September 14, 2010

Tuesday 100914

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.

Compare to 091211.


Enlarge image

Brian and Cindy Stokes at the National Kidney Foundation Surf Festival, Cocoa Beach, Florida.

"Happy New Year?" with CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov]

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

Strategies for the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv] [mov]

Posted by lauren at September 14, 2010 5:00 PM

Looks incredibly hard, but fun! At least there's no time factor.

Comment #1 - Posted by: Billy Engine 25 at September 13, 2010 5:08 PM

Are these ring HSPU? I'm confused with the first part of the workout

Comment #2 - Posted by: Mason at September 13, 2010 5:22 PM

Looks fun, but what should those of us do who don't have access to rings? Since I work out of my garage I don't have the room to do the inverted hangs. Any help is appreciated.

Comment #3 - Posted by: dschmals15 at September 13, 2010 5:23 PM

What is that song on the WOD demo. I gotta have it. Looking forward to trying this one tomorrow.

Comment #4 - Posted by: Dan at September 13, 2010 5:26 PM

The Burgeners are really inspiring to be around and to watch. I used to go to Sages oly classes, which were an amazing confidence builder and learning experience, and anytime i see a video or a photo of any of them, someone is smiling. Their family dynamic is something that you want to be apart of and imitate in your own life. I'm glad that they are willing to put their time into the crossfit community.

Comment #5 - Posted by: Chris #3 at September 13, 2010 5:26 PM

If you have rings in your garage you can still do them. Just hang them so that you have enough room to hang without hitting your head and perform the move as rx'd. The only difference is that you won't be able to swing freely at the bottom and swing right back up. That will make it harder but you will be able to perform the move as rx'd. I work out in my garage to so I have the same problem to work around.

Comment #6 - Posted by: ajw at September 13, 2010 5:28 PM

Don't understamd how 2 sets of rings are needed?

Comment #7 - Posted by: greg at September 13, 2010 5:31 PM

I dont have rings so I'm gonna sub 3 or 4x T2B for the levers. I may have ballistic straps so I can kinda do a form of "ring" push ups.

Comment #8 - Posted by: WJC at September 13, 2010 5:38 PM

What if no rings? Can I do this from inverted on a bar? Can I do the pushups on blocks?
I get the whole stabilizing thing, but lacking rings, what options are there?

Comment #9 - Posted by: Heather Szabo at September 13, 2010 5:50 PM

Gymnastics stuff!! JOY!!!!! Negative levers are fun!

Comment #10 - Posted by: Andy at September 13, 2010 6:01 PM

Yah! I like it! :)

Comment #11 - Posted by: brittk at September 13, 2010 6:06 PM

Comment #12 is gay.

Comment #12 - Posted by: OS at September 13, 2010 6:07 PM

LOL, this looks effin hard.

If you don't have rings...and you asked what to get to do "Murph".

Sounds Good, neh?

Comment #13 - Posted by: Mike Mathers@JBB 25/M/215lbs/69" at September 13, 2010 6:07 PM

Looking for suggestion to fix the pain in my elbow from the thrusters.

Comment #14 - Posted by: Tim at September 13, 2010 6:14 PM

FYI, ab roller reps are acceptable subs for inverted hangs. Referenced here

Comment #15 - Posted by: ARex at September 13, 2010 6:17 PM

Too much specialization this past year. Too bad I remember when CF wasn't about specializing. Oh well.

Comment #16 - Posted by: bill at September 13, 2010 6:33 PM

Happy New Year... well done Fort Vancover. Staggering idea.

Comment #17 - Posted by: nathan 31/5'9"/160lbs at September 13, 2010 6:58 PM

No comments about the pic? That's one hell of a way to answer the question, "Why do you Crossfit?" Great pic Brian and Cindy!

Comment #18 - Posted by: CTU at September 13, 2010 7:03 PM

@ 11 - Heather

The bar is a perfectly suitable sub for rings for the negative levers.

For those dissing the levers: Can you do a full lay Front Lever? Doubtful for most people here; don't underestimate the gymnastics moves.

If you happen to be one of those strong enough to do them, scale up and try to stop and hold the front lever in the middle, or throw a little weight on your ankles.

Comment #19 - Posted by: Nick at September 13, 2010 7:08 PM

Awesome pic Cindy & Brian!

Comment #20 - Posted by: shay at September 13, 2010 7:09 PM

nice pic

Comment #21 - Posted by: Glenn Hyzak at September 13, 2010 7:12 PM

that is one cool picture!

Comment #22 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 13, 2010 7:13 PM

what an awesome picture!

Comment #23 - Posted by: bobbi at September 13, 2010 7:23 PM

Thanks for the pic comments!

Comment #24 - Posted by: BS at September 13, 2010 7:43 PM

@ #24... OS

self projection

Comment #25 - Posted by: Beerad at September 13, 2010 7:43 PM

The first WOD that I can remember that is measured subjectively for the most part.


Comment #26 - Posted by: evan satterfield at September 13, 2010 7:44 PM

Brian and Cindy-Love the picture. Looks like fun!

Comment #27 - Posted by: Kevin C. at September 13, 2010 7:58 PM

Can someone please explain the movements? I am imagining an inverted hang putting your feet through the straps so they are pointed at the floor (be towards your 'face' side (knees moving towards hands) full distance, then pulling them through to a full hang position....then movement 2, 'understandable' if someone can post a link to move 1 I'd appreciate it...THX

Comment #28 - Posted by: JamesFrancis at September 13, 2010 8:01 PM

Ok, that pick is just cool.

