CFWUx1
10*10ft rope climb 10:15 l-sit 6 or 7 sets?

I am also really surprised that only 9 days has this much effects.  The body is an extraordinary resilient machine!  Give it what it needs and it will function really well. 
That makes me wonder how long does it take to completely derailed this?  What is the impact of one big "cheat meal" full of sugar on a healthy person?

We could use an analogie to the modern science and say that a lot of studies now days are Straw man Studies.  Where the conclusion as nothing to do with the actual data. 

EMOM, and subbed strict pull-ups & 1 minute of L-sit

9 + 5 = 14 rounds

16 mins. Subbed rounds of 20 second L sits followed by 10 rope climb grip pull ups alternating to hand every round until I'd accumulated 2 minutes of L sits and 50 pull ups.

did 50 legless towel pullups for time

7:12
16 sets

6 sets for the l-sits with 30 sec rest in between sets

32’,24’,16’,16’,13’ all in 8’ increments from seated. 4-5m rests between sets. L-sits: :20-:20-:18-:16-:16-:15-:15. 3-4m rests between... Not a strong day! Partied too hard this weekend. 40/190/5’9”

7 sets for rope climbs, 4 sets for L-sit

50 Strict L-sit Pull-ups: 8 sets
2min L-sit: 5 sets

Scaled
Floor to standing rope pull/climb on pull-up bar
4rnds of 5 

Lsit
4 rnds of 30 sec every 90 secs

Rope climb: 24,48,64,76,88,100.6sets
Lsit: 4sets

M/57/6'2/178
modified due to equipment...
Rope - VMX rope machine on max setting (7), 4 sets of 50 ft. in sitting position, (2 min 10 sec total elapsed time). 
Then 20 towel pull ups with one hand over hand reach each rep,  5 sets of 4

20 towel pull ups (hand skin tearing)
30 l sit pull ups
10 sets

10 min emom
12 second l sit

Rope climbs: 5 sets using 10’ rope as follows: 30’-20’-20’-16’-14’

L-sit: Hanging from rings: 6 sets, 20 sec each

43/6'3"/200
10 sets of 10 feet legless rope climbs from seated position (took about 12 minutes)
10 sets of l sits on paralletes to accumulate 2 mins (took about 8 minutes)

50 ft
10 sets

lsits
6 sets
20
20
15
20
15
15

23 sets / 6 sets
Scaled to 50 Knee raise chin up / 6 mins EMOM 20secs-40secs
M / 40y / 176cm / 74kg

I love that style of presenting, I want to use it for my product demos...

4 leg-assisted rope climbs 12 feet.
6 lay to stand rope climbs.
40 strict pull-ups work, alternating every 10 reps: band-assisted, pull-up negatives. 
L-sits: alternating one leg extended for 10 second hold. Total sets: 12. Leg wasn’t straight but I worked on it until my quads quaked.

Sub/scaled to 
13 lay to stand rope climbs
10, 10 sec Hanging knee raises 
2 min L-sit progression practice, one heel on floor 

Rope climbs: 10
L-Sits: :40, :40, :37, :03 RX

80-ft of 20 4-ft ascents on a 7-ft rope from seated, which put my hands at 3-ft up in 15:55.

Accumulated 1:00 of L-sit (breaks every 3-5s) and 1:00 of Tucked L-sit (breaks every 10-15s) in 6:16.

8 climbs

1 minute of sitting tucks, 6 or 7 sets to complete

I liked it

changed WOD to 
10rds
1 rope climbs use feet
10 Vups
right wrist pain

M/32/180/6'1"

No rope, substituted 100ft rope ascent with 50 towel pull-ups
8.33 sets
6 sets to complete L-sit

AGOQ
3 rnds
15 dl @ 185
35 ohs @ 65
90 du
scaled to master's 55 plus
24:41
m/49/175

14 sets, 8 sets

50 chin-ups 10 sets
L-sit/ hanging knee raise; tabata style  6 rounds. Mostly knee raise. Grip gone 

I am interested in the reduction in AST and ALT after only 9 days. Imagine what might happen in a month or even a year? This would have a tremendous impact on NAFLD.

