L-sit on rings, handstand against wall

done!

34min for 5 rounds of:
1 minute handstand against wall tapped my foot on the floor a few times here and there trying to be freestanding but added a second to the total each touch down, otherwise unbroken on these. 
4 minute single dumbell farmers carry:
25:1/1/1/1/ 35:1/1/1/1,  35:1.5/1.5/.5/.5(r3/4), 40:1/1/1/1ish was failing on my left arm on the last couple farmers carries and my right on the last one. Barely made it through the last few handstands unbroken also. 

Abs still super sore from modded mike and funky palm skin can’t handle much hanging right now. 

I love crossfit, crossfit and vegetables are my all life !

Intermediate 23:15

M/27/5'8"/170lb
CrossFit AFK

44:00 - Sc (Rounds 1-3 Rx, Lsit in sets 10s on 20in boxes with a target 12in under feet, so 8in space. Freestanding HS, lots of kickups. Hangs in sets of 30s.

Then rounds 4 and 5 I scaled to tuck between the 24in boxes, unbroken 30s, much easier. Handstand against the wall in two okay sets of 30s. Then my grip was pretty smashed and go through the hangs in 10s 20s and 30s as I could.)

0:00-6:45
8:45-17:50
19:50-29:58 (handstands took way to much time freestanding)
31:58-36:50
38:50-44:00 (dead hangs were brutal)

This has to be one of the most inspirational stories that I have seen on Crossfit.com. Crossfit owner struggles with loss yet with the help of cf community she is able to overcome while coaching others who inspire her and everyone around them that doing hard things in community makes people and life better. 😍

Intermediate 
4 rounds 

Omg 😲 
Thought the dead hang would be piece of cake.... was I wrong!!! wow 
Did the intermediate scale 
👉V- TUCKS on paralletes was a decent sub 
👉for dead hanging had to split up into 3 30 seconds hold...forearm failure 😢    #thisiscrossfit #weaknessesexposed #eatsomehumblepie 🥧

Handstands against wall, Lsit on paralletts. 
Lsit was way better than expected but hangs much harder! 

26:50 Rx

Playing catch-up, completed 1/24. 

Rxd. The hangs were easily the most challenging for me, three sets or more every time. HS against support, had a few spills. L sits from parallel bars unbroken, kept legs as high as possible but got more obtuse with each round. 

30:56 total. 

very straightforward but very challenging. 

4 very humbling rounds in about 40 minutes. Rests/breaks per movement:
L-sits:  3-3-2-2
HSH against a wall:  4-3-3-3
Bar hangs on a fat bar:  4-4-4-3

60/5’8”/154

21:36
:20 L-sit
:40 wall facing HS hold
:60 dead-hang hold

That's a pretty magical bit of story telling about a magical story. 

M/37/6'/180#

Three rounds for quality

Deo gratias

L-sit: all sets unbroken.
Hsh: 1st and 2nd rnds unbroken, but it was more like hsw in place. Other sets - 3x20 sec.
Dead hang: only 1st rnd unbroken. Other rnds 45+45.
I spent 30 minutes on the wod.

Modified:
--
Accumulate: 
2:30 Tuck holds-sit
5:00 wall-facing handstand hold 
7:30 dead-hang hold

Switching movements at every break.

> Tuck holds in 4 sets / handstand holds in 5 sets / dead-hangs in 16 sets 
--
Peace. 

Best Life Story I've heard!!  This video needs to be shared with everyone, young and old.    I couldn't agree more with everything said here.  LOVE THIS!     

intermediate Option:
5 rounds for quality:

0:30 L-sit hold, on dumbbells unbroken
1:00 handstand hold, against wall
3 rds unbroken then about 50 and 10sec for the rest
1:30 dead-hang hold,
2 rds unbroken then about 70 and 20sec for the rest 

Good one!

Intermediate'ish
5 rounds for quality
30 sec L-Sit (from floor on push-up bars)/L-Sit, bent knees
60 sec HS hold (heels lightly touching wall)
90 sec Dead Hang
2:00 rest between rounds

L-Sit/L-Sit BK - 15/15, 16/14, 17/13, 17/13, 17/13
HS hold - 50/10, 43/17, 40/20, 40/20, 40/20
Dead Hang - 60/30, 60/30, 50/30/10, 60/30, 50/40

I will be feeling this tomorrow.  Didn't pay attention to overall time - just time in position and rest between rounds.  Split the L-Sits to give a bit more of a dose there than doing just bent knee.  HS holds have been getting better - many periods where heels didn't even touch the wall.  Dead hang best I could with my low bar - only let my toes barely touch the floor.  Shoulders and grip are spent.  Sharing that humble pie today.

