CrossFit - Challenging Dan and Rich: Backflips and Handstand Walks

It seems Dan Bailey and Rich Froning might be reluctant to do a workout, perhaps for the first time ever.
"Rich is trying to quit the workout," Games Director Dave Castro says with a laugh while standing outside during the CrossFit Tour event in Big Sky, Mont.
So he yells up to Froning's hotel room.
"Rich, come down," says Castro, still laughing. "Don't be afraid."
Froning's response: "You can't make us."
The challenge-pulled from a hat-is 8 back handsprings and handstand walks with a partner. The challengers: Danielle Hale of CrossFit by Overload and Becca Saran, daughter of CrossFit general counsel Dale Saran.
"The dudes can't do back handsprings, but they can do backflips," Castro announces to the crowd.
"I just learned how to do a backflip 25 minutes ago," Bailey says. "I've done a total of three in 28 years."
Still, the guys best the girls by being faster on their handstand walks.
"I didn't expect to have to walk that far, but it was fun," Hale says. "I didn't really think they could do back handsprings, so I didn't plan on doing it ever. They just learned them. Whatever."
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[@andyj2831]

Homeboy just learned how to backflip for an event... right before it... nigga wut

[@alvannpham]

LMAO

[@pongo713]

Amaan Chaudhry Man... I could've taught him one in 5 minutes and it would've been way better than that... They are super super easy...

[@Zepenetra17]

+Josh C it´'s possible to learn a backflip without help? My main promblem is that i can´t countain my fear or jumping backwards

[@P3PSI642]

Then jump backward and fall on your back on a surface soft enough to not hurt you. Learn how to tuck your head in so that you don't snap your neck. Learning how to do something is also learning how to fail it properly. I learned to stop fearing handstand by willingly kicking too strongly so that I had no choice but to learn to roll or do a pirouette, or else it would just have kept hurting.

[@CryEngine100]

I still miss the Videos with Dan and Rich.

[@craigodell4574]

+MageBlackstone Nah man, no falling out! Dan lived with Rich so they trained and hung-out 24/7. But before last years Games I believe, Dan moved to SoCal, living on his boat! But they're still Friends, and Rich calls him "Uncle Dan" to his child..

[@dhbballer16]

And this is an example of what kind of athletes these guys truly are. Seriously, i cant even do a backflip on a trampoline!

[@andeusmc2030]

I literally learned how to do a backflip watching this video. Classic.

[@user-ue6sy2mc1b]

1st girl has amazing legs. So smooth and fit

[@jamesclare4097]

who the fuck learns a backflip that fast?

[@kingtolbs4607]

james clare Dan fucking Bailey

[@thestopper5165]

Someone who trusts their spotter (for the first 2½ reps), and has huge self-confidence. It helps that they're short, too ( *significantly* less effort is needed to get the rotation to 'flip' a 5'8" frame compared to a 6' frame). Anyhow... the 'assisted reps help break the "startle reflex" that makes a lot of people "freeze" when they try to teach themselves to backflip - the reflex kicks in, and they come crashing down (usually on their heads). The dude guiding him knew what he was doing - told him to jump 'mostly up' (as opposed to trying to jump up-and-back, which is the worst way to do it). Also... most Crossfitter dudes are like 5'7"-5'8", so they don't have to raise their centre of gravity by much in order to get a full flip. I didn't see anyone in that entire video who was taller than about 5'10"

[@MrTonayie]

Well if the incredible hulk commanded my scrawny ass to do a backflip, I'd get that done in 5 minutes.

[@HeyYo101]

Wish I could learn a backflip in like 10 minutes lmao, what an athlete!

[@traceurmatt00]

easy

[@thundershot90]

+traceurmatt00 bro it took you like 1 1/2 years to learn it...

[@forgemindbodysoul]

So Dan Bailey learned how to back flip on the spot.... that is one quick learner with some great motor learning skills. Peace, Billy

[@vincentdesrosiers3489]

If you have the strength it’s a easy move to do

[@yingghit97]

Wow they learned how to backflip in a couple of minutes before the workout thats crazy!

[@DouGR81]

That first girl omg

[@Mike-vt5kk]

funny to me how people question these guys, crossfit preaches functional movement and total body strength, the point of doing crossfit is so that you're capable of learning things like this quicker than your average person

[@KasaresStern]

Complete adaptabilty to a movement regardless of which movement is it, that is true fitness. This is a simple example of it. Why crossfit? Because it prepares me to learn things that usually could take me months to learn, bacuse my body is ready and i just need to learn the technique. You put it the best way it can be said, props to you, good sir.

[@gregoryboggs]

***** The same can be said about running, olympic lifting football, just about anything. When you have people testing themselves and pushing themselves to be the best they can there are going to be occurances where people get hurt. If you dont want to get hurt working out I guess you can go join a planet fitness.