Rope Climb
10 sets of 10’ starting seated

L-sit
6 sets of 20” from the floor 

UNR Class 21-15-9
Snatches #65
Bar facing burpees
Time = 6:05 

Subbed 50 L pull-ups for 100' of rope climbing

8 sets of L pull-ups
6 sets of L sits

Last round of L sits was more like a "banana" sit. Wow that's tiring on the quads.

50 L-sit rope pull-ups: 10 sets of 5

2 min L-sits: 5 sets. 
For something different I alternated between L-sit & knee tuck during each set holding 10secs each without dropping feet. 

60 weighted pullups w 15lb dumbbell

Did 10 sets of 6. Started Tabata style - fell apart after 4th round

Grip is smoked from these 3 days

No rope in the garage. Attached grandfather clock grips next to each other on pull-up bar. 7 sets to 50 reps. 

L-sit on rings. 5 sets. 

Legless rope climbs: 8 sets
11 - 19 - 20 - 12 - 12 - 11 - 15ft

Done on 15ft rope; made a 4ft mark and a 6ft mark, first ascent started seated then would descend legless to the 6ft mark and go back up for 20 total ascent; only counted consecutive sets if the decent was also legless and my feet never touched the ground.

L-sit: 8 sets
15sec each from low parrallettes.

54 YOM 5’6” 217

Scaled

100 towl Chins.  Many jumping chins.  9:50

2:00 min L-Hang

Subbed, 60 strict pull-ups on rings. 7 sets: 13-9-8-7-8-8-7.
Scaled 4x30" tuck holds on rings.

Newby update - no rope so did 50 pull ups with a towel.  5 sets of 10.  Grip strength is low.  Lsits for two minutes.  4 sets.  Another one of those "sounds easy but is not"  

260 - 6'4" 

M/44/6'2"/185#

Credit to @sherwood215 for this little gem
4 RFT 
50 DU's
20 GHD's 
20 ALT DB snatch 50#
12:41

This study supports the negative impact of added sugar, specifically fructose, independent of calories and weight. It’s impressive that only 9 days of dietary changes results in metabolic improvement. Quite sad that everyday I see so many kids drinking sugar sweetened beverages. We need to stop poisoning our youth. 

안양공식인증지부 크로스핏힘
Legless rope 21 set (3m 2m 3m 2m 2m 2m 2m 1m -> 1m)
L-sit 4 set (35s 30s 35s 30s)
강경택 45세 180cm 90kg 

Intended Stimulus


This will be a good learning day. We know what AMRAP, EMOM and For Time means. We know how to approach those, we know what each of those protocols demands, and we know when we have done it right. Now, with AFSAP we are not training/testing our work capacity directly, we are training/testing our stamina. That will be new for many, and unusual for most. Remember that CrossFit starts with C, for constantly varied. Now, there is no wrong approach or strategy here, as long as you go in trying to learn about your own capability. Play with your approach and see where you get. If you have a very clear idea of your own capacity then a fixe structure is the way to go, if not then have a flexible approach. Ideas on how to scale the movements to follow. 


Options for Legless Rope Ascent 


75 ft. of banded legless rope ascent in AFSAP


or


100 ft. of leg-assisted rope ascents in AFSAP
*Make sure that you are getting 2 or more ascents each time you are climbing. This means you climb the rope once, descend, then without putting your feet on the floor, climb back up.


or 


100 ft. of rope up and downs in AFSAP
*Rope is on a pull up bar. Feet are always on the ground. Keep your body long, hips and knees extended at all times. From seating pull yourself up to standing. Prevent using your hip extension as aid (kipping). Make sure that you are getting 2 or more ascents each time you are pulling. This means you pull, descend, then without putting your butt or legs on the floor, pull yourself back up.


