Just watched this through for a second time... this is really great stuff. Reminds me of a premium version of those old Offline videos in the Journal where Russell Berger would get people with opposing views to come on and talk. It would be dope if Gary got the chance to grill some of the more recent people in CF Health.

CFWUx1
45:25
3 min rds rowing

Fantastic video!  

subbed 12 BPUs for row, and did 1/2 time for L-sits

14:10

13:50. 50r (sdlhp@20k, split jumps) each round
R1 L tuck on box 1:40 (3 sets)
R2 wall HS 1:40 (2 sets)
R3 first/hand plank 1:40 (1 set)

L sits from box
28:19

56:54 rx

Rows: 2:48.8/2:48.7/2:45.2
5 second holds to accumulate row time rounds 1 and 2, 1-4 seconds each holds round 3... over 8m of L sit on floor... wow. Mind is tired and abs are pumped. 

40/188/69.5”

67:40

24:40
3:08/3:10/3:08
Lsits at 50% of row time

M/60/6’2”/230

I'm puzzled by Dr.Sear's whole approach to diet. How can it possibly be sustainable when it's 70% calorie restricted? His certainty on the benefits of fiber contradict clinical trials showing that REMOVING fiber is better for constipation. Leaving that all aside, I can help but laugh when imagining Gary's internal dialogue when Dr.Sear's insists on the vague benefits of polyphenols based on associational data !

34:00 mins 
3:30/3:39/3:30 for rows

34:00
Rx

Completed Back Squat WOD from 07/01/2019 first (results posted there). Rested 5 minutes, then: 3 rounds 750 m row, L-sits for same time. 
Round 1: 3:16, 1 min 1-leg L-sits parallettes alternating legs, 30 sec knee-tuck on parallettes, 1:46 straight arm plank.
Round 2: 3:14, 1:20 knee-tuck on parallettes,1:54 straight arm plank.
Round 3: 3:12, 1:12 knee-tuck on parallettes, 2:00 straight arm plank.
31:20 total time. Completed 07/09/2019.

23:30 scaled L-sit to plank hold

82:54 Rx 

What a killer: Bike 40 calories 2:47 / 3:02 / 4:00 RX for a total 32:55. Polar heart beat sensor had me at 418kcal with HRavg 120 

Row all 3 rounds 3:06
Tuck hold on dip bar
1) 33, 45, 32, 26 (15s rest between)
2) 44, 32r, 31, 16r, 28, 22r, 15
3) 33, 30, 25, 26, 5r, 9 (20s rest between)

Modified a bit, Ski-erg 500 m (2:20 - 2:30) instead of row, and 60/45/30 sec elevetad feet plank with straight arms. 

Definitely not fun. Scaled L-sits to :90 per round in nine 10 sec sets (alternated w/ 1 leg, no legs, both legs tucked). 

2:43-2:49-2:42.  No running clock. Rough to finish the day before a holiday when the office is empty. :)

5’8” / 164 lb / 20 / M

55:39, L-Sits performed on dumbbells

Wow this one wasn’t fun. Double unfun considering how bad I am at L-Sits.

43/6'3"/200
3 rounds 750 row
1 min l sit (20 secs alternate rings/bar)
row: 2:35,2:35,2:36
total: 30:16

400 m run instead of Row.
Rd1: 2:19 (tuck hold on rings)
Rd 2: 2:19 (tuck hold on rings)
Rd 3: 2:29 met 20 min time cap, but still did tuck hold on bar.

I am and have been an avid CrossFitter for many years. I'm pretty good with my L sits, and I have to say that although I'm a little on the slower side for rowing, this 1 for 1 is crazy. I mean if I row at a little under 2:00 pace let's say I row 1:50 pace consistently, I'd be basically having to hold an L sit for almost 9 minutes at the end of the WOD? That seems like an insane amount of time to hold the L sit position to me. Maybe a 1 to .5 ratio would allow for more work time. I think if you do say 3 minutes or a little under for 750, then you'll have maybe 1:00 to hold... which is a lot if you keep moving and you're taxed. THEN repeat. That's the kicker... 3 rounds.
Either way looks like a good WOD, but the static hold stimulus seems too much for most in my opinion.
I do static HSPU holds and squat holds often and they are great to mix in with other movements, or dynamic movement like cleans and then a static position, etc.

