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Workout of the day


Practice L-sits for 10 minutes.

Row 5,000 meters for time.

Stretch for 10 minutes.

Post row time to comments.

Assisted Sit-Up

Comments on WOD 190331

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Steven ThunanderMarch 31st, 2019 at 12:53 am

Globo scale: As Rx. Run 5k or bike 300 cals on Assault Bike or Echo Bike (400 cal Aerodyne) if no rower is available. For L sits, rings, dip bars, parallets, or 2 benches or boxes work, as well as hanging from a pullup bar or high rings. For stretching it is OK to sub a RomWOD or M-Wod session for this.

Juan AcevedoMarch 31st, 2019 at 1:49 am

Practice L-sits for 10 minutes. Row 5,000 meters for time. Stretch for 10 minutes. Intended Stimulus . Apart from Nutrition, the two base layers of CrossFit's hierarchy of development of an athlete are gymnastics and metabolic conditioning. That is exactly what we are doing today. On the L-sit make your ten minutes as productive as possible. Go in with a learning mindset, find a position/shape you can hold solidly and then challenge yourself with an interesting time scheme. Apply this mindset to your 5000m row too. I invite you today, to focus on stroke rate, breathing, and mechanics, instead of split time. This will not make you PR your 5K today. Instead, it will teach you so much about your own aerobic capacity, your power generation capacity, and your form. The more you learn the better you will get. On the stretching focus on any area that is holding your movement back. . Options for rowing For time: 5000m Row* 0-1000m: stroke rate of 22 1000-2000m: stroke rate of 24 2000-3000m: stroke rate of 26 3000-4000m: stroke rate of 28 4000-5000m: stroke rate of 30 Have your rower on watts. On each SR increase you should have a watt increase. Start easy, finish strong. For athletes new to rowing or not used to longer distances follow the same scheme but perform only 3000m. . Option for L-Sits Option 1 4 Sets Max effort L-sit hold Bend knees as needed. End the hold once you cannot hold the initial position. Rest twice the amount of time of your previous hold. Option 2 4 Sets Max effort support Hold* Immediately followed by 20 seconds front scale per side. Rest twice the amount of time of your previous hold. . Options for stretching Shoulders, hips, and ankles. 1:00 banded shoulder distraction per side 1:00 banded couch stretch per side 1:00 banded ankle stretch per side 1:00 double kettlebell overhead hold 1:00 barbell overhead squat hold at bottom

Eric O'ConnorMarch 31st, 2019 at 1:51 am

L-SITS: My athletes will be challenged to progress in difficulty and/or duration from their previous L-sit practice session on 190320. The goal will be to attempt to complete 6-8 sets, of a 10-20 second hold, utilizing one of the following variations: A tuck L-sit, an L-sit with one leg extended, or an L-sit with straight legs. If athletes demonstrate a high level of competency with the movement, attempts can be made with hands on the floor instead of parallettes or boxes. Regardless of the variation being completed, the primary focus will still be on optimal positions being achieved. Here are some thoughts on the 5,000 meter row: This row distance was last completed on 190306. The goal will be to beat previous times, however, I expect the CrossFit Total from yesterday, and potentially the L-sit practice, will have an impact on rowing performance. New personal bests might not be a frequent occurrence today. I will have most of my athletes attempt this workout as prescribed, even if this means they need break the 5k up into smaller chunks and take small breaks. For athletes that scaled the distance previously, they will try to beat their previous time at the shorter distance or I will increase their distance. For very new or de-conditioned athletes, I will reduce the distance per the individual’s capacity as needed. I can also have athletes row for a set time. For example, row at a moderate pace for 15-20 minutes. Stretching: I will have athletes focus on the hip flexors and lower back today. 1-2 stretches for each area should be good. Athletes can then do additional stretching based on specific areas they want to focus on.