Comment #29 - Posted by: Travis Janeway at September 13, 2010 8:02 PM

fun times

Comment #30 - Posted by: pino at September 13, 2010 8:02 PM

Definately one of my new fav CrossFit pics, WTG!!

Comment #31 - Posted by: christi at September 13, 2010 8:17 PM

I got my Vibram Fivefingers yesterday, and they are awesome. I did my first run, and they force you to use the Pose style. You have to land on the balls of your feet. There's no way to strike the heel or midfoot. It feels so much better to run in them, I never want to take them off.

Comment #32 - Posted by: Latham M/30/180 Camp Cropper at September 13, 2010 8:30 PM

@ Heather Szabo
I'm going to try it on a bar. I'll probably end up with bruises on my quads getting my legs up. If I can't get them straight I would just bend them like they did at the end of the video. I will probably have to do that, since I have never done this before.

I think another good sub would be Floor Wipers. Just google "floor wipers" and you should find it. I don't know if CrossFit ever does those, but it seems pretty similar to me. It seems like an exercise CrossFitter would do as well.

Comment #33 - Posted by: FinnishCraig m/23/5'8"/150 at September 13, 2010 8:38 PM

For those questioning how to do the wod, watch the video.

Need subs, check out the brands forum. You find the link under "Start here"

Comment #34 - Posted by: Bryan K at September 13, 2010 9:04 PM

this is going to be a long day for those of us who are "balance challenged"!!! give it hell!

Comment #35 - Posted by: bkupec at September 13, 2010 9:09 PM

That photo is f'n awesome.

Comment #36 - Posted by: John Z at September 13, 2010 9:10 PM

Does anybody recognize the music used in the demo? I really like that song. Would love to know who performs it.

Comment #37 - Posted by: Duke at September 13, 2010 9:49 PM

Personally, I find push ups with hands on two med balls to be a fun sub for ring push ups. Also, levers on a slant board can replace levers on rings. Yeah, thats what I'll do

Comment #38 - Posted by: Art Webster at September 13, 2010 10:29 PM

I was watching Pat Sherwood's Post Workout series a couple days ago and one of the guys he interviewed (forgot his name) mentioned he does 1/2 carbs. I am eating way too many carbs & decided to give it a try.. ALL day I've been starving!! Hungry to the point of having stomach aches..

Is this my body adapting? Is it normal? I don't wanna lose any weight, but if my body will get used to it, I'll wait it out.

I'd appreciate any feedback..

Comment #39 - Posted by: Robbyhernz at September 13, 2010 11:58 PM

Love the gymnastic WODs.! Negative Front Leavers...let me guess what's next. Back Leavers! Brutal! The video would not make Tucker happy though, make sure you have a spot.

Comment #40 - Posted by: Emily at September 14, 2010 1:01 AM

had to do pu's forst then went to the lever. Couldnt get room to do a full swing and did single reps. mixed it up by extending only one leg and pulling knee's to chest. A lot harder than it looks.

Comment #41 - Posted by: Matt Garside at September 14, 2010 1:15 AM

found the push ups to be easier as this one went along.

really struggled to hold myself up, and often just fell out of it, but tried to keep tight and hold as long as I could while lowering my feet forward.

Much needed break from the past few metcons, btw.

Comment #42 - Posted by: Jay at September 14, 2010 3:06 AM

Great Picture!

Comment #43 - Posted by: Cesar Bravo at September 14, 2010 4:47 AM

as rx'd

Once again loved this wod. Would like to see more gymnastics type wods like this.

Comment #44 - Posted by: joecam 36/M/190 at September 14, 2010 5:13 AM

I do not have the ceiling space to do the full hang, so I worked from a hang with heels touching approximately 4 feet in front of my center of balance. What I found was that, as time went along, I was forced to stop muscling them and work on finding my center of balance- i.e. maintain kinesthetic awareness. My shoulders and elbows are absolutely dead, as is my core. This was, indeed, a core-to-extremity workout.

In terms of the specific comment about CrossFit specializing too much lately, I'm not sure where you're coming from. Have you been to a Level 1 Cert yet? Would you call a WOD "5K run/row" specializing? If so, I'd argue you're missing the point. CrossFit is not just "do a bunch of couplets, triplets, or chippers," that kind of programming is an aspect of CrossFit that a lot of unqualified, pseudo-trainers grasp onto, especially in the military, because it's tough and brings the aspect of competition into the WOD. I'd think that would just be bad programming and overlook developing other skills. I believe it was Pat Sherwood who talked about it during this year's Games webcast when he said, "you hear about a lot of endurance biased and strength biased programming, but I have yet to hear of one gymnastics biased program." It speaks to how much most of us neglect gymnastics movements in our programming or skill work. Most of us do so because we suck at it- I know I do.

Great fun today. Felt like a 7 year-old playing on the jungle gym again.

Comment #45 - Posted by: CFinBKK/35/M/70/173 at September 14, 2010 5:13 AM

@ #39 Robbyhernz

If you are going to cut down on the carbs, which I suggest for most Americans, you need to replace those calories with fat. Good healthy animal fats are your best source of energy and will leave you feeling full for much longer.

There is certainly some adaptation time to cutting out carbs, but you shouldn't be experiencing hunger pangs all day long. That means you arent eating enough to replace the lost calories. I suggest a steak or eggs fried in butter or lard. Something animal with plenty of saturated fats. Coconut milk and/or oil are also very good choices to help get in those extra sat fats.

Comment #46 - Posted by: Nick at September 14, 2010 5:22 AM

That was very difficult.

Note to future self.... next time, if you are still to lazy to find a good place to set up the rings, use a pullup bad that is monted far away enough from the wall so you do not hit you head.

