right :p

Comment #61 - Posted by: Nick T (29m, 73, 195#) at December 10, 2009 8:00 PM

AWESOME!! Gymnastics getting some love!

Comment #62 - Posted by: KFlynn at December 10, 2009 8:19 PM

Not so hard to sub this... Hang inverted on the pullupbar and do almost like the last part of the "knees to elbows" but with a straight body, lowering slowly.

And the ring pushups you can do pushups on two small dumbbells with "loose" weights on so the DBs can at least move sideways :D

This is what I do today because of the lack of rings.

Comment #63 - Posted by: Dan at December 10, 2009 8:19 PM

Any suggestions of what to do... No rings. Should I just do "Toes To Bar" and Deep push ups using dumbbells as parallets as a sub?

Comment #64 - Posted by: sdt at December 10, 2009 8:21 PM

This is the first time I have seen a non measured workout from HQ. I think its great. There are plenty of movements that have a ton of benefit to our general fitness that don't allow us to measure it. This is certainly a great example of that and I applaud HQ for giving it a shot.

I have really noticed a change for the better in the .com programming lately. Congrats to all.

The Pie
Crossfit Lions

Comment #65 - Posted by: The Pie at December 10, 2009 8:27 PM

I think it says "post impressions" instead of time to comments because this is not a race or a cardio workout. Which is good becasue I'm going to spend quite a lot of time ajusting and re-adjusting my rings. Swinging around like a 10 year old at the park...ah it takes me back.

Comment #66 - Posted by: harry at December 10, 2009 8:27 PM

That's my gym! Way to rep UteCrossfit!
Tommy and Brooke- you were noticed in the background!

Comment #67 - Posted by: Mitchell Cox at December 10, 2009 8:28 PM

Definitely use a bar to sub on the hangs

Pushups with hands on medicine balls or kettlebells would be an okay sub for ring push ups...

This WOD will go perfect with Saturday's OL session...

I'm way behind, so today did:
Snatchx3: 65-95-115-135-155
SpJerkx1: 175-195-205-215-225-235-245-255PR
10min rest then
800m/30ex/30ghd WOD:

9:08 as rx'd


Comment #68 - Posted by: brian p at December 10, 2009 8:30 PM

interesting was doing this somewhat just screwing around in between split jerks not too long ago. The kid in me is still there!!

Comment #69 - Posted by: Cphil 23m/5'9"/153# at December 10, 2009 8:45 PM

and ditto on miranda being a fox

Comment #70 - Posted by: Cphil 23m/5'9"/153# at December 10, 2009 8:46 PM

...yeah, I'll do "murph"

Comment #71 - Posted by: RUINER, SSGT, USAF at December 10, 2009 8:50 PM

A big thanks to operation Phoenix for supplying the Marine Corps Detachment here at FLW with the full CF setup! We have enough rings to run several people through at once! Always wondered what we were supposed to do with ALL those rings... Awesome wod and vid coach

Comment #72 - Posted by: Brendan M/22/5'7/160 at December 10, 2009 9:00 PM

My "globo gym" doesn't have rings, any suggestions for a replacement workout?


Comment #73 - Posted by: Shawn Becker at December 10, 2009 9:05 PM

30/M/5'10"/149 (MTN WARRIOR)

Never done an Inverted hang, I just saw in the journal how it's done. too bad where I am at we can’t download a video of it. :(

I love trying out new things. BRING IT ON!


Comment #74 - Posted by: Santi at December 10, 2009 9:07 PM


Please post the sub to this workout. I have no rings. If coach can't answer please somebody else chime in.


Comment #75 - Posted by: at December 10, 2009 9:19 PM


Deadlift 3x5 @ 225

.5 Cindy (10 min) 9 Rounds.

Comment #76 - Posted by: Greg/M2 at December 10, 2009 9:21 PM

What about putting your feet on a ladder for the push ups so you don't have to keep adjusting the rings? (With a spotter/mat of course!)

Comment #77 - Posted by: sdw at December 10, 2009 9:36 PM

i hear Linda is a good sub for this haha

Comment #78 - Posted by: John Fitzsimons at December 10, 2009 9:55 PM

Good to see some Rx'd skill/strength work come up. Even better that I cracked on of my rings down the seam the other night while tossing it over a branch here on base. WOW that was a fun burpee/sprint/pullup session in the freezing wind! I'll figure something out for this...

Go Navy!

Comment #79 - Posted by: Varp at December 10, 2009 9:58 PM

Where could I find some rings at? Or something that I could sub for them. The cheaper the better!! Thank you every body. I love this site, crossfit ROCKS!!!!

Comment #80 - Posted by: Casey at December 10, 2009 10:04 PM

Rogue Fitness is where I bought my rings, the same ones used at the 2009 Games.

They are USA made and of course top quality.

Comment #81 - Posted by: Disc golfer at December 10, 2009 10:06 PM

No rings so here's my sub; I'm doing Ab wheel roll outs using a bar with 5lb plates for 7 reps then with out letting go of the bar 15 push ups for 5 rounds.
How does that sound?

Comment #82 - Posted by: Pete In Sun City at December 10, 2009 11:27 PM

Great WOD on main site today. Good to see incorporation of more gymnastic movements. Having attended the Gymnastic cert with Tucker it would have been beneficial for everyone to see the proper spotting techniques for this movement. Especially for clients that have never been inverted before.

Comment #83 - Posted by: Graham and Lorraine at December 10, 2009 11:50 PM

are they talking about going from an inverted hang into a front lever?

nice to see some new WODs, have they got a new programmer? :D

Comment #84 - Posted by: Greg Hunt at December 11, 2009 1:05 AM

as for subs, you can do the first one on a pull-up bar, or smith machine, or anything you can hold onto really

the second I like using 2 solid medicine balls to create some depth and similar instability (one under each hand)

Comment #85 - Posted by: Greg Hunt at December 11, 2009 1:08 AM

To be perfectly honest, this is a ridiculous workout(and not in a good way). This is VERY easy to hurt your shoulder if your not strong enough. Its 35 reps of a front lever basically. A lot of these current workouts, take the one from last week with the one arm pull-ups, need to be progressed up to it. Jumping straight into one arm pull-ups or front levers is very dangerous, not just for new people but for the ones that have been working out for a while that think they are strong enough but have never tried the movement. My rant.

Comment #86 - Posted by: Jon C at December 11, 2009 2:36 AM

I was a litte disappointed with the coaching video. One of THE most important fundementals of gymnastics is the hollow body position. There should be NO back arch! Please please go beyond the video demonstration and grasp the concept of the hollow body position.

(no dissrespect to the girl in the vid who was putting great effort and simply following instruction. she was also super, super hot btw!)

Comment #87 - Posted by: stephen at December 11, 2009 2:53 AM

I thought what stephen said (#87) but I'm glad someone with more experience then me has pointed this out. Where is Mr. Tucker when you need him?

Comment #88 - Posted by: Lol Mettam at December 11, 2009 4:14 AM


As rx'd

"Lowering slowely" felt more like a free fall, did those rep by rep with short breaks. Ring push-ups were ok, first round unbroken, then 10+5.
Did this in a slow but steady pace to maintain the form of the first few reps through the whole workout. Took almost 23 minutes.
I felt my form actually improved during the WOD.
35 reps of negatives plus push-ups with increased ROM on unstable ground will produce a new level of soreness tomorrow.
I like these new WODs, thanks coach!

Comment #89 - Posted by: Memuc at December 11, 2009 4:25 AM

A FANTASTIC CORE WOD!! Can't wait to be able to do all 5 rounds!

Got clearance from PT to start doing "girl" push ups with arms tight against my body.

With shoulder rehab progressing well, I only did 1 round of this WOD. Still a lot to ask of the right side of my body!

Then did:

7 rounds of:

10 jumping squats
10 girl push ups
10 box jumps 20"
10 calorie row
after the 7th round I did 70 air squats to wrap things up.

TIME: 17:07

Thanks HQ for the 2010 Games info!

Comment #90 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 11, 2009 5:07 AM

Don't think I'll have access to rings today, but will try.....sigh. Will sub the bar and TRX push-ups later if no rings.

Comment #91 - Posted by: MTR at December 11, 2009 5:12 AM

Great wod and a nice change of pace. I would like to do these movements in future wods. I think a lot of the negative reaction is because the movement is unfamiliar.

Comment #92 - Posted by: joecam 35/M/185 at December 11, 2009 5:15 AM

that chick is hot

Comment #93 - Posted by: aj at December 11, 2009 5:19 AM

A sub may work to do the push ups on a medicine ball. do the inverted hang off a pull-up bar but rings and straps can be thrown in your gym bag and quickley set up for future 411. *Important* lie and say its not Crossfit at your globo gym, its "Gymnastics" lol

Comment #94 - Posted by: Chesty pullup at December 11, 2009 5:19 AM

When I first saw this I thought of the Theoretical Template for CrossFit’s Programming Coach sent out in 2003

I would almost have to mimic Memuc's (#89) response. Felt very good with the range of motion and coming down very slow from the inverted hangs will provide me with soreness in the midline and shoulders.
Great WOD

Comment #95 - Posted by: Gabriel Wright at December 11, 2009 5:23 AM

Hmm, gym doesn't have a high enough ceiling for these. Think I'll sub a Variation of Knees to Elbows (ankles to bar).

Comment #96 - Posted by: Damian at December 11, 2009 5:24 AM

TM - 223
(M/24/168lbs - 5'7") Krak

My Impression: This is an excellent workout for ATHLETES as this is an excersize system designed for developing ATHLETES. If you're not an ATHLETE then scale the workout accordingly (same situation for one armed pull ups).

That being said I feel that the intensity change in the last three workouts is an excellent shift from the formula: amount of work/time. Now that we are (for the last three days) developing strength it is important to know that controlled motion is a deffinitive form of strength (think inverted lowers); just as explosive, heavy movement is a deffinitive form of power (think split jerks).

