New to CrossFit. What are weights for each exercise? I'm 60 yr old male 150 lb
yesterday's workout listed this but find in todays

CFWUx2
120 dus in 5 mins

Easy to understand but important to keep in mind.

Completed. 

I spent a little less time on handstand practice and more on L-sit practice. I did :30 double unders and rest :30 for 5 minutes.

Attempted freestanding but mostly had to use the door for handstands. L-sit hangs as shower still sore. Had to skip DU for one injury. Went for a 10 minute walk. Dynamic stretching.

Done. Rx’d. Wanted to break this up into 5 rounds of 3m,2m,1m, 4m stretching between but went with rxd. Worked on freestanding handstand form. Pointing toes and keeping abs engaged is still tough. Left arm fatigued a bit during the last 5 minutes but rested between attempts to ensure focus on technique. Did an Lsit hold on the ground for each minute of practice. 7 at 15 seconds each, then one at 9, one at 8 and one at 7 seconds. Those got brutal. 255 double unders. Banded straddle stretch, calves, Jefferson curl, seal pose, pigeon pose, hanging, front rack stretches w/pvc. 

Row

19:30.6

67 DUs

15mins of Handstand practice
10mins of L-sit practice
5mins of DUs: 124reps
20mins of stretching

Completed.  Went straight into trying to hold a freestanding handstand, did tuck holds, bunch of double unders working on form and then stretched.

I think the point of this workout was to let you know that if you think you're good at CrossFit you likely suck at CrossFit. 

Scaled to:
10 minutes of handstand practice
5 minutes of L-sit practice
3 minutes of attempted double-unders (failing)
12 minutes of stretching

I did it. 

Nice.  Could have done more of HS practice; sad to have to move on.  10 minutes of L-sit was an eternity.  I mixed it up by doing some on parallettes and some on rings.  Knee is sore today so didn't push too hard on DUs, but surprised how out of rhythm I felt.  Stretching was good - all the stuff I should make time for but don't.

45m/5'10"/180

HS practice: 4x30 sec handstand wall hold nose to wall, then free handstand practice. L-Sit practice: knees to parallel hold on dip bar, 8x30 sec hold. DU practice: 20 DU broken up by trips and singles. 15 min stretching.

A. 5 sets of:
20 seconds L wall handstand
20 seconds toe reach handstand
20 seconds bench handstand
Rest 1:00
B. Every minute on the minute for 10 minutes perform:
20 seconds of L-sit holds (one feet on medball)
C. Tabata double unders 170 reps
D. 10 minutes of pike stretching

M47/170
Handstand Pratice
L sit - 20 secs wk, 40 secs rest, alt. Tuck L-sit and Hang L hold
Double under practice - no DU's to date
Walk dogs 4K while still light
Stretch

Completed rx, L-sits  alternated between rings and hanging

15 minutes practice free standing handstand. Longest time was 18 seconds, once 16, once 12, mostly 10 or lower. Lots of wandering.

Done. L-sits on 5lb dumbbells. Handstands coming along.

Done!

Please keep coming with the L-Sits & DUs...I need a lot of practice.

Additional reading on fructose and uric acid from the late physician and friend of CrossFit, Dr. Chris King, whose research focused on Maori and Pacific rates of diseases such as type 2 diabetes and obesity (as related to the rise of fructose in native diets due to European/Western influence):

https://drive.google.com/file/d/1iC_Qtiy3B-SlRT3L6VWBcBh59ZQrLYqX

More on King’s research:

https://www.radionz.co.nz/national/programmes/nz-society/audio/201806481/pacific-kryptonite

1 1/2 hrs of basketball, then 10 min work on L-sits and 20 min stretching.

At a seminar...

Handstand practice in morning after a light jog. 
L-sit practice before dinner.
Stretch before bed. 

Have a head cold so I didn’t feel like going inverted. 
15 EMOM 50’ overhead yoke carry. 
L sits were tough 30 seconds on and off of leg tucks
5 minutes singles with occasional DU’s
RomWod routine

Have been Crossfiting 7 years and have to say this was different. 

Completed. No double unders, just singles.