Good afternoon dear all
I am a beginner
And I could did

3:30 row
3 round for time
In the meantime L-sit keep as can
As I could stay more than 1:30 so I keep 1:30 and in three sets into 3:30
Then I start again, so.

3:30 row - L-sit 1:30 L-sit 1:30 L-sit 1:00
3:30 row - L-sit 1:30 L-sit 1:30 L-sit 1:00
3:30 row - L-sit 1:30 L-sit 1:30 L-sit 1:00

Have a good day.

PS: I did not do yesterday because I went to the Doctor.

I love the statement, "Medicine  has  no  effective  treatment  for  chronic  disease:  It  is  symptomatic only." So true. 
Crossfit recommends high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar to prevent chronic disease. I am wondering what would happen to our healthcare system if public authorities started to recommend such a lifestyle?

27:50
Used bench for L-sits
Row times:
2:33
2:36
2:34

39:12 Rx

Scaled to 3 r:
750m row
1st half l-sit w/ feet assist 
2nd half plank, alt from hands to elbows 
3:40/3:35/3:40
Ouch!!

Made up squats:
225-245-265-275-285-295 

Felt good on the 5th set so I wanted to try one more increase. Glad I did. Most weight for 1 rep I’ve done in maybe 8 years. 

Row as rx
Embarrassed to admit
Sub for the L-sit was a slow 2sec up, 2 sec down straight leg raise low for same time as row time. Hard. 
30:48
58 yo M 

21:15 w/ planks

M/44/6'2"/180#

Scaled the L-sit to half the time of rows
2:40/2:39/2:39...so 80 seconds for each L-sit. Total time 28:36 that was rough

5 rnds
10 dl @ 175
20 wb 9 1/2 target
16:56
compare to July 2014
@ 205# dl
14:23
then
3 rnds
row 750 m
3:56
accumulate 3 min L sit--took a loooong time
3:38
accumulate 3 min L sit took an even looonger time
3:38
accumulate 3 min plank.
m/49/175

scaled to planks.  2:37, 2:48, 2:54

32:30, scaled to tuck holds, paralettes

19:39
Subbed runs
Rd 1: L-sit & tuck hold, Rd 2: planks, Rd 3: L-sit, tuck & plank
2:56/2:59/2:57

Then did our boys’ workout with them
25 box jumps w/10# ball(22”)
40 Bent over Rows each arm (35# DB)
25 box jumps (24”)
40 inverted rows

subbed tuck hold for L-SIT 
23:24

Scaled to (tuck) L-Sit Hold
I need a lot of work in this skill
29:05
Times for the 750 - 2:41, 2:45, 2:45
Had to do the L-Sits in 30s segments. 

34:38 Rx
2:43/2:53/2:54 row splits
The 2nd and 3rd round rows are definitely impacted by the l-sits. As I lean back to pull I feel as if I'm about to fall over. 
I attack the l-sits with a tabata timer. Hold 10-15 seconds then rest 20-15.

Next WOD will be in the Colorado mountains...hopefully the rest day will help adjust to the altitude.

Scaled to ~1 min total of L-sits, accumulated over 6-8 attempts. 
All 3 rows sub-3:00
19:11
L-sits don't seem to be getting any better; still max out at around 10 seconds.

Subbed 30 calories on elliptical trainer (Level 12) = 750m row
33:00

Calorie run times were
2:43
2:49
2:46

This workout is very similar to 190615 but with a bit more volume spread out across fewer rounds. I expect the L-sits to be even more challenging today! Here are some thoughts on scaling:

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

L-sits: No matter how you pace this workout, you will be spending A LOT of time holding an L-sit. Even if an individual that rows consistent 2:30 efforts, they will end up accumulating 7:30 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 750-m in 2:30, complete 1:15 of an L-sit. The next option will be to prescribe a set time to accumulate after each row interval. For example, complete a 1:00 L-sit after each row. I will modify athletes to a variation of an L-sit that they can hold for at least 0:15. The most common variations will be a tuck L-sit or an L-sit with one-leg extended and one-leg tucked. Another option I might use, will be to provide a moderate amount of band assistance under the ankles to help athletes accumulate time.

