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

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

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.

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

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.

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.

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

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.

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?
Thanks.

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

Yah! I like it! :)

Comment #12 is gay.

LOL, this looks effin hard.

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

Sounds Good, neh?

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

FYI, ab roller reps are acceptable subs for inverted hangs. Referenced here http://board.crossfit.com/showthread.php?p=735573

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

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

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!

@ 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.

Awesome pic Cindy & Brian!

nice pic

that is one cool picture!

what an awesome picture!

Thanks for the pic comments!

@ #24... OS

self projection

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

3,2,1,go?

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

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

Ok, that pick is just cool.

fun times

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

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.

@ 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.

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"

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

That photo is f'n awesome.

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

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

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..

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.

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.

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.

Great Picture!

as rx'd

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

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.

@ #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.

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.

m/34/6'4"/206#

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.

M/36/5'11"/175

Five rounds for time of:

10 toes to bar
15 push ups on loose dumbells

10:08

30/M/143/5'10

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.

SANTI

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

26/m/5'11"/206
I am no gymnast

F/40/5'6"/150

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!

def harder than 1st thought-

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

surf pic is sweet!

#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.

20 min AMRAP:

row 500m
5 ring dips

6 rounds even

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.

impressions:

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.

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

M/22/174/6'2"

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.

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.

@ 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!

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...

Sick. Gonna take a rest day today.

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

42/m/176cm/74kg

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.

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.

M/42/5'11"/185

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

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.

F/40/5'4"/117
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.

@ # 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).

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.

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

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

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

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?

Today:

As rx'd.
_______________________

Yesterday:

"Grace"

135 pound Clean and Jerk, 30 reps

As rx'd.

Results here: http://www.vimeo.com/14964774

3 full rds,
then...
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! :)

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

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

Today:
“Kelley”, 5 R:
400m run
30 WB, 12#
30 BJ, 24”
=28:26

Erin

Robby-

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!!

CFWU x3

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

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?

M/28/70/160

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.

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.

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

10.20.

Followed by some fun on suspension trainer!

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

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.

30/M/5'10/143

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. ;)

SANTI

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.

Kevin
M/51/5'11"/168

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.

Doug
M/17/6'/175

Did today's CF football WOD.

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!

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

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

11:11 did rocky 4 plank lowering

Robby

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.

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.

39M/5'10"/170#

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.

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.

35/M/6'00/187

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.

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

NOTES:
- 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!!!

subbed 7 K2E's for inverted hangs

8:51 (PR)

-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?

about 15 minutes
fun but far from good form

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

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.

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.

later,
b

As rx'd

M/32/5'10"/190#

Rx'd around 25min.

Impressions:
Lowering:
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.

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.

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!

M/39/188

Subbed
10 rounds for time
7 ring pushups
7 pull ups

13:23

cfwu

as rx'd

took about 1 hour. difficult.

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

8:10

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

sub'd
5 rounds
15 muscle ups
15 ring push ups

19:56

best pic ever

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

oops. got my days mixed up

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

As Rx'd

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

m/35/236

Rx'd - Fun!

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.

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

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

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

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.

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.

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.

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!

m/41/169/5'9"

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

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.

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

Male, 154#, 68", 38yo

Wod rx'd

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

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.

13:08

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.

Sorry. Last post meant for Kelly. pls remove.

M/32/72"/175

Impressions:
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.

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

M 36/5'10"/170

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

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

14:20

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

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.

Did this a day late...

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

26/m/70"/160

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

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

38/m/6/187
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.

M/26/5'9"/174

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.

DO WORK!!!

SUB bp

14:57
previous 22:09

M/41y/68"/155#/GEORGE
As Rx'd
More control in this WOD than last time, but still lots of room for development.

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.

completed as pack scaled

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

14:14

3x
7 inverted hangs on pull up bar
45 pushups

M46/190
3 rounds (rx)

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.

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.

CFWUx1
46:29 but I did HSPU instead of ring pushups. Tried ring HSPU but couldn’t do, misread the WOD.

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.
-
11:39

will add the inverted hang to another wod later this week

m/36/5'9/181
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.

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

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

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

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

Rest Day from Monday Night Football

m/33/5'9"/162

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.

fun again