CFWUx2
L-sit 8w 22r
Hs 30w 30r
Plank 20w 10r

Stretching

L sit-did multiple scaled holds, then tried two max holds at around 5 secs each

Handstands-did 20 seconds on, 40 off against the wall

Planks-30 seconds on 30 off of various type

Scales-slow 40 seconds scales for 6 front and 6 back scales with 20 seconds rest 

Cycled through all 5 activities EMOM. 8 rounds in 40 mins.

Rx

Completed rxd. 1m each stretches. 2 rounds: Pigeon/couch/band shoulder distraction(final round hammies on box)
EMOM:4x :20 L sit from floor, 4x :20 hanging tuck/single leg L, 4x:20 tuck hold on medium parallelettes 
Handstands: 3x:20 facing wall, 3x:20 facing away 3x:15 plate blocking 3x:10-:15 freestanding 
Planks EMOM 2x high plank, side plank each
Then 3x emom: :30 high plank :30 rear plank
EMOM 6x :15 each front scale, same with back scale. 

L sit work was extremely difficult after the first 1-2 holds. Scales got spicy in the lower back for the first time ever. 

Oh yes of course, I remember you. Your bigger sister took care of us not so long ago, she knew how to do handstand walking after the L sits. No insult intended. Just saying, your bigger sister was capable of doing to us worse things than what you possibly can. Yet, I respect you, and will plan ahead.

My warm up for you little girl will be:
2 rounds of:
8 band pull apart
8 banded victory 
8 banded pass through
then 2 rounds of:
8 sec top of the ring pull hold
8 sec bottom of the dip hold
then 2 rounds of:
3 sec freestanding handstand accumulation, kicking to a wall, and counting  only with two feet off the wall. 6 times total, first 3 attempts kicking up with leg number 2.
6 pistols with low descent from a box, first three attempts with leg number 2.

Then 2 rounds of: 2 low rings muscle up bear complex: starting at high support hold 2 sec, slow descent to bottom of the dip hold 2 sec, slow descent to top of the pull, hold 2 sec, slow descent to hang, assited muscle up. Then 10 sec L sit

The way I will be attacking this cute little thing tomorrow will be with a quality mindst and keeping rests relatively short and pre established.
In my case that will look something like this:

emom during 30 min  (5 rounds)
min 1: 2 strict muscle up
min 2: 2 strict muscle up
min 3: 1 muscle up
min 4, 5 and 6: 20 sec L sit (unbroken hopefully; otherwise, L tuck)

This should be challenging and yet attainable.
I challenge you to try to come up with a similar pre established exercises and rest period for yourself that uses same movements or closely imitates them, and end up with a workout of no less than 30, no more than 45 min, of good quality positions. This might mean scaling up too. 

See you tomorrow!

PS: We will have fitness and fun regardless of what 20.2 turns out to be, but  I am curious whats the one thing you would not want to see come up?

Rx

M/34/5’10”/190

Completed. Good stuff before the Open workout. 

At 50 I have high cholesterol but consistently am told that my good cholesterol is so much higher than my bad that the doctors are not worried and I’m not on any medicines. I eat butter, meat, fish, and try to stay away from processed foods. I appreciate this talk but as a scientist, I’d add that in at least one of the studies he uses as evidence he is generalizing to the entire population when the study specifically discusses the Norwegian population. That type of generalization may not be a strong as he suggests. However, I do appreciate the hard work that CrossFit is taking to help Society better understand the benefits of clean eating and functional movement. Time for me to hit the gym :)

Subbed about an hour of yoga and stretching

I love these. 

Managed to kick up and hold a handstand for 5-10 seconds several times (no wall). In other news I still struggle to hold an L-Sit on the ground for more than 10-15sec

This was humbling.

one of the best workouts ive done in a while. I did Juan Acevedo's version, thank you man it was very helpful. Felt really good in handstands! Used a medball, a yoga mat and an ab mat for the stretches and it felt quite good to stretch before hand. Apparently my body didnt noticed the lack of the stretch reflex today. Nice to do it for a change. Now excited for the announcement. Regardless what it turns out to be we will have tons of fitness and fun this next 5 weeks!  My guess> 15.1 redo XD Whats yours?

Not my favorite workout. Seems like we should do this every rest day. This was also my first time doing slips. Trying to learn and figure out what it's about still. 

SLIPS ✅

(Worked on freestanding handstands & handstand walks. Getting better, but still not there yet.)

I was lucky enough to hear him present on this topic in person and it was very illuminating to say the least.

I had some lingering soreness so this was a great workout to get rid of that. 

Noob to CrossFit as of today.. was shown the WOD here by a colleague at work this afternoon.  As a total beginner is jumping in and doing the WOD a good way to begin?  I don’t have access to a CrossFit gym (I’m deployed) but will in a few months once I’m home.  I do have google and YouTube to answer any exercise technique questions... if there’s a better beginner schedule/work out list please point me in the right direction.. thanks in advance..