Also kb pushups are not the same as ring pushups.

Comment #47 - Posted by: jeryd at September 14, 2010 6:13 AM


subbed ring dips for ring pushups as I could not lower my rings below 3' from the ground. Took my time, had fun with this one.

Comment #48 - Posted by: dan m at September 14, 2010 6:13 AM


Five rounds for time of:

10 toes to bar
15 push ups on loose dumbells


Comment #49 - Posted by: Sandi Trixx at September 14, 2010 6:44 AM


first WOD today

AMRAP in 20 minutes of:

1 x 15 feet Rope climb
5 x ring Push ups
10 x knee to elbows

14 rounds

for cool down
1 x 400 meter sprint
20 Muscle ups in the pull up bar (muscle ups broke them down into 10,5,5.
and 1 x 30 feet rope climb.
I guess I had a lot of energy today after heavy Fran yesterday. :) then some stretching. will do the WOD, later on today.


Comment #50 - Posted by: SANTI at September 14, 2010 6:53 AM

probably the coolest picture i've seen in my 5+ years on the main site

Comment #51 - Posted by: Chris S at September 14, 2010 7:02 AM

I am no gymnast

Comment #52 - Posted by: Nickosaurus at September 14, 2010 7:35 AM


Harder than I thought--hands were burning and had visions beforehand of falling upside-down from the rings. Didn't come close to completing the rounds--had baby in there with me and he was not as entertained as you'd expect. Simply getting upside-down on the rings is not trivial after a while.

5 rounds, scaled:

Lowering from rings in the tucked position; reps: 5-5-3-2-2

10 ring push-ups each round

Good variety from the usual--Love CrossFit!

Comment #53 - Posted by: mom to five at September 14, 2010 7:36 AM

def harder than 1st thought-

finished with some freestanding hspu on parallettes then big boy muscle ups (no kip)

surf pic is sweet!

Comment #54 - Posted by: mike d 148 5'7" 35 at September 14, 2010 8:03 AM

#46 @ Nick

I did increase fat, but not animal fat; I ate olive oil, almond butter & peanut butter. I would not have thought to add saturated fats..

I'll keep at it a couple days to see if my body adapts cuz even though I was eating healthy carbs, mostly fruits, it was def too much.

Thanks for your advice--I appreciate it.

Comment #55 - Posted by: Robbyhernz at September 14, 2010 8:08 AM

20 min AMRAP:

row 500m
5 ring dips

6 rounds even

Comment #56 - Posted by: jeglit (m/38/6'4"/220) at September 14, 2010 8:09 AM

2010-09-14: Completed. Not sure if better than last time or not.
2008-12-11: 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 #57 - Posted by: gs at September 14, 2010 8:41 AM


inversions need A LOT more control coming down. Elbows were locked out, but too much speed coming down.

ring push ups: scaled to 10 per round (surgery shoulder barking a little bit the past week). Nose to ground with tight core-hollow position.

By round 4 of the inversions I was MOTION SICK...werid, never happened before.

Comment #58 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 14, 2010 8:56 AM

As rx'd only modified with a pull up bar for inversions

The inversions were difficult to control, but very fun!! Ring pushups felt solid. Enjoyed every aspect of todays WOD! Thanks HQ

Comment #59 - Posted by: josh N M/27/5'9''/150 at September 14, 2010 9:36 AM


As Rx'd

Started off with straight body levers. After the first set did straddle for the next few sets and tuck for the last set. Threw in some back levers as well. That was a lot of fun. Pushups were easy and never broke them.

Comment #60 - Posted by: Jordan D. at September 14, 2010 9:43 AM

5 Rounds
7 Inverted Ring Lowers
15 Ring Pushups

Ring Lowers-Need more work on my control coming down, go slower! 1st couple reps of each round weren't bad, but as I fatigued, the faster I came down. Really liked this deep core work and working on control and balance.

Ring pushups went well--funny, the last round felt easier than the first round.

Comment #61 - Posted by: Cheryl Brost at September 14, 2010 9:44 AM

@ Latham #32 -

I, too, am a Vibrams convert so I feel compelled to advise you to take it VERY slowly when making the transition to running.

I know in the beginning that you feel like a kid again - free and unencumbered - but the stress that you are placing on the muscles, tendons, bones and ligaments of you feet is something that they are not accustomed to feeling. Over time, you may develop an injury that will prevent you from running for a long period of time.

I speak from experience. I started running immediately after getting my VFFs as I had been practicing POSE for several months prior. I knew my achilles and calves were strong enough, but I didn't realize that everything else was still incredibly weak. As a result, I have been battling extensor tendonitis for the last 3 months (at least) with no end in sight.

I certainly don't blame my Vibrams rather, I blame my lack of education on a complex topic as the source of my injury. I know you didn't ask for advice, but I would just hate to see someone end up with the same (or worse) injury that I have.

Take care and good luck!

Comment #62 - Posted by: bigD at September 14, 2010 9:45 AM

I'm just starting on the CF workouts (6 weeks) but I'm totally hooked! I'm curious though...I was looking through the site and the only 'games' or competitions that I came across were the USAW/crossfit games...

I LOVE competition (have completed several marathons, triathlons, etc...) but are there any others associated with or related to CF?

Would love to get involved in something like this...

Comment #63 - Posted by: harp at September 14, 2010 9:51 AM

Sick. Gonna take a rest day today.

Comment #64 - Posted by: The Anaconda at September 14, 2010 10:15 AM

Challenging and fun. Took about 35 mins. Really concentrated on my core.