Intermediate Option: 

Time: 27 min

Had to split holds up between rounds

Intermediate+
(HS hold w/ heels lightly touching wall, L-sit w/ toes out and fingertips down next to thighs, hangs at different grips)
HSs were unbroken, L-sits as well may need to do from bars, hangs were the worst and fell apart in last round

28:32 w/rest

Son(15)
Same
29:02

Intermediate:
Rd1: Unbroken

Rd2: 30 sec knees bent L sit, 54/6 sec HSH, 50/40 sec dead hang

Rd3: 30 sec knees bent L sit, 44/16 sec HSH, 60/30 sec dead hang

Rd4: 30 sec knees bent L sit, 41/19 sec HSH, 52/24/14 sec dead hang

Rd5: 30 sec knees bent L sit, 42/18 sec HSH, 48/26/16 sec dead hang

Abounding with quality over here!……

completed 5 rounds

scaled the dead hangs starting in round 3 to feet on the ground.  did the L-sits from a dead hang too so it got difficult.

Scaled handstand hold to assisted – with feet just barely touching pull-up bar.

 L-sits were: unbroken, then 20/10; they got a little sloppy.  Handstands all unbroken, tough in last couple rounds.  Dead hangs broke 1:00/30 in first round, 45/30/15 in subsequent rounds – definitely the hardest.  It’s why the carnies make money on this trick at state fairs!

49m/5'10"/180

Intermediate Option:
5 rounds for quality:
0:30 L-sit hold, bent knees
1:00 handstand hold, against wall
1:30 dead-hang hold with feet on ground 50%
Rest 2 minutes between rounds.

L-sits
Handstand hold
Front Plank

✅

L-sit 20sec plus 10sec K2C each round
Handstand hold 50sec each round using wall for balance each round
Hang first round 75sec max then subsequent rounds 3x30sec

V-sit with hands next to hips
Free handstand hold @ 45 secs
Dead-hang hold with breaks (45 secs of useful time)

Int scale, ✅

Scaled to 20 second l-sit, 30 second freestanding handstand hold, 1 minute hang. 

Rounds 1, 2, 4 unbroken. Round 3 broke handstand at 20 seconds, broke hang at 50 seconds. Round 5 broke handstand at 10 seconds, broke hang at 40 seconds. 

Unbroken Ls and HS(against wall) broke Hangs into 2s 

Sits - knees bent, all unbroken
Handstands - heels touching wall, all unbroken
Dead hang - each broken to 2~3 segments, until 1:30 bell rang (did not accumulate 90s of hang)

Beginner option

Scaled
30 min of practice
knee raises on rings
hs hold- feet on wall 
dead hang
m/52/175
Nothing like some humble pie for breakfast......

Beginner/Intermediate hybrid

This workout really emphasized to me how strong my 8-yr old gymnast daughter and her team really are.

Those kids are BEASTS.

Champions Club Scaling Notes

RANT
Two things. First is something I've said often, which is it's important to not letting "getting bored" get in the way of improving something that needs work. And this workout is a great opportunity to practice getting better in a transition position, as well as two start/finish positions. Secondly, "for quality" means that when the quality of the movement goes down below whatever you deem is acceptable, then a modification needs to happen - whether that's making the movement a little easier, adjusting the reps/time duration, or just calling the workout altogether. Actually, one more thing... holding still is one of the most recognizable expressions of strength in sports - whether that's holding a local position still or globally with your entire body against someone else trying to push you). So just because you are not moving weight doesn't mean you're not getting stronger.

WORKOUT THEMES
Gymnastics. Strength practice, pulling from the hips and shoulders, pushing overhead, grip strength, stamina.

					SHORT		MEDIUM		LONG

LIGHT													x

MEDIUM

HEAVY

STRENGTH
10 rounds as is, cut the time in half

STAMINA SCALE
1 round of:
2:30 L-sit
5:00 handstand hold
7:30 bar hang

I WILL ADMIT THAT I'M NOT A PATIENT PERSON AND DON'T WANT TO HOLD STILL SCALE
AMRAP in 20 minutes of:
10 strict toes to bar
10 strict handstand push-ups

MY STUFF
Tried to knock out two things at once... did L-hangs in between cleaning stuff. And one good handstand hold, if that means anything

GENERAL FEAR LEVEL: 5

Beginner Option:
5 rounds for quality:
0:30 L-sit hold, heels on ground
1:00 plank hold
1:30 dead-hang hold, feet on ground
Rest 2 minutes between rounds.

I really enjoy hearing about stories like this, it keeps me motivated to keep moving and to challenge myself.

Great video 

This gym will always have my heart, amazing crew of people! Elijah Hrbek created something very special and Cinnamon Prior was able to take over and keep this special place going. Seeing the Legends class morph into what it is today; a full class of motivated seniors is so cool. Love Auburn CrossFit and all the work Cinnamon has put into keeping the box open!