October 4, 2013

Friday 131004

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

Post time to comments.

Compare to 111129.

DustinPappas_running_th.jpg

Enlarge image

"A little different scenery than the 400 meter run at the garage."
-Dustin Pappas, Yosemite.


Building the Games With Rogue: Part 1 - [video]

Posted by Pukie at October 4, 2013 5:00 PM
Comments

12:08 as Rx. Going to try this one again tomorrow. I think I can get sub 10 if I can get the dizzy feeling to go away. Back rolls were the worst. Felt like pukie was coming. Fun WOD.

Comment #1 - Posted by: Gavin at October 3, 2013 5:34 PM

What is a Hanging Ring Extension?

Comment #2 - Posted by: Eddie at October 3, 2013 5:45 PM

Click on the compare to WOD and there is a demo in that.

Comment #3 - Posted by: Greg at October 3, 2013 6:00 PM

Whats a hanging ring extension?

Comment #4 - Posted by: Peter at October 3, 2013 6:05 PM

What can you substitute for forward and backward rolls?

Comment #5 - Posted by: Dan at October 3, 2013 6:07 PM

@ #4 there is no substitute

Comment #6 - Posted by: Ian at October 3, 2013 6:12 PM

This photo is awesome! It is the epitome of where man was meant to be.

Comment #7 - Posted by: Kirk at October 3, 2013 6:18 PM

It's really frustrating when the WOD is so technically challenging that newer crossfiters cant do it. Any suggestions for an overweight guy who has no access to rings and cant do roll's?

Comment #8 - Posted by: Caleb at October 3, 2013 6:46 PM

@Caleb, it's a gymnastics WOD, so work on gymnastics stuff. Handstand holds against a wall, or stand balancing on one leg for time (try to get 1 minute each leg) or standing broad jumps, or hollow rocks...

Google gymnastics WOD and pick exercises from that site. Something to work on balance and coordination and skill.

Comment #9 - Posted by: Gavin at October 3, 2013 6:58 PM

Gavin, you have a skill for patiently explaining ideas and encouraging those who need it. You are going to be a great box owner.

Comment #10 - Posted by: Jump alum at October 3, 2013 7:08 PM

Caleb #7: When I need to sub an entire WOD I just go look something up in the archives that I can do, and do it instead. It's best to use a WOD that falls in the same category of movement types, metabolic pathway, etc. as they one you're skipping, if possible. There are so many out there, just shop around in the archives. Or, just leave the current mainsite WODs for a bit and follow some old WODs for a while. You really don't have to follow the current mainsite WODs to get excellent CF programming; I don't know why so many CFers get stuck on that. The richness available to us on this site, in terms of WODs to choose from, is pretty awesome.

Comment #11 - Posted by: Steve Cole at October 3, 2013 7:08 PM

Does anyone have advice for improving on forward rolls? The hanging ring extensions and Sotts presses were ok. The forward rolls were awful. Dizzy after every roll. Began vomiting severely during round 4. Skipped the rolls in round 5. Still not fully recovered now. Time: 29:04. Is there any way to avoid this? Thanks.

Comment #12 - Posted by: Mike at October 3, 2013 7:22 PM

Any background on the sots press? I absolutely suck at them...can do almost no weight, and I can't figure out why.

#10 Jump alum, I agree.

Comment #13 - Posted by: Jim R. 50/5'8"/160 at October 3, 2013 8:15 PM

My FAVORITE Place on Earth

Comment #14 - Posted by: Britt at October 3, 2013 9:06 PM

This looks like what I would be doing if park rangers were trying to kick me out due to GOVERNMENT SHUTDOWN!

Comment #15 - Posted by: vann at October 3, 2013 9:17 PM

Subbed rolls with 10 hspu
8:40

Comment #16 - Posted by: Fred 39/176/77 at October 4, 2013 12:00 AM

where is the photo taken woul sure like to visit one day?

Comment #17 - Posted by: Jarrod at October 4, 2013 1:08 AM

Yes indeed a great photo. I went there in 2010 and stayed in Yosemite for 3 days at Wowoma. Truly a great place.

