26:48 

Alternating one foot off the ground l-sit, 15 seconds at a time.  

CFWUx2
45:27 1:50 LSit sets broken into 10-ish secs

even a little is bad. Let’s cut it from our kids diet!

subbed 10 BPUs for row, and did 1/2 time for L-sit

16:10

23:45 sub 4R of 50r (20sdlhp@20kg, 20 split jumps, 10 walking lunges@20kg) and box tucks (30/20sec intervals) for 2m, 2m, 1m, 1m.

L-sits from box

30:35

subbed 500m run for the 500m row
scaled the L-sit to 3 rds only with set descending times: 1:45, 1:30, 1:15
was going to go for a 4th and final L sit round of 1 min, but abs were destroyed

22:01

50:28 rx first round under 10m then it fell apart. Row times: 1:42.1/1:42.4/1:43.4/1:42.8
5 seconds at a time for l sits on floor first 2 rounds/4 seconds near the end of each round. 2-4 second holds the second 2 rounds. 
Bryan’s warmup as usual. Abs are ridiculously pumped. I honestly didn’t think I would be able to finish under an hour going into this but I intervened on my negativity several times and persevered. 

188/40/5’9.5”

Scaled L-sit to 2 minutes of knee tuck between boxes
27:00

97:40 Rx 

33:50 
Yuck 

32:31
Ran 400m for each row. Don’t have a rower. 

70:40

21:59
Subbed to 400m run / Tuck hold on bar
M / 40y / 176cm / 72kg

15:30
Didn’t exactly match row splits to L sits

M/60/6’2”/230

Subbed, scaled: 30 burpees for the row & tuck holds.
22:09
42/1.78m/77kg

No fancy gear? No problem.

36:10

Subbed hanging Lsits for the ground
1:40 splits on the rower

21-15-9
30 lb. pair dumbbell thrusters 
Burpees
Rest 3 min
Then: 
5 sets of 11 reps
V-Sit ups
30 lb. pair dumbbell walking lunges
Rest 3 min 
Then:
55 burpees 

12:48 2 rounds (ground one leg raise Lsit, alternating)

Finished this WOD in 18:30. This was my first ever CrossFit workout. Reading thru the comments I realized I didn't actually finish this workout because as I rested in the l-sit I didn't dock the time I took for rest. Next time I'll be sure to do that. 

Row 1-1:41, 51 second L sit on 45# plates 
Row 2-1:50, 55 second L sit on plates
Row 3-1:49, 55 second L sit on plates
Row 4-1:43, 52 second L sit on plates
L sits done in 3 sets except 1st in 4

Couldn’t make it to the gym so subbed at home
4RFT
50 SDLHP with 53lb kettlebell
5 sets 20 sec knee tucks on chairs alternating with 20 sec rest in between each one. 

4th set was murder. Good workout. 

26:45. Did L-Sits from a bench with knees bent. Lack flexibility. Row times:
1:42
1:43
1:41
1:43

37:43
Scaled to alternating l-sits on 15 lb dumbbells, parallettes and rings.

4 Rds
400m run
L-sit for the same amount of time (between stools)
1:57/1:50/1:55/1:53
25:38 (including SLOW transitions walking into the house for L-sits)

My runs aren't by any means fast but I am happy they all were under 2mins, especially since I was on hour 18 of fasting. The combo of not wanting long L-sits and I wanted to eat must have helped even though it felt slow. 

Scaled:
2% Incline Treadmil (.25 Mile Run)
Feet Touching L-Sit (45 Seconds per Round)

18:35

Hope to make this up Sunday.
Crossfit Linchpin
800m run
50 push press @ 65#
50 hollow rock
400m run
35 pp
35 HR
200m run 
25pp
25 HR
23:18
m/49/175

28:34
1:40
1:54
1:54
1:48
Lsits done on dip bars

M/34 years/140lbs/7.4% body fat

30:45 with L-sit scale
Scaled to tuck sits or parallel tighs on dip station.