This is the glory of crossfit as I see it: to wake up every morning not knowing what is going to be posted on this website - your body walking into an ambush everyday (the WOD). It really disturbs me that people come to this website looking for something other than "the unexpected" since this workout is designed to prepare you for just that.

My opinion, my impression, and my stern belief is that this and every other workout on here is outstanding in its own right and that if someone doesn't like it they can go into the gym and do their "3 sets of 10 bench press" and leave the ones of us who like the unexpected alone. The day that the great makers of this site start to put up stuff like that is the day I no longer come to this site for my workouts.

Sure this workout is hard and hard isn't for everyone; well us crossfitters aren't everyone.

Comment #97 - Posted by: brandon at December 11, 2009 5:47 AM


First day to CrossFit and it already seems challenging! I've picked a sub though No rings...

(Getting ready for basic USMC) Advice Welcome

Comment #98 - Posted by: Lairmore at December 11, 2009 5:52 AM

I was pretty happy with my 5k time until I did this workout. Ughh. Here is my sub. It is not even close to what I intended to do or the WOD, but my triceps just "disappeared".
14 wide grip pullups
14 dips
30 wide DB pushups
14 narrow grip pullups
7 25# weighted dips
30 wide DB pushups
14 wide grip pullups
5 25# dips followed by 2 normal dips
30 wide DB pushups

originally intended to do 5 sets, but just couldn't do it.

Comment #99 - Posted by: matt m/46/65"/154lb at December 11, 2009 6:08 AM

Wow, can not believe!

Comment #100 - Posted by: carlox at December 11, 2009 6:13 AM

For those who don't read the posts above their own - there are a number of good subs mentioned. You can do the inverted lowering without rings from a pullup bar. Not the same, but it's a good start.

You can do pushups on a set of round dumbbells, while not the same stimulus, it's adequate.

And for the criticism that this is hard and should be scaled - YES!! Just like virtualy every other WoD ever posted here. If you're just starting or can't control your own body weight, YOU SHOULD SUB/SCALE THIS.

Cheers and enjoy.

(For those with one set of rings, you could find a middle ground for the height of the rings and then use your box jump box to do the pushups off of. Or, just say screw it and slide the rings down each time. Will add a lot of time, but who cares?)

Comment #101 - Posted by: Dale_Saran at December 11, 2009 6:13 AM

1 C&J and 1 PC&J every min for 10min
11 rds

Comment #102 - Posted by: Gonzo M/29/72"/183# at December 11, 2009 6:17 AM

bw 165

that was....different

Comment #103 - Posted by: paulw at December 11, 2009 6:23 AM

didn't do the rings work today. instead, did:

5 rounds of 3 reps: bench press, powercleans, muscle ups. first 3 rounds used 205 for bench and cleans, last 2 rounds used 185 for each. muscle ups on rings and unweighted.

then ran a 1:15 400m.

Comment #104 - Posted by: Eamon at December 11, 2009 6:33 AM

Awesome! More gymnastics based wods please! That stuff is hard... it's now wonder gymnasts are so strong.

Comment #105 - Posted by: Camille F/135/5/4"/28 at December 11, 2009 6:39 AM


Tough, and I had to modify Knee to elbow (#s I think) as didn't have rings that high (but don't know if I could do inverted anyway yet). Ring pu's as RX'd.


Comment #106 - Posted by: BillB at December 11, 2009 7:03 AM

this is confusing

Comment #107 - Posted by: Kevin Walls at December 11, 2009 7:14 AM

I was a bit sceptical at first, but nice little workout. Difficult if you have long legs.

One question, is it not possible to scale this by tucking the legs a bit and getting more control over the downward movement? In the later reps it felt like I was lowering too fast and was unable to control it.

Comment #108 - Posted by: FB at December 11, 2009 7:15 AM


Had to grab straps with feet to get inverted.


Comment #109 - Posted by: nutfam at December 11, 2009 7:37 AM

this is absolutely retarded. did you guys just sit around a room and think, i wonder what ridiculous exercise i can get people to do next? Heres an idea for your next workouts

Four rounds for time:

50 reps of shoulder dislocations (you literary dislocate your own shoulder and roll it back into the joint- SLOWLY)

30 reps of trash can vomits (vomit into a trash can, skip the whole working till exhaustion part and just vomit)

20 reps of hernia pulls up (the trick here is to know your lifting limit and vastly surpass it till you get a hernia. At the point of rupture do 20 pulls ups)

2:13 first round
2:20 second
2:49 third
3:00 fourth (would have been faster but a paramedic got in my way)

Comment #110 - Posted by: ArF at December 11, 2009 7:41 AM

this is absolutely retarded. did you guys just sit around a room and think, i wonder what ridiculous exercise i can get people to do next? Heres an idea for your next workouts

Four rounds for time:

50 reps of shoulder dislocations (you literary dislocate your own shoulder and roll it back into the joint- SLOWLY)

30 reps of trash can vomits (vomit into a trash can, skip the whole working till exhaustion part and just vomit)

20 reps of hernia pulls up (the trick here is to know your lifting limit and vastly surpass it till you get a hernia, at the point of rupture do 20 pulls ups)

2:13 first round
2:20 second
2:49 third
3:00 fourth (would have been faster but a paramedic got in my way

Comment #111 - Posted by: ArF at December 11, 2009 7:43 AM

21 x 50# pullups
50 GHD
21 x 70# DB bench press
15 x 50# pullups
30 x GHD
15 x 70# DB bench press
9 x 50# pullups
10 x GHD
9 x 70# DB bench press


Comment #112 - Posted by: nate/27/185/6'/m at December 11, 2009 7:53 AM

No chance of a proper sub, so thought I'd go back to the first "crossfit" wod I ever did (5/7/07) that I read about in a Men's Health:

For time:

50 pullups
60 ring pushups (subbed on the tri pulldown machine on highest weight and second lowest rung w/ grips)
70 situps
80 squats

11:08. It would've probably taken me AT LEAST that long to do 50 pullups two and a half years ago. Thanks Crossfit. And I guess thanks Men's Health.

Comment #113 - Posted by: Chris H at December 11, 2009 7:55 AM


I loved this workout. Way to mix it up Crossfit. I appreatiate the unique workouts, they keep me excited to see what tomarrow might bring.

Comment #114 - Posted by: Jason at December 11, 2009 7:58 AM

Reps very slow, tried to focus on form, but could not stop once I reached a certain point on descent. Not sure how far this was but it did not seem far. Only one set of rings so had to reset each time. May not be strong enough or coordinated enough for these, may have been a wasted WOD. PU’s were fine.

Comment #115 - Posted by: gs at December 11, 2009 8:08 AM

Like it. Its nice to learn new things since I got my rings and the demo video helped alot. Would like to see more workouts using rings and also demos of them. Thanks Coach!

Comment #116 - Posted by: m/31/5'10"/210 at December 11, 2009 8:15 AM

WU- ran 1 mile

150 wall balls

Comment #117 - Posted by: ~VERVE~~~~~~~~ at December 11, 2009 8:24 AM

Man did I get more looks that usual at globo gym today. Didn't have rings so I did the inverted hangs on the parallel pull up bars and push ups with db's. Didn't think I was going to like this one and ended up loving it. I really took my time with the hangs, felt it in the lats, shoulders and grip. Good workout.

Comment #118 - Posted by: Patrick at December 11, 2009 8:29 AM

good sub:

21 x 45# pullups
50 sit-up
21 x 52.5# DB bench press
15 x 45# pullups
30 x sit-up
20 x 52.5# DB bench press
9 x 45# pullups
20 x sit-up
18 x 52.5# DB bench press

run 4k

Comment #119 - Posted by: nate/27/185/6'/m at December 11, 2009 8:29 AM


Loved that workout. I feel like I was burning out aswell (even after taking a cycle off). It was a nice change and I can already tell Im gonna be really sore tommorow.

Hope to see more workouts like this in the future.

Comment #120 - Posted by: cass - CF Oshawa at December 11, 2009 8:29 AM

How does one get inverted on rings with only 8" of space? In the video those rings are like 4 or 5' off the ground...

So, I believe this is the same as an inverted row that one could do on the smith machine or other racked bar. Feet elevated at a lower level, and simply lower the chest from the bar.

Is this correct? If not, I have no idea what's going on...

My best guess.

Comment #121 - Posted by: Patrick at December 11, 2009 8:32 AM

That was awesome! I need ring practice and control is everything. Even as I type my triceps are screaming!
That said, I kind of cheated. Tucking, (as demonstrated in the video)is difficult for me. I did get into the inverted position, straight legged, but found that I was actually pushing out with my legs against the cables a little.
I am allowing this as it afforded me support until I get better core stabilization.(shaking out my arms)
Lots of fun!

Jennifer-Crossfit Excellence Lake Oswego, OR

Comment #122 - Posted by: Jennifer at December 11, 2009 8:35 AM

LOVE LOVE LOVE this "post impressions" mode. This is a fantastic way to mix in otherwise neglected gymnastics work that is scaled by the individual body rather than by weight on the bar. Would really like to see workouts like this thrown in every couple weeks or so. I'd been wondering lately what happened to the "equal parts -gymnast-, olympic weightlifter, and sprinter" concept. L-pulls and HSPUs do not a gymnast make.

Comment #123 - Posted by: Eric at December 11, 2009 8:37 AM

That was a blast! I am not 100% sure I did the 'lowering' right, since my arms would bend when I got between 45degrees and parallel. Think I should have raised the rings higher and it would have helped.
Anyway, I think if I would have paid more attention to the instructions in Miranda's Video it would have made a difference, but Miranda herself was WAY too much of a distraction...LOL. I like that kind of distraction! Very Beautiful...

The Ring push ups were killer as well, the last round I was doing them one at a time....LOL. I know it was not for Time, but it took me 22:45.

