CrossFit | 190710
Wednesday

190710

Workout of the Day

85

Row 5,000 meters

7 minutes of L-sit from the floor in as few sets as possible.

Post both times and L-sit sets to comments.
Compare to 190514.

The Wrist and Hand

wrist and hand bones
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Comments on 190710

87 Comments

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Doug Brubacher
June 16th, 2021 at 3:00 am
Commented on: 190710

CFWUx1

20:49

3 min l-sit (too late)

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Rafael Reis
July 23rd, 2020 at 12:59 am
Commented on: 190710

Row 22'35" L-Sit 4'17"

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Wagner Marcoli
July 26th, 2020 at 11:21 am

Boa 👏🏼👏🏼👏🏼

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João Paulo Borges Thomaz
July 23rd, 2020 at 12:43 am
Commented on: 190710

20'08"

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Wagner Marcoli
July 26th, 2020 at 11:21 am

Boa João!!!

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Adriana Brandao
July 22nd, 2020 at 11:43 pm
Commented on: 190710

Row 23'04

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Wagner Marcoli
July 26th, 2020 at 11:22 am

Feliz de ver a marcação de vocês!

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Tercio Dal Col
July 22nd, 2020 at 10:04 pm
Commented on: 190710

Row 20:04, L-sit 1:40

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Wagner Marcoli
July 26th, 2020 at 11:22 am

Boa Tercio!!!

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Matthew Aukstikalnes
May 20th, 2020 at 1:27 pm
Commented on: 190710

row 22:09.7, compared to 21:47.8. no L-sits.

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Manchild Manchild
November 24th, 2019 at 5:39 pm
Commented on: 190710

50 BPUs


6:49


then did 15 minutes of SLIPS

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Phill Kiddoo
October 10th, 2019 at 12:36 am
Commented on: 190710

21:24

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Kury Akin
September 18th, 2019 at 2:27 pm
Commented on: 190710

20 min AMRAP 5R 30 sdlhp@20kg, 20 alternating jumping lunges, 10 burpees.

Last row was 17:20 but with no rower and a dodgy knee I've been subbing for about 6 months.

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Dan Kremer
August 8th, 2019 at 4:31 pm
Commented on: 190710

20:07

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Albert Kombe
August 7th, 2019 at 12:18 am
Commented on: 190710

5km Row = 20:37 (PR)

L-sit from floor w/ feet on ground = 6 sets

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Christian Heck
August 4th, 2019 at 6:49 am
Commented on: 190710

19:52

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Mike de Graauw
August 3rd, 2019 at 2:57 pm
Commented on: 190710

24:05


M/60/6’2”/230

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John Campion
August 2nd, 2019 at 6:04 pm
Commented on: 190710

Off the rower at 19:35

L sit in 20:17; 27 sets

39:52 total

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Jeff Chalfant
July 31st, 2019 at 10:03 pm
Commented on: 190710

Total time about an hour.


Row: 19:52.3 (new pr)

L sit: 30 minutes to accumulate 4 minutes of strict l sit on floor. 10x:20 holds with a minute of rest at first but was eventually resting 4 minutes so I switched to shorter holds/rests. (:15,:13,:12)


I’ve built a lot of mental toughness and core strength over my 13 years of CrossFit. Apparently not enough for this WOD!


185lb/69.5”/40y

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Cy Azizi
July 26th, 2019 at 7:51 pm
Commented on: 190710

Row: 21:39.8

Lsit: 46:10, 29 sets

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Morgan Greene
July 26th, 2019 at 6:27 pm
Commented on: 190710

19:43 row


skipped L-sits

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Kyle Buchanan
July 16th, 2019 at 8:10 am
Commented on: 190710

18:51


Set a 15:00 clock and practiced lists/tucks

held on to dumbbells on top of 2x20kg bumpers

Lsits - :20-:15-:15-:14

tucks - :30-:25-:20-3x:15-:05

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Shane Azizi
July 15th, 2019 at 4:23 pm
Commented on: 190710

19:36.5

28 sets. Rx

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Claire Fiddian-Green
July 14th, 2019 at 5:20 pm
Commented on: 190710

22:25 row after first doing a CFT variant (results posted on 190709).

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Claire Fiddian-Green
July 14th, 2019 at 5:21 pm

Row completed 07/14/2019.