Chris SinagogaMarch 31st, 2019 at 2:14 am

Champions Club Scaling Notes: RANT: In the past workouts with this format it's been the L-sits and handstand holds and scales done after the lifting or conditioning piece. Doing this before means the intent is to fatigue the crap out of the legs and abs before rowing... which fatigues the crap our of the legs and abs. Sometimes you can just look at a workout and know it's not going to be a great performance. If you give an honest effort on L-sits, then there is no way a pr is happening on the row. That's cool. Most of these workouts are training tools, not tests. Just get in a good half hour to 40 minutes of work then call it a day with some stretching. GROUP VERSION: I'd look to do something like an AMRAP in the half hour time domain with running (no rower here) L-sits, and sumo deadlift high pulls. I'M NOT SURE WHAT TO DO VERSION: Use the L-sits as your warmup, scaled from the ground, and then play around on a rower or the track for a half hour. Do some sets of work, rest, and speed variations. Experimenting is a good thing to do, especially early on. Just set a time cap. I'M SCALING THIS WELL IF: I spend about 6 minutes in the L-sit variation and still have some in the tank for tomorrow after the 5k row. WARMUP: Squat - prep for both movements Kipping pull-up - stay fresh Jump rope - always [insert something you suck at] GENERAL FEAR LEVEL: 6. Boring and bad on the legs make for a truly unpleasant workout experience.

Stacey ThompkinsMarch 31st, 2019 at 9:46 am

M/44/6'2"/185# Rx'd 19:51...really felt my jelly rolls during the row after the L-sits

Timothy KeatingMarch 31st, 2019 at 11:37 am

M-31, 171cm RX- 19:08

Gavin CarruthMarch 31st, 2019 at 12:13 pm

Time - 18:52 Did a little 20 min yoga session after. M/6-3/218lbs

Gavin CarruthMarch 31st, 2019 at 12:14 pm

PR on the 5000m row by one sec 😳

John ClarkeMarch 31st, 2019 at 12:50 pm

10 minutes of planks 5k row - 19:31

Michael ArkoMarch 31st, 2019 at 1:07 pm

Getting more proficient with L-sit position. So instead, alternated between L-hangs (10-15 secs) and L-sits on 6" stool (2-5 secs, really) instead of L-sits. Subbed 200 calories elliptical at Level 12 in place of 5000m row. Definitely not a PR! 21:30 Stretching felt fantastic.

Owen WebbMarch 31st, 2019 at 2:38 pm

14.01 (assault bike)

Sergio Artes de arcos MartínMarch 31st, 2019 at 3:09 pm

22:51 😅

Sergio Artes de arcos MartínMarch 31st, 2019 at 3:10 pm

Sorry, 21:51

Viktor WachtlerMarch 31st, 2019 at 3:36 pm

Subbed: 5k run 24:56

Cy AziziMarch 31st, 2019 at 4:04 pm


Nicole DeaverMarch 31st, 2019 at 4:41 pm

L sit practice: between 2 stools, on the bottom rungs of the stools lifting off the ground, & hanging from bar. Some easier than others. Subbed 45 mins on the bike.

Shane AziziMarch 31st, 2019 at 4:46 pm

19:40.6 Rx

Matt DuplessisMarch 31st, 2019 at 5:51 pm

M/31/5'9/175 5K Run = 24:51 2:00 faster than 190312!

Hendrik BünzenMarch 31st, 2019 at 5:51 pm

19:35 rx’d

Sebastien FitzpatrickMarch 31st, 2019 at 6:31 pm

L-sit: I wanted more time under tension, so I did 5sec l-sit followed by 35sec tuck hold, repeated EMOM style. 5k row: 19:43 Rx (+29.1 sec from my PR) Stretch: Internal and external shoulder rotation with PNF. Crossover symmetry super set with 50lbs dumbbell presses.

Mattia SiliprandiMarch 31st, 2019 at 6:44 pm

30 yo, M Rx. 185 cm x 88 kg 18:35

Mike AndridgeMarch 31st, 2019 at 6:49 pm

Subbed 5000m row for 1 and 1/2 hrs of full court basketball. Definitely going to stretch.

