CFWUx1
20:39
10min of L-sits

Rx'd 22:08:05

20:09

subbed 50 burpee pull-ups

7:56 + L-sits + stretching

Row 1,000 meters for time

TIME: 9'18"

Sub. 5*4m AMRAP (no breaks). 50DU, 20each:SDLHP@20k, WB@9k, KB swing@20k, step lunge. R1-130, R2-130, R3/4-110,R5-108(588). +42 reps.

19:37
5 seconds faster than last time

21:55

Total time: 41:06

Row time: 20:12

19:47

First outdoor run of the year, 21:55

5k row 21:31.1

Practice L-sits for 10mins.
5km Row = 21:28
Stretch for 10mins.

1 hour outside bike

23:24

22:11

M/57/6’2”/177
15 rounds of 10 sec L-sit
(10 on rings, 5 on parallel bars)
Row 2500M 9:58
Drag factor 140

19:43

F/44 5000m row 23:30 damper @6.5

This is one I will definitely try. Thanks!

22.28 row

Yes.  would be fantastic if macros were listed for the recipes!!!  thanks!

Row 19:59 rx

Practice L-sits for 10 minutes
Row 5,000 meters for time (22:55)
Stretch for 10 minutes

L sit on rings
17:12 row
1 hour Romwod 

Rx 19:26.5
PR by almost 43 seconds 

yesterday WOD and Lsit and ppp Pullups program modified different lifts this am
afternoon 5000m row 22:33 damper 5

20:51.7

5k row 18:01

21:27 rx

3/6/19-21:52

32 / M / 5'9" / 140lbs

Did mostly L-hangs because my wrist is still bothering me.

15lb dumbbells SDHP x100
18:11
Ugh.

Stretching--didn't skip it this time!

19:05 rx

19:45 (new PR)

22:47

Subbed
5000m row for 1 and 1/2 hrs of full court basketball.
Definitely going to stretch.

30 yo, M Rx. 185 cm x 88 kg

18:35 

L-sit:
I wanted more time under tension, so I did 5sec l-sit followed by 35sec tuck hold, repeated EMOM style.

5k row:
19:43 Rx (+29.1 sec from my PR)

Stretch:
Internal and external shoulder rotation with PNF. Crossover symmetry super set with 50lbs dumbbell presses.

19:35 rx’d 

M/31/5'9/175

5K Run = 24:51
2:00 faster than 190312!

19:40.6 Rx 

L sit practice: between 2 stools, on the bottom rungs of the stools lifting off the ground, & hanging from bar. Some easier than others. 

Subbed 45 mins  on the bike. 

21:10.9

Subbed: 5k run 24:56

22:51 😅

14.01 (assault bike)

Getting more proficient with L-sit position. So instead, alternated between L-hangs (10-15 secs) and L-sits on 6" stool (2-5 secs, really) instead of L-sits.

Subbed 200 calories elliptical at Level 12 in place of 5000m row. Definitely not a PR! 21:30

Stretching felt fantastic.

10 minutes of planks
5k row - 19:31

Time - 18:52

Did a little 20 min yoga session after.


M/6-3/218lbs

M-31, 171cm RX- 19:08

How many Marcos in this recipe??, thanks

M/44/6'2"/185#

Rx'd 
19:51...really felt my jelly rolls during the row after the L-sits

Champions Club Scaling Notes:

RANT: 
In the past workouts with this format it's been the L-sits and handstand holds and scales done after the lifting or conditioning piece. Doing this before means the intent is to fatigue the crap out of the legs and abs before rowing... which fatigues the crap our of the legs and abs. Sometimes you can just look at a workout and know it's not going to be a great performance. If you give an honest effort on L-sits, then there is no way a pr is happening on the row. That's cool. Most of these workouts are training tools, not tests. Just get in a good half hour to 40 minutes of work then call it a day with some stretching.

GROUP VERSION: I'd look to do something like an AMRAP in the half hour time domain with running (no rower here) L-sits, and sumo deadlift high pulls.

