Thursday, December 10, 2009

Friday 091211 Invert Hang / Ring Push-Up

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6 comments:

  1. MikeDecember 10, 2009 at 8:16 PM

    Didn't know of a good sub for this. So, I'm Mr. Sub for the WOD today.

    Inverted hangs = 2 hanging straight leg leg-lifts lifted as high as possible
    Ring Push-Up = push-up on a type of soft ball with handles similar to a soft kettle bell

    5 rounds of 15 each
    TT = 9:51

    I think my sub creation is similar to Craig's 2 pood kb swing sub where it would take 373 hanging straight leg leg-lifts to equal one inverted hang. So, a very not as Rx'ed WOD for me today. Oh well, didn't know what to sub.

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  2. smoreywyDecember 10, 2009 at 10:19 PM

    I did the inverted hang from a pull up bar and did the ring push ups. The first few inverted hangs were decent in each set then it was just hard to get my shit straight. This kind of stuff is why gymnasts have huge arms and ripped abs! Took me around 20 minutes, but tried hard to get correct form on the hangs.

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  3. Elgin Garage GymDecember 11, 2009 at 6:43 AM

    Yeah I respect the idea of this WOD, but I need to do something else. Still wondering what I'll end up doing...

    This is what I did at the FD yesterday.

    Warm Up:
    Back Squat 15-10-5
    *20 GHSU(TC) after each set.

    135-185-205

    Back Squat 5-5-5-5-5
    *20 GHSU(TC) after each set.

    225-225-235-245-255

    Warm Up:
    Thruster 15-10-5
    *10 Seated Leg Extensions after each set @150lbs

    95-115-135

    Thruster 5-5-5-5-5
    *10 Seated Leg Extensions after each set @150lbs

    155-165-175-185-195x3

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  4. JustinDecember 11, 2009 at 7:08 AM

    WODoers: Here are my impressions of this wod.

    1. Highschool football players who make fun highschool gymnasts are playing with fire.

    2. I am incredible weak trying to stabilize my entire body.

    3. This is really fun and we should do wods like this more often.

    4. My chest and shoulders will be acutely sore in tomorrow and the next day, probably abs too.

    I figured out a way to do this rx'd with onlhy one set of rings. I hung them at five feet and used a five foot step later to support my feet on the push ups. I must say I was acutely aware of the realities of a strap failing on my rings as I staired down at the concrete from 5' up.

    Jacob: Check out the crossfit journal article on crossfit strength bias. The wods are already programed and those guys got huge gains in strength in a short abount of time. Might be just what you need to be games ready on the heavy lifts.

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  5. Craig FletcherDecember 11, 2009 at 3:15 PM

    I want to try this WOD when I get back. Right now Chelle and I are in Crested Butte for three days of snowboarding, and the early season conditions are great! So today's WOD was three hours of snowboarding for the first time in three years. The legs shall burn. More tomorrow and Sunday.

    Then for fun, when I got back to the room, already beat down, I did 5 rounds of

    20 honest pushups
    10 DEEP chair dips with feet above shoulders on a table (these were harder than I thought)
    20 situps

    TT - 11 minutes and change.

    Now we're going out to get some food. I have hereby earned the 53 beers I am about to drink. I'm on vacation dammit.

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  6. Myles lewisDecember 11, 2009 at 5:08 PM

    Did this today with Travis. It was a challenge and different which is cool.
    Justin I agree totally with your strength bias comment. I have tried a few different lifting programs to get my numbers up. And it did drop my other numbers. So I feel that every .com wod should be done and one should supplement with other strength workouts but you are also walking a fine line on overtraining. It is hard to do just the .com wod but it realy works.

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