CrossFit | 190502
Thursday

190502

Workout of the Day

79

Tabata squats

L-sit for 2 minutes in as few sets as possible (AFSAP)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.

Post Tabata score and number of sets to complete L-sit to comments.

This Is Your Brain on Cholesterol

2

"Although we often think of cholesterol as a threat, cholesterol is actually an essential component of healthy cells and is especially important in neurons or brain cells,” Monica Reinagel writes. In this article, Reinagel considers the role of cholesterol in brain health and reviews a range of recommendations pertaining to optimal cholesterol levels, high-fat diets, and statins prescriptions for an elderly population. She notes, “High cholesterol levels at 80 may be just what the doctor ordered. Specifically, researchers have observed that elderly people with high LDL cholesterol levels are less likely to have dementia than those with low cholesterol levels. ... research has shown that giving statins to older people who have elevated cholesterol but no other signs of heart disease doesn’t have any benefit at all. In fact, it may actually do some harm."

Read the articleThis Is Your Brain on Cholesterol

Comments on 190502

84 Comments

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William Ma
May 11th, 2020 at 7:46 pm
Commented on: 190502

Squats: 13/L-Sits: 3 sets

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Matthieu Dubreucq
January 24th, 2020 at 6:22 pm
Commented on: This Is Your Brain on Cholesterol

This is good to hear that older citizen shouldn’t start to stress about their cholesterol. Cholesterol levels are often a center of older people's thought because they have been told (wrongly) that it is the biggest variable to check for their heart health.

Thanks for sharing.

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Manchild Manchild
July 26th, 2019 at 8:38 pm
Commented on: 190502

did L-sit sets EMOM


15 & 10

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Giuseppe Petrillo
June 23rd, 2019 at 9:55 am
Commented on: 190502

17 squats, 7 rounds l sit

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Kury Akin
June 11th, 2019 at 3:20 pm
Commented on: 190502

15 squats

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Kury Akin
June 11th, 2019 at 3:12 pm
Commented on: 190502

L sits in 5 sets over 4 minutes.

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Dan Kremer
June 1st, 2019 at 3:55 pm
Commented on: 190502

14 Tabata

8 L Sit

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Jeff Chalfant
May 23rd, 2019 at 9:09 pm
Commented on: 190502

Tabata score 16 (16 all the way except#8: 17)

L -sit on floor: 4 sets (:35/:33/:27/:25)e5m except waited a full 5m plus a couple seconds for the last attempt. Very tough.

40/191/5’9”

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Ruggeri Alves
May 21st, 2019 at 2:57 pm
Commented on: 190502

121 Total Squats


6 sets L-sit on parallette (30s, 20s, 20s, 20s, 20s, 10s) - 5:00 total time.

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John Campion
May 20th, 2019 at 4:50 pm
Commented on: 190502

22 was the lowest reps though a few sets were borderline (on the way up)


5 sets with 30 sec rest in between for l sits

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Shawn Hakimi
May 15th, 2019 at 1:28 pm
Commented on: 190502

Rx'd (l sit from the floor)


Tabata Squat: 17

L-sit: 26 sets of 4-5 sec holds, really tough.

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Shawn Hakimi
March 24th, 2020 at 3:18 pm

Re did this today at home because of COVID and no access to gym


Rx'd (L-set from floor)


Tabata squat: 18

L-sit: 19 sets

(edited)
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Clint Michael
May 12th, 2019 at 2:00 am
Commented on: 190502

11 reps for squats

4 rounds for L-sits

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Geoffroy Castelnau
May 11th, 2019 at 5:44 pm
Commented on: 190502

Tabata score : 15 reps (121 in total)

L-sits : 6 sets of 20 secs in a 6 mins EMOM

M / 40y / 176cm / 74kg

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Shannon Said
May 10th, 2019 at 12:26 pm
Commented on: 190502

18

L sits on Roman chair

1 break of around 25 seconds

1:20, then 40 seconds

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Matthew Aukstikalnes
May 7th, 2019 at 6:48 pm
Commented on: 190502

