November 29, 2011

Tuesday 111129

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Dusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58.
Post time to comments.


Enlarge image

Hanging ring extension and Sots press.

"Q&A With Gary Taubes", CrossFit Journal preview video [wmv] [mov]

WOD Demo with Dusty Hyland and JC Nessa by Again Faster Equipment - video [wmv] [mov]

Chris Lofland on today's WOD - video [wmv] [mov]

"It has been said that democracy is the worst form of government except for all the others that have been tried."
- Sir Winston Churchill

Posted by Pukie at November 29, 2011 5:00 PM

Hell yeah calc and place

Comment #1 - Posted by: joey at November 28, 2011 5:06 PM

What's a good substitute for the 5 hanging ring extensions? New to crossfit and haven't purchased rings yet. Thanks guys.

Comment #2 - Posted by: Jessie Ray at November 28, 2011 5:11 PM


Comment #3 - Posted by: jim Turner at November 28, 2011 5:14 PM

Easiest WOD ever?

Comment #4 - Posted by: Ryan Shanks at November 28, 2011 5:16 PM

I'm gonna crush this WOD later after I get rhabdo from the last one!

Comment #5 - Posted by: joey at November 28, 2011 5:22 PM

Predication for games axe throwing and gun shooting and some type of unique gym moves

Comment #6 - Posted by: Peter at November 28, 2011 5:38 PM

Okay, two different standards for the rolls in the videos. Any consensus on which one to use?

Comment #7 - Posted by: stratwood at November 28, 2011 5:46 PM

So happy to see a Gary Taubes interview. To my mind, that goes so far in legitimizing Crossfit as an organization open to theories beyond what it prescribes. Go Gary, go Crossfitters. Let's get some healthy people out of all of this!

Comment #8 - Posted by: Yes! at November 28, 2011 6:09 PM

So do we stand at the end of a roll or continue rolling? Videos were different....

Comment #9 - Posted by: Danny at November 28, 2011 6:10 PM

Taubes is so incredibly sharp; his work is so credible. Thanks Tony.

Comment #10 - Posted by: Steve S. at November 28, 2011 7:11 PM

standing after the forward roll will def make it more difficult . when deciding about a standard for a workout that is open to a couple different varieties you want 2 things
1. which ever standard you choose you hold yourself to it throughout the entire wod
2. you will record what standard you did so when you repeat this workout you will know exactly what you did.

dont geek out with standards on this workout. go hard and repeat the same workout when you retest your time.

Comment #11 - Posted by: logan schecter at November 28, 2011 7:26 PM

great workout but D's squat depth looked a little shallow on some shots.

Comment #12 - Posted by: jj at November 28, 2011 7:42 PM

Yeah, Chris! Awesome work!

Comment #13 - Posted by: Candice Ruiz at November 28, 2011 8:42 PM

As far as can remember there hasn't been any requrement to stand tall after each roll in previous wods. Just do whatever will improve you the most... I mean how long should you pause with arm extended? One breath? 2 seconds? You can't really compare times with others anyway on this wod. So just do whatever kills you the most... :)

Comment #14 - Posted by: sven at November 28, 2011 8:43 PM

Looks like a really fun and challenging workout! Can't wait to get at it!!

Comment #15 - Posted by: Matt in Austin at November 28, 2011 9:12 PM

After watching both videos for this WOD I'd have to say that standing up after the rolls is pointless. If you stay tight and crunch the abs for my then one roll you're going to contract the ABs more making for a better workout and increase the intensity be aide it allows you to move faster.

This would make the arm extension the only excerise were people my not match for time. So just get the arm full extension and and try to limit the swinging. That should do it. Can't wait to do this one... Sots press is the only one I know.

Comment #16 - Posted by: Jason Lavoie at November 28, 2011 9:58 PM

What's a good substitute for Hanging ring extensions? Don't have rings.

Comment #17 - Posted by: Bill at November 28, 2011 10:04 PM

A good sub would be a corn cob pull up variation. experiment a little with it. It can be tough.