Comment #65 - Posted by: gb 43/m/71"/185# at September 14, 2010 10:19 AM


Did the bent knee version of the lowering off because of low ceiling at home.
Maintained a slow but steady pace and tried to squeeze the best out of each rep.
Took me about the same amount of time as last time (22:40), but felt like I had better control this time.

Comment #66 - Posted by: Memuc at September 14, 2010 10:38 AM

The levers were tough today and we didn't have a second pair of rings so we had to put our feet on a chair for the push ups.

This WOD was challenging and different.

Comment #67 - Posted by: stryder9 M/36/5'8"/155# at September 14, 2010 10:45 AM


3 rounds (7 reps) of lowering from inverted hang (half with legs straight (not very slow & controlled at the bottom half) and the other half in a tuck)
5 rounds of (15 reps) ring push-ups

Comment #68 - Posted by: nutfam at September 14, 2010 10:45 AM

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.

all inverted ring desents, all kick ups were with legs straight bend at the hips slightly. Done in 2's and one at the last
pushups were chest to deck 4inch fron ring to floor, to full ext at top. done in 5's after the first round.

Hands shreaded from the inverted ring thing.

Comment #69 - Posted by: NikNichols42yo 5'7'' 165lbs at September 14, 2010 11:05 AM

Managed to do these on TRX straps, not the same. For one, they spin around! Lots of laughing involved in this one. The inverted, I'm sure, were not done well, but at least an attempt was made. The pushups - good!
This seems like a "creeper" workout - doesn't feel so bad when initially done, but then throughout the day get more and more sore. Forearms!
Worked some technique drills for deadlift, cleans and snatches when finished.

Comment #70 - Posted by: Heather Szabo at September 14, 2010 11:07 AM

@ # 55 robbyhernz:

Despite the popular (mis)belief, there is absolutely no evidence linking saturated fat to increased chances of heart disease or weight gain. On the other hand it is a great source of energy (imo the best)and actually carries many health benefits with it. The Almond and peanut butter may be fine occasionally, but are very high in unstable Poly Unsaturated Fatty Acids, in particular Linoleic Acid (Omega 6), which your body really needs very little of (and you will get plenty if you eat lots of meat). I would suggest less of those and more meat (or grass-fed butter is great too).

Comment #71 - Posted by: Nick at September 14, 2010 11:08 AM

A welcomed relief after heavy fran. This WOD was very fun and hopefully it will compel those who don't have rings to get some and get creative with finding a place to use them.

Comment #72 - Posted by: Ben 31/5'5"/145 at September 14, 2010 11:18 AM

enjoyed it again.
Almost witnessed a sweet face plant, but she was athletic enough to turn it into an elbow plant.
Bat call

Comment #73 - Posted by: Jonblaze at September 14, 2010 11:20 AM

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

Comment #74 - Posted by: fitz997 at September 14, 2010 11:32 AM

Rx'd - good stuff
Fun but I'm sure it was sloppy.

Comment #75 - Posted by: dingrr 51/m/165 at September 14, 2010 11:35 AM

This photo reminds me of Back to the Beach and Brian is The Big Kahuna and Cindy is Annette. Anyone else remember that great classic movie?

Comment #76 - Posted by: Ashley Westerheide-Eyink at September 14, 2010 11:58 AM


As rx'd.



135 pound Clean and Jerk, 30 reps

As rx'd.

Results here:

Comment #77 - Posted by: Mel/37m/5'10"/175 at September 14, 2010 12:05 PM

3 full rds,
going 100 mph slipped out of the 8ft high rings and on to the gym floor, lucky I had just sent my 4th period PE class to get dressed and they didn't see.. and I still have all my teeth! Angelina Jolie has nothing on these stunts! :)

Comment #78 - Posted by: brittk at September 14, 2010 12:13 PM

Did 4 rounds, rings hanging in tree out front, did 20 slow pushups per round up on fists.

Comment #79 - Posted by: ScottMacArthur at September 14, 2010 12:21 PM

5 R:
21 burpees
18 walking lunges with 2(25#) db overhead
= 16:23, PR

“Kelley”, 5 R:
400m run
30 WB, 12#
30 BJ, 24”


Comment #80 - Posted by: in8girl at September 14, 2010 12:24 PM


If you're that hungry eat smaller full meals through out the day, maybe 6 or 7 meals. I woulnd't suggest eating eggs fried in butter or lard for cholesterol reasons, maybe sub more peanut/almond butter depending on your preference. Also, if you're cutting just grain carbs maybe pack some more garden veggies and fruit into your diet.
Play around with your diet, what works for some people doesn't word for others. Check out the book "Paelo for athletes", even if you don't eat paleo or zone there is a ton of great info in there as to how to eat leading up to, during and post workouts. Good luck man!!

Comment #81 - Posted by: unknown at September 14, 2010 12:46 PM


as rxd

the levers were pretty bad at the end and legs tucked some.
first time on ring pushups. very difficult. split the sets into 9/6 and 8/7

Comment #82 - Posted by: Matthew at September 14, 2010 12:53 PM

Have to admit was pretty scared to do this one, but once I gave it a shot I had loads of fun. Wasn't able to extend my legs at all - had to tuck. And I only have one pair of rings so I just did regular push-ups with the best form I could.

Since I got my rings a few a weeks ago I really enjoy doing work on them - it's very challenging for me as all my strength seems to be in my legs making upper body stuff rough for me!

Anyone else experience this? Feel like your legs are 'heavier' than your torso?

Comment #83 - Posted by: Andy Lykens at September 14, 2010 1:43 PM


21 T2B x2rnds, 14 T2B x3 rnds. All with negatives for the lever effect
Ring Push ups - as Rx'd

This was tougher than it looked but I liked it. My grip was gone when this was done.

