CFWUx1
20:49
3 min l-sit (too late)

Row 22'35" L-Sit 4'17"

20'08"

Row 23'04

Row 20:04, L-sit 1:40

row 22:09.7, compared to 21:47.8.  no L-sits.

50 BPUs

6:49

then did 15 minutes of SLIPS

21:24

20 min AMRAP 5R 30 sdlhp@20kg, 20 alternating jumping lunges, 10 burpees.
Last row was 17:20 but with no rower and a dodgy knee I've been subbing for about 6 months.

20:07

5km Row = 20:37 (PR)
L-sit from floor w/ feet on ground = 6 sets

19:52 

24:05

M/60/6’2”/230

Off the rower at 19:35
L sit in 20:17; 27 sets
39:52 total

Total time about an hour. 

Row: 19:52.3 (new pr)
L sit: 30 minutes to accumulate 4 minutes of strict l sit on floor. 10x:20 holds with a minute of rest at first but was eventually resting 4 minutes so I switched to shorter holds/rests. (:15,:13,:12) 

I’ve built a lot of mental toughness and core strength over my 13 years of CrossFit. Apparently not enough for this WOD! 

185lb/69.5”/40y

Row: 21:39.8
Lsit: 46:10, 29 sets

19:43 row

skipped L-sits

18:51

Set a 15:00 clock and practiced lists/tucks 
held on to dumbbells on top of 2x20kg bumpers
Lsits - :20-:15-:15-:14
tucks - :30-:25-:20-3x:15-:05

19:36.5
28 sets. Rx

22:25 row after first doing a CFT variant (results posted on 190709).

Done after 190709’s CS Total 
24:18 (26:24 on Monday)
Skipped the L-Sits (wrist)

5min low l sit
35 sumo deadlift 32.5 lb

Subbed, scaled:
For the row:
100 squat cleans with a 20kg kettlebell
400 swings (aimed for 500 cleans, but it was mission impossible) 24:36
1 minute of tuck hold from the ground
2 minutes of push-up plank
1 minute of elbow pí©ank
1 minute of push-up plank
2 minutes of tuck hold on paralettes
19:02
42/1.78m/76kg

Biked 8000m in 26 minutes.

M/41/6’3”/215

17:50.8
DNF L sits... only 2 mins in 6 mins of efforts 

Row: 20:18.7
L-sit progression: 5 min

Row - 20:08
L Sits - 14 mins

23:00

Missed the CF total on Tuesday so I did some heavy squats instead. Did a 20 mile bike in 1:03 on Sunday and rowed a 5k monday so I'm not feeling I skimped the endurance this week. 

As for the Lists, My max L sit from the floor is about 3 seconds so I did some progressions for :30on/:30 off. 

43/6'3"/200
row 5k: 19:13
mixed l sits from floor, parallettes and bar for 4 mins 

Excellent article, Gary! As you pointed out, I think one of the reasons why the salt hypertension hypothesis is so persistent is that the theory behind it is so compelling: salt increases blood volume, which in turn leads to higher blood pressure. 

While this describes the acute response to an intake of a high dose of salt, it does not reflect the long-term response to an increased salt intake: the more salt is consumed, the more is excreted, with no increase in blood pressure for most individuals. 

Overall, increasing the salt excretion is easy, while the capacity to recycle salt when the intake is too low is limited. For this reason, restricting salt can be dangerous.

A day late (soreness from 4th of July heroes followed by 5k run and CFT wasn't allowing it yesterday) 

20:51 on the row
Not a full 7 mins but L-sits until I couldn't stand it. 

24:11 on the row

20:24
Minute off PR 

Row 21:51

These workouts, are they just simply WODs and a Warmup/skill needs to be included or are these workouts all of the above?

Didn’t row or run but carried the kids on a 4 mile hike. Rx. 😁

Scaled for middle aged CF rookie:

Hollow rocks > 9s x 30 sec
HS practice > 5 min
3000 m row > 14:29
5 min tuck sits on dip bars > 25 sets in 14:00

Maybe coulda gone longer on the row. Arms were shakin on the last few sets of tuck sits tho. Great workout!

20:30 rx (compare to 20:30)
Tied PR

Jackie rx 24:32 (compare to 24:30)

Row 5km 25:05
3 rds planks (front, sides, back) 6mins
L sit for 2mins from parallel bars 6mins

19:45, matched PR. In hot garage and wiped out after

5k in 23:34

19:38

5K row = 22.38
7 mins of tucking knees with hands on benches.
Any tips on L sit progressions appreciated

Brutal Row today after the CFT yesterday.  Legs felt dead, but finished unbroken in 24:30.

18:39 row Rx’d
16 sets off bench. Lack flexibility. 
Now can my abs please get a break 

22:20 

5k row - 19:20 (1 sec off PR)
7 min L-sits from dip bars - 22:00/11 sets
Tried to do longer sets and took longer breaks.  Can't do these off the floor yet.  Form begins to deteriorate after the fourth set...

Sub 200 calories on elliptical trainer Level 12
19:40

L-sits on TRX rings
21:22 and 27 attempts to complete 420 seconds

All holds were min 10 seconds and about half were 15+. Rings started out about 8" off the ground. Gradually they were raised higher and higher as my legs dragged lower and lower. For the volume, maybe I ought to have done more honest tuck holds.

No rower at the moment, ran the 5k yesterday, rode the bike for 60mins Monday so decided to Sub with:

5 Rds
20 Banded Rows
20 SDHP (45#)
20 Shoulder Press (alt. Rds-45# bar & 20# DBs)
20 Bent Over Rows (20# DBs)
20 Wall Balls (10#)
50 Single Unders
24:43

7min L-sits & tuck holds(btwn stools): 19 sets? 12:54
The 1st 2 sets were 30secs after that only could hold for 20secs

Good afternoon deae Crossfiters

My time was:
Row 5,000 meters - 26:32
L-sit from the floor 12 sets of 30 secs
I couldn’t get out my leggs of the floor so I preferred to do on the floor for the future got it.