Comment #18 - Posted by: Guy at October 4, 2013 2:23 AM

16:47 rx

Comment #19 - Posted by: gb 46/m/71"/185# at October 4, 2013 2:48 AM

F/52/5'6/119
5 rounds
Hanging ring progressions 1 foot on floor
10 rolling pistols
15# sots press
13:09
Could not afford to be nauseous
Weighted pull ups
5 x 3 @25#

Comment #20 - Posted by: D.S. at October 4, 2013 4:00 AM

"Diane"
21-15-9 reps:
Deadlift, 195#
Handstand Push-up, kipping to Abmat

6:18 (pr by 0:35 and 10# over 130729)

Comment #21 - Posted by: Joe Northside m/35/70"/195 at October 4, 2013 4:22 AM

First time doing this. Pack: 19:39

Comment #22 - Posted by: William at October 4, 2013 4:36 AM

11:51! I was so Close to puking a couple of times becasue of the rolling so I had to take several breaks! :p

Theos wod didn't look that Hard, but It was surprisingly tough! And the nausia made it even header! :)

Comment #23 - Posted by: Anders 26y,72 kg,179 cm at October 4, 2013 5:21 AM

M/46/5'11"/200

5 rounds

5 hanging ring extensions (feet on stool out in front)
5 front rolls
10 45# Sots presses

13:18

Comment #24 - Posted by: nutfam at October 4, 2013 5:30 AM

17:07 RX No puke but definitely close!!

Comment #25 - Posted by: Carlos at October 4, 2013 5:36 AM

M/31/187/5'9"

2 sets of rings for 8 guys...

13:58Rx

Comment #26 - Posted by: Newmann at October 4, 2013 5:40 AM

WOD SCALA 15:50 with toe on floor

Comment #27 - Posted by: GiAirMo at October 4, 2013 5:59 AM

M/34/5'6"/150

5 rounds

5 hanging ring extension ( false grip )
5 front rolls
5 straight arm back extensions
10 45lbs Sots presses

16:26min

Comment #28 - Posted by: Matt at October 4, 2013 6:00 AM

Soooooo what's a hanging ring extension? Bueller? A google search was not fruitful.

Comment #29 - Posted by: Johnny C at October 4, 2013 6:10 AM

This is one of the best photos ever posted on this website. Very cool,

Comment #30 - Posted by: Jeff at October 4, 2013 6:12 AM

F/43/5'6"/140

5 hanging ring ext on a toe
5 fwd rolls (2 bkwd rolls in the first round, then skipped the rest)
5 Scots press, 35#

10:39

really wide grip and stance helps some with the Scots press, but not much else helps with any of the rest of it...

Comment #31 - Posted by: mom to five at October 4, 2013 6:15 AM

Can't do hanging ring extensions and no room for rolls so...
5 rounds:
10 KB swing, 1.5 pood
10 Ring dips
10 Pull-ups
10 Box jumps
10 Sots presses, 10#
16:48

Comment #32 - Posted by: Jim R. 50/5'8"/160 at October 4, 2013 6:25 AM

#27 Johnny C -- click on the "Compare to" link to the first time this wod came up. There are photos and a demo vid there.

Comment #33 - Posted by: EG at October 4, 2013 6:28 AM

Good morning fellow denizens of the cyber gym. Your friendly neighborhood bingo here. 'Tis true we no longer have daily videos of the WOD here on CrossFit.com, and this not being January we (some would say thankfully) do not have a daily Newbie Chronicle. We DO, however, still have the magical "Compare To" link above. It's right there just under "Post time to comments."

Clicking on "Compare to" today will bring you to November 29, 2011. There is a video of Trainers doing this very WOD. Really. I kid you not. On the video you will see just what comprises a "Hanging Ring Extension".

Honest.

There are three legs to the CrossFit stool if you are to be a solo Main Pager as I was for some 6+ years. The third leg is self-sufficiency; if you do not belong to a CrossFit Affiliate it is incumbent upon you to not only do the training but also to do everything your Affiliate trainer would do. You know, like sub and scale. There are a number of folks here who extend considerable goodwill by answering questions (good on ya Gavin and Steve Cole ), but in the end you still have to take the time to utilize all of the considerable resources here on the Main Page and over on the Message Board.