Round 1, 2:08
Round 2, 2:03
Round 3, 2:08 
Round 4, 2:03

Randy
75 power snatches, 75#
8:16

170126:  9:30
150921:  8:45

RIP Randy, and continued hope for peace for the Simmons family.  What a model public servant.

34:54
3 sets, bench l-sits

19:46
Scaled 
L- sit with knee raise.  Dropped a few times 

Subbed 20cal on elliptical trainer in place of 500m row: 27:59

20 cal times = cumulative L-sit:
1:53
1:54
1:52
1:52

Freak this was hard.

Had to bail after two rounds

10min

Parraletts on 2 45lb bumpers (8 total)
23:43 scaled
L sits we’re a combo of knee tucks and l sits
Row as rxd 

21:31 subbed 30Cal Airdyne for row

4 rounds- 400m run, hanging l sit for half run time. 19:30

77:44

I haven’t had a rest day in a while. Also mentally was defeated. Live and learn.

32:28. One of those workouts that’s much harder to do than it appears in writing.
Round 1: Row 2:11 and accumulated 2:11 knee tuck hold on parallettes. Round 2: Row 2:08 and accumulated 2:08 parallel knee raise hanging from bar. Round 3: Row 2:07, 2:07 knee tuck on parallettes. Round 4: Row 2:07, 2:07 parallel knees hanging from bar.

22:45
*Did L-Sits for 30sec each round

Done in 20 minutes

4 rounds:

500m row
Front Plank

1:52/1:52/1:51/1:54

18:08 total

30:22 Rx

31:47 scaled 

Went all out on the rows (1:39/1:37/1:38/1:40)
Then accumulated 0:45 of lsit with hands on boxes 
Took about 5 sets each time to get 0:45 complete.

30:21, scaled to tuck sits (paralettes)
Round 1, 1:45
Round 2, 1:55
Round 3, 2:00
Round 4, 2:05

46s - 62s - 68s - 59s

안양공식인증지부 크로스핏힘
63:33
1R Row 1:50 + L-sit 110ì´ˆ (25LB plate)
2R Row 1:40 + L-sit 100ì´ˆ (Parallette)
3R Row 1:47 + L-sit 107ì´ˆ (Parallette)
4R Row 1:42 + L-sit 102ì´ˆ (Parallette)
강경택 45세/180cm/90kg

I have a hard time reconciling articles like this that assert data/stats evidence with the Dr. Malcolm Kendrick video posted on 06/10/19.

This is a very interesting workout. At first glance, it seems like a good idea to sprint the row so there is less time required on the L-sits. The downside, with this approach, is that 500-m row sprints, at 100% effort, can take a while to recover from. After a little more thought, I will recommend 85-90% efforts. This should only cost 15-20 seconds, on each row effort, but allow for sustainability on subsequent rows as well as better performance on the L-sits. 

Row: I will have nearly all athletes complete the row as prescribed today and scale the L-sits per their current capacity. I will scale the distance on an “as needed” basis. 

L-sits: No matter how you pace this workout, you will be spending A LOT of time holding an L-sit. Even an individual that rows consistent 1:30 efforts will end up accumulating 6:00 of L-sits. I will likely end up scaling most of my athletes to help maintain quality movement. My main option will be to simply cut the L-sit time in half. For example, if you row 500-m in 2-minutes, an athlete can complete 1-minute of an L-sit instead of 2-minutes. The next option will be to prescribe a set time to accumulate after each row interval. For example, complete a 30-second L-sit after each row. I will modify athletes to a variation of an L-sit that they can hold for at least 15-seconds. The most common variations will be a tuck L-sit or an L-sit with one-leg extended and one-leg tucked, performed on an elevated surface (hands on boxes or parrallettes).