17 reps across the board

L-sits about 2 minutes in 8 sets

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Mike Scott
May 7th, 2019 at 6:22 pm
Commented on: 190502

13, 13, 13, 12, 11, 11, 10, 9 - thought I'd be able to hold 13 each rd but leg strength is still recovering; rt knee feels good though; did 5 rds of L-sits on rings alternating one leg out/one leg it for a total of 59 seconds

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Jon Wilson
May 7th, 2019 at 6:21 pm
Commented on: 190502

tabata

14


L sits (from 24 inch box)

12 sets

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Matt Duplessis
May 5th, 2019 at 9:00 pm
Commented on: 190502

M/31/5’9/175


Tabata Squats: 1x17/3x16/4x15 = 125 total reps

L-sit on paralletes: 30s/2x15/6x10 in 6:55 total time

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Cy Azizi
May 5th, 2019 at 4:59 pm
Commented on: 190502

Squat: 15 all rounds

L-sit: 5 rounds. Last round 4s

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Christopher Voght
May 5th, 2019 at 4:09 pm
Commented on: 190502

Squat Tabata - 16

2 min L sit - 6 sets

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Albert Kombe
May 3rd, 2019 at 11:08 pm
Commented on: 190502

Least Tabata Squats Interval: 15reps

2min L-sit = 6 sets

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Sebastien Fitzpatrick
May 3rd, 2019 at 9:58 pm
Commented on: Vegetable Stir-Fry

Love this!

This very closely resembles my summer time stir fry I meal prep. I just use soy sauce instead of oyster sauce.

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Dave Westerman
May 3rd, 2019 at 7:43 pm
Commented on: 190502

15 on squats


11 L sits on bar.

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Lucas Allan
May 3rd, 2019 at 6:19 pm
Commented on: 190502

43/6’3”/200

17 tabata

6 l sit on dip bars

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Scott MacArthur
May 3rd, 2019 at 5:25 pm
Commented on: 190502

18 per round first 4, then 16 per round last 4. Score is 16, total136 squats. This one always gets ya.

Took 6 sets for Lsits.

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Thomas Lavigne
May 3rd, 2019 at 3:35 pm
Commented on: Vegetable Stir-Fry

Good to see you guys posting more plant based meals. Keep it up.

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Gareth David
May 14th, 2019 at 12:11 pm


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Dave DeCoste
May 3rd, 2019 at 11:05 am
Commented on: 190502

Squats - 17

7 sets for l-sit

8:00 total time

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Jesse Montagnino
May 3rd, 2019 at 5:45 am
Commented on: 190502

Worst score 18

174 total


L tuck on parallettes

4 sets


D

Worst score 13

120 total


L tuck on parallettes

10 sets

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Jake Kiddoo
May 3rd, 2019 at 5:20 am
Commented on: 190502

16 Tabata

7 sets L sit

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Jake Kiddoo
May 3rd, 2019 at 5:20 am
Commented on: 190502

16 Tabata

7 sets L sit

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Kisa Tiller
May 3rd, 2019 at 4:39 am
Commented on: 190502

16; modified I-sit for 5 sets

Fiancí©: 18; modified I-sit for 7 sets

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Matt Cairns
May 3rd, 2019 at 1:53 am
Commented on: 190502

L-Sit modified (tucked)

7

Squats

16-16-16-15-15-15-16-15

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Krista Cooper
May 3rd, 2019 at 1:53 am
Commented on: 190502

17 Tabata

7setsL sit

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Edisson Samaniego
May 3rd, 2019 at 1:52 am
Commented on: 190502

20 reps en cada ronda de la tabata

4 rondas en L sit hold

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Js Smith
May 3rd, 2019 at 1:45 am
Commented on: 190502

12s all the way through.

