32:25

This was hard, started with hanging l-sits then switched to floor l-sits with one foot of the ground

45s Hanging Tuck
10 Dumbbell Good Morning 16KG
Time - 16:27

Tuck & active hang position felt strong, though I really felt the hang in my biceps
No-momentum cue helped. 

F/48/145/5'6"
sub 30sec tuck sit
12:53

남/48/20190218
15:06 (95#goodmorning)

18:07. Subbed 5R 1min L-hang, 15 DL@52.5kg. Had to switch L-sit to L-hang after 30secs. Shoulder injury. Done straight after yesterday's WOD coz away tomorrow. Arms are ablazing.

23:56 Scaled to :45 of L sit on the floor each round. Otherwise rx’d.  L sit done in :05 increments except the first :10. Crazy back pain/pump, and thought my abs might cramp after round 1! 

No GHD so I scaled to Superman’s. L-sit was with knees raised (legs were not extended). 
14:13 

12:55 did te LSit round1 30 sec x2. Round 2 20 sec x3 round 3-4 10sec on 10sec off until 1min on and round 5 5 on 5 off until 1 min on... And did stif leg deadlift at 115 pound.

As rx’d, 22:31.

Rough!  I knew this would be worse than it looked on paper, but man.  All about the L-sits.  Started with sets in the 20-25 second range, but that deteriorated quickly to more like 10, and then 5 and 6 in later rounds.  Did these on parallettes, and alternated trying to keep the feet super high (but with legs not fully extended), and keeping the legs fully extended (but allowing them to droop vertically somewhat).  Either way sucked!  I do back extensions a lot, so they were okay.  Tried to do them for quality, and not worry about how long they were taking.

45m/5'10"/180

3 rounds, did L-sits on 40# dumbbells on ground, and subbed 4-second good mornings w/EZ curl bar for back extensions

15:05 (L-sits on ground were much tougher than expected!)

3 rounds 20x L sit back against wall single leg lift, 10x L-sit hanging leg lifts, 15x super man not for time, time to practice L-sits 

16:25
L-sit progression 

Post workout - 30 thrusters @ 65lbs

13:48

15:34

M/56/6'2:/179
18:01
scaled to L-sit as long as possible then tucks. 
1st round was about 40 sec. L-sit total
2nd - 30 sec. of L-sit total
3rd - all tucks - 10 sec. on 10 sec. rest, 6x per round. 
Did true back ext, not hip ext. 

17:37 bent knees

If you actually have a heart, you're on a plant based diet ;-) #govegan

17:30 Sc
5 rounds of:
1min L-sit Holds (bent knees)
15 controlled, no-momentum GHD Back Extensions

16:28

19:40

Pls bring back the scaled workouts. 

INT 13:37

5 rds
2 30 second L sits (foot assisted)
12 slow back extensions

Remember to stack upper body on the L sits, including head. On back extensions, make sure to engage the back in sequence (lower first, then upper, then neck for the way up). 

12:xx? Scaled 
Accumulated 40 secs in L-sit (tuck) during each 60 sec rd

Very few non-“Sanctional” athletes could do this Rx but the scales are all good for this one. It’s not about time because the pace of your GMs would impact time. Good work!!

M-42-69-170#

31:50rx

don't have a GHD so was thinking to do good mornings instead, but need some ideas on proper weight to use. thanks in advance.

Scaled
5 rounds for time of:
40 seconds of L-sit holds (one feet on medball)
10 controlled, no-momentum back extensions
11:30

11:20
misc 1 min holds (L-sit with bent legs, lying on the floor with feet hold up, ...) + 15 med ball back ext slow and controlled

5 rounds
30" Tuck sit (High parallettes)
10 Back extension

Not for time

*First time doing BE, need more motor control!

Fid it after Grace,  after the first minute scaled to tuck holds,  back extensions done on gymnastic paralell bars.
15:13

17:05

15:30. Scaled to 5 rounds of :40 L-Sit and 15 back extensions. Good little bout of accessories!