Warm-up for 190702:
Tuesday 190702

WORKOUT OF THE DAY

3 rounds for time of:

750-m row
L-sit for same time as row

GENERAL WARM-UP

2 rounds:
Row 500 meters
1x "Burgener Warm-up" with an empty barbell
   3-5 reps of down & up 
   3-5 reps of dip, shrug, elbows high & outside 
   3-5 reps of muscle snatch 3-5 reps of snatch land 
   3-5 reps of overhead squat

SPECIFIC WARM-UP

Rowing:
Pick drill with feet out of the straps
- 20 strokes with arms only (with legs and back in finished position)
- 20 strokes with arms and back (sit-up and extend forward)
- 20 full strokes (legs, back and arms)

L-sit
3 sets of: Front scale for 10-15 seconds, per leg
3 sets of: 10 hanging knee raises
1 set of: 10-20 seconds tuck hold on boxes or parallettes
1 set of: 5 seconds single-leg extension, per leg
1 set of: 5 seconds L-sit (or attempt)

This is an absolutely awesome interview. A lot of it is over my head, but I got some really good points out of it and it's really cool to hear two people of their stature defend their stances against each other without being disrespectful.

57:15 Rx

2:45 - 2:50 - 2:50

Scaled this differently from last time.

6 x 0:15 L-sit
3 x 0:30 Tuck Hold

3 rounds of 750m row and plank hold(on forearms) for same duration as row.
21:37

row times were 2:41/2:38/2:36
plank was in 2 sets each time

안양공식인증지부 크로스핏힘
41:50 (Row 750m 2:48/2:48/2:52)
강경택 45세/180cm/90kg
L-sit 숨 쉬는게 힘들었다!

INTENDED STIMULUS
.
Application day! Today we grow. The objective here is to apply what you learned on 190615. The change in distance will make things a little harder. However take into account that the overall volume is very similar. Just like you did two weeks ago you need to be tracking three different times: the time you will take on the 750 m splits, the duration of each L-sit set, and the amount of rest between those sets. We want to row as fast as we can without having too much of an effect on the other two times. Use your notes from 190615 to create a good template for yourself here. Keep in mind that strategies are always wishes and so be ready to respond to whatever happens during the workout. You get to choose the implement you will be using for your L-sits today. When choosing, take into account how different implements have a different impact on your rowing. For example, the pull-up bar would be more taxing on the grip than the rings. Modify the L-sit to a slight bend in the knees or a full tuck as needed. Scaling options below. If you did not yet do 190615, do that instead today. 


OPTION 1
3 rounds for time of:
750-m row
L-sit/Tuck hold, accumulate 50% of the time you rowed


OPTION 2
3 rounds for time of:
600-m row
L-sit/Tuck hold, accumulate 33% of the time you rowed 

Champions Club Scaling Notes

RANT: 
Wow this one will not be fun. That is all.

I SHOULD TRY THIS RX’D IF: I am an Olympic gymnast who happens to have an incredible capacity for endurance on the rower, and also if I actually have a rower.

ORGANIC SCALES:
Strength — honestly this one should hit strength pretty good as it is…
Stamina — and also stamina; the row/hold are long enough
Endurance — scale the L-sit so you can do the entire timed hold in 3-4 sets
Flexibility — any L-sit variation with the legs straight

NEUROLOGICAL SCALES:
Coordination — let’s spin the elbow pits forward on the L-sit; can you keep your mind on shoulder position while your abs and legs are screaming at you
Accuracy — even splits on the row and same number of sets on the L-sit
Agility — 2 rounds of this as a warmup then something for your sport, or just focus on a quick cadence for the row, same way you would for the run
Balance — feel the fall back on the rower or fall forward on the run

GROUP VERSION:  any time we see L-sit we scale it from the ground because I think it preserves the stimulus better than doing it on a box or with the knees tucked. It’s also easier to get longer duration holds. Also, I might go 4 rounds and decrease the distance on the run a bit. We’ll see.

WARMUP:
Candlestick roll — row practice
Jump rope — always
Pull-up — hanging overhead is always good
Push-up — just staying fresh on that one too, plus the bottom is the same position as the row
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  haven’t done this one yet, but I’d go with a 7 at first glance.

Globo scale: Run 600m or bike 40 calories.  L sit for that time.  L sits can be performed from rings, 2 boxes, dip bars, a TRX, a chair, paralletes, the floor, or hanging from a pullup bar or high rings.