Comment #18 - Posted by: ben at November 28, 2011 10:15 PM


9:06 Rx


Comment #19 - Posted by: Tim at November 29, 2011 12:28 AM


9:02 Afghanistan

I am not going to sugar coat it the rolls jacked me up, worst crossfit workout yet for me. Is there every just an arm WOD that would be interesting to see what you all at crossfit can come up with.

Comment #20 - Posted by: Bill at November 29, 2011 12:54 AM

holy crap its about to go live with all this gymnastics programming...good shift in gears.

Comment #21 - Posted by: Noel at November 29, 2011 2:44 AM


As rx'd


Harder than it looked. Backwards rolls brought me closer to Puky than ever before during a CF wod. Nausea didn't go away until two hours later.

Comment #22 - Posted by: Memuc at November 29, 2011 2:57 AM

Ha, ha Memuc, same here a 'sick' workout! - 12.28 as rx'd

Comment #23 - Posted by: JamieBu at November 29, 2011 3:35 AM

Wow! Difficult moves today. Just an observation, but the right shoulder of the young lady, who looks great doing the movement, seems to be significantly rotated anteriorly. This would put heavy strain on the rotator cuff. This goes against the "head of the humerus sitting back into the socket" concept taught under loads, and this of course is a significant load. I am curious what K-Starr or some other physio has to say about this positioning for the movement. Gymnastics movements are definitely known to bring the shoulder cage forward so maybe there is no way around it. It certainly is a difficult movement and she looks as though she has great positioning, but I certainly feel as though the shoulder should be addressed. Maybe this is just one of those accepted scenarios. Thoughts?

Comment #24 - Posted by: rodneyfulmer at November 29, 2011 4:28 AM

Could only get through four rounds. Thought the nausea was a bad sign. 9:27 with extensions that we're short and quick.

Comment #25 - Posted by: Julian at November 29, 2011 4:29 AM


ring extensions with heels propped on stool
25# Sots press


the rolls made me so nauseated and a bit dizzy--wow!

Comment #26 - Posted by: mom to five at November 29, 2011 5:49 AM

16:47. Forward rolls are the devil.

Comment #27 - Posted by: preacherman at November 29, 2011 5:52 AM

Why would you make a WOD like this "for time?"

Comment #28 - Posted by: silverback at November 29, 2011 6:19 AM

in Afghanistan (Elev: 3100')
as RXed 8:45 (w/ full extension)

The fwd/rev shoulder rolls were a little nauseating. The rest wasn't too bad. Tomorrow will be an "active rest day". Looking forward to Thursday.

Comment #29 - Posted by: Jose at November 29, 2011 6:46 AM


No pads for rolling so subbed 10 toes-to-bar and 10 back extensions for rolls.

Extensions were much harder than they looked and mine were fugly...

Comment #30 - Posted by: DT at November 29, 2011 6:50 AM


No pads for rolling so subbed 10 toes-to-bar and 10 back extensions for rolls.

Extensions were much harder than they looked and mine were fugly...

Comment #31 - Posted by: DT at November 29, 2011 6:50 AM

Rx'd - 10:36

Comment #32 - Posted by: Townsend m/28/5'8"/140 at November 29, 2011 6:57 AM

7:49 rxd

easily one of the most nauseating wods... could've gone faster if i could regather my equilibrium quicker.

Comment #33 - Posted by: aermio m/33/5'7"/148 at November 29, 2011 7:00 AM

Took me about 24:06
Had to take a couple breaks after roll becuase I felt like I was going to throw up! Also had to substitute the ring extension for pull ups.

Comment #34 - Posted by: SupremeAllah at November 29, 2011 7:27 AM

I'm pretty sure a gymnastics forward or backward roll starts and ends in the standing position, so the roll isn't complete until you stand up. CrossFit hasn't specified any parameters so I would defer to the gymnastics standard. Great job, by the way, Chris!