[@mephistosteiner8064]

Danielle is so pretty it's not even fair!

[@streetDAOC]

"Make it look so easy" lmfao

[@milosmikic8323]

@3:19 Rich does a perfect backflip and Dan in the saddest voice says "You make it look so easy" I seriously can't get enough of these guys, they're hilarious.

[@Azmattik]

by far one of my favorite crossfit videos, HECKA FUN!

[@jeffersonhenley6787]

The character of Rich and Dan is great, I like that they will go and cheer on others after finishing a wod. Great work everyone.

[@Employeeeeeofmonth]

I dont know why, but i love these videos haha

[@Canadeons]

Rich must have got the 1st place AND sportsmanship ribbons in every sport ever. Such a great guy!

[@LowLearningCurve]

I love how Dan is all, 'you make it look so easy,' after learning a back tuck in 6 minutes.

[@wuturmom]

The backflips that good in minutes

[@efarmer385]

Dude what an athlete! he can learn something so hard in such a short time because hes so strong and picks things up fast.

[@BlackHedrak]

They just learned backflips in 5min, easy

[@assassinmuse1]

got darn!! this guys r AMAZING!!

[@aruiz0221]

Haha this videos great!! Both girls and guys did great!

[@3or4milecrew]

YES! that would be so awesome!

[@alanhayek9250]

Dan to Rich: "You make it look so easy"

[@Libertariandude]

That was really cool!

[@TrainHeroic]

Maybe the coolest video HQ has put out!

[@luvruche]

Great vid!!

[@activeREDlive]

Geez tough workout - well done :)

[@nanotoker]

Watching Dan learn the backflip in 5 min was awesome

[@scryeeer]

The best backflip tutorial in 25 minutes :D

[@Justmylukc]

Love Dan Bailey

[@JacobHesketh]

can rich just do everything? makes it look too easy lol. respect for dan too

[@mic2drum]

how is rich froning good at everything the first time

[@KasaresStern]

Rich knew how to do them before this, i'm sure of it (I mean, if i had the kind of explosive power he has, I would have tried it ages ago, i'm sure he tried it even if it was just for fun), but still, with the conditioning and level of fitness he has, nearly everything is just a matter of learning the technique for him.

[@Jamonga100]

Nice one. You really put CrossFitters world wide in their place with that comment

[@RespectWong]

And thats how you learn the backflip in 10mins :P hahah

[@bschauf]

learning how to back flip in 15 minutes...true beast.

[@Takuplumbing]

That's awesome.

[@christian17nielsen]

I just love Dan's comment about how Rich "makes it look easy". Dan is awesome but, Rich is incredible.

[@mixanikos2]

love this sport. where is this?

[@suivaxbroussard9851]

That backflip instuctor in the blue shirt is on house arrest

[@NDLSPE]

that's why i love him

[@bradleytkay]

I wish I was such an awesome athlete and had such awesome coaching that I could learn to do a movement in 3 minutes that most people never do in their entire lives...

[@FNM312]

i learned doing the instructions that guy told dan.took about 10 min ,i tryd it on my trampoline its awsome lol next step is on the ground lol

[@juldemiray]

Rich does everything technically so smooth, even the backflip looked like PERFECT

[@casiosx003]

How bloody quickly did they pick that up! New goal!!

super !pozdrawiam ! Was z polski Słupsk...

[@TheClearCoach]

This music is perfect for how comical the backflip practice is

[@themanchild15]

"you can't make me dave!" lmao

[@pamphlex]

For ever young!

[@taylorcole2354]

that girl didn't stand a change against Froning... he was just chillin. lol

[@joshgeer5235]

everyone whos saying they want to learn a back flip just go do it, if you know someone who can spot you and walk you through it, you can easily learn it in 15 minutes, you just need to trust your self. fear is the biggest factor for why people don't attempt back flips just go for!!

[@mawkheaf]

I agree. Having a spotter is a huge help. Without a spotter you're more scared, and you're less likely to go all out in fear of messing up. Your spotter will easily be able to judge if you have the ability to do a free form back flip or not. They say the back flip is actually easier than the front flip, it's just the fear of going backwards that gets to people. Your body is better designed for flipping backwards, than forward.

[@iworkoutlmfao]

Rich is always there to cheer/coach the last one in :)

[@TheChunk02]

anyone know what kinda camera is used to film these?

[@LintRiggs_]

Agreed

[@alecnavedo935]

How much yards was the handstand walk?

[@paulwood9986]

I just learned how to do a back flip now

[@dboardjr8873]

Just realized Dan is being taught to backflip by a guy on house arrest.

