CFWUx2
36 mins

Even if I used to consider myself fit (national team athlete) I used to have problems with my liver enzyme and it only went back to normal when I removed sugar from my diet!   It is so important that everyone understands that even if you "look good" because you exercice it doesn't mean you are healthy.  You can't out work a bad diet. 

Completed 

Did 30 seconds on 30 second off for 12 mins, HSH against a wall

Did 20 second on, 30 second off for lsit, scaling by lifting one leg at a time off the ground

Stretched for 12 mins

As rx'd.

HS practice went pretty well.  Did about 2/3 freestanding work, and 1/3 against a wall to accumulate a bit more time inverted.  L-sit practice is still rough.  Did not push it - got 10-15 second chunks for the most part, interspersed with a lot of rest and walking around.  One way to get me to stretch is to put it in the workout - not a bad idea.

46m/5'10"/183

EMOM:
HS 3R of 40 seconds, 4R of 30 seconds. Rest were about 20 seconds.
Attempted L sit using arms of a metal garden chair a few times but mostly hanging L holds. About 20 cumulative seconds on average over each minute. Later rounds may have run long.
Stretch was mostly to hips for squat.

Judging by the number comments on this WOD there were at least 100 people that said, “actually CrossFit, I need to do something else”! 

13 minutes of handstand practice: 4 rounds emom 4 rounds, back against wall :20 handstands with very little contact, 3 or 4 rounds of plate blocking handstand attempts :20-:30, 3 rounds of :20 seconds facing the wall, 3 rounds of :20-:30 freestanding attempts. Then rested 1 minute and did 13 minutes/ 6 1/2 rounds  EMOM beginning and ending with 10-11s straight arm hanging L sit and alternating with a floor L sit every other minute on the minute, attempting to hold :20 on the floor or max time,
:20, :20, :14, :09, right leg:11, left leg:09

Finished with 14m bridging practice and associated stretching...

done

Scuba Dive - Morro Bay

Handstand practice for 12mins
L-sit practice for 12mins
Stretch for 12mins

I’ve been doing some work on the L-sit from the ground recently I’m loving the way the workouts are being programmed 

A. Every minute on the minute for 12 minutes perform:
20 seconds of forearm supported handstand
B. Every 90 seconds for 12 minutes perform:
20 seconds of tuck sit on parallettes
C. Stretch for 12 minutes

completed.  mix of hs holds on wall attempting free hs.  l-sits were lucky if they were 2 sec each attempt

Done. 

HS mostly freestanding bouts of 15-25sec
L-Sits mostly :10 on :50 off
Stretching mostly for the hips

I did wall hanstands, wall-facing handstands, some hanstand walks (4-5steps tops), free handstand attempts, handstands on push-up stands (wall supported).
L-sits: 10 seconds every minute, on rings, kettlebells and push-up stands.
Stretching: 10 minutes of yoga practice

Was doing L-sits on dip bar, but start using rings.

Done did it. 

What is a good technique to get my legs straight for the L-sits?

Great workout. Got a few handstands over a minute and even drifted off the wall for 10 seconds at a time, which was great.

L-sit holds were good as well. Out of those 12 minutes I probably spent 6 in an L-sit.

Flexibility’s gotten better this year as well. 

Rx bent arms bent knees bent hips 

Rxd 

I have found that all of this stationary handstand hold practice has helped my handstand walks a ton. Today felt great.

Handstands- getting better. Had a few near 15 secs.
L-sit - alternated between rings, parallettes and 10 lb dumbbells on the ground.
Stretching- did today’s ROM WOD.

A month ago I dreaded these workouts. Now I love them! 

Done!
Done!!
Done!!!

I was coming back home from studying anatomy at lon kilgore online platform, and while on the bus, mainsite appears with a brillant idea, yet again. First time I found a sunday complex gymnastic practice and stretching was some weeks ago, and that time I watched some crossfit gane event with heavy double unders and handstand walking course, at home. This time I immediately got out of the bus at a local populr gymnastic point at a nearby park to home and completed this beauty in a continuous fashion using my wrist casio watch g shock. Set a 12 min coubt down and repeated it three times. Awesome work. Thank you. 

Handstand practice ✅
L-sit practice ✅
Stretch ✅

Handstand walks making progress. Can’t do an L-sit yet. Did progressions on the floor. 

32 / M / 5'9" / 140lbs

Completed.

Probably a bad idea because my wrist has been bothering me for eons; guess I'll see tomorrow.

