M/33/5'7"/214

5Rds
HollowBoatHold (:30)
PlankHold (1:00)
Row 500m ~ (2:30)

Shoulders felt tender today from pressing fatigue. Tired and restless today. Went slow today. Just checking the box on some mild core work and rowing.

M/27/5'8"/180lb
CrossFit AFK

3 rounds + an unroken 30-sec. Tuck hold. (Did this one with class. L-sits were 10-sec. holds on parallettes. Did 3 different handstand holds versions each round, 1-minute unbroken back to wall hold with one foot on the wall, 35 and 25 seconds wall facing hold, and 30/30 for side facing hold, each direction with a foot on the wall. Rowed hard for today 1:52-1:52-1:50 starting at a 2:00-minute pace then speeding up every 100-m by 5-sec/500m pace.)

GWU (8-minutes)
2 rounds of:
90-sec pick drill + 3 full pulls, repeat
20-sec. banded seated pike stretch
20-sec. hollow hold
20-sec. arch hold

SWU (12-minutes)
3 reps each of:
Seated single leg raises, hands behind hips
Seated single leg raises, hands by hips
Supine single leg raises
Supine leg raises
Seated single leg raises, hips elevated
Seated leg raises, hips elevated

Handstand Strength Progression
•	 10 hollow-to-supermans and back.
•	 10 solid burpees with vertical jump and clap
•	 10 seconds in scaled handstand inversion holds - feet on box or wall walk
•	 15 push-ups, active body tension, externally
cued hands.
•	 10-second frog stand.

BU (3-minutes)
200-meter fast
into 5-sec. L-sit
into 5-sec. handstand

WOD (35-minutes) Start at 25-minutes into class

CD (2-minute)
2-minutes Seated banded pike stretch

5 rounds 
Accumulated 30 second of knee tuck hold and single leg raise in l sit position
Accumulated 1 minute of different handstand version tried to leave wall slowly
2 minute of bike without display and no rowing machine 

scaled to knee tuck, completer knee tuck and hsh unbroken. rows between 157-159

M/51/192

Tuck sit hold

23:35

Modified:
--
5 rounds, not for time of:
1 minute of DB overhead hold @ 2x 12,5 kg
30 seconds in L-sit hold, hands on chairs 
15 DB SDLHP @ 2x 12,5 kg
--
Peace. 

Done

no rower used eliptical
struggle with l-sit

5 rounds, not for time of:
Accumulate 30 seconds in a L-sit hold with knees bent (unbroken)
Accumulate 1 minute in a handstand hold against wall (broken to 20- 30 sec increments)
500-m row

37 / M / 5'9" / 140lbs

Seated L-sit holds, hands in front, hips on ground: Unbroken
5-minute handstand practice
15lb dumbbells SDHPs x25

Didn't feel like doing static handstand holds against a wall, so I worked freestanding for about 5 minutes each round; didn't try to time the 0-15 second sets.

Completed 

L-sits around 8-12 seconds each attempt.

HSH against wall, first 3 unbroken 60 seconds,  then 49/11 seconds and 54/6 seconds for last two rounds.

Rows around 1:54 per 500m.

L-sits split  :15:15, feet a few inches below
hands
hs unbroken against wall
plenty o’ rest

My second Training on Wednesday october 4 at night
3 rounds, For Quality Not For Time of:
Accumulate 30 seconds in a L-Sit hold - LSits on Rings
Accumulate 1 minute in a Handstand Hold 
500-m row - Seated Banded Row = 2 minutes
https://youtu.be/iZBLv0zNCDA

Only did 3 rounds today. L-sit hold on floor. 
free standing handstands. Found pressing into the handstand made a longer hold more likely. 

Done, plus push presses 45x5, 95x5, 115x5, 135x5, 145x5, 155x3

Done

Completed untimed
l-sit from hang or dip bars
hs hold with back to the wall
 rows for recovery 

Rx

Complete 💪

Alternated L-sits on parallettes and rings.  Did one HS hold against the wall (facing wall), one with feet resting on the pull-up bar, and the other three I worked on freestanding HS.  For some of the freestanding ones, I worked on pirouettes as well.  Relaxing rows, between 2:05 and 2:15.  This was a nice break from the typical intensity of CrossFit.