My Impressions? I liked it. It was a nice change of pace. I love the AMRAPs and the 21/15/9's, but throwing a 'slow and controlled' in every once in a while is great. I would rather have these than the "x-x-x-x-x-x" WODs, but I know that those are essential as well! That is what makes CrossFit what it is! I don't know about most people, but the 'Randomness' is something that lured my into this stuff! I love the High Intesity WODs the most, but I enjoy all these other WODs as well. I don't enjoy going to the Gym to do a set work out each day (Mondays-back, Tuesdays-legs, etc), I enjoy the Varied Functional Movements!

Good Job Crossfit!

Comment #124 - Posted by: neil at December 11, 2009 8:38 AM

30 m 67kg Cork, Ireland

This WOD should be called the 'eye popper'

It is tougher than it looks on paper. Im glad i did the gymnastics cert with Tucker in july or else i would not have known how to keep the hollow position. I enjoyed this WOD and it was nice to forget about the clock for once.

Im off now on my Chistmas party with work collegues so i dont think i'll be training tommorow!

10 pints of Guinness for time!

Comment #125 - Posted by: Gerard at December 11, 2009 8:39 AM

Patrick hang the rings 8 feet high for the inverts and 4 inches for the push ups.

Comment #126 - Posted by: Gerard at December 11, 2009 8:45 AM

"10 pints of guiness for time", good one Gerard. I needed the laugh after my poor display on this w/o.

Comment #127 - Posted by: gs at December 11, 2009 8:55 AM

Thoughts before starting.
1) Glad it isn't an outdoor excercise although, it is warming up today.
2) Watching the roofers on the house behind me sure glad I'm not a roofer. It's only 15 degrees.
3) This is going to kill my shoulders
4) The garage is only 30 degrees therefore, the metal rings are going to be cold.

Thoughts after starting
1) If I slip I'm going headfirst into the cement floor.
2) I really need to keep my arm straight.
3) Wow, it is possible to keep my arm straight.
4) Never knew my body could fall down so fast.
5) Wow, this isn't hurting my shoulders.
6) If I tighten my core I can slow my body down.
7) This really breaks the lats down fast.

Did all 5 rounds, broke the ring work up. Tried to do sets of 3 or 4 without releasing from the rings. On the last rep my body would swing well aft of perpindicular to the ground. I guess that was showing me how weak my core became.

Ring pushups all unbroken, 4" off ground nose to cement.

Comment #128 - Posted by: Jim D. 49yom 165# 5'11" at December 11, 2009 8:56 AM

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps

Can anyone explain this to me please!

thank you.

Comment #129 - Posted by: david mazo at December 11, 2009 9:01 AM


subbed ring push ups with 30reps of push ups

Comment #130 - Posted by: Stu at December 11, 2009 9:06 AM

When lowering your body from the inverted hang you MUST keep a hollow body position. Your lower back should stay straight. DO NOT arch your back.

Comment #131 - Posted by: Cesar / Bravo CrossFit at December 11, 2009 9:08 AM

Thanks Gerard. I'll tell my students the importance of misplacing just one apostrophe. My bad...

Comment #132 - Posted by: Patrick at December 11, 2009 9:12 AM

I completed and coached this WOD at my box (CrossFit9) this morning. The impressions were all very favorable from all levels. Clients that had no experience being inverted were spotted. We used spotters for ring push ups as well. The benefits of this WOD are many: core, grip, confidence to name a few. All in all a very productive morning. These are the types of workouts that really keep fitness broad fun and interesting.

Comment #133 - Posted by: Stevea at December 11, 2009 9:25 AM

Without rings, do the inverted hang on a bar. (It's tough to get the body straight vertical though, adds a different element to the workout)

For the pushups, take two 2.5lb or 5lb plates and hold them vertical while doing the pushups.

Took me ~25 minutes, but I was taking my time and ended up having people asking what I was doing hanging upside down.

Comment #134 - Posted by: Bri at December 11, 2009 9:25 AM

This was a fun one. Had a partner spot me, basically just lightly pressing my back. That kept me from swinging my body once i was up to stabilize before slowly going down. My arms would bend a little until by body got used to the movement but straighten up in no time. Then I had to spot my partners legs going down or else he would descend to fast. It's night time now and I can already feel my core thanking me for the WOD!

Comment #135 - Posted by: Jason F at December 11, 2009 9:34 AM

WOD - Lovely!

For a good explanation & demonstration of hollow body, see

Comment #136 - Posted by: rebar [51y/m/10st13/70"] at December 11, 2009 9:36 AM

all good
last few reps of each 7 negative inversions were challenging on the subscap, all strict, in line and methodical
pre - snatch work

Comment #137 - Posted by: OPT at December 11, 2009 9:42 AM

Does anyone know of a Crossfit Affiliate in the Tyler, Tx or Longview, Tx areas????

Comment #138 - Posted by: Dylan at December 11, 2009 9:42 AM

Great WOD, definitely a change of pace. Didn't even bother to start a clock.

I liked the gymnastics work here, really highlighted where I need to work. I'm looking forward to doing this again, along with other's like it.

pushups done with feet elevated on a gymnastics ball. ring work broken up, body definitely started falling faster as the rounds went by.

Comment #139 - Posted by: Adam (m/23/5'9"/165) at December 11, 2009 9:57 AM

I lacked the ability and the equipment for this one so I did this...

Crossfit WU

75# power snatch, 75 reps for time


Comment #140 - Posted by: Rob_Jax at December 11, 2009 10:04 AM

5 rounds
7x "Toes to Bar"
15x Pushups on dumbbells

Very tough workout. Had to change pull up bars because someone took over the squat rack. No spotter and got weird looks from just doing the toes to bars.

Comment #141 - Posted by: sdt at December 11, 2009 10:05 AM


Hello again xfit!

I've been outa-comish for almost 2 yrs - what a great WOD to start back in. Marty - bring up your rings!

Looking forward to getting back into the swing, but don't wanna be lumped in with the new year newbies so I gotta start NOW!!!

Comment #142 - Posted by: mikeyb at December 11, 2009 10:12 AM

Don't have 2 sets of rings or a tall enough ceiling that would allow for inversion so I did 5 rounds 7HSPU and 15 ring dips

Comment #143 - Posted by: Allan at December 11, 2009 10:15 AM

Hello all,

Starting back today with main site after a good 9 months with crossfitbrisbane. realize that the main site has the best programming for my needs to match with my job and my self defense purposes. Will be a few days behind though. Did Tuesday's WOD today. DAys behind are due to my days off with family.


Comment #144 - Posted by: Cody at December 11, 2009 10:17 AM


No rings, did Fran instead.

First time with RX'd weights: 13:34

Comment #145 - Posted by: Solway at December 11, 2009 10:18 AM

as rx'd 21:05

Comment #146 - Posted by: Go at December 11, 2009 10:19 AM

Modified workout
For time:

20-15-10-5 GHD sit ups

[4 rounds:
14 towel pull-ups (hanging my grip was 2 feet off the bar) -- 8 on round 4
20 push ups from a bar (~8 in off ground)]

20-15-10-5 GHD sit ups


Comment #147 - Posted by: Matt 22/6'2"/175 at December 11, 2009 10:23 AM

Deceptively difficult. Good day---nice not to have the clock on. Most stress on hands.

Comment #148 - Posted by: logan at December 11, 2009 10:25 AM

I lot tougher than I expected.
Ring pushups felt good

Comment #149 - Posted by: Jette 40/M/5'11"/175 at December 11, 2009 10:27 AM


row 1000m - 4:50

Pushups on kettlebells with legs elevated
assissted pullups 140

did everything slowly
15 - 10 - 10

row 1000m - 4:13

Comment #150 - Posted by: nick.d at December 11, 2009 10:51 AM


row 1000m 4:50 min

Pushups on kettlebells with legs elevated
assissted pullups 140

did everything slowly
15, 10, 10

row 1000m 4:13 min

Comment #151 - Posted by: nick.d at December 11, 2009 10:52 AM

wow great wod. did it in my globo gym. the dirty looks i got from doing it were priceless haha

Comment #152 - Posted by: john fitzsimons at December 11, 2009 11:04 AM

Odd workout. Made it through all rounds. Legs sped up too much on way down. No way they were going back up straight.

Comment #153 - Posted by: John m/40/163/68" at December 11, 2009 11:11 AM

As rx'd, with following subs - 1) inversion and lowering done on bar, 2) pushups done on 2 basketballs, full ROM.

-Just getting into inverted hang is tough enough, I had trouble getting there a couple times.
-Easier to get into position with knees tucked, go up fast (all at once) vs. trying to fiddle around at the top.
-Getting up to vertical really works the back - mostly lats I think, but maybe also traps.
-Forget about coming down slowly; after the first few inches, I dropped like a stone.
-Also difficult to maintain straight body - kept slipping into pike position.
-Varied grip on the pullup bar. Overhand seemed the easiest, underhand hardest. Neutral grip (my hands were closer together in this position b/c of bar) was easier coming down, but harder to initially get into inverted hang.
-Pushups on basketballs - fun, but tough on the wrists.
-Varied width slightly on basketballs to see difference working pecs/triceps.
-Ab muscles everywhere were fatigued, but those right under my solar plexus felt extremely so.
-Think I will be sore tomorrow.

Comment #154 - Posted by: Mel 36m/5'10"/170 at December 11, 2009 11:17 AM

OMG Cry Face on the whole time

We had spotters and it was absolutely brutal

Awesome job coach. Keep em' coming!

Comment #155 - Posted by: JAMO at December 11, 2009 11:25 AM

did descents first; had to sub with 2x L descents mixed in
Ring pushups are harder.

Comment #156 - Posted by: mrd m/25/5'10"195 at December 11, 2009 11:27 AM

100 kg power clean x 50, 16:39

WOD lowered from inverted, maintained control about 80% of reps, attempted raising hade to pike some but was able to keep legs straigh, floor push-ups, rings too high

Comment #157 - Posted by: dan colson at December 11, 2009 11:34 AM

5 rounds:

7 reps knees to elbows - not enough room for straight legs, just tried to hold my knees as high as possible as long as possible.

