Life Support - WOD for 021612 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Life Support

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WOD for Thursday 021612Click Here For Today’s Schedule
Ring Supports/Ring Dips
Practice stabilizing on the rings in various positions and for varying amounts of time.
For Time:
Run 200m
20 Ring Pushups
20 Walking Lunges
Run 400m
20 Ring Pushups
20 Walking Lunges
Run 800m
20 Ring Pushups
20 Walking Lunges

Post Jerk Loads and Workout Load to Comments
For the skill segment, you are going to practice a multitude of stabilizing positions on the Rings…the top of a ring dip, the bottom, hands neutral, hands turned out.  Practice each static position for 3, 5, and 10 second holds, first with hands neutral, then with a turnout.  Then perform sets of 5 Ring Dips pausing in both the top and bottom positions for 3, 5, and 10 seconds.

For the conditioning workout, arrange the rings and your feet so your body is completely parallel to the the floor for the pushups.  Anything above a parallel body position will be considered “scaled”.  The walking lunges are 20 reps total, not per leg.  If you want to scale those up, try holding a KB in the goblet (under the chin) position while you’re lunging.

ENDURANCE WORKOUT tonight at 6pm!

Caleb Ward is coming Saturday!  Don’t miss the chance to train with this guy!

  1. Doug Reply
    Weight vest all day Thursday.. Did long count turn out top and bottom ring dips (Held with the ring turn out for 5 seconds at the top and at the bottom while doing sets of 2 ring dips) 10:18 RX + Vest on the workout. The last 800m was terrible! Chris crushed it by going 9:30 while doing the lunges with a 35# KB
  2. Jayme Reply
    Doug, you beat my time (14:40) by a long shot. Either I'm getting slow or you're a badass. Or both. Nice job!
  3. Troie Reply
    For the ring work, I was able to do 5 dips with the 3 sec. pause and the turnout at the top pretty easy. I was able to do 4 dips with the 5 sec. and was able to do only 1 with the 10 sec. hold. This was great and challenging! Did the metcon in 15:14 with "bird bird" as the goblet of fire! The ring work really burned me out for the I quickly found out. I wouldn't have it any other way though... Then worked on a number of things: GHD situps with a med ball, then a slam ball, pistol control, pistol control "kissing" a med ball with my butt, and finally pistol explosiveness off a med ball. Great day at CrossFit Durham...Thanks for everything!
  4. Paul K Reply
    Figures. My new lifting shoes arrive yesterday and Dave's got us doing gymnastics. ;-) I'm sure I'll get to break them in soon enough. Great WOD. I worked through the progressions of pauses and turned out hands. Didn't really keep track of reps. All of them were done with the thinnest red band I could find. Even with the bands a 5 sec hold was the most I could manage. Finished the METCON in 14:59. I agree with Troie the earlier ring work tore me up. By the last set of ring push ups I was doing on rep, pausing for three reps, resetting and doing another rep. That being said, it was satisfying to be able to tag that one Rx.
    • Dave Reply
      Paul K, CLEANS tomorrow! They'll get plenty of breaking in :)
  5. Nick F Reply
    Paul let me know how you like using lifting shoes. I'm trying to determine if I need to put some on my birthday wish list.
    • Dave Reply
      Nick, you need some.
  6. Paul K Reply
    @Nick F -- Glad to. I'll keep you posted.
  7. Paul K Reply
    @Dave - -Yeah, cleans! Don't think I've ever said THAT before.
    • Dave Reply
      Paul, wait til you do Overhead Squats in them!
  8. Nick F Reply
    I was checking out the Adidas Power Lifts earlier today, unless anyone has any suggestions. Please keep in mind, I'm in no way needing shoes that will help me break world records or my bank account. Link to Adidas Power Lift:
  9. Paul K Reply
    @Nick -- did you see the thread I posted on CFD's FB page late last week? Some folks offered their thoughts on those shoes and made other rec's there. The Power Lifts are the ones that I just bought, based on the recs of some folks in that thread. I'll let you know what I think soon.
  10. Paul K Reply
    @Nick F -- without having exercised in them yet, I will say this. As folks in the FB thread mentioned. They're a narrow cut shoe. If anyone has ever told you that you have a wide foot you may have issues. Mine are snug around the sides of my foot, but not uncomfortable. Ultimately, I think it's going to be to my advantage.
  11. Nick F Reply
    @Paul thanks for the reference. I found a review on YouTube which described them as a good beginner/novice shoe that holds up great up to around the 400# mark on squats and deadlifts. Sounds right up my alley.
  12. Cliffnov Reply
    I have wider feet, and I went with the Ristos. A little more expensive, but I don't regret it at all. Except one of the eyelets has recently popped off. That's kind of annoying. I need to take them in to the cobbler.

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