50m/5'10"/185

Rx
L-sits were hanging
HS holds were all back to wall (tried to keep heels off the wall as much as possible)

Broke once each round of L-sit
Broke twice in rounds 1 and 3, and broke once in rounds 2, 4, and 5 for the HS hold
Rows were: 1:47-1:46-1:46-1:46-1:45 (C2, drag 5)

Opted for hanging L-sits as I wasn't sure the wrists and elbows would sustain those using parallettes/dip bar/rings in addition to the HS holds.  Didn't track overall time and didn't really use the row as recovery as suggested.

Rx   Completed

*L-sit on Parallettes.
*Freestanding Handstands.



Performed L-sits in sets of :10

Handstand Holds ranged from a few seconds to mid-20s.

500m Row: 1:57.9/1:57.1/1:55.4/1:54.4/1:51.9

Globo wod:  For L sits use dip bars, two benches,  2 boxes, parallelets, or hang from a pullup bar.  For handstand holds if your globo doesn't allow them hold heavy dumbbells overhead at lockout for one minute (65-80% bodyweight total).  Subs for row are 400m run or 27 calories assault or echo bike. If you are using a conventional treadmill use a slight incline. 

M/39/72”/170

as rx (if you count hand stand hold against a wall as rx). Who doesn’t keep up with time?!?! 37:15 HS has to be the toughest. 

18:28 scaled
4 rounds w/seated [shaky] leg lifts (hands behind hips, switched halfway thru :30)
handstand holds were :60 with feet on a bench
500m row 

Fun!

✅ rows: 1:55/153/1:51/1:47/1:43

L-sits on parallettes
Handstands heels lightly touching wall
Rowing at res-level 6

L-sits*: all 0:30 (!!!)
Handstands: 60s - 60s - 60s - 43+17s - 44+16s
Rows: 2:02 - 1:58 - 1:57 - 2:06 - 2:02 = 10:05 (2:01 avg)

*Legs were not parallel to ground; but all 5 holds were unbroken!!

Done 
l sit fatigue progressed 
free hs hold improved 

M/48/6'2"/180#

Sub'd today with the Secret Service Snatch Test...
10:00 AMRAP
53# KB snatches is the men's rx'd this was my first attempt so went with a 44# KB to get a baseline feel for the 10:00. Got 214 reps switched hands every 5 reps to preserve hands broke at 100 to rechalk then again at 140 and 170 then just hung on till the end.

The most I've done prior to this is the Strongfirst snatch test which is 100 reps with a 53# KB in sub 5:00 I've got that down to around the 4:00 mark.

Beginner option:
5 rounds, not for time of:
Accumulate 30 seconds of seated leg raises
Accumulate 1 minute in a plank hold
250-m row

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural. Holding still and building strength in positions of need. Using endurance to challenge those positions

					SHORT		MEDIUM		LONG

LIGHT
												x
MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I need to drop the distance/time and increase rounds to keep quality?
Will I come down from handstands when my arms give out or when my shoulders stop being "active"?
L-sits from the floor with feet resting or with butt on the ground and feet up?
Row as a recovery or row as a miserable endurance factor?

NEW TO CROSSFIT SCALE
As is, but don't keep track of overall time. Maybe scale a handstand to 2 minutes of kick-to-handstand practice

MY STUFF
Rest day for me

GENERAL FEAR LEVEL: 7?

Took my time but still struggled LOL 33:14 total
Rows on 16” box 1:54 1:57 1:54 2:01 1:58
L-sits alternated between hanging and dip bar all unbroken
HS alternated between wall facing and back to wall all unbroken

Subbed handstand hold with a plank. L-sits on straight bars. 25:16 total time

30 sec Lsit x2 round
15sec x2 10sec rest x3 rounds
1min handstand hold wall x5
row 2min/500m x5

Freestanding HS for 2 rounds, wall assisted for 3.

first two rounds L-sit in ring support (tucked knees) 
last 3 tucked in support on dumbbells on ground 

Knees bent on parallettes
else as rx

V-up hold with hands in front of the hip
Free handstand hold
1000 m sationary bike

5 rounds, not for time of:
Accumulate 30 seconds in a L-sit hold
Accumulate 1 minute in a handstand hold
500-m row
Post results to comments.
Around 20 seconds ish skills