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Js Smith
July 13th, 2019 at 5:07 pm
Commented on: 190710

Done after 190709’s CS Total

24:18 (26:24 on Monday)

Skipped the L-Sits (wrist)

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Joseph Amaya
July 13th, 2019 at 12:57 am
Commented on: 190710

5min low l sit

35 sumo deadlift 32.5 lb

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Viktor Wachtler
July 12th, 2019 at 5:53 pm
Commented on: 190710

Subbed, scaled:

For the row:

100 squat cleans with a 20kg kettlebell

400 swings (aimed for 500 cleans, but it was mission impossible) 24:36

1 minute of tuck hold from the ground

2 minutes of push-up plank

1 minute of elbow pí©ank

1 minute of push-up plank

2 minutes of tuck hold on paralettes

19:02

42/1.78m/76kg

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Clark Pew
July 12th, 2019 at 1:13 pm
Commented on: 190710

Biked 8000m in 26 minutes.

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Benjamin Schill
July 12th, 2019 at 1:03 pm
Commented on: 190710

M/41/6’3”/215


17:50.8

DNF L sits... only 2 mins in 6 mins of efforts

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Troy Bruun
July 11th, 2019 at 10:28 pm
Commented on: 190710

Row: 20:18.7

L-sit progression: 5 min

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Matt Zero
July 11th, 2019 at 9:58 pm
Commented on: 190710

Row - 20:08

L Sits - 14 mins

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Emily Fenwick
July 11th, 2019 at 8:19 pm
Commented on: 190710

23:00

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Danny Bostwick
July 11th, 2019 at 8:13 pm
Commented on: 190710

Missed the CF total on Tuesday so I did some heavy squats instead. Did a 20 mile bike in 1:03 on Sunday and rowed a 5k monday so I'm not feeling I skimped the endurance this week.


As for the Lists, My max L sit from the floor is about 3 seconds so I did some progressions for :30on/:30 off.

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Lucas Allan
July 11th, 2019 at 6:11 pm
Commented on: 190710

43/6'3"/200

row 5k: 19:13

mixed l sits from floor, parallettes and bar for 4 mins

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Sarah Neidler
July 11th, 2019 at 5:47 pm
Commented on: The (Political) Science of Salt

Excellent article, Gary! As you pointed out, I think one of the reasons why the salt hypertension hypothesis is so persistent is that the theory behind it is so compelling: salt increases blood volume, which in turn leads to higher blood pressure.


While this describes the acute response to an intake of a high dose of salt, it does not reflect the long-term response to an increased salt intake: the more salt is consumed, the more is excreted, with no increase in blood pressure for most individuals.


Overall, increasing the salt excretion is easy, while the capacity to recycle salt when the intake is too low is limited. For this reason, restricting salt can be dangerous.

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RAPHAEL SIRTOLI
July 11th, 2019 at 9:19 pm

I’d like to re-post a comment here made by Gabor Erdosi in Nutrita’s Facebook group:


What we do know is that obligatory need is around 180 mg sodium daily and that hunter-gatherers consumed around 700 mg/d.

Why it is suboptimal in modern, Western contexts is exactly what we need to find out. I don’t think that all those associational studies that paint a U or J shaped curve can be applied to all contexts. E.g. what appears to be optimal in an IR population may be harmful if IS.

NB, I’ve never restricted salt, but never had a lot (or added it to my drinking water) either.

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Jeff Strain
July 11th, 2019 at 5:36 pm
Commented on: 190710

A day late (soreness from 4th of July heroes followed by 5k run and CFT wasn't allowing it yesterday)


20:51 on the row

Not a full 7 mins but L-sits until I couldn't stand it.

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Derrick Bass
July 11th, 2019 at 8:26 am
Commented on: 190710

24:11 on the row

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Byron Hills
July 11th, 2019 at 5:41 am
Commented on: 190710

20:24

Minute off PR

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Randy Sigman
July 11th, 2019 at 4:40 am
Commented on: 190710

Row 21:51

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Jacob Alexander
July 11th, 2019 at 3:50 am
Commented on: 190710

These workouts, are they just simply WODs and a Warmup/skill needs to be included or are these workouts all of the above?

