CFWUx2
Practice*10 min

work = done

I recognized when I watched this last crossfit games the target at HSPU was the same as this last open (only make sure the athletes are into the square). Personally I think it is an easy target. Also changing a bit the subject. Last open I saw some athletes losing performance doing strict HSPU switching off one leg, some judges gave a no rep for it. Personally I think it looks like one athlete when chicken wings some MU at the end of a workout I will not reps this. Can you give me your opinion about it?

done

As rx'd.  Scales getting a little better.  L-sits still suck.

46m/5'10"/180

-Front and back scales trying to hold pose for a few seconds at the end of each.
-Alternated heels against wall (and gently trying to get them off wall) for at least 30 secs each time and free standing for not even 2 secs. New approach kicking up from knees rather than feet seemed to allow for more control.
-Alternated L/S tuck on chair arm rests for almost 30 secs and hanging L/S tuck for 30 secs EMOM.
-Squat stretch. Really felt it in my hips.

Done, rx’d. 
-Scale practice: held front scale 5 sec. then slowly moved to back scale and held for 5 seconds each leg, non dominant first. EMoM
-Handstand practice: tried a straight arm/leg press to handstand every minute and managed 7-8 good ones. Got a couple 5 second holds but focused on resting a lot for the sake of quality. 
-L sit practice: 7 rounds of 15 second L sit from ground with 75 second rest each round. 
-stretches: back bend feet elevated, seal pose, pancake/ql and ham stretch in straddle, modified pvc pass through, hands on bumper stack lat stretch. 

Using Rest Days to catch up on the WODs I missed while I was skiing. Only a couple of workouts left. I did this today, Tuesday, April 2.

Scales went pretty well since they were also programmed Mar.31, so very recent practice. Handstands were AWESOME with all the other recent work, like slow descent, slow headstands, slow negative dumbbells ... all combined I was then able to do 2 or 3 holds of 60+ seconds, and all the rest were at least like 45 secs. L-sits, as Chris S. had warned, suffered a lot from the fatigue of the preceding exercises. I barely ever got beyond maybe 17 secs on any single attempt. Hard work today, at any rate.

Completed. One leg Lsit holds. 

(3/15)
Did 10 minutes each of:
Front scales, back scales, parallette handstands

10 minutes of scale practice (1 minute/leg/posture)
10 minutes of handstand practice (mostly on wall, starting to focus on core and pelvic tilt and balance to become independent of wall)
10 minutes of L-sit practice (sitting hands planted, feet up, 30 seconds on, 30 seconds off)
10 minutes of stretching

Scaled to 10 min each of:
Scale practice
Wall walk holds
Boat pose
Stretching
Wrist wouldn’t take l-sit practice and elbow objects to hanging knee raise holds

10 mins Scale practice
10 LSIT on boxes with 7vups after hold
10 mins smashwerx stretches
10 mins hs hold wall walk hold last 2 mins kick up try to get feet to float

Did 19.3 today...got to 14 hspu


M/6-3/218lbs

Check

✅ 
Scales seemed better today.

Free standing handstand practice went well. I held a few for maybe 5 seconds. Even got 2-3 steps handstand walking a few times too. 

L-sits were from hanging, between 2 stools, and on the bottom rungs of the stools lifting off the floor. Still can’t just lift straight off the floor. 

Stretching is something I need to keep reminding myself to do. 

20 min bike warmup
10 min scales (5 front, 5 back)
8 min handstands
8 min L-sit practice
10 min stretching

Added fructose is a tried and true method researchers use to create insulin resistance in lab animals for study. And though mice and rats are not just furry little humans, there are human parallels. 

Obviously table sugar is half fructose, with the sucrose disaccharide quickly split into its glucose and fructose halves by the digestive apparatus. But HFCS can be as little as 42% fructose all the way up to 55% fructose. So it can have less or more fructose than table sugar. The moniker 'high fructose' derives from the fact that pure 'corn syrup' is 100% glucose. 

