CFWUx2
Snatch balance 10 10 5 3 3 1
Rds 10s work 20s rest = 15 min

19:15 Scaled

One foot l-sit from the floor, 15 sec hold EMOM.

Then, did handstand decent trying to just do negatives as that's all I can really do properly with control. 

Great.  Let's push this non medication solution to this terrible chronic disease.  

Great way to help the community grow. 

did 2:25 in 15 minutes

EMOM of 20 secs L/S sit, headstand leg raise and lower. Wrist fairly bust up. Intended to go for 20 mins. Managed 10.

17:56 

1st 2:30 on paralletes; next 2:30 on box

18:35 for first 2:30; 26:22 total

24:33 all 4 second holds from the ground  with locked legs and pointed toes. Except the last hold which was broken 3+1 seconds not by choice; because I tried to finish under 24:30 at the end so was resting a little less. 

Rest 2:30 

Straddle lower from free handstand as slow as possible with straight legs and arms every 30 seconds for 20 minutes. Last 12 minutes using mini parallelettes. No wall used. About 3 were failed attempts. Many were not the best. And some I was proud of. Didn’t really feel much shoulder fatigue. Mostly wrists. 

It's impressive to see such improvements within weeks, even decades after a diabetes diagnosis. Everybody who treats diabetes (type 2) with drugs and everybody who still thinks that diabetes is a chronic progressive disease, should look at these data. There is plenty of evidence that diabetes can be put into remission by dietary interventions (see, for example, the virta health study: https://www.ncbi.nlm.nih.gov/pubmed/31231311). Fasting in combination with a low carb diet may be more efficient than a low carb diet alone, which needs to be tested in randomized trials.

16:47

8:30 for 5 mins of L sits

13:22 Rx

This paper, like the others featured on Crossfit.com, serves a dual purpose. On one hand, it shows the direct benefits of a lifestyle intervention - fasting - on a costly (both in terms of dollars and patient burden) condition - diabetes. At the same time, it also shows in a much broader sense that a condition that has traditionally been treated using drugs or even surgery can instead be rapidly resolved just by changing the diet. I believe this makes a case for the value of lifestyle changes that may have implications far beyond fasting. For example if fasting can lead to these rapid, durable improvements, what about other interventions that also suppress blood glucose and insulin activity, like carbohydrate restriction or intensive exercise programs? If we can develop a suite of interventions for these conditions, and better understand how, when and why each is effective, we may be able to treat with lifestyle with the same ease and confidence we treat with drugs now. I hope to see Fung's team and others in the field continue to build on these results.

5 minute L sit

안양공식인증지부 크로스핏힘
30-30-30-20-20-20-20-20-18-22-20-20-20-15
강경택 45세/180cm/90kg

25:36 Rx

Started with 10sec hold, 20sec rest. I was able to hold it for the first accumulated minute, then quickly deteriorated. I was able to get 5sec hold followed by 25sec rest for a bit followed up my just getting 5sec holds whenever I could.

For the decents, I followed the example video and it felt better but was still unable to control my speed.

1x1 min, tuck hold
8x30 sec, tuck hold

 L-sit time 5:00

13:30 to accumulate 5 minutes of knee tucks on parallette bars.

16:53 Rx

10:30
Subbed to tuck hold
Then 5 rds of 30secs tripod hold / 3 negative pike push ups
M / 40y / 176cm / 72kg

I did it today after strict Nicole.
17:51 RX.
Hanging from rings.
I leave the handstads for the evening.

16:01. Knee raise hold instead of l sit. 12 sets of 25 seconds. 7- bar hang, 5- on rings w rings arms extended. Freestanding handstand practice ✅

22:15 Rx 

15:37 Rx

Did tabata style L-sits to accumulate the 5 min.
Did 20/10 work/rest x4 sets
15/15 x 2 sets
10/20 x 16 sets

Practiced handstands without any support and I'm definitely making progress and was able to hold for close to 5 seconds on a few. That video is humbling though.

Practiced l sits/tucks (not for time) + handstands:) 

Lost track of L-sit time & sets. I started then stopped the timer each time I dropped until I reached a total of 5mins. Did them between stools.

Handstand descents are still more kicking into handstand practice.

Then I did 30mins on the bike moderate pace, but on the minute went as fast as possible for 20secs.

Champions Club Scaling Notes

RANT: 
Crap, I thought I posted this last night… I must have forgotten to copy it to these comments. My bad! A For Quality workout that covers a lot of bases. Also the handstand video featured here… just stoopid.