[@Mwin3689]

Rich can do anything lol

[@wurthit]

+Michael Nguyen time travel? move a mountain with his bare hands? get 'call me maybe' out of his head? just kidding, he is pretty awesome............;)

[@P3PSI642]

You can't ask anyone human to get 'call me maybe' out of your head. That's just super sayian-level shit man.

[@Matthew-kq4jd]

Anyone know the name of the song when they're doing the WOD?

[@guitarlocomaniac]

was this in Whistler???

[@xxxsoadloverxxx]

yes

[@dean18x]

I remember i when i learned to backflip haha great times

[@cobeetrice]

was that Rich senior @ 6:16 ?

[@JCo.Videos]

I find rich an amazing role model. When that old man blocked him and rich got up and pushed him Rich then later after he finished he went back to apologize but they cut out.

[@JonPedrohijo]

The guy who tried to trip him is his dad haha

[@Palko216]

Atleast someone in the Saran family actually does challenges that they put their word on...

[@LifewithAbraham]

Love how at like 2:34 the guy is like you got.. and dan is like yut yut... wtf.. who gets a back flip in mins....

[@alehax27]

thank you camera man

[@Jordaaaan95]

I found that out a couple of weeks after posting that comment!

[@Mendenhall05]

couldnt agree more

[@alainflores2729]

It is stuff like this (and other) that makes me think this guy is the fittest of all time, the qty of wins at crossfit games can't be the only parameter

[@IRISHLAXER77]

rich froning has hands down the coolest tattoos in crossfit. side of ribs and on his tricep #boss

[@hunterlloyd9288]

i agree.

[@tallica1988]

Lmao! 3 goes and Dan has it pretty much nailed, Rich, 1 flip, yeah that'll do, so you only have to be pretty much the fittest and most well rounded athlete in the world to master the backflip so quickly lmao

[@WanKiddFong]

yeap, we're going to have to learn back flips now.

[@andapen]

What's the song at 3:40..... Helpppppp :)

[@willdegraw]

I am in love.

[@YECHIFY]

Absolutely insane. They learned 25 minutes ago??

[@DjMctwist2]

I feel like they're both super short which makes me feel better about being short.

[@1993FreeStyle]

wish i could learn a back flip that fast aha

[@kamariaalphonse5644]

the way he pushed his dad though....lol

[@8865jb]

Dudes wearing an ankle monitor lol

[@natebutler7930]

And this is the part where rich beats the shit out of the opposition

[@gabekarl82]

I dunno why but I was cheering for the girls ... sorry Rich and Dan ... PS: Rich and Dan all around fitness (should do a reality tv show) .... and Danielle Hale unf!! .. and also I admire Rich always comes near to the last competitor trying to finish and giving them that cheer/extra boost ... Rich Froning FTW

[@BOB2pointzero]

I think it was Kalipha or someone who taught him, said if you can snatch your body weight you can easily backflip.

[@kpangilinan]

Did this take place at Mountain Creek in Vernon, NJ?

[@bklon6107]

This was Big Sky, Montana. But knowing Mountain Creek myself I do think I know which part you are picturing.

[@zacharystefano8490]

kpangilinan haha, dude I was thinking the same thing! I literally live 10 min down the road from Creek and thought it looked familiar

[@kpangilinan]

Zachary Stefano Good! It's not just me! The location wasn't originally in the description so I really thought it was in NJ lol

[@Alphaantzz]

lol @ the guy who tried to trip Rich

[@Hellblade1335]

That was his Dad

[@ACMicah]

i learned ground backflips from first doing gainers because i could jump off one foot lik ein basketball and thus get higher

[@IcarusFlying]

lol fun workout...

[@staxmaster62]

the guy at 6:16 got up so fast after he was pushed down

[@bigfatidiot]

+Max Hastings That's Rich's dad

[@kk-nn8du]

his father ??

[@ivansteemans3591]

when i do front squats i'm having trouble breathing. any tips ???

[@Boi-hh2cz]

+Ivan Steemans try to push your chest out as you squat :) hope this helps and also try to keep your chin up to keep a clear air way :)

[@ivansteemans3591]

+Daniel Henry thanks man i'm hoping this will help

[@Boi-hh2cz]

I hope it does work as well but if It doesn't I am sorry I'm just sharing what worked for me😊

[@ctv165]

Music?

[@rakokako]

5:14 sounds like you playing Mario Kart!

[@rolandstuffy]

music?

[@daefire1]

New Series "The Adventures of Rich & Dan."

[@beyondmeaning]

Lmao what backflip in 5 minutes

[@Hutchdesign]

exactly :) its like all the athletes having to eat McDonalds at the 1984 Summer Olympics....

[@AnyKicks1]

Rich shoved that one guy so hard haha

[@italianstuddmuffin]

AnyKicks1 That's his dad