Like "Compare to"!

Cheers.

Comment #34 - Posted by: bingo at October 4, 2013 6:42 AM

@#27 Johnny C, click the "compare to" link in the WOD and look at the photo or watch the WOD demo videos.

http://www.crossfit.com/mt-archive2/008022.html

Comment #35 - Posted by: Gavin at October 4, 2013 6:45 AM

For time
800m run
25box jumps
25kb swings, 1.5p
25hand release pushups
25burpees
25ghd situps
400m run
15toes to bar
10front squats, BW#
400m run
15toes to bar
10handstand pushups
200m run

Comment #36 - Posted by: John at October 4, 2013 6:55 AM

14:27

wish I could have been closer to the tumbling mat so I could have done a better time.

Comment #37 - Posted by: BW at October 4, 2013 7:27 AM

#27 Johnny C

Click on link from last time: "Compare to 111129".

There is a good picture there for both the ring extension and sots press.

Comment #38 - Posted by: Ronnieboy M/50/185 at October 4, 2013 7:29 AM

Looking at Yosemite b/c its closed

Comment #39 - Posted by: BamaMan at October 4, 2013 7:36 AM

Don't have rings or mats, so I did a 10 minute version of Cindy to stay in the goal metabolic pathway. 5 pull-ups, 10 push-ups, 15 squats; Completed just under 8 rounds. (I was on 13 Squats when the timer went off)

I did a bit of skill work on the Sots press with a broom stick and a 45 lbs barbell after.

To end I did a max set of strict pull-ups; 15 reps.

Comment #40 - Posted by: Michael M/23/5'9"/170 at October 4, 2013 7:55 AM

As RX'd 9:48

Wanted to LOOSE MY BREAKFAST after all those front/back rolls

Comment #41 - Posted by: James Bobo at October 4, 2013 8:42 AM

#15 DBs for Sots Press (go up)

10:31(1:39,1:54,2:16,2:18,2:23)

Comment #42 - Posted by: DLong (M/38/5'10"/185) at October 4, 2013 8:46 AM

front squat 1-1-1-1-1 (135, 155, 185, 205, 215)
1 mile run

M/53/190lb

Comment #43 - Posted by: QB5 at October 4, 2013 9:00 AM

8:03

PVC Sots press x 20

Comment #44 - Posted by: Victor 26/175/6'1" at October 4, 2013 9:13 AM

Fun WOD today.

Subbed an Archer push up for ring extension and 15lbs on the Sots press. 9:06

Comment #45 - Posted by: Mike_D at October 4, 2013 9:23 AM

PVC Sots press x 20

8:03

Comment #46 - Posted by: Victor 26/175/6'1" at October 4, 2013 9:23 AM

FUN! Scaled with one foot on floor, 10:49

Haven't rolled like that since I was a kid!

Comment #47 - Posted by: Toolman at October 4, 2013 9:38 AM

Skipped this -- I remember well from Nov. '11 how queasy I felt after doing this wod.

Went to the track instead and did 400m repeats, each right around 1:25.

Comment #48 - Posted by: Bill M. m/49/5'3"/135 at October 4, 2013 10:04 AM

Bill M.- I sure remember that feeling from last time too. Old guys aren't meant to do rolls.

Your sub was much harder than mine. I just took the dog for a long run, while I rode along on the bike!

Comment #49 - Posted by: Kevin C. (M/54/5'11"/178) at October 4, 2013 10:18 AM

2/3 of cycle 30 done. Thanks CF for the gymnastics practice! Never done backwards rolls before. In the later rounds, I started to get down catching myself with my hands instead of my head. Had to sub the bar instead of the rings cause there wasn't enough room for me to extend my arm.

Comment #50 - Posted by: Franiel at October 4, 2013 10:48 AM

No rings and instead of subbing some wierd approximation, I made up WOD 130929-Sunday:
21-18-15-12-9-6-3 rep rounds for time of:
Walking Lunge Steps
95# Barbell Thrusters
Pull-Ups
Knees to Elbows
Time - 35:43
Brutal combination of exercises, weight & reps.