Comment #35 - Posted by: ava at November 29, 2011 7:38 AM

no timer this time, worked on hanging extensions w the false grip, forward rolls were fine, backwards rolls got way better throughout the WOD and sotts press exposed some apparent mobility issues

Comment #36 - Posted by: Curtis Warren at November 29, 2011 8:02 AM

13:04 rx'd
Forward and backward rolls made me want to Puke.

Comment #37 - Posted by: Dylan Fyfe m/37/6'/170 at November 29, 2011 8:21 AM

Hey, I'm new around here and relatively new to CF, I'm curious about why CF teaches a gymnastics style roll (non-functional and dangerous unless you're on a mat) rather than the martial arts shoulder roll, seems like you'd get all the same benefits while learning a useful skill.

Comment #38 - Posted by: Don May at November 29, 2011 8:35 AM

@ Don:

CrossFit doesn't "teach" any certain type of roll. This particular WOD happens to call for a gymnastics style forward roll. Another WOD in the future may call for a martial arts style shoulder roll. My best guess is that for the purpose of this WOD they are looking for control within a certain body position (hollowed) that transfers real well to strength in both weightlifting and monostructural movements.

Just my guess though!

Comment #39 - Posted by: Chris S at November 29, 2011 9:09 AM


Wow, that was different. Not an exaggeration to say at least 1/3 of that time was spent waiting for nausea to subside on the rolls. Should have taken a Bonine (anti-seasickness pill) before this one...

Comment #40 - Posted by: Bill M. m/47/5'3"/134 at November 29, 2011 9:11 AM

5 rounds

5 forward rolls
10 45# Sots presses


Comment #41 - Posted by: nutfam at November 29, 2011 9:25 AM

Terrible WOD.

Comment #42 - Posted by: Caleb at November 29, 2011 9:56 AM


PUKIE showed up after the last backward roll! Therefore a 20:05 time!

Comment #43 - Posted by: chad81 at November 29, 2011 9:58 AM

alternated forward and backwards rolls

Comment #44 - Posted by: Matthew m/31/6'2"/170 at November 29, 2011 10:02 AM

As rx'd
Backwards rolls rough on back of head.

Comment #45 - Posted by: justaman - liberty, sc at November 29, 2011 10:21 AM

M/29/160/5'10" - CFE Athlete since 14FEB2011

11:13 Rx'd

Loved this WOD. My hands were really HOT on the rings, but I loved a very gymnastics/core stability focused WOD.

Comment #46 - Posted by: Jake Fisher at November 29, 2011 10:22 AM

7:53 rxd

Comment #47 - Posted by: Jeff at November 29, 2011 10:30 AM


12:31. Don't have rings, did corn cob pullups...but I didn't let myself down after the side to side, just kept going side to side.

After reading several comments I can say that I am glad I'm not the only one who was dying on the forward rolls! That slowed me down a lot, made me so dizzy.

Comment #48 - Posted by: Ralph at November 29, 2011 10:41 AM

I couldn't finish this workout because the forward rolls made me very dizzy and nauseous. it took an hour to subside.

Comment #49 - Posted by: Anne at November 29, 2011 10:50 AM

Just to 37 and 38 there - I did a martial arts shoulder roll as it's more fit to my purposes and I believe safer too.

Comment #50 - Posted by: JamieBu at November 29, 2011 11:09 AM

No rings. Got to get some. Did "Grace" instead and beat my best time by over a minute!


Comment #51 - Posted by: Rough Robbie at November 29, 2011 11:29 AM

8:45. Blood on rough concrete floor; you can forgive the pauses before the rolls I hope.

Comment #52 - Posted by: Nicholas at November 29, 2011 11:35 AM

12:46 as rx'd

Comment #53 - Posted by: SB at November 29, 2011 11:41 AM

Nice job Bill M. I couldn't do the rolls without getting VERY dizzy. So, did a variation of yesterday's this morning. Results posted there.