Practiced L-sit progression, heel on floor, for 2 minutes

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Byron Hills
May 3rd, 2019 at 1:18 am
Commented on: 190502

M/42/6’2”/193 lbs

14-15-14-14-13-13-12-12

107 total if math serves me

L-sits

3x10 sec on parallettes

1x1 min and 1x30 sec off bench

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Brian Conti
May 3rd, 2019 at 1:17 am
Commented on: 190502

Goblet squats with 53# kb

13 reps every round

As usual, started out easy and got tough the last feed rounds

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Brian Rosenbaum
May 3rd, 2019 at 1:13 am
Commented on: 190502

M/57/6/2/177

Slightly modified...


Squats - For time - 10 rounds of 15 squats, with 10 second rest in between. Timer never started, so not sure of time, but all squats were unbroken.


L-sit from floor - did 2 min total accumulated time as quickly as possible. finished in 4:50. Was able to hold first set fo 20 sec., second for 15 sec., then it rapidly deteriorated. Was down to 2 second sets/2 seconds rest for last minute, so lots of sets.

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Jacob Jones
May 3rd, 2019 at 1:09 am
Commented on: 190502

All exercises in tabata intervals. 10-15 squats per set 1:00 rest @ 8 sets

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Kenny Mata
May 3rd, 2019 at 12:52 am
Commented on: 190502

Squats -15

L sit (rings) - 4

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Fernanda Magana
May 3rd, 2019 at 12:44 am
Commented on: 190502

Air squats :139 and 6 for the L-sits on rings

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Huey Kwik
May 3rd, 2019 at 12:42 am
Commented on: 190502

88

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Scott Wiedmeyer
May 2nd, 2019 at 11:14 pm
Commented on: 190502

32 / M / 5'9" / 140lbs


Tabata squats: 13-14-14-13-13-14-14-14 = 13/109

Hang tuck-sits 1 minute: 4 sets


I did hangs because my wrist is still injured, but then I did something weird to my neck while hanging and had to stop. Grrr...

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Alex Pham
May 2nd, 2019 at 11:10 pm
Commented on: 190502

110 with weighted vest

8 reps for l sits

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Stacey Carpenter
May 2nd, 2019 at 11:03 pm
Commented on: 190502

13*8 tabata air squats

Vsit 2mins hold

wrist pain no LSit

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Jake Piispanen
May 2nd, 2019 at 11:02 pm
Commented on: 190502

18, 18, 17, 17, 16, 15, 17, 17


6:35 to accumulate 2:00 of L-Sit using benches


First day back after training for half marathon happening in one week.

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Shane Azizi
May 2nd, 2019 at 10:57 pm
Commented on: 190502

Tabata: 15

L-sit 4 sets. Rx

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Reymond Kiddoo
May 2nd, 2019 at 10:22 pm
Commented on: 190502

Worked out with CF Sage. 20 min amrap

2 k row

50 box jump overs

200ft sled pull.

W/ partner

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Albert Collins
May 2nd, 2019 at 10:13 pm
Commented on: 190502

tabata squats 123 total

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John Clarke
May 2nd, 2019 at 9:58 pm
Commented on: 190502

17

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Stacey Thompkins
May 2nd, 2019 at 9:51 pm
Commented on: 190502

M/44/6'2"/185#


Rx'd


Squats - 19 across


L-sit - 8 sets

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Jeffrey Howard
May 2nd, 2019 at 9:47 pm
Commented on: 190502

21

7, Tucked

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Troy Work
May 2nd, 2019 at 9:01 pm
Commented on: 190502

13. 6 sets. Did 2 10 second rounds of l-sit and decided knee raises were more my speed today

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Matthew Burritt
May 2nd, 2019 at 8:43 pm
Commented on: 190502

M/42/5'4"/148lbs.