Comment #51 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at October 4, 2013 11:05 AM

04:15

No rolls, just couldn't figure out a good place to do them.

Comment #52 - Posted by: Craig Beveridge 39/M/5'11/210 at October 4, 2013 11:09 AM

Kevin -- your sub sounds much more enjoyable! Now I need to get a dog so he can do the running instead of me : )

Comment #53 - Posted by: Bill M. m/49/5'3"/135 at October 4, 2013 11:50 AM

Why am I suddenly singing, "The Sound of Music," to myself? :)

Comment #54 - Posted by: twoton at October 4, 2013 11:51 AM

no rolls, but shoulder rotations to stretch shoulders, took time, 8'37"

Comment #55 - Posted by: David at October 4, 2013 12:20 PM

5 rounds
ring arm extensions standing on one foot
5 forward rolls
tried back rolls wasn't happening just add it to the list of things to work on
10 sotts squats 45#

did not time it

Comment #56 - Posted by: Mike Andridge/43/5'8"/175 at October 4, 2013 1:24 PM

SUB today
20min of EMOM:
3 Strict Pull ups
4 Step ups on 20" box with 45lbs sandbag
5 Ring push ups
6 sit ups
10min recovery
30sec on/10sec off walking lunges with 45lbs sandbag. Every round bag goes to ground then alternate shoulders for each round.
10min recovery
mow yard for time/ cool down

Comment #57 - Posted by: Chad R. (M/30/73"/197) at October 4, 2013 1:35 PM

Greg, EG, bingo, Gavin, Ronnieboy, thanks for the instructions! Bad on me for not seeing Greg's earlier suggestion to click on Compare to. Compare to. There it is! : )

Comment #58 - Posted by: Johnny C at October 4, 2013 2:04 PM

M/36/5'4"/145lbs
As RX'd
8:02

Comment #59 - Posted by: Matt Burritt at October 4, 2013 2:26 PM

Rx 13:59

Was super slow on the rolls first 2 rounds, finished them in over 7 minutes, did last 3 rounds in under 7 minutes once got technique down

Comment #60 - Posted by: Davis M/28/5'9"/160 at October 4, 2013 3:31 PM

9:05

SOTS at 30#

F/42/127/5'9"

Comment #61 - Posted by: Trina at October 4, 2013 3:41 PM

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Scaled to 95# for all lifts.

15:35

M/45/142#/5'6"

Comment #62 - Posted by: Tom G. at October 4, 2013 4:46 PM

Anyone who took their level 1 sept 21-22 at CrossFit Fury get their results yet?!! It's killing me!

Comment #63 - Posted by: Corrin at October 4, 2013 4:50 PM

amazing photo!
I love Yosemite.

Comment #64 - Posted by: Spence at October 4, 2013 5:42 PM

No rings so had to build a couple of hanging harnesses from the pull up station. Awkward, but bloody worked the shoulders. Otherwise rx'd at 15.06.these gymnastics workouts are awesome. Cheers!

Comment #65 - Posted by: Benjamin Woods at October 4, 2013 6:26 PM

Jim R I have the same problem with the SOTS, for me it's range of motion. I used a 20# bar and did the presses using a milk crate for support in the squat position.
Did the ring extensions and rolls as well.

Comment #66 - Posted by: Chuck B 55/5'11"/165 at October 4, 2013 7:20 PM

yeah, I see the backward rolls make everyone want to puke. I did 3 rounds after breakfast and had to stop- or puke and probably stop anyways.

Went back for seconds about 6 pm and finished all fwd and back rolls and 45 lb sotts presses. Ring extensions with toes on ground at some angle of mediocrity. 15:55.

So why did we all get upset stomachs? Inquiring minds want to know. (So proud of myself for posting w/o cussing- the hour or so in the fetal position after the AM attempt had me cussing plenty).