Comment #54 - Posted by: Kevin C.(M/52/5'11"/172) at November 29, 2011 11:53 AM

The rolls and Sotts presses were no problem; I slowed it down and worked for strength and form on the ring extensions.

I did them false grip and fighting the tendency to swing sideways- Dusty Hyland style. When I saw him grunting and groaning in the video, I knew there was something to these!

Comment #55 - Posted by: TRN III at November 29, 2011 11:56 AM

i heart everything crossfit! 321GO!

Comment #56 - Posted by: dan lau at November 29, 2011 12:05 PM

Awesome WOD today.

As rx'd, 45lb Sots Press.


Comment #57 - Posted by: Nat (24/f/5'2/135) at November 29, 2011 12:14 PM

9:05 as Rx'd

Awesome WOD!

Comment #58 - Posted by: Julian Rex at November 29, 2011 12:39 PM


Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Time: 7:50

Comment #59 - Posted by: Drewpy at November 29, 2011 12:52 PM

10:39 Rx'd

Extensions were falling through the motion by the end. Need to use softer mats next time from the start, laying out new ones took up a lot of time.

Comment #60 - Posted by: JK m/28/215/5'10 at November 29, 2011 1:24 PM

What in the name of Crossfit, is a "corn-cob pull up"? Don't yell at me, I looked all thru the exercises, WODS, FAQ's.....I've never heard it mentioned in my few years of dabbling in CF & I don't see it today. Help

Comment #61 - Posted by: MDMelissa at November 29, 2011 1:37 PM

Didn't know what to sub for rolls so just did hang and sots


Comment #62 - Posted by: David Ramirez at November 29, 2011 1:55 PM

So what do you do, when you just don't have it in you, to workout today? Think I need a workout partner....

Comment #63 - Posted by: Abe at November 29, 2011 2:01 PM

RE: x5ea. (one toe to floor)
FR: x5
BR: x5
Sots: 25lb x10

Comment #64 - Posted by: Harpo m/44/5'7"/145 at November 29, 2011 2:12 PM

Don't have rings, did corn cob pullups 5 reps
I didn't let myself down after the side to side, just kept going side to side.
45 pound Sots press, 10 reps
Not Timed

Comment #65 - Posted by: Pete In Sun City at November 29, 2011 2:26 PM

as rx'd
The movements were a bit foreign to me, so just took my time to get them right. I need to move faster next time.

Comment #66 - Posted by: Magnus 26/5'8"/160-165 at November 29, 2011 2:26 PM

1rm shoulder to overhead: 145# split jerk.


20 min amrap of following (count reps for hspu, pullups, ring dips):

30-sec handstand hold, rest, max hspu to abmat
30-sec pullup hold, rest, max dead-hang pullups
30-sec ring hold, rest, max ring dips

Reps: 28 reps over 3 rounds. Blue-band assist on pullups.


w/u - 2 rounds (1 min single unders, 10 walking lunges, 15 45# kbs)

c/d - 10 45# kbs, thoracic foam roll & lax ball to everywhere back-shoulder-pec-ish @ home. It's like someone stabbed my upper-body with a fork, over and over...thanks KStar ;)


What's up with this programming? First day of group classes at local CF box, where I have a 30-day membership, after 9 months of solo CF at local Y.

Culture shock: warmup + 2 workouts in an hour, friendly people, f2f coaching, huge differences in ability-strength in the class, equipment the Y doesn't have, and movements I never do. Best parts: all of the above.

Got my first legit HSPU (and failed thereafter at it -- a new goat!) and got on rings for first time since, oh, high school a million years ago. Knocked out 5 ring dips in round 1, which felt great & were a first. And elbows / shoulders held up through pullup holds and pullups, and well everything else. I may have a rotator cuff issue, but clearly there's plenty of functional tissue in there.

Probably most disappointed with shoulder-to-overhead. Too many early-set reps -- should have gone to 3's and 2's quicker -- and too wimpy on final 2 sets, could / should have pushed to at least 165-170, as 145 went up easy in the 5th or 6th set. That's what bumper plates are for -- pushing bigger weights and dumping safely as needed -- right?