15x pushups on a swiss ball with my feet propped up on the bench. I've never done pushups with rings but I'd imagine that this is somewhat close.

#138 Dylan, I live in Tyler, TX by way of Minneapolis, MN. I think the nearest Crossfit is in Nacogdoches, TX which is about 2 hours away.

Comment #158 - Posted by: Pat C m/6'/170/25 at December 11, 2009 11:36 AM

30:15 with a lot of subs

did 3 rds
7 inverts
- went to full extended invert then tucked knees into the chest and tried to lower slowly down.
15 push ups on Swiss ball.

Love the new workouts keep em coming!!!

Comment #159 - Posted by: Jimmy at December 11, 2009 11:40 AM

hey is that crossfit boston in the Coach B video? I was there once. Cool.

Comment #160 - Posted by: jake at December 11, 2009 11:43 AM


as controlled as i could, couldn't control after a certain point, haha

Comment #161 - Posted by: Raph at December 11, 2009 11:47 AM


did mr joshua for the first time today.

33.03. can anyone tell me if this is a decent time for my stats???

Comment #162 - Posted by: izzet at December 11, 2009 11:56 AM

That would be a great time for someone who was 5'6. Think about getting shorter. Think about it.

Comment #163 - Posted by: had to at December 11, 2009 11:57 AM

that was really hard.

Subbed a bar for the rings. Didn't have any chalk and my grip gave out pretty quick.

Subbed trx pusheups for ring pushups. How do you do these without distroying your forearms?

Comment #164 - Posted by: Alex/M/24/6'3"/183 at December 11, 2009 12:00 PM

Wow, that was as fun as it looked on paper and in the excellent video of beautiful Miranda. Thanks for the thoughtful posts memuc and brandon, and Fit Mom it is so inspiring to think of you doing even ONE ROUND!

Straight legs on the way up and down, but occasional bent arms. Timed it for fun anyway, even though slower times could be said to be superior: 12:59. Some of that time was spent raising and lowering the webbing. Thanks as always for the brilliant programming Lauren and Coach!

Comment #165 - Posted by: mas 52/M/150 at December 11, 2009 12:06 PM

very fun
didn't do too well with the inverts, but the ring push ups were fine

Comment #166 - Posted by: dcyn at December 11, 2009 12:15 PM

No rings and still dealing with a shoulder that is recovering.
Did 3 sets of 30 on
machine dips
lat raises
shoulder raises.
This is the first time ive really worked my shoulder since I tore my rotater cuff and it felt pretty good

Comment #167 - Posted by: john lake at December 11, 2009 12:17 PM


No rings at my gym. Sub'd 10 reps knees to elbows and did 15 PUs on the TRX straps. It worked well enough. Besides, as far as I can tell the Rx'd ring maneuver is a virtual impossibility for anyone but a small gymnast.

Comment #168 - Posted by: Rustypelican at December 11, 2009 12:32 PM


We need stuff like this more often. No pressure, no clock, just plain fun.

Loved Miranda's demonstration it was helpful...and fun to watch


Comment #169 - Posted by: Clack_Attack at December 11, 2009 12:37 PM

no rings so did my own workout

500m row
9 pullups
9 pushups
9 situps
9 squats
500m row
10 pullups
10 pushups
10 situps
10 squats
repeat pattern until 15 of each exercise


Comment #170 - Posted by: jc at December 11, 2009 12:38 PM

Contantly varied, functional movements performed at high intensity....

uh nope.

Functional movements are defined as being what? Prehistoric, found in our DNA, natural, everywhere, efficent, safe, and effective and moving a large load, a long distance, quickly.

I don't think the prescribed meets any of these criteria.

While the prescribed is great, it is a "skill day" routine and developmental in nature, and not a WOD.

That being said, I liked it. I don't think it is a CrossFit "WOD" given our definition of CrossFit and our definition of functional movement.

Just my opinion......I am not attempting to start a fight.

Comment #171 - Posted by: Dave at December 11, 2009 12:53 PM

Should do these a lot slower to be able to judge how far, exactly, I'm getting towards the lever each rep.

Comment #172 - Posted by: B-Mo 6', m,32,197 at December 11, 2009 12:56 PM

Did this on the bar. Impressions: lats got destroyed very quickly; it was also hard to get up to the vertical upside-down position, the first couple reps of each round were okay, but soon I was just bending my knees and swinging up; hard to control descent, lost it almost immediately; I was able to get vertical by putting my feet on the ceiling (the same ceiling I hit my head on doing muscleups) and pushing into an arch position, that made the descent slightly easier to control.

Subbed HSPU for ring pushups, can get precisely one rep with the yoga block on its side (about 4" between head and floor). Continuing to make slow, slow progress here.

Buy in: row 1000m, 21-15-9 GHD and BE, 7:04. A little disappointed, feel tired today. Deliberately front-loaded the 1000 (3:14) even though it would have been more efficient to go out slower and save energy.

Cash out: Isabel scaled to 105 lbs., form definitely suffering but I got through it. Might do more practice at 95 lbs before trying this again.

Comment #173 - Posted by: Kamper/M/45/74"/200 at December 11, 2009 1:01 PM

As a sub for the inverted portion, you can use a bar. For the push up, I would suggest either using dumbbells to get extra depth on the push up or a Bosu ball for the stability aspect. FYI, if you're not familiar, a Bosu ball is basically half of a medicine ball attached to a board. Also, if anyone is interested, I just got a set of EXF rings at Christian's Fitness Factory out of Lancaster, PA. They've got pretty decent prices & give any military or first responders a discount if you show them your ID. the only down side I've found is that the EXF manufacturer has been pretty backlogged on orders & it took about a month for my set to come in.

Comment #174 - Posted by: Doug at December 11, 2009 1:03 PM

No able to get to the gym today (they don't have rings anyway) and I don't have any rings in my garage. Would like to have tried this.

No Fun

Comment #175 - Posted by: Elaine in Scotland at December 11, 2009 1:12 PM

hang cleans
push press
135x5 sho press

Comment #176 - Posted by: mike/40/6'3"/225 at December 11, 2009 1:14 PM

Ouch! So....I can tell I don't have very good stabalizing muscles yet. I only did 3 rounds then I did some martial arts stuff. Certification tomorrow :).

27m/5'11"/230 lbs

Comment #177 - Posted by: Dan Mason at December 11, 2009 1:17 PM

26/M/ 185

As rx'd. Felt incredible once i got over the initial blood rush to the head. I, like a lot of others, kept slipping into pike position as i lowered myself. As for the ring pushups, I love the increase in the ROM, going negative and I will be incorporating those into my workouts. Days like this one are exactly what keep me coming back to crossfit. Thanks Coach!

Comment #178 - Posted by: Bagram Mike at December 11, 2009 1:17 PM

haven't played like that on the rings since summertime. felt good. i'm going to be sore tomorrow!
did it with one set of rings, just slipped them down and up between the lowering and pushups.

had a couple that i stayed pretty straight on. most of them got piked of course, but burnt the lats and loved every second.

Comment #179 - Posted by: fat tony 5'3"/150/29 at December 11, 2009 1:18 PM

the hollow in this demo video is needed in my opinion. i would also add a ring turn with thumbs in and straight arms as she lowers. i like seeing the basic moves of inversion, vertical hang, and control being demonstrated in "gymnasticky moves ;)" basically what you got here is some lever work being required of folks and that's cool. For some, getting in the vertical inversion will be a big deal in itself... all i would add maintianing a hollow and tight body with tight core for better results as you lower for more control.

if you dont have rings - just go to the bar and same applies - but put your thumb around that bar!

good times - tucker

Comment #180 - Posted by: tucker at December 11, 2009 1:22 PM

M 37 6' 165#

Guess i should have watched the video first.

Time = no time.

Comment #181 - Posted by: CrossFit Refugee at December 11, 2009 1:35 PM

Actually, really enjoyed this WOD. Unfortunately, I wasn't able to watch the video so I did what I could based off the description. Went inverted, lowered heels first and tried to stay straight. It was tough, fell pretty fast and had to stop in the pike position. Otherwise, great workout.
Push-ups felt great, took my time, controlled.
Also added pull-ups and false-grip rows on the rings (trying to get that muscle-up).

Comment #182 - Posted by: simon/29/M/185/5'9" at December 11, 2009 1:44 PM


As Rx'd, felt good. Wish I had someone to check my form. Tried to resist urge to tuck my chin. Felt like I stayed straighter and slower decent when I kept my head back.

Comment #183 - Posted by: Alan at December 11, 2009 1:51 PM

this was a fun one for sure... I just need rings and this workout finally was the breaking point for me to purchase my own... today.... Doing this on a bar left me no choice but to pike just a little bit. Next time will be more fun.

Comment #184 - Posted by: magnus 24/5'8"/155 at December 11, 2009 1:55 PM

Just because there are questions about the validity of climate change does not change the fact that we should act. If climate change were a terrorist plot we would have been all over it by now. The validity of the argument for or against global warming is not finite at this point but that still doesn't change the cataclysmic impact climate change would have on all our lives. Put it this way: If your doctor told you that you had a tumor in your chest that needed to be removed immediately or it would cripple you, would you listen to him even if there were doubt about whether the tumor were would harm you? A tumor is still a tumor.
I'm not excusing the climatologists and their indignant disregard for the truth but what they did is no different than what any opponent has done in the past. Get real folks, we've been mislead by both sides of the argument. No matter which side is right it is in our best interest to conserve, to develop new technologies, and to spur environmental innovation. Those that say conservation would kill are economy are probably the same type of people that said the steam engine would kill the ox cart industry.
We may not agree on the science of climate change and whether global warming is real or not. But I think, anybody that would stand on top of the Santa Cruz Mountains looking over Silicon Valley and see the layer of brown sludge that hangs in the air during the summer would agree: carbon emissions are bad. And that view is of one of the cleanest urban areas in the world.

