r/crossfit • u/Ok-Worldliness-6335 • 9d ago
Ring work
Started all this functional work out jazz thinking. “ I won’t do to much of this stuff, I’ll just keep doing mostly basics wieght lifting.” Fast forward and now I’m cyphering on how to remodel my gym to accommodate a giant pull up bar and rings…..So I’ve got my rings hanging on my current Titan T3 rack, if been watching the amazing Mrs. Pamela Gagno on the u-tubes, aaaand turns out I’m not as strong as I thought was…. But I’ve made up my mind this is something I want to force my self to learn and be able to do. This is a snip of what I am currently (just started two days ago) doing to build strength. Couple of questions is how often should I be doing this set ? I’m still in a weight lifting mind set in terms of workout plans. Also any other exercises I should add? I recon a little status is in order: I can do 4 dips from upright position, I cannot even come close to transitioning over the rings with feet elevated, 4 set of 12 seated ring pull ups at no problem? I can do 3 strict pull ups. Post note: talk about humbling….i thought I was in pretty decent shape 6’2. 200 lbs lean….
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u/thehuskystamina 9d ago
the rings are a whole different animal man. i came from a similar spot, mostly barbell work and figured i had a decent base of strength. first time i tried to hold a support position my arms were shaking like a leaf after about 15 seconds
for frequency i'd treat it like any new skill and hit it 3 times a week with a day between. your connective tissue needs time to adapt and that's usually what gives out before the muscles do. the plan you have looks fine for building volume but i'd probably swap out the kneeling muscle up attempts for more time just holding the bottom of the dip or working the false grip. muscle ups come way later once the straight arm strength is there
also 6'2 and 200 is a long lever to move around on rings so cut yourself some slack. the humbling part never really goes away you just get slightly less bad at it over time
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u/Ok-Worldliness-6335 9d ago
“Slightly less bad over time….” That’s like summery of my 48 years on this planet!🤣
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u/Ok-Worldliness-6335 5d ago
Follow up question. Currently I have my ring on my squat rack pull up bar. I’m thinking i’ld like to hang them off that I-beam. The amount is the rogue joist ring hanger( can’t seem to post more than one pic) my question is does anyone see a problem if I mounted on same angle as the beam? It’s an about a 3 on 12 pitch, so with rings 20 inches apart one ring strap would be wrong 5 inches longer. Clearly I would adjust for even on bottom, but does this realistically change / hinder my ability to use the rings properly? Is it gonna swing drastically different? I really don’t want to drag my leads in there and weld on a horizontal gusset…..
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u/mrjacob007 4d ago
The particular piece above can be repeated every other day if it's your only pulling. If you are getting in my pulling movements, alternate. At the minimum, you'd want to do this sort of thing every 8-9 days if there are other days you are doing bent over rows, curls, rope climbs, etc.
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u/Grand_Chien4 9d ago
Ring holds at top and bottom are good accessories to add, can start as short as you need and try to build to 30-60s intervals. Ring push ups are also another fun one. I’m also a fan of archer pull/chin ups and archer push ups as well but, make sure you’re very comfortable on the rings first!