Comment #67 - Posted by: civilsid at October 4, 2013 7:22 PM

9:41 rxd the rolls foward and backward made me feel like throwing up

Comment #68 - Posted by: Jake Kiddoo at October 4, 2013 7:37 PM

Substituted Ring workout: Push-ups, Pull-ups and Dips
Être prêt
Soldier for Life
M/56/6’/214

Comment #69 - Posted by: Pete In Sun City at October 4, 2013 8:27 PM

Cindy 12 rounds

Comment #70 - Posted by: Simon Boote M/42/80kg/6' at October 5, 2013 2:29 AM

ahhh... Yosemite. One of the best places to climb.

Comment #71 - Posted by: Angelo at October 5, 2013 6:04 AM

2013-10-05: Ran 5k.
2011-11-29: 10:44. Mistake - Extensions done in dip position

Comment #72 - Posted by: gs at October 5, 2013 7:32 AM

22:12

Comment #73 - Posted by: myles456 at October 5, 2013 10:06 AM

5 Rounds
10 Dips
15 Weighted Sits
15 Back Extensions
5 Pull Ups
10 45# Shoulder Press
11:27
Then
500 M Row
Last time was 12:19

Comment #74 - Posted by: dyagg at October 5, 2013 12:57 PM

Glad to hear so many others got close to Uncle Pukie on this one! Had to go slow and really gather myself before each roll.

Not very good at ring xtn, but completed them. Only had access to a 25# bar for SOTS press. Need to add weight next time.

Comment #75 - Posted by: Will at October 5, 2013 1:04 PM

12:38 as rx'd
A little dizzy but fun

Comment #76 - Posted by: Rowan (M/49/5'5"/150) at October 5, 2013 1:44 PM

Hy there...

second workout today (after my work) at 4pm!

I has scaled also this... no rings in gym.

5 rounds of
5 reps each side push-ups with a wide angle arm
5 forward roll
5 backward roll
10 neck press in stand position with 45lbs

TIME: 12:19

Push-Ups work at the moment very well but I can not do a sots press. I think in 4-5 weeks there will be no more problems. I will work for this skill!!!

Best regards and good night from germany
Markus

PS: In 3rd round of forward roll pukie was not far away from me... He will not come but in my mind forward roll and backward roll is very hard!

Comment #77 - Posted by: Markus Bukowski at October 5, 2013 2:12 PM

10:19 as Rx'd

Comment #78 - Posted by: Jetté 44/M/5'11"/175 at October 5, 2013 2:22 PM

9:57 rxd. The rings harness kept shifting on each extension. On the sot press, I had to use a wider grip to be able to perform the press

Comment #79 - Posted by: Luis Estrada at October 5, 2013 3:09 PM

9:57 rxd. The rings harness kept shifting on each extension. On the sot press, I had to use a wider grip to be able to perform the press

Comment #80 - Posted by: Luis Estrada at October 5, 2013 3:09 PM

10:10
Scaled Extensions with a band
Sots @ 33#

Comment #81 - Posted by: Cyndee K at October 5, 2013 4:57 PM

Scaled for newbie:
3 rds for time
3 assisted hanging ring extensions
3 forward rolls
3 backward rolls
pvc-5 Sots press 10 reps

Couldn't quite master the backward roll so I ended up practicing rolling back to my hands.

5:15

Comment #82 - Posted by: ginamf at October 6, 2013 6:28 AM

CFSB back squat 5-5-5

180-190-200


Then, 3 rounds of
5 Hanging ring extensions
5 Forward rolls
5 Backward rolls
20 pound Sots press, 10 reps

11:59

The Sots press isn't too bad with a super wide squat stance, but I don't think that's the point, so I did it from a normal squat--much worse.

Comment #83 - Posted by: BC (26/M/5'9"/140lbs) at October 6, 2013 5:35 PM

Did 8RFT of;

200m run
7 OHS 75#
7 back ext.
7 ring push-ups

19:15

Comment #84 - Posted by: ART/M45/5'5"/150 at October 7, 2013 2:34 AM

I laughed when reading notes about nausea.
I forgot I was 50.

5 Min on Bike & 2 Rounds Basic Warm Up

Scaled.
5 Hanging ring extensions (Foot on Ground)
5 Forward rolls (4th Round-Pike HSPU)
5 Backward rolls (4th Round-Pike HSPU)
40 pound Sots press, 10 reps

4 rounds instead of 5
13:24.9
Puked when taking off shirt for shower - LOL!