Chris SinagogaMarch 31st, 2019 at 7:28 pm

Mike I like it! Where do you play at? When I was in high school and college I'd sub the 5k workouts as follows: Run 5k - Cindy on the court. 5 made threes, 10 made elbow curls, 15 and-1 lay-ups. AMRAP in 20 minutes. 11 was the most I got and it was brutal. Row 5k - one-on-one full court for a half hour

Mike AndridgeMarch 31st, 2019 at 10:05 pm

A local middle. Only 12 showed up, so lots of playing time:) I like your wod modification.

Mark YatesMarch 31st, 2019 at 7:08 pm


Vincent DahlqvistMarch 31st, 2019 at 8:09 pm

19:45 (new PR)

Hank McKibbanMarch 31st, 2019 at 8:24 pm

19:05 rx

Scott WiedmeyerMarch 31st, 2019 at 9:13 pm

32 / M / 5'9" / 140lbs Did mostly L-hangs because my wrist is still bothering me. 15lb dumbbells SDHP x100 18:11 Ugh. Stretching--didn't skip it this time!

Tripp StarlingMarch 31st, 2019 at 9:21 pm

21:27 rx 3/6/19-21:52

Tripp StarlingMarch 31st, 2019 at 9:21 pm

Wifey 27:04 rx

Luke RodinaMarch 31st, 2019 at 9:23 pm

5k row 18:01

Jesse DelanderMarch 31st, 2019 at 9:39 pm


Stacey CarpenterMarch 31st, 2019 at 9:52 pm

yesterday WOD and Lsit and ppp Pullups program modified different lifts this am afternoon 5000m row 22:33 damper 5

Byron HillsApril 1st, 2019 at 12:38 am

Rx 19:26.5 PR by almost 43 seconds

Ray FredetteApril 1st, 2019 at 1:25 am

L sit on rings 17:12 row 1 hour Romwod

Michael MarleauApril 1st, 2019 at 1:39 am

Practice L-sits for 10 minutes Row 5,000 meters for time (22:55) Stretch for 10 minutes

Pavel StasApril 1st, 2019 at 1:28 pm

Row 19:59 rx

Ian HeeksApril 1st, 2019 at 4:56 pm

22.28 row

Regan WindsorApril 2nd, 2019 at 1:01 am

F/44 5000m row 23:30 damper @6.5

Jeffrey HowardApril 2nd, 2019 at 1:34 am


Brian RosenbaumApril 2nd, 2019 at 5:26 am

M/57/6’2”/177 15 rounds of 10 sec L-sit (10 on rings, 5 on parallel bars) Row 2500M 9:58 Drag factor 140

Sam MeixellApril 2nd, 2019 at 11:47 am


Melanie HansenApril 2nd, 2019 at 3:55 pm


Sam PatApril 2nd, 2019 at 5:30 pm

1 hour outside bike

Albert KombeApril 4th, 2019 at 3:41 am

Practice L-sits for 10mins. 5km Row = 21:28 Stretch for 10mins.

Christopher VoghtApril 6th, 2019 at 2:33 pm

5k row 21:31.1

Tyler WoodApril 8th, 2019 at 12:54 pm

First outdoor run of the year, 21:55

Morgan GreeneApril 9th, 2019 at 6:26 pm


John CampionApril 15th, 2019 at 7:08 pm

Total time: 41:06 Row time: 20:12

Kevin MillerApril 25th, 2019 at 10:24 pm


Kevin MillerApril 26th, 2019 at 2:40 am

21:02 is my PR

Nate GordonMay 4th, 2019 at 7:21 pm

19:37 5 seconds faster than last time

Kury AkinMay 6th, 2019 at 3:37 pm

Sub. 5*4m AMRAP (no breaks). 50DU, 20each:SDLHP@20k, WB@9k, KB swing@20k, step lunge. R1-130, R2-130, R3/4-110,R5-108(588). +42 reps.

Francisco AlférezMay 21st, 2019 at 9:51 am

Row 1,000 meters for time TIME: 9'18"

Manchild ManchildMay 23rd, 2019 at 4:52 pm

subbed 50 burpee pull-ups 7:56 + L-sits + stretching