Although there is fructose (and glucose) in fruits, it's not the fiber so much as the absolute quantity of fructose that makes eating fruit less problematic than concentrates. For instance, that banana has about 7 grams of fructose in it, compared to about 20 in a standard can of HFCS sweetened soda. A cup of strawberries has just 4 grams of fructose; by comparison 5x less than a soda. Most people aren't going to eat 3 or 4 bananas or 5 cups of strawberries at a sitting, but many of them can throw down the 32 oz Big Gulp, which is nearly 3 standard 12 oz cans of soda, containing almost 60 grams of fructose. And they might refill it!

The effects of fructose, metabolically, when consumed in quantity, are devastating because there is no good metabolic governor on it, like there is for glucose. It sort of jumps the control point gap, making it even more insidious and dangerous than equivalent amounts of concentrated glucose. Suffice it to say that they're all --table sugar, corn syrup, HFCS alike -- concentrated, readily-absorbed sugars in the end and have no place as a regular part of a healthy human diet. And I would add to that list all the so-called paleo sugars, such as coconut sugar (35% to 40% fructose and the rest glucose) and maple syrup which tends to be more glucose than fructose by about 2:1 or more, depending on grade. Sugar is sugar and needs to be eaten sparingly and mainly by being extracted by the human gut from the whole foods it sparingly occurs in. 

10 minutes of scales
10 minutes of handstands
10 minutes of planks
10 minutes of stretching

10mins of Scale practice
10mins of Handstand practice
10mins of L-sit practice
10mins of stretching

5-10 min practice of each.

40 min practice done! 

10 min scale practice
10 min stretching
then 
"TK" Hero wod
RIP
amrap 20 min
8 strict pull ups
8 box jmps 36"  scaled to step ups at 24"
12 kbs 2pood
7 rnds plus 8 pull ups and 2 step ups
m/49/175
will do L sits and HS practice tonight during 19.4

Scales: 15sec front scale, 15sec back scale with same hip closed, 30sec rest. Still lacking the posterior flexibility to get my back scale at a 90 degree hip flexion. I’m able to get much closer to 90 on my front scale.

Handstand: bent arm, hip, and leg press eccentrics with a few concentric that required a small jump assist. This was done for quality reps, so I did as many eccentric reps as possible with quality being the qualifier for a rep.

L-sit: from low parallette bars, 10sec l-sit, followed by 10-15sec tuck hold, repeated on the minute. Again, my posterior flexibility keeps me from getting my heals above my hip.

Stretching: banded PNF hammie and groin, standing split, and PNF pigeon. Worked on as much posterior as I could in 10min.

Scales for 10 min EMOM: rounds 1-4, 45 seconds front scale alternating each leg. Rounds 5-10: 45 seconds back scale alternating each leg.
HS practice for 10 min: freestanding HS x 10, then wall walk holds for accumulated 3 min 15 seconds.
L-Sits on parallettes for 10 min EMOM: rounds 1-3, 20 sec knee tuck hold, rounds 4-10, 15 second knee tuck hold.
Ouch.

Is this supposed to be a whole days work?

Did 8 min each, scales, L Sit, handstand, stretching.

Always finding new ways to use the word "brutal."

So does this pertain to artificially added fructose in foods or whole fruits (bananas etc) that are consumed with their natural fiber. Please advise! Thanks

Yeah excuse me while I just press up into that handstand real quick.

Whoever is doing the demo is a beast!

Globo Scale... As Rxed.  Handstand practice can be freestanding holds, HS Walks, holds on a wall, piked, or planks if need be.  L sits can be done on rings, parallets, two boxes, two benches, on a chair with arms, on the ground, or hanging from a pullup bar, rings, or something else.  Scale to hollow rocks if an l sit is not doable for some reason.   This should be seen as an "active rest" day in anticipation of tomorrow.  The stretching can be subbed with ROMWOD or M-WOD as you see fit.   The scales can be done as Rxed as well, or scaled as needed. 

Intended Stimulus
Gymnastics day is always a fun day. This is how we work on that chocolate bar (a.k.a. the six pack). Holds like these are a terrific and effective way to build strength. It will take you a lot of push ups to see your arms shaking, but your arms will shake pretty fast when doing l-sit's or support holds. Same holds true for all the other holds (pun semi-intended). Today focus on finding the best shapes you can and holding them. Remind yourself that balance and stability do not equal rigidity. Quite the opposite: balance and stability allow minute movement without over- reacting. Find your shape and relax into that posture.
Let your abs work!