Also, I just joined a new gym and to my surprise they have rings! I've never done inverts and there was no padding so I didn't want to risk eating hard mat. At least now I can start trying muscle ups, ring dips/Push ups/pull ups.

Comment #84 - Posted by: WJC at September 14, 2010 2:09 PM

Did all the ring push ups, only did the lever attempts until I hit failure - usually 5-7 reps each round. Seems to hit the top of the lats and the triceps the hardest. didn't keep track of time.

Comment #85 - Posted by: Kamper M/46/200/74" at September 14, 2010 2:09 PM

Four rounds 50 squats 25 pushups (four different varieties of push ups, at least one round hindu) for time.


Followed by some fun on suspension trainer!

Comment #86 - Posted by: highcycle 34F 110LB 5'6" at September 14, 2010 2:12 PM

@ #76 Ashley: Yes I remember Back to the Beach. With Mrs. Cleaver calling Frankie the big crapola and an assortment of other wrong names.

Comment #87 - Posted by: WJC at September 14, 2010 2:15 PM

As rx'd except did negative-levers with one leg tucked in, alternating legs with each rep. I was able to do go MUCH slower like this. Ring push-up slow, also. Nice skill day on levers.

Comment #88 - Posted by: Espinosa m/25/5'11"/165 at September 14, 2010 2:19 PM


Nice Workout, I had a perfect inverted hang at the beginning of every round, After that, It was losing a little bit of control. I can actually control myself, hold the body Parallel to the ground and then low myself down, fun actually. ;)


Comment #89 - Posted by: SANTI at September 14, 2010 3:09 PM

Running a few cycles behind so will hit this in the next few days. Just wanted to chime in with a comment on todays photo - badass!
Also wanted to second bigD's (comment #62) caution of slowly getting up to speed with Vibrams - even though I took it fairly easy when I started using mine, I still managed to hurt both feet enough on seperate occasions to warrant no running for a few weeks to recover. Thanks for the heads up on extensor tendonitis as well, I suspect my left foot may be suffering from that at the moment.

Comment #90 - Posted by: JonK at September 14, 2010 3:36 PM


Since I have only one set of rings, I did the push-ups on med balls. That way I didn't have to move the ring straps each round. Worked well.

Going inverted seemed to mess with my head. Got a little dizzy and nauseated.


Did today's CF football WOD.

Comment #91 - Posted by: Kevin C. at September 14, 2010 3:40 PM

7:15 with 25 lbs. on the pull-ups. Would love to work my way up to 45 lb. - I am burning pretty badly with just over half that amount!

Comment #92 - Posted by: Seigs at September 14, 2010 3:58 PM

Had fun with this one! Completed 3 full rounds b/c of time constraints.

Comment #93 - Posted by: Thinlizzie at September 14, 2010 4:10 PM

On the road/agency training all day, missed WOD...

Comment #94 - Posted by: james.patrick [M/48/66"/135] at September 14, 2010 4:19 PM

11:11 did rocky 4 plank lowering

Comment #95 - Posted by: greg 6'3"/213/38 at September 14, 2010 4:22 PM


My husband and I have been cutting the carbs too. My husband is 6' 180 pounds and has a super quick metabolism. In the beginning he complained of starving all the time. If you don't have any fat to lose (as in my husband's case) then you need to make sure you are getting lots of healthy fats into your diet to sustain you. My husband now carries a bag of mixed nuts with him at all times. We have also worked on keeping paleo friendly snacks easily accessible. When I go grocery shopping I buy lots of baby carrots, cucumbers, green peppers and other veggies that I can cut up and bag in individual portions for quick easy snacks. Avocado is another great source of fat. Just cut it , sprinkle a little salt and eat. Hummus is technically a legume but we eat that as a source of fat too.

Comment #96 - Posted by: Megan at September 14, 2010 4:41 PM

5 rounds:
7 ring jack-knifes
15 ring pushups

Kept rings at 4" above floor for the whole thing. Pushups nose and chest to deck every rep. Ceiling too low for any kind of inverted work.

Comment #97 - Posted by: Benny M/41/74"/225 at September 14, 2010 4:41 PM


W/U: mWOD.

As Rx. I was able to maintain control through the 1:00 position and to the 2:00 position on most reps. A few reps it felt like I was holding at the 3:00 position, but only for a fraction of a second. Had a lot more control than last time. Chest and chin to deck on the ring push-ups and all sets un-broken.

C/D: outdoor bike ride (casual pace), 3 miles.

Comment #98 - Posted by: rjf (Since 07-20-07. WOD no. 865) at September 14, 2010 4:48 PM

I like this one. I have rings now so I was excited, when I saw this posted. I thought I did pretty well keeping my body straight, without piking. My grip was not too strong, so I had to reset a lot. Push-ups were good, nice and slow. I broke those into 2 sets of 10 and 5 after the second round.

Comment #99 - Posted by: Magnus 24/5'8"/155 at September 14, 2010 4:49 PM


Tough to maintain control all the way down. Felt like I put up a good fight. Would have liked to swing all the way through at the bottom, but the floor stopped me from that. I tried a few reps of the full tuck and was able to control the descent a bit more.

Push-ups done on paralettes.

Comment #100 - Posted by: Dan D. at September 14, 2010 5:20 PM

My 28th officially logged WOD:

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

As rx'd in ~1hr

- This was really, really hard but I loved it! Definitely makes me want to do more ring work
- Tried to focus on hollow back during lever reps, gradually had to tuck one or both legs in for some/all of the reps.
- Pushups were all done in good form and felt good
- All sets were broken (levers much more so than pushups)
- My forearms are going to be sore tomorrow!!!