Options for L-Sit
 
Whether you are doing tuck holds, toe assisted tuck holds, L-Sit with a slight bend in the knees, or full L-sits, here are two protocols that can serve as ideas. Your options are endless.


EMOM for 8
15 second Hold


E2MOM for 6 
20 second Hold


E3MOM for 4
30 second Hold


Again, no structure needed. These are just ideas. You might find that after a set of 20 seconds it is impossible for you to hold another set of 20. Great! That is a finding, and a learning. Keep your mind open and have fun! 

Champions Club Scaling Notes

RANT: 
These As Few Sets As Possible workouts make me think about the balance between resting to get a good score and still trying to preserve some intensity. I could take 5 minutes in between attempts and get a better AFSAP score, but I think that would be taking advantage of the wording. I would think of them in terms of “How little rest can you take to perform in ‘x’ number of sets?” Approaching it this way is more transferable to a regular workout because it gives us experience on which movements we need to rest more (HSPU, Muscle-ups, rope climb, etc.) and which ones we can get away with taking short rests.

I SHOULD TRY THIS RX’D IF: I have the physical ability to do both movements prescribed for that number in less than, say, 15 minutes or so?

ORGANIC SCALES:
Strength — take your rests between sets so you can really perform max holds
Stamina — add time and feet
Endurance — switch back and forth between movements
Flexibility — make sure to keep knees locked out on L-sits

NEUROLOGICAL SCALES:
Coordination — kip on the rope climbs and feel the hands unweight
Accuracy — be picky about your heel kissing the floor or whatever marker you are using for L-sits
Agility — use the workout as a warm-up and practice a sport-specific skill
Balance — l-sit on rings

GROUP VERSION:  a team workout with running, L-sits, and legless rope climbs. One partner runs while the other practices the L-sit or handstand. Go for 20 minutes. It’s a boring format because we use it a lot, but it has been really effective so far.

WARMUP:
Jump rope — always
Pistol — usually something that can never get too much work
Handstand — spend some time over head
Hip extension — working on hip hinge with neutral spine
[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  2. Arms and legs will be fried, but not heavy lifting or a ton of range of motion. Lots of holding still. Sounds like a great 3rd day of the workout cycle to me!

Wow, the rope climb section is very interesting and will really challenge your strength and muscular endurance with this movement. For stronger athletes, consider using a 20’ rope and start the movement seated to maximize the distance of each climb. If an athlete is capable of ascending higher than the rope height, I will allow 1 “set” to be completed as follows: legless ascent, descend using the legs, quickly tap feet or hips to the ground, and perform another ascent. 
Scaling thoughts
Legless Rope Ascents: For athletes that cannot ascend consistently/safely, for 10 foot sections, I will likely reduce the distance to ascend or modify the movement. My first option, for scaling, will be to have athletes perform a set height to ascend in a legless fashion before completing the remaining distance utilizing the legs. For example, an athlete can climb 30 feet legless and 70 feet utilizing the legs. For athletes that cannot ascend in a legless fashion, I will allow them to utilize the legs for all 100 feet or modify the workout to 50 feet of ascents using the legs and a designated number of lying pull-to-stands or a hand-over-hand dragging variation using a sled or kettlebell. For athletes that cannot ascend using the legs, I will modify the workout to lying pull-to-stands and/or a hand-over-hand pulling variation. Before the workout, I will need to ensure I check in with all athletes to ensure there is an appropriate modification set for their current capacity. 

L-sits: Feel free to check out my post 190502 for possible variations to utilize. For today, I will recommend using the same variation, from 190502, and attempt to complete the 2:00 duration in less sets. 

Globo scale: 60 L sit pullups or 50 towel pullups AFSAP,   L sit 2 minutes AFSAP. 

L sits can be done on rings, paralletes, 2 boxes or benches, on the floor, on a chair, or hanging from a pullup bar or rings.  If you have the luxury of a rope machine, you can sub that for the rope climb.  Finally, you can also sub heavy sled rope pulls and time how long it takes to attain 100ft, note total weight pulled.