Comment #185 - Posted by: David at December 11, 2009 1:58 PM



* Wow, Miranda is cute.
* Lowering under control is harder than I thought it would be- I can get to about 2 o'clock under control, and from that point it's a controlled fall
* It's harder than I thought it would be to maintain strict form with arms and body straight, I managed it a few times, but probably piked and bent my arms more often than not
* The pushups were a perfect balance to the lowering exercise
* I can't believe how smoked my lats feel, I'll definitely be feeling that for the next few days
* It's nice to have a workout every now and then where you can focus on form and technique rather than time
* Good workout, I enjoyed it.

Comment #186 - Posted by: Eric E at December 11, 2009 2:05 PM

Since I don't have rings I attempted doing the workout from a pullup bar. The bar prevented me from balancing in a vertical position so I tucked my legs in and went inverted. Immediately after my legs were straightened my controlled lowering would begin. I generally found myself in a pike position from the start, but it still seemed to be a good core and lat workout. I used perfect pushups and added 10reps since I have no rings.

Miranda is beautiful!

Does anyone know of a site that posts meals for the paleo diet daily in a way similar to crossfit?

Comment #187 - Posted by: Brett at December 11, 2009 2:31 PM

I would like to have done this today - but unfortunately no rings - I'll have to work on that or start going to a CrossFit affiliate like I would like to do. Christmas is coming and affiliates aren't cheap - but I think I know what I'm getting.

Anyway - I do nightly skill work on L-sits and the planche progression anyway - I sub'd in Fran as I was looking for some revenge after having my time go UP last time around - dropped my PR from 7:37 to 6:17 - and I would say that on my previous PR I was doing something closer to a push-press than a thruster.

Quite happy! I was able to finish the first round of thrusters and pull-ups in 1 set each - a far cry from last time around. Though, without pacing myself, this meant a lot more resting in round 2 - but I'll push through that next time around.


Comment #188 - Posted by: Nathan at December 11, 2009 2:34 PM

Sub'd 5 reps 95# Thruster for the inverted hang move as I only had one pair of rings in the basement. Too short down there to put the rings at 8'-0"!

Comment #189 - Posted by: Jaeger at December 11, 2009 2:47 PM

Different, but I really enjoyed it!
Form improved every rep.

Comment #190 - Posted by: Jonblaze at December 11, 2009 2:51 PM

I think it just moved.
Yep - it moved.

Comment #191 - Posted by: Schro at December 11, 2009 2:51 PM

Holy posterior delts, Batman! Already feeling this in the core and rear shoulders. Was it the hardest Cross Fit workout I've ever done? No. Was it one of the most challenging? Yes.

Didn't end up with any rings, so hung upside down from the pull-up handles. And used the TRX for the push-ups.

Really good stuff....though....please Cross Fit gods! No cleans tomorrow!

Comment #192 - Posted by: MTR/m/168/5'9" at December 11, 2009 2:54 PM


I've got a low ceiling in the basement, so I put the rings chest-high and went up from a sitting position. This gave my feet a few inches of clearance from the ceiling when inverted (and gave me less distance to fall if I lost my grip...fortunately didn't happen). So I was somewhat restricted from full ROM, but it felt great.

Just lowered the rings down for PUs. Sets broken after first round.

Comment #193 - Posted by: Chas at December 11, 2009 3:03 PM

I haven't done the workout yet, but I have to echo the comments that this WOD represents a fantastic and sorely overdue contribution to the mainsite WODs. I know Coach has plenty of ideas up his sleeve, but I'm sure workouts can be drawn upon and inspired by the gymnastic WODs of Coach Harrell and Coach Summer. Maybe the community will even become more tight-knit in terms of gymnastics information and performance?

Comment #194 - Posted by: Ben Moskowitz at December 11, 2009 3:07 PM


I liked it. I love getting on the rings and would love to see more of this. My lats were getting torn up with those. Good stuff.

Comment #195 - Posted by: Daniel B at December 11, 2009 3:07 PM


Miranda, thanks for the demo. No really, thanks.

Initial thoughts:
1. I don't think I can do that!
2. It's going to wreck my shoulder.
3. I really need to find a different exercise program.
4. What in the hell am I gonna do with all the Crossfit equipment in my gym?!

Thoughts after video:
1. Wow
2. Wow
3. Why did they have to get a smoking hot girl to do this?! Now I can't back out.
4. Wow (Watched it again...For tips on form.)

After workout (Inverted hangs as Rx's, 15 PU exercise balls, 20 PU on dumbbells, 25 regular PU, 15 balls, 20 DB's):
1. Great workout. Quit doubting ability.
2. Fantastic delts, lats workout.
3. Form is key to stability, stability is key to maximizing work during movement.
4. Had to slow down in later reps to allow myself the rest necessary to do the movement correctly.
5. Would've been nice to have another set of rings or, not be too lazy to adjust them.


Comment #196 - Posted by: The Other Kyle at December 11, 2009 3:11 PM

#185 David - you make a valid point, but no offense, save it for the rest days because I doubt too many people want their WOD day comment board cluttered with the debate that that kind of thing invariably sparks.

That said, I have no rings and not even a pullup bar far enough from the wall or ceiling to do this, so instead I did:
1 mile run - about 6:05
5 rounds for time (but focusing on form) of:
15 knees to elbows
15 pushups with hands on rolling barbell
12:54, should have pushed harder on the knees to elbows.
practice with various olympic lifts.
3 rounds for time of:
500m row
25 dips
about 13:15

Comment #197 - Posted by: ericthered at December 11, 2009 3:20 PM

M/58/202, F/49/129

It was a great buddy workout. We coached each other on form through the release and Belinds needed some spotting to get up and inverted. However, we're wondering what the DOM's will be like in 48 hours. Will we need a straw to drink our beers?

Comment #198 - Posted by: Dave and Belinda at December 11, 2009 3:25 PM

Holy cow batman that was harder than expected.

Comment #199 - Posted by: tracy at December 11, 2009 3:35 PM

cfwu x 3

sub 5 rnds:
3 inv hang legs not straight on descent
8 ring pu

Comment #200 - Posted by: hiflyer51 at December 11, 2009 3:45 PM


subbed K2E's for inverted hangs


Comment #201 - Posted by: Pete - Decatur, Ga at December 11, 2009 3:48 PM

23 / M / 5'9" / 135lb

For time:
Run 800 meters
20 Hip/Back Extensions
20 GHD Sit-ups
20 Hip Extensions
20 Knees to Elbows (most were kipping)
20 Back Extensions
20 AbMat Sit-ups

Screwed up the order of these. Did the ab bit of each couplet first, then the back bit. Ah well.


(800m in 4:02 PR)

Comment #202 - Posted by: BC at December 11, 2009 4:01 PM


Comment #203 - Posted by: Jacinto Rodríguez Piedra at December 11, 2009 4:29 PM

No rings, so used bar for the inverted hang stuff and a bosu ball for the push-ups. Certainly easier than rings, but still hard as hell, especially lowering from the "inverted" hang. Definitely not too controlled. Fun workout though, good to mix things up and try something I've never done before.

Comment #204 - Posted by: Pete 20/M/155/5'8" at December 11, 2009 4:34 PM

I was not able to set the rings my full body length off the floor but it was close.
Felt good, I like the gymnastic stuff.
I definitely underestimated the ring pushups, tried to use a ball for my feet thinking that was too easy, it didn't go well so I put my feet on the floor.
By the 4th round it was taking great concentration not to bend my arms as I came horizontal. By the 5th round I was not getting inverted smoothly & was swinging & trying to stabilize before the lowering portion. Really worked my grip.

Comment #205 - Posted by: Del 27/m/165/5'5" at December 11, 2009 4:41 PM

Completed in about half an hour. Not as Rx'd.
Had to have a bend in my arms and pike for most of them. Arm bend was about 160 degrees and pike was about 150 degrees. Not as slow and controlled as I would have liked. Ring push ups were fine, slow and controlled.

Comment #206 - Posted by: ChadWHall M/22/6'1/190 at December 11, 2009 4:42 PM

did a different w.o.d for rings

did 1 w.o.d. for a warmup. mini version of pat barbers 2 minute defense.

4 rounds with 135lbs
1 power clean
3 hang squat cleans
2 push presses
sprint 40 yards


2nd w.o.d. got this one from crossfit football

for time:

step ups 135lbs 15''box
ring pushups
supine ring pullups

my time could have been shorter but i had to adjust the rings every time for ring pushups and ring pullups.

Comment #207 - Posted by: Jorge Montesinos at December 11, 2009 4:46 PM

WOD as rx'd
one set of rings at 8',other set at 4", feet raised on step for ring press-ups,to make it more like true press-ups,lowering from inverted hang,slow to begin with,but later rounds,more like a drop,all with arms maintained straight,which i thought would be the hardest,body straight for first few,to a point,then collapsed,took 17 mins,all slow and controlled likewise on the ring press-ups going to ground on all,to full extension.

impressions- " i don't wanna do this wod , can i do another one instead ? i don't wanna play anymore, go away!shhhhh, yelp, yap,yap, "
can you guess who it is yet ? only joking !

F/S 5-5-5-5-5,and HPC 5-5-5-3-3.

Comment #208 - Posted by: Pedro Barrera,Scotland at December 11, 2009 5:09 PM

I would like to see more workouts that have some of Greg Glassman's original programming where the gymnastic and body movements are in there. I like it as it at least moves toward body work!

I was not thrilled with the video itself for its lacking of needed cues - hollow body requirement for the movement being asked, joint preperation, hands turning in, tight body and cores for better control and leverage needs and expectations. Hollow body would have been really important at the very least in this vid. But I will give Tony B props for pushing the programing in a direction we all need work in.