I did some stuff and some things, then went skiing

This was super fun.  Got some great knowledge on L Sit progression from YouTube and was astounded at how different it felt.  I’m so excited to see where this focused attention on skill building is going to be incorporated into upcoming workouts.  

Completed 5 rounds
3 Minutes of Handstand
2 minutes of L-Sit
3 minutes of D/U's
then off to work    great WOD 

Really enjoyed the humble pie I ate during this WOD. 13 minutes into my hand stand practice, which has been against a wall, I finally found my balance point and got the proper lock out on shoulders allowing me to be free from the wall and hold a handstand for about 6 seconds. May not be much, but a huge milestone for me. The forced 20 minute stretch was also sorely (no pun intended) needed after yesterday’s squat and deadlift PR’s. I’m impressed by the programming. Have done almost every WOD since January 1 and am feeling great and seeing results.

Great Session !

After 
190113 (squat clean)
190115 (air squats)
190117 (air squats + row)

My quads are so tight, I bearly can walk! I recovered from a patellar tendinitis 5 months ago! Everything was going right! 

In January I decided start doing main site WOD's. I scaled all the WOD's mentioned before! Scaled reps, weight, mts(row)! And know my quads are really tight that I can't walk! And I feel that my tendinitis might come back! I skip back squats from 190118 because my legs were tired!

In my rest day I did stretching and foam rolling in my quads and hammys! I don't know if I should continue doing this! 5 years of doing "CROSSFIT". And my body is not feeling good! 

In 2018 I stoped doing WOD's because injuries and in 2019 I decided to sacle everything and fallow a reliable programming (crossfit.com). But is not going well!

Any adviced??? 

HS and L sit completed while son was napping. Mom is  gone for the weekend and to cold to take him in the garage for DU so I'll do that tomorrow. Got the stretching in though.

This was beast. I have done no work involving the shoulder for 12 days, and the injured area (believed to be supraspinatus) feels 90% better. So I decided to try Rx today. By the time I got to DUs I was spent. This was a beast.

Completed. Rx bent arms/bent legs for handstands. 15 sec holds for L-sits.

My god, I never knew how bad my form was until I watched this video and gave it try. I'm pretty sure 95% of my body was pushed ahead of the bar. Tried using proper form with an empty bar and quickly felt the difference in my whole body.

I enjoyed this!

Did handstand & L-sit.

M/44/6”5/238#

Lunch time workout Day 1 L1 Cookeville.  Devastating and humbling. 

The L-sit practice was absolutely humbling! 8 years into CrossFit and still so much to improve on. 

From three weeks ago: 
On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups

24/6/32/9/40/12 rx
Fasted but with a little matí©

Alright, what the hell has happen the the Crossfit main site?!? I have been doing CrossFit from the main site almost everyday for roughly 11 years. I NEVER recall WODs like this one? Stretching? As part of a WOD? Some tell Greg G. that his website has been hacked. 

✅
Handstand practice went well, even got a few steps handstand walking for the 1st time ever. By accident at first. DUs still pretty much eluding me, maybe it’s the ropes. 🤦🏻‍♀️🤨  But glad stretching was on here because I definitely don’t spend enough time on it. 

Hand stand Holds are sure tuff.   Great skill work today!!!!

completed, enjoyed it, improved!

Did CrossFit Total, results there.  Hit a PR, wah hoo!!!  😁
Will see if the body will be up for this one this evening.

All stuff I really needed to work on!

✔️

So good!

COMPLET 
+ MORNING ROUTINE 10KM ROWING

Handstand practice & L sit practice completed

Complete.

Is this just handstand or hand stand push up?  Is it free standing or using a wall?

Awesome programming. My body (aside from the knee I tore up recently) is feeling great. I did today’s in my hotel room. Did some unilateral rehab work instead of dubs, but all the other stuff was done. Cheers.

M/44yo/5'8/#199
completed all practice and 20+ minutes of stretching 

Chris Sinagoga, you are doing a fantastic job!