Warm-up for 190615:
GENERAL WARM-UP
5 minutes of rowing:
EMOM: do 5 strokes legs only and 5 legs only + lean back. Full strokes for the remainder of the minute.

Dynamic mobility drills:
20 Cossack squats
20 Spiderman lunges
20/20 leg swings
20/20 lateral leg swings
10 inchworms
10 rollover v-sits

SPECIFIC WARM-UP
L-sit
3 sets of 10-sec support hold on rings or boxes
3 sets of 5/5 single straight leg raise (from bar)
3 sets of 5 double straight leg raise (from bar)

Practice
100-m row (at intended WOD pace)
L-sit, from the ground, for 10 seconds

INTENDED STIMULUS
.
Learning day! You will learn a lot about your own capacity today. The first thing you'll notice by looking at this is that the harder you row, the less you will have to hold the L-sit. But going ALL out on the row might not be a very good idea. You know you will need to modulate your effort somewhat here so that you can actually do the L-sit. Finding that sweet spot will be the first cool lesson today. One thing you might not notice right away is how important the core is for rowing. Tension in your stroke starts at the core, not at the arms or legs. After the first L-sit, pay attention to that, it will make you a better rower. But this will also make this workout a lot harder. When scaling today, you will need to consider two aspects. First, modify the movement to an L-sit variation you own, and to something you can attach a standard to. For example do this on a pair of low boxes with a slight bend in the knee. And for your standard, have a pair of plates right under your feet so that if you touch them you have to break your set.  In any case try to preserve the flat hand position, as if you were doing them from the floor. The second thing is to decrease the time. Working based on a percentage of the rowed time will keep the learning stimulus we are looking for, while allowing you to better match your capacity. Check out our scaling options below for ideas.


OPTION 1
4 rounds for time of:
500-m row
L-sit from the ground/boxes, accumulate 50% of the time you rowed 


OPTION 2
4 rounds for time of:
400-m row
L-sit on the boxes, accumulate 33% of the time you rowed 

So if I can row 500m in 2 minutes, do I then do as long of an L sit as I can in 2 mintues? Or do I do 2 minutes worth of L sits no matter how long it takes? (Like 4 sets of 30 seconds with 10 seconds rest in between? ) really confused with this...

Globo scale: if needed sub 400m run (track, outside or treadmill with slight incline slight incline) or 30 cal assault bike for the row.   

For L sits; rings, paralletes, dip bars, a chair, or benches/boxes work, as well as hanging from a pullup bar or Rings. 

Champions Club Scaling Notes

RANT: 
I like how this is set up, similar to Nicole, because you can go at it from the 400m run perspective or the L-sit perspective. If I had to guess, I think the best bet would be to hit the run hard, but that is up to you. Also easy to do in a group. Kind of.

I SHOULD TRY THIS RX’D IF: I can run the 400s in under 2:30.

ORGANIC SCALES:
Strength — run slow, L-sit forever and ever
Stamina — run 1 mile, L-sit for as long as that mile takes (jeebus that sounds bad)
Endurance — run fast
Flexibility — keep the legs straight on the L-sit, even if it means breaking it up more

NEUROLOGICAL SCALES:
Coordination — do 800s on the run and split the number in half (at least) for L-sit; use the extra distance to go slow and pick one aspect of the Pose-Fall-Pull continuum to focus on.
Accuracy — even splits
Agility — do more rounds, sub some kind of gasser for the run and sub 
Balance — l-sit on rings, focus on fall for the run

GROUP VERSION:  I might make this a partner workout — one partner working against the other. If you and me are partners, you accumulate as many seconds in an L-sit in as long as it takes me to do the run then we alternate. Keep track of wins (whoever gets most seconds in L-sit). Do 3 rounds though.

WARMUP:
Running jump rope — always and running prep
Lunge — running prep
[insert thing you suck at]
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7. This could be bad… I did the 3-round partner-style using a box and it sucked. I lost all 3 rounds by 3 seconds. I am was being a pansy.