17 for squats. 4 sets for l-sit

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Max Black
May 2nd, 2019 at 8:17 pm
Commented on: 190502

5 L sets

13min Reps, Tabata Squat

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Viktor Wachtler
May 2nd, 2019 at 8:16 pm
Commented on: 190502

19-19-19-19-19-16-16-16

143 reps RX

M 42/1.78m/77kg

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Hendrik Bünzen
May 2nd, 2019 at 7:16 pm
Commented on: 190502

138 rx’d

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Nicole Deaver
May 2nd, 2019 at 6:52 pm
Commented on: 190502

Lowest round of squats= 15.

(15/17/15/15/16/15/16/16)


L-sits 6 rounds= 20s each

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Brianna Sweet
May 2nd, 2019 at 6:43 pm
Commented on: 190502

This work out was deceptive for sure.


Tabata: Lowest round was 14


L-sit: 4 Sets- I did a tuck hang from the bar.

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Josh Nelson
May 2nd, 2019 at 6:26 pm
Commented on: 190502

Score: 18. L-sit 4 rounds

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Morgan Greene
May 2nd, 2019 at 5:17 pm
Commented on: 190502

19 and 4

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Darren Ward
May 2nd, 2019 at 3:36 pm
Commented on: 190502

Tabata, 20 per round. No time for L sits, need to do in pm.

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Michael Arko
May 2nd, 2019 at 2:37 pm
Commented on: 190502

Tabata score = 19

all other rounds were 20


L-sit score: 5

36s - 26s - 21s - 19s - 18s in about 4:30 total time

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Sebastien Fitzpatrick
May 2nd, 2019 at 1:28 pm
Commented on: 190502

Tabata: 19 across


L-sit: 8 sets

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Jim Rix
May 2nd, 2019 at 1:21 pm
Commented on: 190502

Tabata squats, 19 reps each interval. Pretty happy with that; haven't done high rep air squats in a while.


L-sit: about 7 sets on a running 2-min clock, mixing L sits and bent knee sits.


Then shoulder press:

75#-10 reps

35# DBs: 8

85#: 5

35s: 6

85: 5

35s: 6

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Kyle Buchanan
May 2nd, 2019 at 12:55 pm
Commented on: 190502

20 squats/round on tabata

6 x 0:20 on Lsit (parallettes)

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Kyle Buchanan
May 2nd, 2019 at 12:55 pm

used med ball for squat target

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Thomas Wade
May 2nd, 2019 at 12:19 pm
Commented on: 190502

Rxd 13reps each rd with empty barbell 2 reps on L sits

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Eric Armstrong
May 2nd, 2019 at 12:11 pm
Commented on: 190502

Newby again.


14x14x14x14x10x10x10x10

3 reps for lists.


Does anyone else find it impossible to do this on the floor because their arms are not long enough?

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Kisa Tiller
May 3rd, 2019 at 4:51 am

Yes! There’s a trick to it! Place your hands a little ways down your thighs, in front of your hips instead of beside or behind and round your upper back to press through the arms and hands. Link is for super short progression video (is NOT me, I still have to cross my legs and just try to lift my arse off the ground 😅)


https://youtu.be/BGiozcgSt_Q

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John Rossetti
May 2nd, 2019 at 12:07 pm
Commented on: 190502

54YOM 5’6” 218


Tabata squats


L-sit for 2 minutes in as few sets as possible (AFSAP)


The Tabata interval is 20 seconds of work followed by 10 seconds of rest.


10 sets most under 5 sec

Low 14 squats most at 15

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Elin Söderberg
May 2nd, 2019 at 11:53 am
Commented on: 190502

106 squats in total. 13 13 13 13 13 14 13 14 13. L sit on 2 chairs, 2 rounds: L-sit knees tucked 0:15, right leg straight 0:15, left leg straight 0:15, L sit 0:15

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Claire Fiddian-Green
May 2nd, 2019 at 10:38 am
Commented on: 190502

131 total squats. 17, 17, 16, 17, 16, 16, 16, 16.

L-sits: knee tuck on parallettes. 4 sets: 0:40, 0:30, 0:26, 0:24.

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Claire Fiddian-Green
May 2nd, 2019 at 10:53 am

Added 2 rounds: 10 shoulder press at 85% 1RM (50 lbs.), 15 pull-ups, 20 hollow rocks.