Swipe for options on how to structure this practice .


Option 1
â–¶6 sets
30 seconds front scale
30 seconds back scale
30 seconds rest

â–¶ 4 sets
40 seconds reach/bench/wall/superfriend handstand hold
20 seconds rest
then for 6 minutes play kicking up to a freestanding handstand

â–¶10 sets
15-20 Seconds L-Sit hold
Rest 40 seconds

â–¶ Stretching
2 Minutes of pigeon pose per leg
2 Minutes of couch stretch per leg
2 Minutes of banded shoulder distraction per arm


Option 2
â–¶6 sets
30 seconds front scale with tucked leg
30 seconds back scale not fully parallel
30 seconds rest

â–¶ 5 sets
Hollow Wall Walk to wherever you feel comfortable, then hold that position for 20-30 seconds.

â–¶10 sets
15-20 support hold on boxes
7 V-ups
Rest 40 seconds

â–¶ Stretching
2 Minutes of pigeon pose per leg
2 Minutes of couch stretch per leg
2 Minutes of banded shoulder distraction per arm

🤦🏼‍♂‚️

Champions Club Scaling Notes

STIMULUS:	
This one definitely sneaks up on you by the time L-sits roll around. The scales (especially the front scale) really fatigue the hips, the handstands gnaw on your shoulders like a honey badger, and what do you need for L-sits? Yup, shoulders and hips. If you scroll back to the rowing/scale workout then you can see some points of emphasis for the scales, and we’ve covered handstands and L-sits enough. But I’d like to talk about the stretch for 10 minutes part. Mobilitywod.com is probably the single best resource on the internet for movement principles and how to work on positions you suck at (mobility drills). So get familiar if you aren’t already. As far as this one goes, I think it’s better to work on one positon to stretch in for 10 minutes than try to hit every sore part of your body. For example, 5 minutes per side of banded overhead with external rotation, or hang out in the bottom of a squat for 10 minutes. That will go more towards making a permanent change than 20 seconds on every body part.

GROUP:
The thing that will always run through my head is, “do I really want to do this with the group?” During our 4 weekday workouts I really like to have every workout involving coordination because it’s moving the needle towards building a permanent movement pattern for someone. Front scale, handstand, and L-sit involve coordination for sure, just not as much as running or kettlebell swings, for example. The ability to do those static holds comes from doing them correctly over the long haul; the ability to feel the fall when running could *click* all of a sudden for an athlete 3 minutes from now. With that being said, I probably won’t do this workout with the group as it’s listed. Instead, we’ll probably do it on a Sunday as a team workout, one partner runs (or whatever… I usually look at what workouts we haven’t done yet on the main site, and the 5k is one of them) while the other practices these static shapes. That being said, if I had a consistent group of well-seasoned athletes then I’d have no problem doing this one.

WARMUP:
Pistol — prep for scales and l-sit
Kip — extension and flexion while overhead for handstand
Jump rope — always
[insert thing you suck at]
[insert thing you suck at]

KEY MATCHUP: your attention span vs. your desire to improve things that are probably weak points

SCALING THIS WELL WILL CAUSE ME TO: feel like I worked out but also feel ready for tomorrow

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2. For quality is nice, especially with gymnastics skills.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. Count how many times you say, “why is this so difficult?”

Here are some thoughts on this workout:
SCALE PRACTICE- I will use the results of last week’s scale practice to determine which scale variation, front or back, should be prioritized today. The goal will be to hold the positions for a longer time period and/or refining the movement patterns. I will likely use the same options provided from 190306:
Front scale
1) For my athletes, I will limit the height of the leg raise to a height that allows both legs to remain straight, while keeping a vertical torso. A challenging goal will be to lift the leg to a height that is, approximately, parallel to the floor.
2) If I have an athlete the is unable to balance, when practicing the front scale, I will utilize a support beam (pull-up rig, squat rack, etc) to assist. This is also an option to assist with increasing range of motion. 
3) If I have an athlete that can lift each leg to parallel to the floor, with consistent 5-10 second holds, I can have them try the movement with eyes closed or with the grounded leg on an unstable surface.