M/44/6'2"/185

I broke this down into 5 rounds 6 min each...
3 mins of handstand practice
2 mins of L-sit holds
1 min DU's got 80+ each round
Then 20 min stretch

*Double under challenge for newbies or those struggling I did this alot when starting out key embrace it don't get frustrated...
Must go unbroken the whole way through or start over at 5 take as much time as you need in between each unbroken set put a 20 min time cap on it
5 unbroken then
10 unbroken then
15 unbroken then
20 then 25 then back down 20 then 15 then 10 then 5 hopfully I explained that well enough good luck!

50-minute workout done!

I just want to apologize to everyone--apparently HQ is taking everything I suck at (I'm just ok at du's) and putting them into a wod.....my bad:)

Very cool.  Main Site still rockin it.  And for the record, my strict pull-ups are improving.

Check @dotcomscaled on instagram for ideas on how to approach this workout!

Scaling ideas on the stretching?😂

Champions Club Scaling Notes

STIMULUS: Holy potatoes Jim! This is going to be rough. I am very guilty of scaling time domains down to stay around 20 minutes (even daring so much as to go for 25 occasionally). Why? I don’t know. I’m just a pansy sometimes. I’m scared of seeing “30” in the minute column for me or my athletes probably due to an assumed lack of intensity. 
CrossFit is constantly varied. The best results tend to land somewhere in the 8-12 minute range, and sometimes in the 12-20 minute range. But constantly varied means we need to touch all time domains at some point. I think the 50-minute thing needs to stay intact. There will be a lot of resting but since you’re probably holding your breath on handstands and L-sits, you should be breathing pretty heavy once you get to double unders. Then on the stretching, the tough part is being able to control your breathing while 1) under tension and 2) while already tired from the previous 30(!) minutes of work. Also, if you’re a serious athlete you’ll do this without music. There’s a lot of things your body will tell you in this workout if you listen closely.

GROUP: For lack of equipment purposes, split two groups into opposite 15-minute stations (handstands on one, l-sit/double unders on the other). Rotate when 15 minutes is up then do the stretching at the end.
For scales/modifications on handstands, start with a plank hold (top of push-up). The closer you get to a wall-facing handstand the harder. Use anything to set your feet on to get to angles between flat and totally inverted. Freestanding would be a final progression (as well as the press to handstand negatives). Check the scales for the back extension/L-sit workout for scales on the l-sit. L-hang, tuck, boxes, parallel bars, rings, and hollow holds are fine. And finally for double unders, I think single unders are really underrated. Doubles will tax the shoulders more, but singles will more closely mimic the cadence for running. Keep your feet together and knees separated to practice good position.
Double lacrosse ball on the upper back while hugging a 45-lb. plate would be good recovery for the handstand. Barbell or softball to the high quad (hip) would be good recovery for the l-sit. Single lacrosse ball to the bottom of the foot would be good for the double unders. Either way, the stretching station, in my opinion, should not feel like a rest. Work on a position in need.
The biggest group scale is going to be attention span/attitude. Nothing about this looks fun and it’s not even one of those Well It’s Not Fun But It’s Over In 7 Minutes ones. 50 freaking minutes of practicing things you suck at. Read the group. If it’s one of those days, make a 30-minute AMRAP with Jump ropes, handstand holds, and l-sit holds (might want to consider hangs from the bar to help the wrists). Then do mobility/stretching after.  I’m not sure yet, but I think I want to do this thing as prescribed with everyone and see how they respond. If they don’t came back, welp…

INJURY: Honestly I think the priority on this one would be time domain over particular movements. So if there’s an injury I’d try to whip up a 30 minute AMRAP with stuff the athlete can do without too much resting.

I’M SCALING THIS WELL IF: I didn’t check out after 6 minutes of stretching.

I’M SCALING THIS POORLY IF: I do something I’m good at instead.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  9. The temptation to cut the time short on L-sits and double unders will be unreal. 

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. Most people will modify after a while.

Sorry for the long post. I could write a paper on all the possibilities and opportunities for this workout. 

730#|305 s|140p|285d

Nice! I usually tried to find time during rest days to do this. Always neglected my l-sit though, as much as I know I needed not to.