15:11 scaled the L-sit to :30 and accidentally scaled the back extensions to hip extensions. 

Scaled to:
3 rounds for time
1 minute of hanging L-holds
15 controlled, no-momentum back extensions 
12:24

Did as a warmup for 1/15/19. Did not time.

L tuck practice for 1 min rounds.  Used dip bar.  Would attempt to bring hips to arms and hold as long as possible.

8 rep back extensions. One hole visible on GHD.

Horrible 

scaled to 3 rds: 6:40

5 rounds for time of:

1 minute of L-sit holds
15 controlled, no-momentum back extensions

13:55

Knees up only, need to work on legs only

18:33
L-sits on rings. Kept legs as close to parallel as possible, but was mostly below parallel.

did it, untimed.

The site seems pretty out of whack right now - the URL doesn't match the day's WOD or the content presented in the EOD... URL seems to be a day ahead of content. Also, all of these comments align to a WOD from a few days ago?

Around 29:04 rx
Much harder than expected

10:05, Sub L-Sit with tucked legs with feet on the floor, supermans

20-30 sec L-sits & 10 back extension complete! 

Just under 10:00. I tried to hold on to l-sit until feet were almost straight.  At 265#, that didn't take long.  5-6 attempts each minute.  Back extensions were slow, controlled banded good mornings.

25:49
4 rounds

21:00 knees were slightly bending. 

Scaled to 5r/t
30 seconds hanging knee raise hold from dip station 
10 controlled, no-momentum back extensions
12:13

Thought it was too easy of a scaled in the beginning but it was just right.  Back is really feeling the work but not overdone 

10:46 Scaled

Did the L-sit on two boxes and ended up looking more like a lightning bolt than a L. The rest was RX

10:46 Scaled

Did the L-sit on two boxes and ended up looking more like a lightning bolt than a L. The rest was RX

Grace 1st then:

5Rds
1 min L-sit hold(btwn 2 stools)
15 Controlled Good Mornings (45# - no GHD)
18:01

I usually do L-Sit hangs, the holds were tough. The longest ones were only 20secs. Oh and Rd 1 & 2 were total of 70 secs since I can't add correctly while in the hold. Haha 

I scaled mine by a lot but back is so sore

5rds- not for Time 

15 sec modified L-sit 
*one leg has the ball of your foot on the ground the other leg is up and toes pointed (that shit dipped so bad)

10 back extensions 

RX 20’56”
M/ 82kg/ 1,80m/ 35 years old

18:33

Started with rings then moved to the ghd for bent knee dip l sits after 3 rounds 

I am sure I will pay for this tomorrow....
5 mins w/u airbike 84 cals
1 min on/2 min recover x 10 airbike  986 cals
5 mins c/d  airbike  72 cals

WOD 15:01. Those L-sit are hard to complete. Scaled to tuck-hold on a plyo box. 

25:43 rx 

Maybe this is the year we all get our 3-minute Lsit!

Lsits on parrallettes, heavily broken up

23:15 rx'd

Scaled
50-40-30-20-10 seconds L-sit 
15-12-9-6-3 strict back extensions

23:30 Rx

Took about 18 minutes. L-sits were between chairs and below 90 degrees. 1st 2 rounds broke L sit once, twice in last 3 rounds.

I don’t have the core strength yet for a minute of an L sit, or even more than 10 seconds, so I just focused on learning this movement in a modified fashion, using a slight knee tuck and/or alternating holding one leg up on my makeshift version of paralettes, which was 2 dumbells on top of some stacked weight plates. (For the first three rounds) The last two rounds I faced outward on some tricep dip bars and did 15 knee tucks with locked out arms per round. I did not time the workout as it didn’t matter. I got all the back extensions done on a GHD. I will feel this tomorrow and have no shame in not being able to do as Rx'd. Getting fitter every day. Thanks for posting these WODs for free. Fun and challenging.  

