25:50 RX

M/40/5’9”/195#

Intermediate, L-sits on rings

19:29

next day

4 rnds
400 m run
1 min accumulated hollow hold
14:10

accessory

18:19 - Rx’d

Scaled

One-legged L-sits, hands on dumbbells

11:42 

Intermediate : 14:55

23:45 L-sit from ground. Near Emma’s on the trail. First round took 5m, then got slower and slower at Lsit. Pushed the runs as much as possible without completely redlining. 5-12 seconds at a time on holds. Fasted and no warmup. Needed some quad stretches between holds! 

182#43%176cm

M/26/5'8"/165lb
CrossFit AFK

19:31 - Rx (L-sit was immediately wrecked after the first run. Having to breathe hard and hold still was crazy hard, Started with sets of 15-seconds. Sets of 5,8, and 10-seconds to get through the last 3 rounds. Ran faster than I normally would but not as fast as I could knowing this L-sit is hard. This performance is about where my handstand holding was a few years ago, which is drastically behind because if this was a handstand hold I could have gone unbroken. My L-sits for workouts have gotten better over the last few years, moving from tuck and single leg versions to straight legs on parallettes.) 

Lesson Plan:
Warm-up (8 mins)
3 rounds
30 mountain climbers
20 walking lunges with an overhead stretch
10 rollovers to seated pike
Skill (15 mins)
Practice Somersualts (use a padded mat)
1-3 attempts from kneeling
Roll to a seated pike
Roll to a seated straddle
Roll to a L-sit, arms at sides in support, hips off floor
Roll to a straddle sit, arms between legs, hips off floor
Roll to standing, both feet
Roll to standing, single leg, each side
After practicing these versions, practice the ones you like or need work on. Increase the height of the start.
Roll from standing
Roll from feet on a bench or box
Roll from handstand
Practice L-sits (3 mins)
3-10 seconds practice on a bench or box, then parallettes.
Tuck hold
Single leg L-sit hold, each side
L-sit hold
Practice Running (8 mins)
Pose and Fall
2x3 each side, in place pose, lean, and fall
-focus on landing under the hips
10 alternating steps, pose, lean, fall and pull quickly into a pose on the other leg
Bounce and Fall
4x3 feet together, in place bounce 3 times gently and then lean forward for 3 bounces.
10 3 bounces into 3 falling bounces, focus on the lean pulling forward and leaning back to settle in place again.
Alternating Bounce and Fall
4x3 alternating step bounces, like running in place. 3 steps in place, then lean forward and let the subtle shift forward pull forward for 3 more steps. 
10 3 alt. bounces into 3 falling alt. bounces, focus on the lean and foot change
Accelerates
4x50m run with an alt. bounce start.
-each run should be faster than the last, building up to a pace above the speed you want to run in the workout.
Workout of the day (20 mins)
-try to be done in under 20-minutes. I almost didn't make it.
Cool-down (5 mins)
2-minutes of:
Step-overs with a med-ball, and use a parallette. Hold the ball anyway. If contact is made with the parallette, perform 8 burpees over the parallettes at the end of the 2-minutes. This can be done with a short box or a stack of plates/PVC on the ground.
Then,
1-minute calf stretch on rig/wall, each side
1-minute couch stretch, each side

Sun 7.31 ~ 15 mins for strength building

2 x :30 sec mashup L-sits: 10  sec rings L-hang, 20 sec L-hang bent knees. Bunch of rest, short hangs to get to :30
3 x :30 sec L-sit mashup, short hangs to get to :30, on rings and from edge of box, then 2 min bike
:30 sec L-sit, rings, mostly bent knees

25 mins

Modified L sit alternating feet up then rear off ground:

16 mins

43 / 6’0 / 195

Great presentation!  Super insightful and professionally well done!  Looking forward to viewing this again when it is available. 

How can we get access to the recording? 

21:05 tuck n straight
M/35/197

15:10 🤪

Intermediate:  13:04

I was at Casco Bay Crossfit for my L1 seminar. Such an informative class! The coaches were great at teaching and demonstrating all the moves. Love the energy and enthusiasm from Denise  aka. Coach 11 and Larry. Its easy to see how much they love Crossfit.

On a set of boxes with knees bent.

Running on a Assault Air Runner

14:49

SC to as many seconds in 1 min of lsit tuck hold, 400m treadmill...13:35

50/M/5’10”/193#
21:50 Rx  (parralettes) 

That fell apart quick! Holds for each rd:  35/15/10; 20/14/10/9/7; 16/11/7/8/6/7/7; 13/9/9/9/8/7/5. 

4 rounds 22:47 of:
1 minute L-sit hold (Knees bent)
400-m run

Intermediate 
16:53

1min floor leg raises
400m row
13:33 

maybe its time to get some of those bars

M 52/205/6’
15:20 with bent knees in parallettes.

scaled to L-sit V-up position. 

14:09.

Broke up L-sits one round, two round, three rounds, four rounds. 

Vacation modification:

4 rounds for time of:
90 second plank
300 single unders

17:48

15:26 intermediate scale
Curve runner

23:06 Rx

4 rounds for time
1’ Lsit hold, bent knees on rings
400 m run
16:32

Modified:
-
4 rounds for time of:

1 minute tuck hold
50 DB SDLHP @ 2x 7,5 kg DB

TIME: 15'06''
--
11 km running in the early morning 
Peace. 

14:30

L sit broken into 4-6 sets. Tucked the knees a few times as well

Scaled Wittman:
4 RFT (7 is rx)
15 kb swings, 1.5 pood
15 power cleans, 95#
15 box jumps, 24"
19:50

6/16/19:  18:40 (5 rnds)
5/4/18:  19:02 (5 rnds)
10/29/17:  28:48 rx
5/30/14:  24:18 rx
7/11/13:  25:43 rx
2/8/13:  26:40 (44# kb)

L-sits bent knees on parallettes
Subbed* 500m row = 400m run
16:26

*Too hot to run.

12:04 Almost all bent knees on parallel bars , not sure about anyone else but L-sits kill my lower back. 
Afternoon I ran 66 flights of stairs, 30 sec. Standing straight leg holds per side 
Wife ran on treadmill and did holds 
22:24ish

Beginner Option:
3 rounds for time of:
1 minute seated leg raises
400-m run
16:52

4 rounds:

1min tuck sit
400 meter run

12:48

Age-33
Weight-175
Height- 5’-8”
RX- 🤷🏼‍♂️

Treadmill run 7.0 speed .26 mile
Used dip bars for L-sit. 

20:32
L shape looked more like a Z

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Pulling from the hips, static hold.

					SHORT		MEDIUM		LONG

LIGHT
											x
MEDIUM

HEAVY

ENDURANCE SCALE
Sprint the runs, let whatever happen on the L-sits

STRENGTH SCALE
Use the hardest scale on L-sits and use the run as a recovery

STAMINA SCALE
2 rounds of:
2:00 L-sit
800-meter run

MY STUFF
20:26, l-sits on rings. My abs spazzed up twice and my triceps once. Embarrassing.

GENERAL FEAR LEVEL: 6