October 20, 2010
October 24, 2010
The Ring(s)

After going heavy and hard on Tuesday, class began at a bit of a slower pace on Thursday night. First up was some muscle up practice, and that meant some time on the rings.

Muscle-Up Prep: 1x ring rows and 1x ring row to ring dip.
After completing the prep work, class divided into two groups, with one group working an assisted muscle-up, and one group going unassisted.

Overly simplified, the muscle-up is simply a combination of a pull-up and a dip done on the rings with a nasty little transition in between the two. A proper false grip and time spent on getting the technique down, especially the transition, are essential. More work is always beneficial, but in the meantime, check out this fantastic in depth muscle-up tutorial from Jim Bathurst at beastskills.com (there is a ton of information on getting your grip set up, some great progression work that will help, and a great video of an absurdly awesome all-muscle muscle-up from the 1991 Worlds – don’t worry, you’re not going to die if you watch this rings video…)

(It was awesome to watch Sebastian and Sara
who are both dangerously close to achieving a full muscle-up!)

After monkeying around on the rings, it was time for a little metcon. In keeping with the simian-theme, CFDC performed a slightly altered version of Thursday’s HQ WOD “Brenton”:
6 rounds for time of:
bear crawl 84ft;
standing broad jump 84ft;
for every 5 broad jumps, perform 3 burpees.

Nice work by everyone. We are currently drawing up plans for the Nutritional Challenge recommendations, so be sure to send in your answers to the questionnaire if you haven’t already done so. Until then, enjoy the end of the week and get ready for some great looking weather this weekend.



  1. Maiko D. says:

    I was hoping you guys would do the Brenton workout. I was going to give it a shot this evening if there’s nothing going on on the court. Is 84ft the length of the court?

    Sara – you look SO F’ING close in that picture!!!! I thought you nailed it until I read the entry!!!

  2. SaltyHat says:

    Maiko – length of the court is 84′ (thus, Tom ran us through 6 rounds instead of 5, totaling 504 total feet per exercise, rather than 500). However, the width of the basketball court is 50′, and Dave was doing the WOD at the same time we were, but going back and forth width-wise to make 100′.

  3. Maiko D. says:

    Thanks Salty! I think I’ll give the CFDC version a try. I’m sure I’ll have a lovely time doing the broad jumps.

  4. SBV says:

    So close! I really appreciate everyone bearing with me while I took a few extra attempts.

    I can see from the picture that I’m not “shooting” my head and shoulders through the rings enough. I need to trust that I’m getting enough height and learn to commit to the second half of the movement. I plan to start incorporating more ring work into my routine in an effort to get more comfortable on the rings.

    The bear crawl absolutely killed me.

  5. Steph says:

    Holy lung buster! The bear crawls would’ve killed me, whereas I’m sure they weren’t a problem for donkey kong Salty 🙂

    Free park wod tomorrow morning! I’ll be there to take pics! See whoever’s going there!

  6. Maiko D. says:

    Alrighty, I did CFDC’s version of Brenton after work and finished in 12:54. I was hoping to finish faster but the broad jumps did me in. I averaged 13 broad jumps/6 burpees but I took too many breaks in between reps. I didn’t do any ring work but I did watch Ori coach the muscle-up for a few minutes. Didn’t meant to be all ease-dropping/creepy about it but I got some ideas on what to work on.