21:09 rx’d 

1st round l sit on rings
2nd tuck on rings
3rd tuck hanging from bar
4th tuck on rings
5th l sit/tuck on rings

Good morning w/ 45# bar each round for back extensions 

23:40

16:20

Tried to do first two sets as L-sit but didn’t have sturdy enough equipment to use to get enough space for my butt to get off the ground without really hurting my wrists. So subbed last 3 sets with modified V-sits. Back extensions are my nemesis. 12:10

Fiancí© did roughly the same thing as me (did more L-sits though) and we had to share the GHD. 11:30. 

57 / 172

13:48

14:48 scaled with hollow hold and arch legs stayed down

13:59 rxd. 1:43 on first run. Didn’t sprint out of the gate except for doing quicks sets of 10 on squats with a couple steps forward in between sets. Done at home. No caffeine and 1 apple prior. 

M/44yo/5'8/#202

18:11_scaled L-sit to knee tucks on a 24 inch box

I was able to get it in 12:48 it was more difficult than I thought. 

This one was humbling! I knew it was going to be bad, but wow! 

20 min

Scaled the L sits by stacking 3 plates until I couldn’t raise my legs anymore and then switched to a solid 90 degree form and squeezed the core as much as I could.

Very deceptive WOD
30 Seconds on / 30 seconds recover (twice = 1 min), slightly lower about 50 degree angle of L-hold on Olympic rings
15 slow back extensions.  17:31  Great Shit !!  

This is a sneaky-brutal workout. Love it. 

This is a sneaky-brutal workout. Love it. 

Subbed hollow hold in place of L-sit (resting shoulder at least another week): 14:54. Hollow hold was WAY more of a struggle than it used to be. I need to get back to basics.

M/44/6'2"/185

Rx'd 
27:23...those L-sits got evil

Made up Grace results there

Turned this into a 10 min emom...
odds= slow controlled strict knee raises
evens= 15 slow controlled back extensions on GHD

Tried to do the L sit and after the first minute scaled because I simply couldnt do it at all.

I'm going to preface this by saying my opinion is completely biased, as I'm healthcare provider. So of course, take what I say with a grain of salt. I was a bit resistant to the CrossFit methodology for years, until I read “What is Fitness,” and actually realize what CrossFit was teaching was actually sound in methodology and purpose.

Glassman has been saying for years, he has all of the athletic individuals anyway. I've watched multiple talks by the man where he's reiterated this sentiment. His goal is to get the people not athletic and make them fit. This can be an extremely daunting task. There's an incredible number of psychological barriers in getting people to change their lifestyle. I think we can all agree lifestyle is what leads to the metabolic derangement I see on a daily basis.

Somehow CrossFit became strictly games focused, and this has come from the community. While the games are an absolutely amazing spectacle to watch; watching people do incredible things, I absolutely commend those are in the top percentile, it ends up losing the people it needs to help the most. If you can hardly get out of a chair yourself, associating CrossFit with 30 muscle-ups and 200lb snatches is going to stop people before they even start. Showcasing athletes at their peak isn’t going to give the foundations of fundamental movements.

Then I think we need to talk about the elephant in the room. The CrossFit Games boasts it's vetting out the fittest on the planet. Then you start having some of the top athletes pop hot for gear! While it's only a handful, and I'm not about to get into a debate about the legitimacy of claims of tainted supplements, but only one single individual is enough to confirm rumors, the only reason why you can be this fit is if you have exogenous help. This has been circulating around the fitness community for as long as I've had any exposure to CrossFit. This in turn damages the brilliance and efficacy in the methodology. Unfortunately, this sentiment going to be damaging to the species, because CrossFit is an effective way to reverse chronic disease.

Going back to the article of “What is Fitness,” the article even declares some people may need additional stimulus outside of the workout of the day. So, give yourself the additional stimulus. If you complaining the workout of the day isn't effective enough, you've obviously been doing CrossFit for some time, give yourself an additional stimulus. Do an additional work out.

If you go back and look at some of the original WOD’s from the very beginning, what's being prescribed today is the same as it was over a decade ago. In order to pick up the latecomers into the methodology, going back to training to the lowest level, and then scaling up rather than hitting the highest level; in contrast to having people try to muddle their way through scaling down and just not doing anything at all. Because doing nothing at all is what got us into this mess.