Zkirby

12 min AMRAP
15 deadlift, 155#
15 deficit push-ups, hands on 25# bumpers
15 24" box jumps
4 rounds + 13 box jumps.  Competed round 5 in 12:05

190802:  4 rounds + 7 pu
170806:  4 + 4 pu
170206:  4 + 15 pu
150121:  5 rounds

I'm 51 and watching HDL, TG, and LPL numbers.  My primary care physician believes my LPL to be high.  I've been interested to learn more about cholesterols and thankful to have watched this.   Appreciate the info very much and see no reason to take LIPITOR or CRESTAR to lower cholesterol now.  

Globo Scale:   Just a reminder that the Open starts tomorrow.  If you globo or garage wod, it is a great opportunity to find your local affiliate and throw down.  Go to map.crossfit.com and find an affiliate near you.  I do recommend messaging or calling them before dropping in to find out when they are hosting the Open wods, as well as to find out what sort of paperwork and fees are involved.   Sign up for the open at Games.crossfit.com, and check Competition Corner and the various Sanctionals websites if you want to join a Sanctional leaderboard.  As always I will have tips here for those doing these WODS in a globo/garage, as well as scales/subs for those who can't do the Open for some reason but have a gym or some equipment available (Those on cruises, deployed in the Navy or some FOB,  in Antarctica, travelling, ect)

Keeping in mind that the Open starts soon, if you feel you need an additional rest day today, just do the stretching and pick one or two of the skills, or shorten them down as needed.  ROMWOD, M-WOD or a yoga session would also be appropriate for the stretching portion today.   For L-sits, use boxes, benches, the arms of a sturdy and stable chair, parallets, rings, or hang from rings or a pullup bar.  For handstand holds, you can do HS walks, hs walk obsticales, shoulder taps, handstand holds, free standing handstand holds and pushups, or if restricted by your globo do dumbbell holds at lockout for max time, note the time in the 12 minutes you had the dumbbells up as well as the number of drops.   The rest is self explanatory.

INTENDED STIMULUS
.
Oh man! Is that time of the year. Tomorrow the Open starts. Today is about getting ready for that. Get in the gym get a good sweat on, get mobilized, feel awesome and ready and leave it there. Don't skip this day. You don't want to arrive to Friday after a rest day. But also don't make it a hard training day. Today is about priming your mind, and body for tomorrow. Get ready to kick ass. If you need ideas here's a simple template you can follow. 
. 
Stretching
2:00 elevated pigeon per side
2:00 couch stretch per side
2:00 overhead opener
2:00 cow face pose per side

L-sit
EMOM for 12 Minutes
12- 18 seconds L-Sit/Tuck Hold from the pull-up bar

Handstand Practice
Spend 3:00 jumping to a handstand on the wall with two feet --a.k.a. frog jumps. The idea is to slow down the kick-ups as much as possible. Imagine you want to touch the wall with your butt in the gentlest way possible. 

then 

Repeat the exercise with one leg kick-up on the wall. Use the opposite leg you usually would. 

then 

Repeat the exercise freestanding. Play with holds!

Plank Practice
1:00 ON / 1:00 OFF for 6 Sets
Gymnastics Plank (Let's sweat!)

Scales Practice
Using a target to keep you nice and tight
3 Sets
0:45 Front Scale per leg
0:45 Back Scale per leg
rest 1:00

Champions Club Scaling Notes:

RANT:
I did a press to handstand today! From a straddle position. Never done one before and I tried it and it just kinda happened. I'm sure it would have been deducted style points, though. Still, I was kinda surprised!

I SHOULD TRY THIS AS RX'D IF: I have the attention span to concentrate for an hour of things I need to work on.

GROUP VERSION: So I actually did this workout and definitely got a good response. You could really try more for stamina than strength/coordination by going for near-max holds with little rest in between. Chances are this is not going to be your group workout and we almost certainly won't be doing it as listed. So I'd just spread these movements in the warmup for your week's workouts.

Check last time for more scaling notes.

Warm-up for 191010:
GENERAL WARM-UP

1 round of:
20 air squats
25 groiners
30 banded good mornings

SPECIFIC WARM-UP

Stretching
EMOM 12 minutes
Minutes 1 & 2: Pigeon (right side, left side)
Minutes 3 & 4: Couch (right side, left side)
Minutes 5 & 6: Banded shoulder distraction (right side, left side)

L-sits
EMOM 12 minutes
Minutes 1-4: 10-20 sec of an L-sit
Minutes 5-8: 10-20 sec of an L-sit with one leg extended and one leg tucked
Minutes 9-12: 10-20 sec of a tuck L-sit

Handstands
EMOM 12 minutes
Minutes 1-3: 10-20 sec handstand hold, facing wall
Minutes 4-6: 10-20 sec handstand hold with back to wall
Minutes 7-9: 10-20 sec handstand hold plate blocking drill
Minutes 10-12: Attempt to accumulate 10-20 seconds of a freestanding handstand hold

Planks
2 rounds of 40-sec on/20-sec off
High plank
Side plank on the right arm
Side plank on the left arm

Scales
EMOM 12 minutes
Minutes 1-6: Front scale, 15-sec per side
Minutes 7-12: Back scale, 15-sec per side

S L I P S !

I wonder when we'll get to V-sit