August 10, 2011
August 15, 2011

After a few good beat downs, things slowed down a bit for Thursday’s class, focusing on some skill and core work.

Skill 1:
Ring Work

Class started off with inversions (2x each person) and then progressed on to skin-the-cat.

Really focus on maintaining control through-out each exercise, avoiding rapid, jerky movements – this is one time where explosive power will work against you.

Skill 2:
KB Snatch Progression

After wrapping up some gymnastics work, class revisited the KB snatch progression from the end of July. Take a minute to make the jump and review the movements. OH, and don’t worry if you missed your chance to practice these again; after seeing the progression two times in two months, I’m willing to bet these will be showing up again soon…

10min AMRAP of 5 Wall Walks, 10 Hollow Rocks, 15 KB Swings

Wall Walks = walk feet up the wall to a point where you are (A) comfortable or (B) where you lose mid-line stability and start to sag. Also, the descent should be as controlled as the ascent – no flopping or sliding off the wall allowed!

Hollow Rocks = Begin with knees tucked and hands in, then progress to one knee tucked and one leg extended (5/leg), and finally, progress to the final version with both legs and arms extended.

KB Swings = The core will have gotten a good working-over by this point, so concentrating on maintaining tightness – especially at the top of the swing – is key.

Mobility: “Ring Ready Shoulders”

Borrowed directly from KStarr’s Mobility WOD:

Nice work everyone – there’s been some solid improvement on the rings. Look for an announcement blog post tomorrow regarding upcoming events. Otherwise, be ready to get your barbell on for Sunday.



  1. edgy reggie says:

    Great class! Here is another time where the ladies outnumbered the men (at least in the 6:00 p.m. class). Not that there is anything wrong with it. 🙂

    I liked the warm-up; I didn’t mind the burpees.

    Ring work: I’m improving on the inversions and skin-the-cat…slowly. Coach reminded me about not using my feet on the inversions; he also helped me get my first skin-the-cat. I just need to practice more to get (more) used to the movement. 🙂

    Kettelbell (KB) snatch progression: This was familiar stuff for me; nevertheless, I concentrated on pulling the KB in and having it parallel to the floor on the “up” (read: at shoulder level).

    Met-con: Wall walks did me in. I used the 28 kg KB for the swings. I managed to get three complete rounds.

    I wonder what strength work we will have on Sunday. Barbell snatches? Tire flips? I guess I will have to “tune in” and find out. 🙂

    “Not too bad for an old man.” – CFDC’s (and possibly CrossFit Dupont’s) own ODB

  2. edgy reggie says:

    Oh…I did go to yoga last night as well. 🙂

  3. Andraea says:

    I’m glad I made it to a session with rings as I really enjoy ring work!

    The wall walks were rough, my shoulders were burning. I’m definitely feeling a bit sore in the shoulders today.

  4. Steph says:

    Used to be terrified of wall walks, but they’re getting better. Was happy to do them in class last night. Like Andraea said, shoulders are a little tender today, but it feels good.

    Small classes last night, bet everybody was out enjoying the awesome cool unhumid weather.

  5. Tom Brose says:

    I bet the people in class enjoyed (or at least appreciated) the lack of humidity more than the cafe crowd.

    This class definitely should help understand the “core to extremity” principle. Lack of core control= inability to do any of these moves efficiently.

  6. Erica says:

    The psychologist in me who needs to explain human behavior attributes my love for the rings to my lack of finesse as a gymnast during my childhood. The ring work was very hard, but the cuing to squeeze my abs and butt helped. The metcon was tough! Wall walkers are hard for me (and am relieved that they are hard for everyone), but I felt strong on the swings. Ironically, my abs are not sore but my back and shoulders most def are!

  7. Greg says:

    I could get use to having a small class like the 7pm one on Thursday.:)

  8. Arbi Vartan says:

    I told my friends that I skinned the cat and they looked at me funny. Great workout!

  9. SaltyHat says:

    that’s alright Arbi, wait’ll you bring up snatches and jerking in casual social conversation with friends who don’t lift/CrossFit.