Comment #67 - Posted by: matt h 50 179# 1mar11 at November 29, 2011 2:31 PM

08:22 m\30\180cm\94kg

Comment #68 - Posted by: efe at November 29, 2011 2:52 PM


7:20 as rx'd

Comment #69 - Posted by: jb at November 29, 2011 2:55 PM

As RX'd

Comment #70 - Posted by: Matthew Burritt at November 29, 2011 3:02 PM

9:55 rx'd
Wth that was 100x harder then imagined, I though it was stupid at first, my mistake !!

Comment #71 - Posted by: Connor sharpe (age 16) at November 29, 2011 3:08 PM


17:08 Rx

Have been doing xfit for 3 years religiously and I can not remember the last time I felt this sick after a workout.

Comment #72 - Posted by: Paul Weaver at November 29, 2011 3:14 PM

As rx'd 12:50. Glad to see I'm not the only one who felt dizzy.

Comment #73 - Posted by: Kurt M/38/190lb. at November 29, 2011 3:26 PM

Ran 5k 24:00
Biked 1 mile 3:00
21 15 9 Thrusters, Pull-ups, Push-ups. For time-

Comment #74 - Posted by: Becky at November 29, 2011 3:43 PM

Really had to botch this one up with subbing. Had no access to rings or mats at the military gym. We subbed rings for pull ups and rolls for toes to bars.

Jessie - 08:54
Kyle - 09:32

Comment #75 - Posted by: JayRay at November 29, 2011 3:43 PM

9:57 rx'd this is much harder then I expected!

Comment #76 - Posted by: Connor sharpe (age 16) at November 29, 2011 4:22 PM

Ditto all the nausea comments... Do you get used to it or get over it?

Comment #77 - Posted by: Ben at November 29, 2011 4:26 PM

slightly modified:

did ring extensions (sort of) but using a bar
did 15 GHDs for forward rolls
did 15 back extensions for backward rolls
did Sots as rx'd


the gym was PACKED; I lost a lot of time waiting for equipment. Should've been around 16 mins or less

Comment #78 - Posted by: Saam at November 29, 2011 4:47 PM

14 min

Comment #79 - Posted by: Ben Lynch at November 29, 2011 5:20 PM

2011-11-29: 10:44. Mistake - Extensions done in dip position.

Comment #80 - Posted by: gs at November 29, 2011 6:05 PM

OHS 3-3-3-3-3

WOD - 15:01 (15lb. Sots Press)
Jessica - 14:29 (15lb. Sots Press)

Comment #81 - Posted by: B. Rhaly at November 29, 2011 6:34 PM

Yo "Rough Robbie #51" -didn't have rings so subbed Grace instead? Nice job on the PR, but it seems like you really missed the point of this WOD. Get out of your comfort zone and try new things! We will probley see Grace in a few weeks anyway.

Comment #82 - Posted by: Andrew at November 29, 2011 6:42 PM

Yo "Rough Robbie #51" -didn't have rings so subbed Grace instead? Nice job on the PR, but it seems like you really missed the point of this WOD. Get out of your comfort zone and try new things! We will probley see Grace in a few weeks anyway.

Comment #83 - Posted by: Andrew at November 29, 2011 6:43 PM

less rolls .
any ring movement is tough these days,but fun!

Comment #84 - Posted by: DAVID LINGLE at November 29, 2011 6:44 PM

I used this WOD as a Warm Up then did Nutters again.

I must have missed the point because this seemed to be more of a warm up than a WOD

Comment #85 - Posted by: Jason at November 29, 2011 6:53 PM


Comment #86 - Posted by: Nick Ciolino at November 29, 2011 7:23 PM

Sub corn cob for ring ext
Sub 10 back ext and toes to bar for rolls (rolling on the ground, really crossfit?)