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Mike Andridge
May 2nd, 2019 at 10:24 am
Commented on: 190502

rx

13

left knee did not want to loosen up this AM

L-sits on rings

10 rounds to accumulate 2 min

knees straight, toes pointed-NOT at 90 degrees though.

m/49/175

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Florian Köser
May 2nd, 2019 at 5:50 am
Commented on: 190502

At least 13 Air Squats, 2 x L-Sit Hold

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Kyungtaek Kang
May 2nd, 2019 at 4:14 am
Commented on: 190502

안양공식인증지부 크로스핏힘 45세 180cm 90kg 강경택 21reps / 5set (30-30-25-21-14)

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Eric O'Connor
May 2nd, 2019 at 2:50 am
Commented on: 190502

This one is simple but dirty! Here are some thoughts on this workout:

Tabata Air Squats- I will have nearly all of my athletes perform this section as prescribed. I will control athletes speed to allow for full range of motion and sound mechanics. In the rare instance that I need to modify the movement, I will utilize a band assisted air squat, to help accumulate reps, throughout a full range of motion.


L-sits: The main variations will be a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. I will have athletes utilize a variation they can hold for at least 15 seconds on their first effort and attempt to accumulate the 2 minutes in 10 sets or less. There may be some instances where I need to reduce the total time to accumulate or modify the movement further. I will do so on an individual basis.

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Steven Thunander
May 2nd, 2019 at 1:43 am
Commented on: 190502

Globo Scale: As Rxed. L sits can be done on 2 boxes, 2 benches, rings, dip bars, paralletts, TRX, on the floor, or hanging from a pullup bar, rings, rope, or TRX (Grip Gainz!!!). It's been pretty easy for globo goers and garage gym users here lately.


FYI... For tabata squats, you should walk funny at the end of this workout.

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Katina Thornton
May 2nd, 2019 at 1:23 am
Commented on: This Is Your Brain on Cholesterol

Monica Reinagel sums it up nicely for those of us who get easily confused with all the varying recommendations:


"It’s also a good reminder that prescribing medications (or diets) in response to individual lab values is not ideal. Recommendations should always take into consideration a patient’s overall health, health history, lifestyle, age-adjusted risk factors and requirements, as well as other medications and conditions."

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Wesley Martin
May 2nd, 2019 at 1:03 am
Commented on: 190502

So what it’s saying is lower reps?

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Chris Sinagoga
May 2nd, 2019 at 12:52 am
Commented on: 190502

Champions Club Scaling Notes


RANT:

Good lord the quads! Enjoy them while you can, for you may never see them in the same condition again. This is one of those that can make you say, “ok so is this the warmup?” at first glance. And taken half-speed, it definitely can be a good warmup. Taken full speed and this one will be rough, especially if going for max time each set on L-sits. Intermediate athletes know they are taking the step towards advanced when they can do this and understand how it’s completely sufficient as a stand-alone workout.


I SHOULD TRY THIS RX’D IF: I have the capacity to do a lot of squats in 20 seconds repeatedly. “A lot” can mean whatever you want, but somewhere in the 15-20 range is what I’d look to go no lower than.


ORGANIC SCALES:

Strength — any kind of weighted squats, and l-sits are fine

Stamina — I mean…

Endurance — adjust the intervals so you can splice in the l-sits between squat sets

Flexibility — lower than usual on squats, do l-sits on the ground, scale with feet or butt on the ground


NEUROLOGICAL SCALES:

Coordination — do squats with a bench in front of you and make sure your knees don’t touch it

Accuracy — hit the ball every time

Agility — fast air squats are plenty for agility

Balance — l-sits on rings


GROUP VERSION: same except do like :40 on, :20 off for slower squatters


WARMUP:

This is your opportunity to practice things you suck at. Relatively low skill workout, not a ton of prep for positions and nothing will make you feel less miserable after.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Legs should be toast!

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