Gymnastics! It's whats for dinner!

Comment #209 - Posted by: tucker at December 11, 2009 5:11 PM

Used a bar for the inverted hangs because I only have one set of rings. Inverted hangs started out with fairly good form until the last 2 rounds which were done mostly in a poike position and started to drop a little too fast. Ring pushups were all with good form and full ROM

Comment #210 - Posted by: Tyler Scott at December 11, 2009 5:16 PM

Didappointed not to be able to do this at globo. Took my rings to the gym but couldn't hang them somewhere that allowed me to do push ups.

Did a WOD modified from the Australian qualifier last year

3 rounds

10x50kg clean & jerk
10 ring dips
15 1.5 pood kettle raises

10.58 - the clean & jerks are the killers

Comment #211 - Posted by: nick in sydney m/38/6ft/183 at December 11, 2009 5:19 PM

the descents were pretty tough. Scaled back to bent knees. Ring pushups got tiring too.

Comment #212 - Posted by: Brett_nyc at December 11, 2009 5:30 PM


As Rx: Well, as close as I could anyway. Holding the inverted position was not a problem. Maintaining control as I lowered past the lever position was too difficult. Did everything I could think of, but gravity was too much. I have to work on these. The ring push-ups weren't a problem.

Comment #213 - Posted by: rjf (Since 07-20-07. WOD no. 657) at December 11, 2009 5:34 PM

am - 5km row

pm - ring WOD
2 sets of rings. Higher pair only 4 feet off the ground due to setup limitations. Can't say the lowering was fully controlled but was fun!


Comment #214 - Posted by: Nicky F/46/5'2"/124 at December 11, 2009 5:34 PM


Don't have rings so I decided to make my team's official WOD so here's the "Hellhounds Official Workout"

15, 12, and 9 reps for time of:
Snatch, 95 lbs
Clean & Jerk, 95 lbs
Split Jerk, 95 lbs
Thrusters, 95 lbs
DB Swings, 35 lbs


This was absolutely evil, if you want a really nasty workout I'd recommend this. I almost met Pukie again!

Comment #215 - Posted by: Matthew J. at December 11, 2009 5:35 PM

Felt it big time in the shoulders, good test on the body.

Comment #216 - Posted by: Anthony/Worm M/5'11"/37/200 at December 11, 2009 5:38 PM

Great to see Tucker post. His cert was invaluable to me for attempting this WOD.
This was as difficult as I had expected, even with subs. No rings; started on straight bar, but ended on neutral grip pull up bars on multi-cable- gave lots of clearance to get full vertical. On the bar, I basically started a pullover then lowered to inverted position. Maintained hollow, pointed toes, and slightly looked "down" at toes; engaged lats. Pushups done on the smallest k-bells we have, which was tougher, I felt, on the wrists compared to when I have done ring pushups but lacked the shoulder stabilization. All in all, it is great to see more technical workouts; took my time with tech, singling reps if needed with inverts- no more focus on time with 80% form. A surprisingly efficient arms workout as well! Although, just an observation, anyone else notice all these new WODs follow directly on the heels of the BBS controversy?

Comment #217 - Posted by: Trent at December 11, 2009 5:43 PM

As Rx'd

Good WOD, inverts started to deteriorate as i got fatigued. all ring push ups unbroken

Keep sending these sort of WODS!

Comment #218 - Posted by: Kenno at December 11, 2009 5:47 PM

Skipped ahead to this workout today to do something interesting with a new guy.

These got very hard after a while. With it not being for time I let go of the rings between attempts to be able to give it full effort for each.

Best holds were in 4th round....that was when I locked my whole body including my head instead of looking at my toes.

I'm not sure, but I sense some muscle-ups coming soon.....anybody with me!?!?!?!?

Comment #219 - Posted by: Shane/31/6'/190 at December 11, 2009 6:02 PM

Gravity is more than a good idea, it's a law! Really hard, but lots of fun.

Comment #220 - Posted by: marcengine2 m/44/195/73" at December 11, 2009 6:45 PM

5k warmup (21:30)
Used a bar for the inverted hangs.
Used cable machine for ring pushups (did 10 reps per set).

Anybody else have sore ribs from the lumberjack workout?

Comment #221 - Posted by: ryan 6'/33/185 at December 11, 2009 7:06 PM

First week with EXF Rings..

Working on Muscle up and did 100 pushup workout,

Comment #222 - Posted by: gregorioz at December 11, 2009 7:08 PM

The inverted hangs got me a little light headed. I really felt it on my lower abs while doing the ring push-ups.

Complete three rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution.

Comment #223 - Posted by: Alfie at December 11, 2009 7:10 PM

post impression - not WOD please.

Comment #224 - Posted by: dom 47/m/174 at December 11, 2009 7:17 PM

Someone clarify for me. The activity is to lower slowly only? I did this WOD with a straight body and straight arm body raise to inverted and then the slow straight lower down. Is the movement to the inverted supposed to be straight or any way you can get there?

Comment #225 - Posted by: gymkata at December 11, 2009 7:37 PM

Used straps hung from LF pullup for inverted, med balls for pushups. Tough!

Comment #226 - Posted by: tnikkola at December 11, 2009 7:42 PM

Only had 1 set of rings, hung in my jac tree out front, so subbed 10 ring dips for the ring pushups. These were tough for a 205lb, six footer. Was mostly in a slight pike, and came down pretty fast on about half of them. Also bulging eyeballs. My 9 year old helped me keep count and stop my swinging once I got myself up and inverted. First time doing anything like this, so it was very interesting, and actually quite comical. I was not nearly as graceful as Miss Miranda from the video. I did time it, but didn't hurry, took me 26:18. First 3 rounds of dips unbroken.

Comment #227 - Posted by: ScottMacArthur at December 11, 2009 7:47 PM

Puppies scale: 5 rounds of:
inverted descents, using pull up bar, knees tucked, 5 reps
ball pushups, 10 reps

Comment #228 - Posted by: Chuck m36/5'8"/179 at December 11, 2009 7:49 PM

30/M/5'10"/149 (MTN WARRIOR)

This workout was way harder than what I though. it was fun though took me a while, worked on form rather than time, while going down with my chest facing the ground the very first try I was almost to the 3 O’clock position and hold myself, Then BANG! kabom! To the floor! HAHA! This was workout nice, i looked red while doing this workout.


Comment #229 - Posted by: Santi at December 11, 2009 8:05 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1 mostly negatives

One pair of rings hung 3.5’ off ground for inverted hangs, 4” off ground for ring push ups
About one minute rest per inverted hang
Foam roll after

Comment #230 - Posted by: Sesoku at December 11, 2009 8:18 PM


Great workout Rx'd. Discovered origin, insertion, and extent of lats. Hope we have more of these WODs.

Comment #231 - Posted by: Zeb at December 11, 2009 8:27 PM

don't have rings. did 100 burpees for time. 11:23, could have gone harder.

Comment #232 - Posted by: Steph B at December 11, 2009 8:29 PM

don't have rings. Did 100 burpees for time instead. 11:23

Comment #233 - Posted by: Steph B at December 11, 2009 8:30 PM

Stephen, #87

BS, Dude. Total BS.

This is not gymnastics it's calisthenics.

I was a competitive gymnast. Much of the aesthetics over structural integrity endemic to the sport is nonsense for general strength and conditioning. You've picked a great example.

Comment #234 - Posted by: Coach at December 11, 2009 9:01 PM


I love this WOD. I love gymnastics - more is good!

As Rx'd

Comment #235 - Posted by: Ransom at December 11, 2009 11:07 PM


Wonderfully different workout.

Didn't have rings so used parallel pull up bar handles to try these inversions. Able to get body inverted, however, the complete extension while lowering was very difficult as the force of gravity become greater and greater as my body was parallel to the floor causing an uncontrollable drop.

Great core workout

Did up to 4 rounds followed by

workout courtesy of Crossfit Extreme Fitness:

AMRAP in 15 minutes

Front Squats at 95# - 7reps
Pullups - 7reps

Comment #236 - Posted by: Neill at December 11, 2009 11:28 PM

3 rounds. Difficult.

Comment #237 - Posted by: Wade at December 11, 2009 11:29 PM


7 OHS 65#
15 Push-ups using basketballs under each hand.
5 rnds.

Comment #238 - Posted by: VooDoo Medic at December 11, 2009 11:32 PM

Smoked Sausage!

Had to sub both. No Dang Rings

Decline sit up bench controlled lowers 5X7

Medicine Ball Push ups 5X15

Comment #239 - Posted by: AFRGR183 at December 12, 2009 3:43 AM

Scaled to: 7 ring pushups (not bad)
tried a few front lever progressions, but my feet fell too fast, so I went to back tuck/lever progressions with some coaching to get the back attitude correct. This was quite the ab workout.

I enjoyed the change of pace! Doing something gymnastic based, but not for time was a good thing for me right now.

Comment #240 - Posted by: Camille F/135/5/4"/28 at December 12, 2009 4:19 AM


Comment #241 - Posted by: Ticotexas M/40/69/150 at December 12, 2009 6:20 AM

Brutal!!! Loved it! as rx'd 9:15

Comment #242 - Posted by: Biggie M/26/185 at December 12, 2009 6:32 AM

Great WOD! I love drilling gymnastics and want to learn more.

Inverted Lowering got a little faster with each set but not bad. Great Core Work!

For Ring Push-Ups I had to break up sets 4 & 5 in order to maintain strict form and slow cadence.

Comment #243 - Posted by: shane 30/m/5'9"/170lbs at December 12, 2009 6:44 AM

M/63?197-Only set of rings,- thank God! Gave me a little recovery time. No experience in gymnastics--loved this one, but had to cut to three rounds.Complete 3 rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups.