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Josh Nelson
July 11th, 2019 at 2:58 am
Commented on: 190710

Didn’t row or run but carried the kids on a 4 mile hike. Rx. 😁

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Peter DeGraaf
July 11th, 2019 at 2:42 am
Commented on: 190710

Scaled for middle aged CF rookie:


Hollow rocks > 9s x 30 sec

HS practice > 5 min

3000 m row > 14:29

5 min tuck sits on dip bars > 25 sets in 14:00


Maybe coulda gone longer on the row. Arms were shakin on the last few sets of tuck sits tho. Great workout!

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Tripp Starling
July 11th, 2019 at 1:35 am
Commented on: 190710

20:30 rx (compare to 20:30)

Tied PR


Jackie rx 24:32 (compare to 24:30)

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Tripp Starling
July 11th, 2019 at 1:36 am

4 minutes of L sits on 45# plates in 16 sets

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Gordon Lee
July 10th, 2019 at 8:07 pm
Commented on: 190710

Row 5km 25:05

3 rds planks (front, sides, back) 6mins

L sit for 2mins from parallel bars 6mins

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Darren Ward
July 10th, 2019 at 7:23 pm
Commented on: 190710

19:45, matched PR. In hot garage and wiped out after

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Mary Abbru
July 10th, 2019 at 7:17 pm
Commented on: 190710

5k in 23:34

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John Clarke
July 10th, 2019 at 7:04 pm
Commented on: 190710

19:38

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Brendan Mullan
July 10th, 2019 at 6:46 pm
Commented on: 190710

5K row = 22.38

7 mins of tucking knees with hands on benches.

Any tips on L sit progressions appreciated

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Peter DeGraaf
July 11th, 2019 at 2:33 am

check it out: https://gmb.io/l-sit/

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Kenny Hill
July 10th, 2019 at 5:42 pm
Commented on: 190710

Brutal Row today after the CFT yesterday. Legs felt dead, but finished unbroken in 24:30.

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John Doody
July 10th, 2019 at 5:06 pm
Commented on: 190710

18:39 row Rx’d

16 sets off bench. Lack flexibility.

Now can my abs please get a break

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John Doody
July 10th, 2019 at 5:07 pm

24:16 total time to complete L-sits

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Jon Wilson
July 10th, 2019 at 4:42 pm
Commented on: 190710

22:20

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Steve Day
July 10th, 2019 at 4:36 pm
Commented on: 190710

5k row - 19:20 (1 sec off PR)

7 min L-sits from dip bars - 22:00/11 sets

Tried to do longer sets and took longer breaks. Can't do these off the floor yet. Form begins to deteriorate after the fourth set...

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Michael Arko
July 10th, 2019 at 4:36 pm
Commented on: 190710

Sub 200 calories on elliptical trainer Level 12

19:40


L-sits on TRX rings

21:22 and 27 attempts to complete 420 seconds


All holds were min 10 seconds and about half were 15+. Rings started out about 8" off the ground. Gradually they were raised higher and higher as my legs dragged lower and lower. For the volume, maybe I ought to have done more honest tuck holds.

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Nicole Deaver
July 10th, 2019 at 4:26 pm
Commented on: 190710

No rower at the moment, ran the 5k yesterday, rode the bike for 60mins Monday so decided to Sub with:


5 Rds

20 Banded Rows

20 SDHP (45#)

20 Shoulder Press (alt. Rds-45# bar & 20# DBs)

20 Bent Over Rows (20# DBs)

20 Wall Balls (10#)

50 Single Unders

24:43


7min L-sits & tuck holds(btwn stools): 19 sets? 12:54

The 1st 2 sets were 30secs after that only could hold for 20secs

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John Rodrigues
July 10th, 2019 at 4:12 pm
Commented on: 190710

Good afternoon deae Crossfiters


My time was:

Row 5,000 meters - 26:32

L-sit from the floor 12 sets of 30 secs

I couldn’t get out my leggs of the floor so I preferred to do on the floor for the future got it.


Have a wonderful day!!