Comment #87 - Posted by: ryman at November 29, 2011 7:30 PM

19:20, without the back rolls. Had to concentrate a lot on technique. Didn't like this one much.

Comment #88 - Posted by: ScottMacArthur at November 29, 2011 8:05 PM

Can you get Rhabdoed in the brain?

Did a double WOD and got a double nausea & headache. I think the combo of Handstands and rolls did me in.

Warm up
Wall hand stands and side shuffles.  Kipping on rings got 10 in a row twice of kipp up and arch body to kipp again?  Don’t know what its called?  Looks like a dolphin on rings.
8 x 45 RDL, Bent over row snatch grip, Snatch Pull, Good Morning, Front Squat, Push Jerk, Over Head Squat.
5 x 45 Burgener Warm up

21   Deadlift 185
21   Handstand hold w/ wall assistance shuffle right and left 1 min about 21 shuffles, restarts
15   Deadlift 185
15   Handstand hold w/ wall assistance shuffle right and left 1:30 min about 15 shuffles, restarts
9     Deadlift 185
9     Handstand hold w/ wall assistance shuffle right and left 1 min about 9 shuffles, restarts
Time 7:35

15 min break
Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)Round 1,2,5 unbroken. 3,4 3 in a row then rest
5 Forward rolls
5 Backward rolls Rounds 3,4,5 thought I was going to puke.
45 pound Sots press, 10 reps Rounds 1,2 right shoulder hurt a little. 3,4 OK rd 5 was great.

Time 11:50

Rolls killed me, still Feel like i’m going to puke.
Just realized the second WOD is the first WOD I have done RX’d.

Comment #89 - Posted by: PTron at November 29, 2011 9:03 PM

ring ext were on tip toes

Comment #90 - Posted by: Kyle A. at November 29, 2011 9:33 PM

As Rx'd

Much more difficult than I thought. Very dizzy and pukey during and after rolls. Leave it to CF to once again expose a weakness! Love it...

Comment #91 - Posted by: bill wilhelms at November 29, 2011 10:28 PM

I asked the question about shoulder rolls vs the gymnastics style at an affiliate and the answer was very simple we do (other people) do hand stand walks, hand stands..... The way to get out of that is the forward roll as described.

Comment #92 - Posted by: Tom at November 30, 2011 3:59 AM

As rx'ed
~17 minutes
Ring extensions were tough, tried to slow it down and get the form right. Had to fight for space to do the rolls but those got a lot better.

Comment #93 - Posted by: tgremillion M/30/6'1/185 at November 30, 2011 6:03 AM

Gary Taubes: The same guy that says exercise makes no contribution towards weight loss!!

Comment #94 - Posted by: Ollie at November 30, 2011 12:05 PM

5 Rounds
10 Dips
15 Weighted Sits
15 Back Extensions
5 Pull Ups
10 45# Shoulder Press
500 M Row

Comment #95 - Posted by: dyagg at November 30, 2011 1:24 PM

@ Ollie #94.

Exercise may contribute a bit to weight loss, or it may contribute nothing -- testing that proposition is a bear. What's clearer and clearer is that if you really want people to lose weight, whether they exercise or not, you get them to cut carbs.

(Or, as we have done in the US since 1980 or so, if you want more of them to become obese and die young, whether they exercise or not, you feed them lots of carbs and hardly any fat.)

Surely we can't ignore Taubes's analysis, in the article below, of how our dear 'health and fitness industry' has over-sold the weight-loss benefit of exercise with very little science to back it up.

Why do so many of us in Crossfit lose weight, then? Check the last 2 paragraphs of the article for a clue..., wfs

Comment #96 - Posted by: matt h - 49 179# 1mar11 at November 30, 2011 4:23 PM

Today's wod was:
1000 meter row
40 overhead squats rx 75
30 ghd situps
20 knees to elbows
10 deadlift rx 275

rx except 65 lb ohs.


great workout

Comment #97 - Posted by: Doug at November 30, 2011 4:26 PM

What is a "corn cob" pull up? Seen a couple people mention them, but I can't find 'em in the exercises or FAQ's.