Comment #85 - Posted by: KeithP (M/50/6'3"/245lb) at October 7, 2013 8:54 AM

11:55

Comment #86 - Posted by: Ukkrew at October 7, 2013 9:58 AM

M/23/5'11"/187.6

5 ring extensions
1 forward roll
1 backward roll
10 Sots press

27:16.97

I spent about half my time feeling like I was going to puke after each roll.

Comment #87 - Posted by: Miles Forks at October 7, 2013 1:29 PM

Compare to:

111129
OHS 3-3-3-3-3
135-155-165-175-180

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

Comment #88 - Posted by: B. Rhaly at October 7, 2013 3:00 PM

M/49/218/67"

4 rds only (got a headache)
5 Hanging ring extensions (right arm + left arm = 1) (one leg supported)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Lap 4 : 25:10:27
Lap 3 : 17:06:90
Lap 2 : 09:19:63
Lap 1 : 04:59:34

Comment #89 - Posted by: kalauka at October 7, 2013 11:42 PM

M/49/210/67"

4 rds only at 25:10:27 of:

5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Lap 4 : 25:10:27
Lap 3 : 17:06:90
Lap 2 : 09:19:63
Lap 1 : 04:59:34

Comment #90 - Posted by: kalauka at October 7, 2013 11:47 PM

10:25 15 kg sots press

Comment #91 - Posted by: Tomi K. M/31/180/80 at October 8, 2013 5:23 AM

9:29
Had to shoulder roll on the backwards rolls.
Splits:
Rnd 1: 1:48
Rnd 2: 1:48
Rnd 3: 1:55
Rnd 4: 2:06
Rnd 5: 1:50

Comment #92 - Posted by: PW56 at October 8, 2013 10:44 AM

36:44

I did all the Sotts presses at once and then went to another part of the gym for the other half of the workout. The rings were the easiest part and the first set of backward rolls took me almost 8 minutes. Last two rounds took 5 total though so progress.

Comment #93 - Posted by: Edwin 31/M/68"/170 at October 9, 2013 7:30 AM

11:50

Comment #94 - Posted by: Marty at October 9, 2013 2:00 PM

Hey, where are the federal agents in the picture, chasing the guy? If you look closely, you can see them in the treelike. He's smoking them! Federal government 0, Crossfit 1!!!

Comment #95 - Posted by: Doug R at October 11, 2013 7:06 AM

Hey, where are the federal agents in the picture, chasing the guy? If you look closely, you can see them in the treelike. He's smoking them! Federal government 0, Crossfit 1!!!

Comment #96 - Posted by: Doug R at October 11, 2013 7:06 AM

Hey, where are the federal agents in the picture, chasing the guy? If you look closely, you can see them in the treelike. He's smoking them! Federal government 0, Crossfit 1!!!

Comment #97 - Posted by: Doug R at October 11, 2013 7:06 AM

14:44

Had to use box for 3 of the sets of ring extensions.

Comment #98 - Posted by: Jimmy at October 11, 2013 2:29 PM

m/39/5'9/185
CFWU-2
24:54
Last rounds better, esp backward rolls & sots presses. Good breath before each rep on Sots helped. Ring ext not too bad. Good hollow body position.
11/29/11:26:45
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.

Comment #99 - Posted by: jrm at October 14, 2013 7:13 PM

45/m/176cm/73kg

Without rolls, didn't wanted to be sick for hours like last time.

6:51

Hanging ring extensions with regular grip were easier than with false grip.
Sots press improved.

Comment #100 - Posted by: Memuc at October 17, 2013 11:40 PM

10:30

Comment #101 - Posted by: mlt at October 23, 2013 3:14 PM

25:19

Subbed 50 wall walks (stationary) for hanging ring ext.

Comment #102 - Posted by: Ronnieboy M/50/5'9"/185 at January 3, 2014 5:39 PM

CFWUx2
13:49 (-:16)

Comment #103 - Posted by: Doug at July 14, 2014 8:28 PM
Post a comment






Remember personal info?