Back Scale
1) The height of the back leg will be limited to a range of motion that allows for straight body lines straight legs. For capable athletes, I will have them attempt to hinge at the hips to a range of motion where the torso and the back leg being are nearly parallel to the floor. The body should stay in complete alignment. 
2) As with the front scale, athletes that have difficulty with balance, on this exercise, can utilize a support beam to assist with the movement. 
3) Athletes that can easily perform this movement, with the body line being parallel to the floor, can attempt this movement with eyes closed or on an unstable surface. 

HANDSTAND HOLDS- Today’s goal is to prescribe a handstand variation that most closely replicates a freestanding hold, based on the skill-level of each athlete. The first, and easiest, scaling option will be to have athletes hold a piked handstand with feet on the box or even feet on the ground. Increasing the difficulty would be performing a wall-walk into a sound handstand hold, facing the wall. If athletes have shown competency facing the wall, I will have them kick up against a wall and hold a sound handstand.  To further progress towards a freestanding hold, I can have athletes try to reach their heels away from the wall and/or utilize a spotter in a freestanding environment. 
If I have an athlete that cannot get inverted, I will likely have them perform a mix of incline position drills and overhead plate holds.

L-SITS: I will challenge my athletes to progress in difficulty and/or duration based on Monday’s L-sit performance.  The goal will be to attempt to complete 6-8 sets of a 10-15 second hold, utilizing one of the following variations: A tuck L-sit, an L-sit with one leg extended, or an L-sit with straight legs. If athletes demonstrate a high level of competency with the movement, attempts can be made with hands on the floor instead of parallettes or boxes.

STRETCHING: My primary focus areas will include the shoulders, thoracic area, as well as the hip flexors. I will provide 1-2 stretches for each of those areas. 

Here are some thoughts on this workout:
SCALE PRACTICE- I will use the results of last week’s scale practice to determine which scale variation, front or back, should be prioritized today. The goal will be to hold the positions for a longer time period and/or refining the movement patterns. I will likely use the same options provided from 190306:
Front scale
1) For my athletes, I will limit the height of the leg raise to a height that allows both legs to remain straight, while keeping a vertical torso. A challenging goal will be to lift the leg to a height that is, approximately, parallel to the floor.
2) If I have an athlete the is unable to balance, when practicing the front scale, I will utilize a support beam (pull-up rig, squat rack, etc) to assist. This is also an option to assist with increasing range of motion. 
3) If I have an athlete that can lift each leg to parallel to the floor, with consistent 5-10 second holds, I can have them try the movement with eyes closed or with the grounded leg on an unstable surface.

Back Scale
1) The height of the back leg will be limited to a range of motion that allows for straight body lines straight legs. For capable athletes, I will have them attempt to hinge at the hips to a range of motion where the torso and the back leg being are nearly parallel to the floor. The body should stay in complete alignment. 
2) As with the front scale, athletes that have difficulty with balance, on this exercise, can utilize a support beam to assist with the movement. 
3) Athletes that can easily perform this movement, with the body line being parallel to the floor, can attempt this movement with eyes closed or on an unstable surface. 

HANDSTAND HOLDS- Today’s goal is to prescribe a handstand variation that most closely replicates a freestanding hold, based on the skill-level of each athlete. The first, and easiest, scaling option will be to have athletes hold a piked handstand with feet on the box or even feet on the ground. Increasing the difficulty would be performing a wall-walk into a sound handstand hold, facing the wall. If athletes have shown competency facing the wall, I will have them kick up against a wall and hold a sound handstand.  To further progress towards a freestanding hold, I can have athletes try to reach their heels away from the wall and/or utilize a spotter in a freestanding environment. 
If I have an athlete that cannot get inverted, I will likely have them perform a mix of incline position drills and overhead plate holds.

L-SITS: I will challenge my athletes to progress in difficulty and/or duration based on Monday’s L-sit performance.  The goal will be to attempt to complete 6-8 sets of a 10-15 second hold, utilizing one of the following variations: A tuck L-sit, an L-sit with one leg extended, or an L-sit with straight legs. If athletes demonstrate a high level of competency with the movement, attempts can be made with hands on the floor instead of parallettes or boxes.

STRETCHING: My primary focus areas will include the shoulders, thoracic area, as well as the hip flexors. I will provide 1-2 stretches for each of those areas.