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Vincent Dahlqvist
July 10th, 2019 at 3:37 pm
Commented on: 190710

Row 20:50

L-sit, scaled to tuck sit 20 minutes (21 rounds 10-30 sec/round)

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Doug Hoeschle
July 10th, 2019 at 3:36 pm
Commented on: 190710

18:56

53 M

5’8”

142 lbs

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Hank McKibban
July 10th, 2019 at 2:52 pm
Commented on: 190710

19:46 ☹️

(Plus 7 min of L-Sit progressions)


190514 - 19:01 (PR)

190411 - 19:06

190331 - 19:05

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Stetson Browning
July 10th, 2019 at 2:01 pm
Commented on: 190710

Row 21:31


L-sits tonight

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Jim Rix
July 10th, 2019 at 1:29 pm
Commented on: 190710

Borrowed/scaled from Stacey's workout yesterday. 5K on a rower is just too boring for me, and 7 min of L-sits would take me about 50 sets and 20 minutes.


3 RFT

500m row

30 air squats

20 DB power cleans, 35# DBs

10 DB push press, 35# DBs

18:08

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Ethan Money
July 10th, 2019 at 12:24 pm
Commented on: 190710

22:05

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Dave DeCoste
July 10th, 2019 at 11:09 am
Commented on: 190710

18:58 for row (8 second pr)

28:15 for l-sits on rings (29 sets)

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David Smith
July 10th, 2019 at 11:44 am

That’s a quick 5k. Nice!

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Sebastien Fitzpatrick
July 10th, 2019 at 10:30 am
Commented on: 190710

Row:

19:44.5


That’s less than a second off last time, but ~30 seconds off my lifetime PR established this year. After deadlift PR I didn’t see a PR happening anyways.


L-sits:

Modified to 20min AMRAP.


My abs are still trashed from last cycle. Day 1 planks were a hefty challenge because of it. I scaled to 20min l-sit progressions. Starting in the most difficult position (full l-sit) and incrementally scaling to achieve no less than 30 seconds under tension. I then took a minute rest after each attempt. I totaled 13 holds getting roughly 7 minutes under tension.

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Stacey Thompkins
July 10th, 2019 at 10:00 am
Commented on: 190710

M/44/6'2"/180#


21-18-15-12-9-6-3

AB cals

MBC'S 20#

9:58

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Jim Rix
July 10th, 2019 at 1:30 pm

MBCs?

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Stacey Thompkins
July 11th, 2019 at 12:32 am

Medball cleans

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Fabrice Decherf
July 10th, 2019 at 9:41 am
Commented on: 190710

5000m row : "22,27"

Scale lsit ring : 30 set

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Brandon Brooks
July 10th, 2019 at 6:49 am
Commented on: 190710

Good on this new Mainsite programming. It really is a step up from some previous years. If it seems easy, just go faster.


When I really needed to understand CrossFit, i had to dig through years of archives to see Coach's work from the early days, only to see what it had become when i started (2008/9), to now-a-days when everything seems like an alternating dumbell snatch workout with handstand walks. Great to see GG back to getting after it with some real fucking workouts that are universally applicable and universally "hard as you can make it". Haters are gonna hate, but this is the real gin to me.


That 7 minute L-Sit is a Games event in hiding. Not unlike the highly unpopular Skills 1 and Skills 2 events from years ago, the 7 Minute L-Sit will be wildly unexpected and provide a peg-board 2015 level humiliation for all. Since there are numerous old journal articles on the L-sit and its importance, it is almost a certainty it will show itself again in Madison.


Thanks Greg!

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Basem ElAdawy
July 10th, 2019 at 7:31 am

how will it be judged though ?

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Tripp Starling
July 10th, 2019 at 2:00 pm

I really like the programming too. I notice a lot of benefits from consistently following it all year. Aesthetic benefits as well as performance benefits. I think they know what they are doing. For example, I did JT a year ago in 19 minutes (not so good) to last week in 13:48 (not too bad). The cycle prior to JT we did static hold in support on rings, planks, and handstand holds. All JT movements.


It would be cool to see 7 minute of L sit at games!

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Brandon Brooks
July 10th, 2019 at 6:33 pm

Basem, check out the Skills 1 and Skills 2 videos from the Games in 2011 (I think). They just had some plates that they had to keep their feet off of while using parallettes. Ground would be easier, just keep em off the ground.


Tripp, I started doing those SLIPS practices and nearly everything got easier in two weeks. T2B, pistols, l-sits, you name it, all vastly improved.