Have a wonderful day!!

Row 20:50
L-sit, scaled to tuck sit 20 minutes (21 rounds 10-30 sec/round)

18:56
53 M
5’8”
142 lbs

19:46 ☹️
(Plus 7 min of L-Sit progressions)

190514 - 19:01 (PR)
190411 - 19:06
190331 - 19:05

Row 21:31

L-sits tonight

Borrowed/scaled from Stacey's workout yesterday.  5K on a rower is just too boring for me, and 7 min of L-sits would take me about 50 sets and 20 minutes.

3 RFT
500m row
30 air squats
20 DB power cleans, 35# DBs
10 DB push press, 35# DBs
18:08

22:05

18:58 for row (8 second pr)
28:15 for l-sits on rings (29 sets)

Row:
19:44.5

That’s less than a second off last time, but ~30 seconds off my lifetime PR established this year. After deadlift PR I didn’t see a PR happening anyways.

L-sits:
Modified to 20min AMRAP.

My abs are still trashed from last cycle. Day 1 planks were a hefty challenge because of it. I scaled to 20min l-sit progressions. Starting in the most difficult position (full l-sit) and incrementally scaling to achieve no less than 30 seconds under tension. I then took a minute rest after each attempt. I totaled 13 holds getting roughly 7 minutes under tension.

M/44/6'2"/180#

21-18-15-12-9-6-3
AB cals
MBC'S 20#
9:58

5000m row : "22,27"
Scale lsit ring : 30 set

Good on this new Mainsite programming.  It really is a step up from some previous years.  If it seems easy, just go faster.

When I really needed to understand CrossFit, i had to dig through years of archives to see Coach's work from the early days, only to see what it had become when i started (2008/9), to now-a-days when everything seems like an alternating dumbell snatch workout with handstand walks.  Great to see GG back to getting after it with some real fucking workouts that are universally applicable and universally "hard as you can make it". Haters are gonna hate, but this is the real gin to me.

That 7 minute L-Sit is a Games event in hiding.  Not unlike the highly unpopular Skills 1 and Skills 2 events from years ago, the 7 Minute L-Sit will be wildly unexpected and provide a peg-board 2015 level humiliation for all. Since there are numerous old journal articles on the L-sit and its importance, it is almost a certainty it will show itself again in Madison.

Thanks Greg!

안양공식인증지부 크로스핏힘
Row 5,000m 19:50 (D=4.5, Pace 1:59, 23 s/m)
L-sit 7 minutes 29:37, 21 set
강경택 45세/180cm/90kg

Row 21:06.03
Scaled L sit  7:00 min

INTENDED STIMULUS
.
Consistency and pacing! 5000 meters in the rower is a longer distance, pacing this correctly is fundamental. You can play on how hard you go on the first 250 meters, some athletes benefit from going there pretty hard, most don't. Regardless of this you should spend the vast majority of your row at a pace you can sustain and that allows you to push the end. That consistency will be key. Being a tad conservative here is better, if at 3000 meters you can increase, you will make up any seconds lost. On the other hand, burning out with a 2K in front of you is not pretty. In the L-sit the mindset is the same. What you want is the fewest sets. Opening with a max effort, and going to failure every set thereafter might not be a sound strategy. Use your notes from 190702 and 190615 to guide your strategy. For both parts if you pay attention today and break everything into manageable chunks just like we did for 190708's 5K, you will learn a lot. Athletes whose sweet spot pace on the rower is above 2:40 can scale the distance and go for an 20 minute AMRAP at their sweet spot pace. Modify the L-Sit to a 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 on the floor. Options to follow. 


OPTION 1
Row 5,000 meters
 
4 minutes of L-sit from the floor in as few sets as possible.


OPTION 2
Row 5,000 meters
 
4 minutes  in as few sets as possible of L-sit from the floor or boxes, keep one leg tucked and the other one extended. Alternate legs between sets. 


OPTION 3
AMRAP 20 minutes
Row
 
3 minutes  in as few sets as possible of tuck/support hold on boxes.

Warm-up for 190710:
GENERAL WARM-UP

3 rounds of:
Row 1 minute, increase pace each round
10 hip-and-back extensions on a GHD
10 Toes-to-bar, as strict as possible
5 high box jumps

SPECIFIC WARM-UP

"Russian drill"
Follow the sequence of strokes by working up the pyramid and then back down to arms only (perform 3 sets):
- arms
- arms, arms + body
- arms, arms + body, half slide
- arms, arms + body, half slide, full slide

Champions Club Scaling Notes:

Rant:
This is a boatload of volume, which is definitely not a bad thing, but something that would be good to scale for most people. Remember, with volume comes a good opportunity to work on coordination and technique. Even with two "low-skill" movements like L-sit and rowing, there is a lot that could be dissected with technique. For the row, the only thing I know is gives us an opportunity to practice falling. Can you feel the "unweight" in the hands on the handle the same way you do on kipping pull-ups? And the for L-sit, shoulder position would be great to practice. Can you feel when your shoulders are slouching up and forward, and internally rotating?

Scale the movements so you can perform the prescribed distance/time cap without completely trashing your muscles. If that means splitting up row efforts, and keeping your feet on the ground for L-sits, then so be it.

Check the compare-to link (from a few times ago) for other scaling notes.

Globo Scale-as is.  If no rower is available run 5k (track, outside or treadmill with slight incline slight incline) or 300 calorie assault bike or Echo Bike  (350 Aerodyne or 12, 000m c2 airbike).    L sits are on the ground today.