Comment #98 - Posted by: MDMelissa at November 30, 2011 4:40 PM

Jeff @ work
metal rings no tape. Couldn't get more than 2 ring ext in a row.
Turned around after each roll.

Comment #99 - Posted by: Jeff & Charity Vale @ CF Snohomish at November 30, 2011 4:53 PM -- wfs -- is the Gary Taubes article I tried to link to above (extra "," at the end messed up the URL...)

Comment #100 - Posted by: matt h 50 179# 1mar11 at November 30, 2011 5:23 PM

DNC WOD; first time ever. Vertigo overwhelmed me after 3 rolls. Salvaged a workout with 5 x 10 Sots press.

Comment #101 - Posted by: Xman at November 30, 2011 6:18 PM

as rx'd

Comment #102 - Posted by: Toby D at November 30, 2011 6:32 PM

JamieBu #50:

word to that. i was actually looking through to see if anyone else was doing martial arts rolls too!

Comment #103 - Posted by: Eamon at November 30, 2011 6:35 PM

13:49, one toe on the ground for ring extensions.

Comment #104 - Posted by: Alan H. in Kabul at November 30, 2011 8:39 PM

As RX ,male 5'5 148 lbs, 40 years old
9:30 min.

Comment #105 - Posted by: Stef at December 1, 2011 7:23 AM

5 forward rolls
5 SOTS press


Comment #106 - Posted by: ferb44 180# at December 1, 2011 8:18 AM

Skipped. Made up yesterday's WOD since I tried out a Crossfit affiliate that day.

CFWU x 3
"Diane" 7:30 as Rx.

Tired and sore. 41 seconds off my PR.

Comment #107 - Posted by: Sheldon N (M/34/6'/183) at December 1, 2011 5:26 PM

M/ 37/ 133 lbs/ 5'-6"
As Rx: I did 3 complete rounds but had to stop a bunch of times to stop from vomiting.. I'm not sure if it was the rolls or what I ate for lunch... I had no problem with the rings or the Sots press, but the rolls were killing my stomach.. I did not vomit during the WOD, but went home, and by that I mean I practically crawled home, and then puked. I am pretty darn good at most gymnastics movements and the constant rolling (forward actually hit me harder than backward) REALLY got my stomach upset.. the first round I went through pretty fast and was little bit wobly walking to the bar to do the Sots press, but after that... all my time was on the rolls.. I think I ate something, and that combined with all the rolls, killed my stomach.
I will NOT be repeating this WOD.. my muscles and breathing were fine.. my stomach was not. I liked the rings movement and will play with that in the future, and the Sots press is a great movement for midline stability as well as maintaining a good hard squat base position, while also being a challenge to controlled press, but no more high rep rolls for me.

Comment #108 - Posted by: anton at December 2, 2011 6:28 AM

Paul: 6:21
Harold: 6:41
Jen: 7:38
Gunnar: 9:32

Comment #109 - Posted by: jenniferw at December 2, 2011 7:11 AM

12:05 @ work

Comment #110 - Posted by: JDisch at December 2, 2011 1:06 PM

rx'd 9:42. really sick for like 2hrs, no mats so the rolls were ninjitsu style ( arm shoots between the legs until shoulder and side of head make contact), backward rolls also came off one shoulder and side of head.

Comment #111 - Posted by: jason at December 2, 2011 3:51 PM

15 minutes - Pretty ugly. Ring work - hard to hold myself in place and push opp. arm out. Did 10 forward rolls instead of back roll and 45 lb bar for sots.

Comment #112 - Posted by: rob hole at December 2, 2011 4:27 PM

20 mins even. pull up bar too narrow to fully extend arms. think i enlarged bald spot on back of head doing back rolls... 1k run wu 4:42.

Comment #113 - Posted by: kevin o at December 2, 2011 8:07 PM

Used 20# bar
Did ring extensions with TRX straps and feet on the ground.