Comment #101 - Posted by: hypnotodd m/36/5'8"/160 at September 14, 2010 5:47 PM

subbed 7 K2E's for inverted hangs

8:51 (PR)

Comment #102 - Posted by: Pete - Decatur at September 14, 2010 5:54 PM

-Rounds 1 & 2 lowered with straight body and arms.
-Round 3-5 mixed straight body & knees to chest (mostly knees to chest)
-Add 20# vest to ring pushups.
-Was able to control by body and amount of "swing" much better this time around. Definitely getting stronger on the rings.

Loved this wod. Especially like these skill development wods.

#16 Bill

Lower from inverted hang 1 or 2 times a year is specialization? You are joking right?

Comment #103 - Posted by: Ronnieboy at September 14, 2010 5:56 PM

about 15 minutes
fun but far from good form

Comment #104 - Posted by: Kyle A. at September 14, 2010 6:02 PM

Done as Rx'd, and my impression?
I think I am going to be sore in some odd places tomorrow.

Comment #105 - Posted by: Spelhaug52 at September 14, 2010 6:21 PM

thanks for the substitution request, if you ever want to do a sweet work out try Murph. (no chin-up bar so we did 1 m run, 100 push-ups, 200 sit-ups, 300 squats, 1 m run.) all outside at the local highschool.

Comment #106 - Posted by: Cam at September 14, 2010 6:23 PM

WOD Impressions:

I'm waiting for my lats to cramp and my scapula to peel away into little angle wings.

Did this with a couple of other choice Crossfitters. We rotated and took our time. Last time I went straight through. This time I tried to slowly lever up and down. Mostly successful except for reps 6 and 7. All pushups unbroken and done slowly.

Then taught a ramp up class with a motivated Zumba instructor. She sub'd K2E's and regular pushups. Did really well.


Comment #107 - Posted by: brian p m/33/5'8-1/2"/168 at September 14, 2010 6:43 PM

As rx'd

Comment #108 - Posted by: chavez at September 14, 2010 7:13 PM


Rx'd around 25min.

My lats and teres major felt like they were going to tear off my back at first. No problems with trunk stability but my back/arms were overcome at about 70° and the movement speed up. Movement makes me think of a reverse D-ball slam.

Ring push-ups were 6"-8" off floor with feet on a 12" box. Did them very slow and deliberate and had to break them up after the first round.

Comment #109 - Posted by: Travis Janeway at September 14, 2010 7:30 PM

Had to cut it short due to time constraints and had to mod due to only one set of rings

3 rounds of:
Inverted ring negative, 7 reps
Slow, strict pushups, 15 reps

Really neat feeling coming down on the rings. The speed difference between the first rep and the last rep in the set is a testament to the difficulty.

Comment #110 - Posted by: Garth M/28/6'2"/185lbs at September 14, 2010 7:56 PM

That was one of my favorite. I didn't have rings but I did them on parallel bars at the playground I work out at. I did push ups on bars as well (not the same ones).

Sometimes I would start swinging a lot on the bars, I couldn't imagine how bad it would be on the rings to keep that balance. I lost it a couple of times and just had to flip down. When I threw my legs up I didn't keep them straight all the way. I'm not strong enough for that yet.

I really thought my quads and abs would die, but my forearms and hands are what killed me. I have two huge blister. But luckily they didn't pop, so hopefully they will heal fast. I'm glad tomorrow doesn't involve a bar.

I hope to see more gymnastics type work out on here. I love them! More handstand walking please!

Comment #111 - Posted by: FinnishCraig m/23/5'8"/150 at September 14, 2010 8:37 PM


10 rounds for time
7 ring pushups
7 pull ups


Comment #112 - Posted by: Scott Andresen at September 14, 2010 9:51 PM


as rx'd

took about 1 hour. difficult.

Comment #113 - Posted by: Tim 33/5' 10/ 165 at September 14, 2010 11:35 PM

As rx'd

Only one set of rings, but just re-adjusted straps after each round. First time doing inverted hangs and they wasn't as bad as i imagined; although hands were killing from gripping onto the rings!
Ring pushups were nice and slow, had to break last two sets up

Comment #114 - Posted by: Leon (UK) 32/5'9"/155 at September 15, 2010 12:38 AM


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

Comment #115 - Posted by: JT at September 15, 2010 1:01 AM

5 rounds
15 muscle ups
15 ring push ups


Comment #116 - Posted by: TomO/44/M/200 at September 15, 2010 2:52 AM

best pic ever

Comment #117 - Posted by: Ben at September 15, 2010 3:22 AM

As rx'ed. Did it yesterday.. Lotsa fun but CRAP I hurt today. Glad I'm in Massage therapy school. I need it

Comment #118 - Posted by: MDMelissa 46/5'4"/116? at September 15, 2010 3:25 AM

oops. got my days mixed up

Comment #119 - Posted by: MDMelissa 46/5'4"/116? at September 15, 2010 3:28 AM

WOD - fun, done. (Warm-up for Heavy Fran)
(PUs all with 5 degree decline)

Comment #120 - Posted by: rebar [51y/m/10st12/70"] at September 15, 2010 4:48 AM

As Rx'd

Got them all done but after the first couple of rings on each set they were very shaky.


Comment #121 - Posted by: Toby D at September 15, 2010 4:49 AM

Rx'd - Fun!