Comment #244 - Posted by: peejay2 at December 12, 2009 7:06 AM

34 yom 225 wt

I loved this wod. It had the feel of lynne with more core involved. I didn't get a chance to watch the video until after the fact, which made me understand the straight arm thing better. Still felt good though and I love the skill component as part of a wod. Subbed 30 parallette push-ups feet elevated slightly.

Comment #245 - Posted by: brian t at December 12, 2009 7:47 AM

Only have 1 set of rings, so used them for inverted hang and did 50 pushups on the ground for 5 rounds.
Semper Fi!

Comment #246 - Posted by: Burko 47/170/5'10 at December 12, 2009 7:56 AM

2 x 45lb pull ups;
19 x 25lb pull ups;
50 Sit ups
21 x 70lb DB bench press
15 x 25lb pull ups
30 Sit ups
15 x 70lb DB bench press
9 x 0lb pull ups
10 x Sit ups
9 x 70lb DB bench press
Time: 24:00 Minutes

This was a nice, fast WOD.

Comment #247 - Posted by: Shawn Becker at December 12, 2009 8:15 AM

i subbed the following for today's lunacy:

5 rounds:
10 pullups
10 pushups
10 situps
10 dips

19ish minutes

Comment #248 - Posted by: jeglit (m/38/6'4"/225) at December 12, 2009 9:55 AM


My impression? That move is hard to do correctly.

Comment #249 - Posted by: Ben S at December 12, 2009 10:02 AM

Upper back did not like going from inverting hang, so I did back levers instead, doing one each round holding for a second or two with Camille letting me know if I was horizontal (finally got the pike out)

One back lever held on rings
15 ring pushups (turning rings out at support)

Comment #250 - Posted by: Kelly Moore F/46/5'/113# at December 12, 2009 10:08 AM

This WOD was a little more than intimidating when I saw it posted. Then watching the video more than a few times and finally watching the video for the gymnastic move that it contained, things clicked.

Our CF group at Balad did a bit of modification...We only have two sets of rings, one non-adjustable about 7' or so high and another adjustable set on a pull-up bar. We have about 8-12 guys that would have been trying to do this before yet another hour of P90X started. They get a little perturbed if we go into their hour. Not like there isn't over 10 hours each day dedicated to p90x....

Our WOD:
30 sec inverted hang
10 L-pull ups
10 OHS - 95 lbs (personal goat for most of us)
15 ring push ups
Done in a strength mode mindset without timing.

I have not tried going inverted pretty much as an adult, so I jumped on the bar before class to see how difficult an inverted bar hang would be. Just did a toe to bar and kept going til straight. Not bad for a dude nearing 40 in a couple of weeks.

I really liked the fact that this WOD let us try something new. This is what pumps me up so much about the WODs...something new, something different, not the same old BS of curls, bench, etc. Am I gymnast or something, heck no. But is that something that would be neat to practice and add to what I can make my body do, abso-freakin-lutely.

Comment #251 - Posted by: Bryan K at December 12, 2009 11:56 AM

WOD as rx'd in around 12min,

Impressions? Between my shoulders is killing me, tried to get 3 sec decent and quick return to inverted hang which was difficult by the 4th and 5th round. Straight hollow body on decent and a little pike on the return.

Pushups were suprisingly difficult toward the end.

will rest tomorrow (finally!)and hit CFT on Monday! excited.


Comment #252 - Posted by: brian p at December 12, 2009 12:06 PM

5 rounds of
10 dragon flags
10 knees to elbows
10 push ups on medicine balls

Comment #253 - Posted by: mikes at December 12, 2009 1:43 PM

Jeff @ home
Tough. Only did 4 rounds of the upside down stuff-right lat feels a little strained.

Like the untimed strict gymnastics movement. I do L-pull ups and "hip and back" extensions untimed as well. It allows me to work on the form and technique of the movement which is important on these movements.

Comment #254 - Posted by: Jeff & Charity @ CFSnohomish at December 12, 2009 1:54 PM

I liked it I wouldn't mind seeing this type of gymnastics more often. I got fatigued with lowering both my legs after 2 rounds so I brought one leg close to my body.

Comment #255 - Posted by: Chewuch Jeff 36/5'9"/190 at December 12, 2009 2:12 PM

day 42

no rings, improvised best i could

Comment #256 - Posted by: jack b at December 12, 2009 2:23 PM

1st time I used my rings. Loved the workout. A little too fast on my way down, but I did better than I thought I would.

Comment #257 - Posted by: J. Galt at December 12, 2009 2:51 PM


Really liked the workout, especially the ability to concentrate on form, without worrying about the clock.

Did very well on the descent, until the legs hit about 45 degrees, then they fell pretty fast. Did get better as the rounds went on though.

Love the variety.

Comment #258 - Posted by: Kevin C. at December 12, 2009 3:36 PM


Tough. Reminds me of old school playground shenanigans though. Enjoyed it. Agree that pushups were surprisingly tough towards the end.

Modified the workout for my friend, he did KTEs and pushups on a set of dumbells. I asked for his impressions at the end, he just flipped me off in exhaustion.

Good workout.

Comment #259 - Posted by: Snodgrass at December 12, 2009 3:58 PM

This was a lot of fun. Challenging, but fun, which is an excellent combination.
I knowingly am much better at back levers as compared to front, so I took each rep of inversions as singles and took probably 5 second breaks in between each. I could control the first 1/4 of the movement quite well, but after that my descent increased as expected, so it needs some work.
Push ups were no problem though :)

Comment #260 - Posted by: Eric Gohl 21/5'10/163 at December 12, 2009 4:32 PM

I loved this workout. The front lever progressions where hard and productive at the same time.
I found ring push-ups less challenging, but did them slowly and methodically as well. They provided a good rest between the set's in inversions.

I definitely would like see more workouts in this vein, I found it very productive.

Comment #261 - Posted by: Joe Venuti 43/M/5'10/176# at December 12, 2009 7:28 PM

My time 11:04. Straight arms makes it real. Set a soccer goalie up next to the rings to put my feet on for the pushups. It was good because it was work just to get into position for the pushups

Comment #262 - Posted by: Blue Benadum at December 12, 2009 8:21 PM

Enjoyed the change of pace

Comment #263 - Posted by: D. Price, Akron, 33/m/215 at December 12, 2009 9:58 PM

Sunday - I did the Wed WOD - run 5k. And then I attempted the Friday WOD.
1.5 mile warmup
5k (3 mile) run Joe - 27:20
Melissa - 27:50
Ran a negative split, first 1.5 miles was 14:30

Attempted the Friday WOD. Did 3 rounds of 7 inverted hangs on the parallel bars at Carney Park, and then 15 push-ups on the bars. The hangs were tough. I could not do 7 in a row at any point, I would get to inverted and could hold that (in the beginning, but once the fall started, then it was pretty much a slow (or faster later) free fall to the ground. I could stop in an L, but that was about it.

Comment #264 - Posted by: Joe Casale/m/35yo/5'5"/170lbs at December 13, 2009 5:44 AM

30/m/71"/185#/Camp Taji, Iraq

I enjoy the strength aspect of the workout and the unique nature of the exercise. I've been wanting to try "levers" for a while, so this was great. Without having a time or other factor to focus on, I felt the workout was a little too easy to sham on.

I may work lever practice into a post workout routine, but would prefer a WOD that can be evaluated like normal by time, number of rounds, or amount of weight.

Comment #265 - Posted by: Archer6479 at December 13, 2009 7:31 AM

No way I can do an inverted hang in our gym, the ceiling is far too low (I touch it so I know I'm jumping high enough when doing burpees).
The ring push-ups hurt so bad, but felt so good afterwards.

Comment #266 - Posted by: JonK at December 13, 2009 8:27 AM

pushups were done too easily at first, but slowed them down drastically and they were tough. good pump.

inverted hangs to fwd was really hard to keep arms straight using lats.

only had one set of rings hung and got stepboxes to match height for pushups. only had enough clearance to do inversion and basically hold my body parallel and body would collapse into an L sit

Comment #267 - Posted by: Jay [22/M/155/5'6"] at December 13, 2009 10:28 AM

The inverted hang to the ground was KILLER for me.. it was more like a practice session. Still, good. My rings hang from a stairwell and down another stairwell so I had a lot of motivation to not drop inverted! lol. gymnastics mats be damned, my head needs some softening up anyways! Looking forward to CFT tomorrow.. in a sick, pain-loving sort of way.

Comment #268 - Posted by: boaluta at December 13, 2009 3:17 PM

first off, really enjoyed having a skill focused wod, instead of usual time/weight/rounds goals.

had to use a pullup bar. took a while to get inverted at first, but figured out to bend arms and tuck. then had lots of trouble straightening out with the bar in the way. practiced descents in tuck mostly. after a while another xfitter showed up with rings, which made things a lot easier, especially getting straight. I'm impressed by anyone that can actually "lower slowly". didn't really follow 5 round set-up, just did some hangs and mixed in sets of 10 pushups with hands on medicine balls every now aand then. too bad gym closed right when my core was really starting to feel it.

Comment #269 - Posted by: Callum at December 13, 2009 4:20 PM

35yom / 206lbs

Pack, complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight arms and one leg straight, 5 reps
10 Ring Push-ups
* switch legs each rep


I don't have rings, so I used the Smith machine bar for the inverted hang lowers, and I used a Bosu ball for the push-ups. Regardless, this workout was killer! I really want to to get rings so I can do these proper!

Comment #270 - Posted by: Bphantom at December 13, 2009 6:57 PM

Could barely control the decent in rounds 3,4 and 5! The upside down then rapid forward action made me feel motion sick, similar to doing handsprings.
Horrid, but great for my shoulders.

Comment #271 - Posted by: Optimistic Dan at December 14, 2009 3:05 AM


waited a couple of days to post. i was no where near rx's on this, did the best I could and did the pushups on two 5lb plates(loved that, it was difficult). I really like how I am feeling after this cycle.

