Thursday 100805

Five rounds NOT for time:

5 Pull to an inverted hang and lower slow and controlled to a front lever

10 Overhead squats, 115#/75#

On the pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down.  Move slowly and control your body.  Lots of scaling options will be available.

Post thoughts to comments.

Zink gets his first back lever

Gymnastics is a broad term used to describe the sport of controlling body movements with or without additional apparatus.  This requires strength, coordination, balance, flexibility, accuracy and agility – which is why we find these movements so darn appealing.  The more complex the movement, the more weaknesses are exposed.  

Today's workout involves a movement that is going to require a considerable amount of focus.  Another aspect that can't be understated is that these movements take time to develop.  Nobody is going to be able to walk into today's WOD and complete all 25 reps perfectly.  Rather, we'd like to introduce you to a new movement so that you may improve it over time.  

I recently heard a story about a man who completed 100 free-standing parallette handstand push-ups.  The man was 57 years old to boot!  Here's the important part of the story… this guy began this journey 30 years ago when he was 27.  That's patience, that's dedication, and that's what I call skill development.  

During today's workout, think about how great this movement will be next year, or the year after that.  I bet you notice a difference between the quality of the first rep from the last rep.  Relate this movement to your squat and you'll know exactly what I mean… haven't you improved your squat (a gymnastics movement)?

Congrats to all the July PR's.  If you get a personal record in August, write it on the board, we'd like to celebrate with you. 


  1. Matt :

    I did something very similar this one in Dallas this weekend and it was a blast !!!
    Check your ego at the door and come prepared to get humbled! So much fun!!! I love practicing new skills.

  2. Donna :

    Re the bbq. The hot tub is on and ready for business. Bring your suit and a towel. And someone asked me about kids – of course, they are welcome. See you Sunday~

  3. Jack :

    I can’t wait to get ruined.

  4. Catherine :

    Wait, what BBQ?

  5. Dom :

    Congrats on all the July PR’s!!

  6. Dear rings,
    I hate you more than anything.
    With no love,

  7. Slaughter :

    When i asked the guy at home depot for eye-bolts to hang gymnastics rings in my garage he looked at my shirt and said “ohh you’re one of those Crossfit people, we get those guys building weird stuff all the time”
    Cool workout!

  8. Donna :

    This Sunday. My house – 33rd and Wyandot. 4 pm. Bring a paleo zone dish or whatever and a bathing suit.

  9. Worked out at CrossFit Centerville (Dayton, Ohio) today at noon:
    For Time:
    25 Pull ups
    50 Thrusters (53lbs)
    1 mile run
    50 DB Push Press (20 lbs)
    25 Floor Wipers (same weighted bar as thrusters, Left + Right = 1 rep)
    My time: 23:32
    And I plan on going back tomorrow for 1 rep max cleans…..

  10. Joylyn :

    Hell YEAH Amy! You’re such a badass!
    I know, I know…like we didn’t all know it before!
    Sad to miss the BBQ potluck & hot tub 🙁 Darn job.
    Remember to take pics and write down all your paleozone recipes!

  11. CC :

    WOW – So impressed with everyone today. Great job!

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