Comment #122 - Posted by: B. Rhaly at September 15, 2010 4:59 AM

49 / 180

Impressions? Really hard. I had to tuck my legs so I didn't fall down after about 20 degrees of rotation. SLOWLY on the RPUs was hard. Goal was all sets unbroken. Made the first 3 sets. Last set hard three stops.

Comment #123 - Posted by: tom perry at September 15, 2010 5:23 AM

No rings, did something similar from my trapeze bar.
Did ordinary push-ups instead.

Comment #124 - Posted by: Peter Hultgren at September 15, 2010 5:56 AM

no rings, subbed 5 rds bench press (135) and decline push-ups

Comment #125 - Posted by: Tim at September 15, 2010 8:06 AM

13:33 think i tore my ant head of the deltoid from the bone. last two rds not real slow on the ring inversions.

Comment #126 - Posted by: mtvet/45/6'/211 at September 15, 2010 8:30 AM

Made some cheap rings yesterday just for this workout. Bought 1/2 in Steel piping bent it into a nice horseshoe type curve with a pipe bender and slid some plastic tubing tightly around it(got the basic idea from that homemade kettlebell picture from a few days ago). Now I just run some slings through the piping, then up around a tree outside and voila 13$ rings.

They worked great. Thought the workout would be easy but I was forced to split my sets after 3 rnds. My lats were twinging.

Comment #127 - Posted by: adam at September 15, 2010 9:33 AM

first 4 sets of pushups on floor last on rings
This felt easy now, but I expect to be sore later.
Negatives (eccentric?) moves seem to lead to soreness.

Comment #128 - Posted by: cort at September 15, 2010 1:17 PM

Just wanted to give a shout out to the CrossFit community. In the last three months I've only ran once--a 5k-- and have done CF workouts 4-5 times a week. Today I took the APFT and ran an 11:45 2 mile and maxed my push ups and sit ups. Just goes to show that the conditioning works. Thanks CF HQ and affiliates for all the great knowledge you give for FREE.

Comment #129 - Posted by: Slazyface at September 15, 2010 1:22 PM

Only had time for 3 rounds after doing Kelly, will finish the work after the next WoD.
First round made me really dizzy, second round I felt a bit pukey, third round was much better.
Good fun, although my calluses may disagree!

Comment #130 - Posted by: JonK at September 15, 2010 4:04 PM


Getting better! Remember to keep arms straight on invert and palms facing forward at all times on pushups.

Comment #131 - Posted by: Richie D. at September 15, 2010 5:41 PM

On tues. 9/14 did Fern Flat, 10 miles, 1,000' climb bike ride.
Today, 9/15, did the 5 rds. inverted let-down and 15 ring pullups, as rx'd. Fun WOD. Legs still sore as blue blazes from the thrusters on monday.

Comment #132 - Posted by: mas 53/M/155 at September 15, 2010 6:22 PM

sub'd 6 rds 20 sec ea of: 95lbs hang cling, 50lbs overhead squat, bag work, sprint... need to get rings!

Comment #133 - Posted by: holmes11b at September 15, 2010 6:28 PM

Male, 154#, 68", 38yo

Wod rx'd

Comment #134 - Posted by: Karl at September 15, 2010 7:09 PM

Entire muscle fatigue on the core late into the set count. They were a great movement and one I will be working on more and more. The ring pushups were easy and didn't break on any set.

Props to the FRAT

Comment #135 - Posted by: Rookie at September 15, 2010 8:29 PM

rings at our affiliate were being used for ring push-ups with their wod. so i just did 7 toes to bar and lowered slow from those instead of the regular on the rings. ring push-ups were legit.


Comment #136 - Posted by: Raph at September 15, 2010 8:30 PM

34:21 with 20" box jump else as rcxd
Wheh! I think that worked me as much as I worked it. 400m involves running up a steep hill. Great on the way down, but brutal on the way up.

Comment #137 - Posted by: jeff4jcs m/53/6'0/215 at September 15, 2010 8:52 PM

Sorry. Last post meant for Kelly. pls remove.

Comment #138 - Posted by: jeff4jcs m/53/6'0/215 at September 15, 2010 8:55 PM


I did my inversions on a bar. The first one was in a full lever position, after that I held a tuck position. I really tried to come down slowly, but had trouble controlling my descent once I reached a certain point. The Ring Push-ups were great, really shaky on 10-15 on most sets.
I certainly felt the work happening throughout my deep core and arms.

Really fun! Missed the measurement aspect of a CF workout, but definitely good work being done.

With the strong essentric stress I couldn't help but think about the Rabdo talk at my level 1 course.

Comment #139 - Posted by: BTS at September 16, 2010 3:56 AM

Love this work out. ring work is amazing. guys at the gym all over it now. my core has never been stronger.

Comment #140 - Posted by: dd at September 16, 2010 9:10 AM

M 36/5'10"/170

Completed rx'd.
More control needed. Good exercise albeit boring.

Comment #141 - Posted by: Rholl at September 16, 2010 11:23 AM

5 rds(at gym subs)
7 lowering from inverted on smith bar slowly
15 ring pushups on dip bars


Comment #142 - Posted by: Bells 37/190 at September 16, 2010 12:46 PM

sick picture. only way he could top it is if he was doing a overhead squat with her.

Comment #143 - Posted by: Hazzard at September 16, 2010 2:36 PM

35yom / 190lbs

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 used the pull-up bar in place of the high rings and the bosu ball in place of the low rings. I was much better at these this tim, in respect to getting inverted...not sure how successful I was at slowing my descent. Workout felt good, though.

Comment #144 - Posted by: Bphantom at September 16, 2010 6:20 PM

Did this a day late...

Brilliant. Core/cage tight today in new-found places.