I'M NOT SURE WHAT TO DO VERSION: Use the L-sits as your warmup, scaled from the ground, and then play around on a rower or the track for a half hour. Do some sets of work, rest, and speed variations. Experimenting is a good thing to do, especially early on. Just set a time cap.

I'M SCALING THIS WELL IF: I spend about 6 minutes in the L-sit variation and still have some in the tank for tomorrow after the 5k row.

WARMUP:
Squat - prep for both movements
Kipping pull-up - stay fresh
Jump rope - always
[insert something you suck at]

GENERAL FEAR LEVEL: 6. Boring and bad on the legs make for a truly unpleasant workout experience.

L-SITS: My athletes will be challenged to progress in difficulty and/or duration from their previous L-sit practice session on 190320.  The goal will be to attempt to complete 6-8 sets, of a 10-20 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. Regardless of the variation being completed, the primary focus will still be on optimal positions being achieved. 

Here are some thoughts on the 5,000 meter row: This row distance was last completed on 190306. The goal will be to beat previous times, however, I expect the CrossFit Total from yesterday, and potentially the L-sit practice, will have an impact on rowing performance. New personal bests might not be a frequent occurrence today. I will have most of my athletes attempt this workout as prescribed, even if this means they need break the 5k up into smaller chunks and take small breaks. For athletes that scaled the distance previously, they will try to beat their previous time at the shorter distance or I will increase their distance. For very new or de-conditioned athletes, I will reduce the distance per the individual’s capacity as needed. I can also have athletes row for a set time. For example, row at a moderate pace for 15-20 minutes.

Stretching: I will have athletes focus on the hip flexors and lower back today. 1-2 stretches for each area should be good. Athletes can then do additional stretching based on specific areas they want to focus on. 

Practice L-sits for 10 minutes.


Row 5,000 meters for time.


Stretch for 10 minutes.


Intended Stimulus
.
Apart from Nutrition, the two base layers of CrossFit's hierarchy of development of an athlete are gymnastics and metabolic conditioning. That is exactly what we are doing today. On the L-sit make your ten minutes as productive as possible. Go in with a learning mindset, find a position/shape you can hold solidly and then challenge yourself with an interesting time scheme. Apply this mindset to your 5000m row too. I invite you today, to focus on stroke rate, breathing, and mechanics, instead of split time. This will not make you PR your 5K today. Instead, it will teach you so much about your own aerobic capacity, your power generation capacity, and your form. The more you learn the better you will get. On the stretching focus on any area that is holding your movement back. 
.
Options for rowing
For time:
5000m Row*
 
*0-1000m: stroke rate of 22
1000-2000m: stroke rate of 24
2000-3000m: stroke rate of 26
3000-4000m: stroke rate of 28
4000-5000m: stroke rate of 30
Have your rower on watts. On each SR increase you should have a watt increase. Start easy, finish strong. 
 
For athletes new to rowing or not used to longer distances follow the same scheme but perform only 3000m.
 
.
Option for L-Sits
Option 1
4 Sets
Max effort L-sit hold*
Bend knees as needed. End the hold once you cannot hold the initial position. 
Rest twice the amount of time of your previous hold. 
 
Option 2
4 Sets
Max effort support Hold* 
Immediately followed by 20 seconds front scale per side. 
Rest twice the amount of time of your previous hold. 
.
Options for stretching
Shoulders, hips, and ankles.
1:00 banded shoulder distraction per side
1:00 banded couch stretch per side
1:00 banded ankle stretch per side
1:00 double kettlebell overhead hold
1:00 barbell overhead squat hold at bottom 

Globo scale: As Rx. Run 5k or bike 300 cals on Assault Bike or Echo Bike (400 cal Aerodyne) if no rower is available.

For L sits, rings, dip bars, parallets, or 2 benches or boxes work, as well as hanging from a pullup bar or high rings.

For stretching it is OK to sub a RomWOD or M-Wod session for this. 

This looks delicious. Love your recipes!