I SHOULD TRY THIS RX’D IF: I am in the mood for a For Quality Day

ORGANIC SCALES:
Strength — as is
Stamina — as is
Endurance — put 20 minutes on the clock and alternate between sets of L-sit and handstand descent
Flexibility — as is, just keep the knees straight on the L-sit

NEUROLOGICAL SCALES:
Coordination — as is
Accuracy — as is
Agility — do this as your warmup then do something sport-specific after
Balance — as is, or L-sit on rings if you’re like that

GROUP VERSION:  we’ll probably do the boring but effective team workout style with this one: partner 1 runs 200m while the other practices L-sits or handstand descents. Switch upon return, and go for 20 minutes

WARMUP:
Let’s keep with the theme today and pick one thing you suck at and practice for a bit.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  3. If you really push the L-sit hard it would be tough. 

14:56 - 4 min of l-sit

L-sits: 14:43 in 18 segments, most around 15-16 seconds.

HS descents: THANK YOU for posting those videos!! I made a lot of progress today by correcting my head/neck position. Results: first successful free hand-stand (I sprang up to the wall as usual, then pulled feet away and held multiple attempts for 3+ seconds) and first successful (partial) crow holds (3+ seconds). I don't know yet how to get lower than the crow but hey it's a big step.

Borrowed one from
Crossfit Linchpin
5 intervals
15 db pwr sntch R
15 db pwr sntch L
15 db sqts-2 db's
rest 2 min
rx was 50#
I scaled to 35#
3:16/3:36/3:30/3:34/3:24
then 5 min L-sits
m/49/175

Nicely executed!


Should we always try to go back up if we can when “descents” are prescribed? 

Warm up for 190608
GENERAL WARM-UP
EMOM 8 minutes:
Minutes 1 and 5: 50 seconds of jumping jacks
Minutes 2 and 6: 5 reps each arm of a windmill
Minutes 3 and 7: 50 seconds double dumbbell overhead walk
Minutes 4 and 8: 5-10 hanging knee raises with supinated grip
*Increase pace and loading on minutes 5 through 8


SPECIFIC WARM-UP
L-sit
2 rounds of:
20-sec hollow hold with arms overhead
20-sec plank hold with pointed toes

Handstand
50-ft bear crawl
50-ft side plank walk (per side)
3 wall walks
3 partial range kick ups to wall
3 sets of 1 kick up + 15-sec handstand hold

Wow, this is a long time to hold an L-sit! 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. Another option can be to provide a moderate amount of band assistance under the ankles to help athletes accumulate time. I will have athletes utilize a variation they can hold for at least 30 seconds, on their first effort, and attempt to accumulate the 5 minutes. If an athlete cannot perform a variation for approximately 30 seconds, I will likely reduce the total time to accumulate or cap the session at about 20 minutes. 

I am a fan of this. 

INTENDED STIMULUS
.
Play day! The last two days have been all about performing. In the squats we were going heavy in a wide variety of rep schemes. In Nicole we went to failure several times on pull-ups. That adds up. Today is a good day to play, and give your mental game a break. We want to see how that L-Sit is coming along. Don't go into it with a fixed number in your head. Just go for fun, how much time can you get in an L-Sit position within those five minutes? Any strategy will work here as long as you are spending most of your time in a position you own. If you are going to bend your knees, do so from the beginning, if you are going to keep them straight, then keep them straight and don't revert to bending. 
For the descents, if you can do them from freestanding, then practice that.  If you are not sure, spend some time trying, you might surprise yourself. If you need ideas on how to scale this check our options. 
PLAY TIME!!!!


Options for L-sit


*L-sit hold with one leg straight and one bent. 
*L-sit hold with small bend on both knees. 
*Tuck hold


Use the implement of your choice. 


Option 1 for descents


Play 3 minutes with freestanding descent


5 rounds
30-45 seconds headstand hold
3-5 negative handstand push-ups facing the wall. 


Play 3 minutes with freestanding descent


Option 2 for descents
 
5 rounds
30-45 seconds tripod hold or box handstand hold
3-5 negative box handstand push-ups / negative pike push-ups
 

Globo scale: L sits can be performed from rings, a dip bar, a chair, parallets, TRX, or hanging from a pullup bar or Rings.  Sub for HS descents include tempo dumbbell presses with a slow lowering of it, as well as piking from a box or bench.