Comment #145 - Posted by: TBlack at September 16, 2010 7:04 PM

Lower from rings: x7
RPU: x15
5 rounds.
Low ceiling, had to use tucked position, but that was hard enough. All pushups unbroken.

Comment #146 - Posted by: Harpo m/43/5'7"/145lb at September 16, 2010 8:02 PM

M/23/170#/6' Good stuff! Lats are shredded.

Comment #147 - Posted by: Daniel B at September 17, 2010 6:06 PM

As Rx'd on Rx'd date just did not have time to post

Fun time doing this but failure came on quick just past the vertical hold as I began to lower. Ring push-ups were slow and controlled. Fun workout.

Wife completed with tucked legs and felt the muscles working very hard in both her arms and upper back. Could not complete ring push-ups so she sub'd regular push-ups with good, slow, controlled movement.

Overall we liked this.

Comment #148 - Posted by: Jeremy A. Olive at September 17, 2010 6:27 PM


5 RFT of:
20 1.5 pood KBS
10 135# FS
15 unanchored abmat situps
15 30" truck tailgate box jumps
(modified WOD of 100907)

Time: 22:04

Busted my elbow getting out a tow tracter at work today, so no ring push ups or any presses for me today. Right elbow is in pain when I do any kind of pressing movement. I'm an aircraft mechanic so I'm used to busting myself up, I'll be fine in a couple of days.


Comment #149 - Posted by: BlackCatX-Fit at September 17, 2010 6:35 PM

SUB bp

previous 22:09

Comment #150 - Posted by: Ticotexas M/40/69/150 at September 17, 2010 7:33 PM

As Rx'd
More control in this WOD than last time, but still lots of room for development.

Comment #151 - Posted by: George Hernandez (in Chicago) at September 18, 2010 4:03 AM

Modified Push Ups -As I read your blog post, I couldn’t help but think of the Push Up Bench as the most effective way for people who struggle with push ups , to be able to do them correctly (with full range of motion). Most modified push ups make them easier but only allow one or two variations. The Push Up Bench has 11 different levels to work through on the way to a full push up.

Comment #152 - Posted by: David Harms at September 18, 2010 6:54 AM

completed as pack scaled

Comment #153 - Posted by: DJ at September 19, 2010 10:24 AM

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups


Comment #154 - Posted by: Louis Herrera 51 70" 178 at September 19, 2010 9:40 PM

7 inverted hangs on pull up bar
45 pushups

Comment #155 - Posted by: BarryT at September 21, 2010 6:10 AM

3 rounds (rx)

Comment #156 - Posted by: Kaiman at September 21, 2010 2:57 PM

31/m/71"/173#/My Rental: Enterprise, AL

Still not a big fan of this one. I think slow movements under heavy strain have a lot of potential for strength building, but this way of doing it seems more like something I would do for skills training. There's no clear measurement of performance to show improvement or regression.

Comment #157 - Posted by: Archer6479 at September 21, 2010 4:21 PM

MW54 233

4 rounds, rx'd w/ 2 pairs of rings.
Not very good with the lowering part :)
Ring push-ups OK... light on ROM on a few early ones.

Comment #158 - Posted by: do_b330 at September 22, 2010 10:30 AM

46:29 but I did HSPU instead of ring pushups. Tried ring HSPU but couldn’t do, misread the WOD.

Comment #159 - Posted by: Doug at September 22, 2010 11:04 AM

dont quite have a set up for this (low garage ceiling), so did a modified wod.

for time:
15 ring Push Ups - feet slightly raised over hands
15 Pull ups.

will add the inverted hang to another wod later this week

Comment #160 - Posted by: schinizel/m/32/5'8/150 at September 22, 2010 11:18 AM

CFWU-3. Reg. Superman. Burgener. Row 500m.
Seemed better than first time. Not as apprehensive getting vertical. Bob gave pointers on body positioning before I lowered into plank. Used pegs on PU bar instead of rings for inversions. Need to really arch back to keep planked when lowering.

Comment #161 - Posted by: jrm at September 22, 2010 6:43 PM

age 20 bw 170

i ended up balling up and lowering myself from an inversion rather than having my legs straight. pushups definitely had an affect of the lowerings, and vis versa. cool workout though

Comment #162 - Posted by: Chris S at September 24, 2010 10:07 AM

Damn that was tough. I had trouble with anything past 1 o'clock.

Comment #163 - Posted by: JerryM (m/39/6'2"/240) at September 25, 2010 4:19 AM

5 rounds:
7 inverted hang (4,3)(3,3,1)(3,3,1)(4,2,2)(4,2,2)
15 ring pushup (unbroken)

23:41 10/01/2010

Comment #164 - Posted by: johnathon in seattle 29/5'8/160 at October 1, 2010 8:43 AM

Did this by doing all the inverted hangs first then the ring push-ups seperately
Inverted hangs were done with more control than last time from what I can remember and I did psuedo-planche pushups this time which were much more difficult having to break them up into sets

Comment #165 - Posted by: Tyler Scott at October 2, 2010 6:43 AM

Rest Day from Monday Night Football

Comment #166 - Posted by: MNinKC at November 9, 2010 7:57 PM


Great workout. Felt really good. Burned out on hangs after three sets. The legs were pretty much just crashing to the floor at that point. So I kept doing the ring push-ups and substituted two Ab Ripper X movements (P90X) instead, at the traditional 25 reps for the last two sets.

Comment #167 - Posted by: jiggastemple at December 13, 2010 1:19 PM

fun again

Comment #168 - Posted by: dcyn at September 4, 2012 9:40 AM
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