Our species needs this, or we're going to end up going extinct. If we believe in the methodology, we need to trust the mission. After all, the mission has been the same since inception. Work the basics and build from there.

This is from ~ two years ago.

https://journal.crossfit.com/article/greg-glassman-catching-the-midline

What happened with the beginner and intermediate versions?, what happen to the instructive videos?, what happened to the coach talking about instructive notes?, i'm seeing a deteriorate instead of a update of the website, that's so sad I miss you CrossFit

29:51 Rx

This was tough, I really practiced keeping my legs pin straight. My hips and abs were on fire, my arms were shaking, and my ego was chopped at the knees.

29:51 Rx

This was tough, I really practiced keeping my legs pin straight. My hips and abs were on fire, my arms were shaking, and my ego was chopped at the knees.

Agree with a lot of the comments here, let's balance it out a bit, HQ! Old/Young/Deconditioned Beginners/Advanced and Conditioned Athletes all have a place. Thats also a reaseon why WODs with scaling Options were really good. Find the middle, not the extremes in either direction! You are a community based, open source training methodology.... so listen to the community a bit, please! 

14 minutes, scaled to tucks

I can't hold a L-Sit for 1 min and don't have a GHD. Here's what I did:

Run 5k up-/downhill 28min
After getting the heart rate down a Little:
5 rounds without time of

1 attempt of L-sits for as Long as possible
1 min of knee tuck hold
5 Jefferson curls with 14kg
15 slow supermans on the Floor

(about 20 min?)

Was tougher than I thougt. Wanted to add some pull ups, but had no time and it began to rain. so did a Little stretching and moved on. (means I only did 5 pull-ups)

Will be doing some more pull-ups and proper stretching in the evening.

When I scale, I try to the WOD as Close to RX as possible. Then I work on making up for Things I can't do. Like I ADDED L-Sit holds to the L-sit progression and i ADDED jefferson curls for more ROM than with the supermans.

I don't miss the scaling Options at all. It made me do beginner stuff instead of reaching for the stars. Also I always had to scale between beginner-intermediate-and-Rx AND I had to scale to Location, equiptement etc. So I had to do the scaling twice...

I will Keep posting my scaling/my workout to make up for the equation for all Posts about missing scaling Options.

Hello everyone, I just want to let you know; I just subscribed because the negative comments on this site start to annoye me. 

PLEASE do me a favor and just post your actual workout. I read the comments daily to get motivated by good times/results and to get inspired for better scaling Options.

I'm going to post some more stuff today, just to Counter-Balance the bad-stuff. Here's a Little Quote to think about:

"For the first time in human history, the Internet gives us the posibility to communicate to the whole world and to be whatever Person you want to be. Unfortunately most People choose to be an idiot" - unknown.

13:15 RX

M/44/6”5/#238

Been a long time since I worked on parallettes - it took me 10 minutes just to find them in my shed. 
Practice tucks (as long as I could hold and one-leg extended for alternating periods) during the 1 minute. Subbed Supermans with a 2 second contracted hold.
13:45

I’m no athlete. I’ve only CrossFit for about 2-3 years now. I went from 436 lbs. to officially  267 as of today.  I don’t look at the pictures. If I have questions on how to do a movement. I YouTube it. And watch it on rogue fitness channel. I don’t look at if it’s for elderly people or not. I focus on the actual workout. Maybe that’s the concept of CrossFit is trying to get thru to everyone? Idk.  I’m all for elderly staying healthy. That’s why when I see the pictures, I just move on to what the workout will be. If I feel like I can amp it up a lil more to meet my goals. Then i will. If I have scaling questions, if I don’t find on here, then I’ll YouTube it. There’s plenty of options. Hope this helps y’all as it has me. Have a good day💪

13:49. Subbed shoulder depressions for L-sits, held for 1 minute. Subbed 45lb bar good mornings for back extensions. https://www.google.com/amp/s/breakingmuscle.com/amp/fitness/master-the-l-sit

Even modified, my abs and quads burned.