Comment #272 - Posted by: bertS at December 14, 2009 8:05 AM

Loved it, especially trying to ascend with straight arms. Had a friend join and he was doing the wobble dance the whole time, fun stuff.

Comment #273 - Posted by: Trac Nguyen M/28/152/5'7" at December 14, 2009 8:24 AM

I found this fun and two days post and pretty sore accross the tops of my shoulders. Fell like a rock most of the time but still there was great benefit.

Comment #274 - Posted by: jlg/47/5'10"/170lbs at December 14, 2009 9:01 AM

Did this in the park. Set up the rings on the monkey bars and did the inverted hangs on the bars, and the pushups with the rings. Shoulders,lats tight. Looking forward to trying the inverted's on the rings at some point.

Comment #275 - Posted by: clark at December 14, 2009 10:37 AM

Bring on the gymnastics...nice to play like I'm 9 yrs old again.

Comment #276 - Posted by: ferb44 at December 14, 2009 3:25 PM

F/45y/62"/135# JULIA
5 rounds of:
7 Tuck Hangs
7 Push Ups

M/41y/68"/157# GEORGE
As Rx'd: 5 rounds of:
7 Straight arm and body descents from inverted hang.
15 Ring push ups.
Lots of fun! Whole body felt like one giant tensed ab muscle. Nice to push chest past hands: Felt almost like dips.

Comment #277 - Posted by: George Hernandez (in Chicago) at December 14, 2009 5:12 PM

@ the sweatbox
as rx'd:

inverted hangs were brutal but awesome...
very challenging can feel every muscle in my
body working...

ring push ups were awesome too...had a great
pump added incline push ups with the rings even

overall the workout was good and challenging!! Nice!

Comment #278 - Posted by: N_Rahim 28/m/150# at December 14, 2009 5:17 PM


Tough workout on the lats. Felt the pecs being worked with the ring push-ups. Challenging, but not that excited with this WOD.

Love the challenge with the time element with all the other WOD's. Racing against the clock to finish the WOD (i.e. Fran) or getting AMRAP within the given amount of time (i.e. Fight Gone Bad) is what makes CrossFit really challenging for me.

Unfortunately, I would not want to finish this WOD as quickly as possible since it's really dangerous to be inverted on the rings 8 feet off the ground. Your palms may get sweaty, forearms get fatigued, or there may be another reason you lose your grip and fall on your head and break your neck.

Challenging new WOD, but not too impressed with it. Love new WOD's and hope there will be more new ones (that include the time element) to do in the future!

Comment #279 - Posted by: Miyagi 29/m/168# at December 14, 2009 7:43 PM

male, 37 y/o, 149#, 68"

WOD modified with regular pushups.
Fun work out. I did not know what would happen when I inverted myself on the rings. I liked doing something new in the gym. My son took my picture with the phone as I was inverted.
I did not have my watch so no time.

Comment #280 - Posted by: karl at December 14, 2009 8:38 PM

7 hand stand push ups. (against the wall)
7 L-pull ups
15 bar dips

5 rounds - 16.00 mins

Comment #281 - Posted by: Chort at December 15, 2009 6:00 AM

Lower from inverted hang on rings x7
RPU: x15

5 rounds. Need higher ceiling to get full range on lower. Thought this would be fun, was actually brutal.

Comment #282 - Posted by: Harpo m/42/5'7"/145lb at December 15, 2009 8:38 AM

giant slalom training in davos

Comment #283 - Posted by: Jon A at December 15, 2009 11:16 AM

rd 1 on straight pullup bar. rds 2-5 using the parallel grips instead. ergonomics were much better with palms facing each other than both facing away from the body. focused most on keeping a good grip! tough to stay straight. tough to go down slow. got tougher each rd and each rep. killed the abs the most, which were still tired from the ab blaster workout the other day. did 30 regular pushups each rd. actually hit a little muscle failure on the last 2 rds so I'm glad I didn't do 45 each rd.

Comment #284 - Posted by: ecp2 m/37/69/165 at December 15, 2009 11:31 AM

did the WOD as RXed. somewhere around 14 min. tried to go slow on the inverted hang-to-ground, but didn't have enough strength to really slow me down.

fun WOD. I like playing on the rings. got a little dizzy a few times with the inversion. hopping up into a ball was a lot more easy and fun that I originally thought it would be.

Comment #285 - Posted by: CME f/30/165/5'6 at December 16, 2009 1:32 PM

Inverted hangs on bar (broken into 4-3)
Pushups w/ feet elevated on bench, hands on medicine balls (broken into 10-5)

- Easier to get inverted by bringing the legs up fast, keeping them straight at the knee and primarily bending at the hip
- Lowering was uncontrolled when keeping everything straight
- More control lowering by bending slightly at the hip
- Most control bending slightly at the elbow

Comment #286 - Posted by: cbecker at December 17, 2009 5:56 AM

CFWUx2 (no dips)
Hard not to pike slightly on descents. Elevated feet on latter for pushups (didn't see the post about setting rings 4 INCHES off the ground)

Comment #287 - Posted by: Doug at December 17, 2009 12:10 PM


Roof is low
Pike position on most descents

Comment #288 - Posted by: JT at December 17, 2009 5:43 PM

sub'd inverted ring thing with lower my body from the bench in plank (like Rocky did in the barn in Rocky 4). Sub'd ring push-ups with regular push-ups.

Comment #289 - Posted by: Greg 37/6'3"/215 at December 17, 2009 6:04 PM

Great workout with the right equipment/facility.

Comment #290 - Posted by: Louis Herrera 50 70" 181 at December 18, 2009 5:45 AM

Last 3 rounds were all from tuck, trying to keep straight arms (which didn't happen after the first ascent) and go for as many reps as possible without dropping. Ended up just killing the arms, shoulders, and grip. Ring pushups were all unbroken, no problem there.

It was fun to play around with a specific goal in mind. Interesting to have kind of a "skill day" posted on main site.

Comment #291 - Posted by: R.Lee_Seattle at December 18, 2009 3:29 PM

Used pull up pegs vice rings. Hung rings on pegs for pushups. Enjoyed the wod.

Comment #292 - Posted by: RB at December 18, 2009 8:42 PM


as rx'd 18:44
some tucking as I fatigued

first time doing the inverted ring thing! Fun

Comment #293 - Posted by: Jessica, CrossFit RBB at December 19, 2009 10:45 AM

CFWU-3. Reg. Superman. Burgener. DU.
Enjoyed the challenge of the WOD. Had to get past mental aspect of being inverted. Used stationary pegs on PU bar instead of rings for inversions. Need to really arch back to keep planked when lowering.

Comment #294 - Posted by: jrm at December 19, 2009 6:56 PM

Did this on pull up bar. 3x7 rds (with 45 pushups each round).

Reasonably ok getting to the inverted hang. Found it hard not to pike on the way down though.

Great refreshing WOD!

Comment #295 - Posted by: BarryT at December 19, 2009 11:14 PM

Skipping this cycle due to lack of equipment and space.

Comment #296 - Posted by: Josh R at December 20, 2009 8:21 AM

Very different. Required lots of core strength and stability. I am sure my form was all jacked up. Fun WOD though.

Comment #297 - Posted by: M. Honcho M/31/5'10/170 at December 20, 2009 11:09 AM

19:20 had to use one set of rings, tore up the lats. Piked on the way down most the time

Comment #298 - Posted by: Ian Wheelis at December 20, 2009 3:12 PM


Comment #299 - Posted by: Crystal 26/125/5'4" at December 22, 2009 8:18 PM

No rings sooooooooo:
Did the inverts on a bar (cheated lots by using momentum and pike). For the push-ups, I used an old college push-up exercise. Take 2 aerobic balls, same size, and place one hand on each. Your feet are out behind (beginners use wide stance and bring your feet in for a challenge, or, if its still too easy, elevate your feet on bench). Then do push-ups without letting the balls touch and no bouncing. This utilizes the core, stabalizers, shoulders, triceps, and chest. Trust me, 15 reps for 5 sets is more than enough.

Comment #300 - Posted by: Bombay at December 23, 2009 8:06 AM

did this yesterday... when i woke up i had no rings... by the evening, i had a pair of poor mans (THANK YOU James R. Climer and all contributors on the POOR MAN"S RING Thread!)

While my basement isn't conducive to upsidedown full leg extensions, i played on the rings alot, lots of dips, very slow, tried lots of slow movements and various positions (first time on rings right?).

Did perform 15 x 5 of pushups... at first it was no problem, and before i got half way through the second set, i felt TORN UP! between trying leg raises and knee ups on rings, the pushups really hit my core. So this was fun, and i'm sore from it today, luckily it didn't affect my CFT!!!

Comment #301 - Posted by: Isaac Twist m/30/165/5'11" at December 23, 2009 2:47 PM

m/42/6'/155 12-31-09
tried for 7 rds
15 GHD sits 3 sets - 4 sets of 12
12 ring pushups 3 sets - 4 sets of 10
1:00 KB swgs 3-1/2 sets US style - 2 sets 45 sec Russian style
could not do last KB set, lighthead adn felt like hurling

Comment #302 - Posted by: PB at January 1, 2010 8:13 AM

WOD 1: Five rounds:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps

WOD 2:
3 rounds for time of:
500m Row
21 Ring Push-ups
21 KB Swings, 1.5 pd.
21 Unders


Comment #303 - Posted by: mcdontron at January 8, 2010 8:27 PM

5 rounds of:
15 ctb pullups
15 ring pushups
time = 17:00

Comment #304 - Posted by: TROY at January 16, 2010 4:43 AM

did 1 pull-up 1st minute, 2 pullups 2nd minute, etc.

10 rounds + 6 pull-ups

worked on kipping

Comment #305 - Posted by: Manchild at January 16, 2010 3:39 PM

5 rounds:

7 inverted hangs
15 ring pushups (unbroken)


Comment #306 - Posted by: johnathon in seattle 28/5'8/159 at March 24, 2010 12:54 AM
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