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Tripp Starling
July 11th, 2019 at 1:39 am

👍💪🏻

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Kyungtaek Kang
July 10th, 2019 at 5:17 am
Commented on: 190710

안양공식인증지부 크로스핏힘

Row 5,000m 19:50 (D=4.5, Pace 1:59, 23 s/m)

L-sit 7 minutes 29:37, 21 set

강경택 45세/180cm/90kg

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Kyungtaek Kang
July 10th, 2019 at 5:22 am

Parallettes

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Darren Mackie
July 10th, 2019 at 3:17 am
Commented on: 190710

Row 21:06.03

Scaled L sit 7:00 min

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Juan Acevedo
July 10th, 2019 at 1:29 am
Commented on: 190710

INTENDED STIMULUS

.

Consistency and pacing! 5000 meters in the rower is a longer distance, pacing this correctly is fundamental. You can play on how hard you go on the first 250 meters, some athletes benefit from going there pretty hard, most don't. Regardless of this you should spend the vast majority of your row at a pace you can sustain and that allows you to push the end. That consistency will be key. Being a tad conservative here is better, if at 3000 meters you can increase, you will make up any seconds lost. On the other hand, burning out with a 2K in front of you is not pretty. In the L-sit the mindset is the same. What you want is the fewest sets. Opening with a max effort, and going to failure every set thereafter might not be a sound strategy. Use your notes from 190702 and 190615 to guide your strategy. For both parts if you pay attention today and break everything into manageable chunks just like we did for 190708's 5K, you will learn a lot. Athletes whose sweet spot pace on the rower is above 2:40 can scale the distance and go for an 20 minute AMRAP at their sweet spot pace. Modify the L-Sit to a variation you own, and to something you can attach a standard to. For example do this on a pair of low boxes with a slight bend in the knee. And for your standard, have a pair of plates right under your feet so that if you touch them you have to break your set. In any case try to preserve the flat hand position, as if you were doing them on the floor. Options to follow.



OPTION 1

Row 5,000 meters

4 minutes of L-sit from the floor in as few sets as possible.



OPTION 2

Row 5,000 meters

4 minutes in as few sets as possible of L-sit from the floor or boxes, keep one leg tucked and the other one extended. Alternate legs between sets.



OPTION 3

AMRAP 20 minutes

Row

3 minutes in as few sets as possible of tuck/support hold on boxes.

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Bryan Rosen
July 10th, 2019 at 1:00 am
Commented on: 190710

Warm-up for 190710:

GENERAL WARM-UP


3 rounds of:

Row 1 minute, increase pace each round

10 hip-and-back extensions on a GHD

10 Toes-to-bar, as strict as possible

5 high box jumps


SPECIFIC WARM-UP


"Russian drill"

Follow the sequence of strokes by working up the pyramid and then back down to arms only (perform 3 sets):

- arms

- arms, arms + body

- arms, arms + body, half slide

- arms, arms + body, half slide, full slide

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John Rodrigues
July 10th, 2019 at 4:20 pm

Hey Bryan

I hope you are doing well.


So how about create a hank with all names in here posted and all WOD accomplished?


Just for motivate the dear all to be on the top or better??

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Juan Acevedo
July 10th, 2019 at 8:45 pm

John, Beyond the Whiteboard has a leaderboard. There is a good community there that does the .com workouts! It is pretty sweet, check it out!

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Chris Sinagoga
July 10th, 2019 at 12:43 am
Commented on: 190710

Champions Club Scaling Notes:


Rant:

This is a boatload of volume, which is definitely not a bad thing, but something that would be good to scale for most people. Remember, with volume comes a good opportunity to work on coordination and technique. Even with two "low-skill" movements like L-sit and rowing, there is a lot that could be dissected with technique. For the row, the only thing I know is gives us an opportunity to practice falling. Can you feel the "unweight" in the hands on the handle the same way you do on kipping pull-ups? And the for L-sit, shoulder position would be great to practice. Can you feel when your shoulders are slouching up and forward, and internally rotating?


Scale the movements so you can perform the prescribed distance/time cap without completely trashing your muscles. If that means splitting up row efforts, and keeping your feet on the ground for L-sits, then so be it.


Check the compare-to link (from a few times ago) for other scaling notes.

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Steven Thunander
July 10th, 2019 at 12:13 am
Commented on: 190710

Globo Scale-as is. If no rower is available run 5k (track, outside or treadmill with slight incline slight incline) or 300 calorie assault bike or Echo Bike (350 Aerodyne or 12, 000m c2 airbike). L sits are on the ground today.

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