Comment #114 - Posted by: JFA at December 3, 2011 7:51 AM


Comment #115 - Posted by: Mik at December 3, 2011 10:19 AM

18:03.....subbed rolls with 10 burpees

Comment #116 - Posted by: Pacers at December 4, 2011 4:13 AM

BS 12x2x60% 170

Press 5(75%)-3(85%)-1(95%)

Then wod as rx'd


Had to stand after each roll due to 5' mat
need to work on back rolls and sotts

This one is tougher than it looks.

Comment #117 - Posted by: JoeR at December 6, 2011 3:45 AM


Comment #118 - Posted by: al deezy at December 6, 2011 5:31 PM


11:22, neck sore.
poor range of motion in wrists was a problem. really sore lower back the next day.
But a good change up there.

Comment #119 - Posted by: Matt A at December 7, 2011 1:59 AM

M 29, 78kg, 184cm


Did the extensions with knees up as the rings at the gym is so low, but that wasnt the time consuming part, it was the rolls.


Comment #120 - Posted by: JohnnyRoxxter at December 7, 2011 4:18 AM

completed, not for time, with 15 lb sot press

Comment #121 - Posted by: rawhide at December 7, 2011 7:17 PM

Thank God thought it was just me, sick for the rest of the evening....Sub

Comment #122 - Posted by: Danny at December 7, 2011 8:58 PM

14:14 rx

Comment #123 - Posted by: Raph at December 8, 2011 6:32 PM

CFWU-3. From home. No pullups, mainly because rings in way & too lazy to move them. Pushups 1st 2. HSPU 3rd. Superman. Run 400m on TM.
Just muddled through it. Trying to work on rolls. Got hang on backward ones about 3/4 way through. Went real slow-resetting after each rep. Ring ext not too bad. Pretty good "position", but kept swinging too much.
Don't bottom out when doing sots presses. Provides more stability.

Comment #124 - Posted by: jrm at December 11, 2011 6:26 PM

13.56. Used a pullup bar for side to side.

Comment #125 - Posted by: JonNYC - 43/M/170/5'11" xfit since 6/08 at December 14, 2011 8:29 AM

16:35 as rx. Had to go to another room to do the rolls.

Comment #126 - Posted by: SF at December 18, 2011 1:47 PM

5 burpees
5 turkish get-ups, R hand, 40 lbs.
5 turkish get-ups, L hand, 40 lbs.
10 sots presses, 20 lbs. dbs

2 rounds in 20 minutes

Comment #127 - Posted by: Manchild at December 24, 2011 12:19 PM


HRE done on smith m/c with short lengths of strap meant that I was pushing myself from side to side but it seemed to work ok.

BWR/FWR done simultaneously each round (x5 FW+BW) as I only have one mat.

SP with almost a thruster grip and a wide stance.

Comment #128 - Posted by: zenoperegrinus at January 1, 2012 1:29 AM


Comment #129 - Posted by: Doug at March 28, 2012 1:17 PM

19:06 rx'd. Every backwards roll was a failed rep, but I kept trying to get the motion down. I never completed on my feet. Also note to self on sots press: start in OH squat position, remember to keep knees over toes and both wide.

Comment #130 - Posted by: J.Wood at September 27, 2012 1:38 AM

wow, my neck is super sore from this one - the hanging ring extensions i guess.

Comment #131 - Posted by: Mel/39m/5'10"/175 at December 15, 2012 6:50 AM

Did yesterday's WOD scaled to 135#

Comment #132 - Posted by: JRo at October 4, 2013 3:44 AM


I actually feel pretty good about this one.

9:25 as rxd

Comment #133 - Posted by: john at October 4, 2013 8:38 AM

Actually, my mistake. I don't have rings, so I did corn cob pullups insteand of those.

Comment #134 - Posted by: john at October 4, 2013 8:39 AM

7:15 Rx'd

Comment #135 - Posted by: M/36/176/5'11" at October 4, 2013 10:57 AM
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