AWESOME SAUCE !🤩

Elevated blood levels of saturated fat are the result of carbohydrate consumption not the amount of saturated fat in the diet. If saturated fat is consumed on a low carb diet, the body preferentially burns the saturated fat as fuel.  

This link takes you to an article where individuals with metabolic syndrome wete placed on a low carb diet. Carbohydrates were then introduced and blood levels of saturated fat measured.  

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0113605

I appreciate the thought behind showing older individuals doing these movements. And there’s a tasteful way to art direct these videos. This however is not it. Feels incredibly tone deaf. 

Might also be worth noting that this audience might not even be viewing this site and so it’s a wasted effort. Perhaps a small amount of research could validate. 

Based on our years of clinical experience, I have to say it is refreshing to have a cardiologist saying this. We saw it first hand in our practice, too. The SAD diet and the 'healthy' one pushed on the public by the established 'wisdom' is filled with things that turn to sugar quickly once acted upon by the GI tract: sucrose, honey, starch, HFCS. Remove those things or sharply limit them and focus on eating good protein and quality fats, some low-starch vegetables and greens, a few low-sugar fruits, some nuts and seeds, and see what happens. It will be a pleasant surprise! 

I generally agree whole heartedly with this for the general population, but there should be a caveat for those with APOE4 genes. Research shows saturated fat may be an issue for them. Low carb, high fat advice continues to be applicable, but the advice on sites like apoe4.info advise using lots of olive oil as the base fat.

I appreciate what CFHQ is trying  to do with Crossfit Health.  I actually work in a major university medical center ER, but it seems they’ve nearly abandoned the athlete/ games side.  Nearly every day there’s a picture of an elderly person doing everyday tasks.  I get that these small movements can be huge steps for some, but I just can’t relate to that right now.  I find motivation from the games athletes and others that do Crossfit. I started Crossfit from watching videos of Dan Bailey and Rich and it made me want to work hard to Get in the best shape I can be and know that when I’m elderly it will pay off.  I guess what I’m saying is, there just need to be more of a balance between the two. 

Making this tomorrow! 

Champions Club Scaling Notes

STIMULUS: This one, from my point of view, should be treated more like a max effort day than a timed workout. And again, this will be difficult to retest accurately (though it doesn’t mean we can’t) so you will be your own judge on standards. How strict do you want to be about your feet/legs dropping on the L-sit? How slow do you want to go on the hip extension? Those are up to you. At first glance, I think you could get a lot out of this one by scaling so the L-sits are done in no more than 3 sets, and the hip extensions can be done straight through. The beauty of this is in the purpose you want for yourself.

GROUP: As with the rope climb/AbMat sit-up one, we’ll  most likely do this as a team workout. One partner runs while the other goes back and forth on this couplet for quality. L-sits can be tuck, obviously. On another note, any time I see “back extensions” we always do “hip extensions” with our group. I have a tough enough time trying to build the habit of keeping a neutral spine on deadlifts and cleans that I like to reinforce in anywhere possible. Hip/back extensions are a great opportunity for that, although I’m sure we’re missing out on some back strengthening stuff.

INJURY: The wrists might be tough to manage on the L-sit. You can sub L-hangs from the pull-up bar (which is another group scale option if you don’t have enough boxes/benches/plates). This can make it harder to keep a good midline position, so nothing wrong with doing a hollow hold also. Tempo squats can be a good sub for back extensions.

I’M SCALING THIS WELL IF: Your muscles are active and under tension more often than not.

I’M SCALING THIS POORLY IF: L-sits feel like a rest station.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. This one looks rough as prescribed. 5 minutes of an L-sit.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. Scaling to a tuck sounds rough when looking at this on paper, but it’s like your arms giving out on push-ups; unavoidable.

Eat a steak and skip the potatoes. And while you're at it, make it grass fed.

The single arm row. It’s not just for starting the lawnmower. Helping pull yourself up out of a chair again can be the factor that decides your independence in the future.