Done at home while playing with kids.
HS: holds against wall, slow descends, bear crawl walk towards wall then keep walking and compress till lift, slow negative hspu and lots of hollow body rocks.
LS: on floor, with elevated hands, high eleveted and leg lifts, pike stretches and compression work.
Streching: a bit longer, maybe 15-20min
Wasnt happy, not intense enough and my pressing still to weak for hspu so i added 100 pushups after the streching

In 12 minutes I accumulated 375 feet hand stand walking

In 12 minutes I accumulated 3min 30sec of Lsit holds on parrallettes

I touched my toes, hurrah!

Done.  Do my WODs that take 12 min really take THAT long?  I felt these were the two longest 12-minute workouts of my life!

For Quality for hour and half stopped and started time to accumulate 12mins of handstand holds in the wall, 12 split 6 tuck hold on boxes then VSit hold, and 12min ReMomfrom physio barbell

I see NAFLD in my pediatric practice. It’s not uncommon. I never saw it 20 years ago. Years ago, when I first saw it, I would refer patients to a GI specialist for a liver biopsy. Now I don’t refer, but instead educate on the role of sugar. And I see it resolve with changes in nutrition. 

This article highlights the role fructose and sugar sweetened beverages (SSB) play on the development of NAFLD (independent of overnutrition and sedentary lifestyle). Which is very important. SSBs are the leading source of added sugar intake in the US. 

https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html

Daily soda consumption amongst high school students is 20%. 

https://www.cdc.gov/mmwr/volumes/66/wr/mm6604a5.htm?s_cid=mm6604a5_x

So if we want to prevent and treat NAFLD, we need to limit fructose, especially from SSBs. The AAP has made recommendations to limit sodas in the classroom, limit soda for obesity, avoid sports and energy drinks, and limit juice (age specific recommendations). But we need to have a global recommendation that SSBs are harmful universally (all types, all ages, all locations).

Working with patients to make healthy choices can be very difficult. Many factors play a role including compliance and socioeconomics. But it’s very simple, and cheap, to have (my pediatric) patients limit drinks to water and unsweetened milk. 

✅
A successful day. Worked on freestanding handstands, got maybe 2 steps of handstand walking a few times  🤣. Was able to get L-sits lifting off the ground by using the bottom of my stools as handles. 

5-min EMOM: 2 strict pull ups (last round didn’t get chin over bar).
12 min HS practice EMOM:
1-3: 20 sec wall walk and HS hold nose to wall 
4-6: 20 sec HS hold face away from wall, legs kicking up to wall
7-10: 15 sec HS hold face away from wall, alternating heel tap 
11: 30 sec HS hold face away from wall, legs kicking up to wall
Rest 6 minutes to stretch wrists, then:
12 min EMOM: 10 sec knee tuck hold on parallettes including 6 10-sec efforts attempting to extend one leg. Finished with 12 min stretching.

Done. Static days are sneaky spicy!

little pressed for time...
L sit practice 15-20 seconds .. time 8 mins
HS practice  20-30 sec on/off wall   time 8 mins
stretch with band  8 mins        

Done

Just going to post Coach’s tips from earlier this year:

There are five handstand presses that range from easy to very very difficult. The schematic below represents those presses from least to most difficult. The “b” represents bent and the “s” straight joints. 

ARM  HIP LEG
b        b     b	
b        b     s	
s        b     s   “stiff-stiff press”
b       s      s    “hollow-back press” 
s        s     s     “planche press”

Each of these presses is best learned and practiced from “negatives”, or eccentric, movement, ie, lowering from the handstand. EACH is best, most quickly learned by practicing the negatives. 

That is accomplished by lowering from the handstand, at first with bent arms, bent hips, and bent legs. The essential key to this practice is to endeavor to lower from the handstand as S-L-0-W_L-Y as possible. 

At first, you’ll thunder to the ground with your feet landing way behind your hands. Over time the velocity of the decent will slow and the feet will land closer and closer to the hands. 

Eventually, you’ll be able to lower very slowly so the feet just kiss the ground. At that point and then only you’ll be able to walk up to that position and without any kick, without any momentum, you ’ll be able for the first time ever to press to a handstand. 

This approach, again, works for all five 5 presses to handstand better than any other approach. 

Once you get the press for each progression save the lowering for the next progression and use the press you have as warm-up for the one you are next working and in the lowering phase. 

The beauty of this, and I think it’s gorgeous, is that going SLOWLY is simultaneously a training stimulus for balance and strength!!! Two seemingly disparate training adaptations garnered through velocity control!! That balance is practiced/developed through velocity control is almost counter-intuitive. 

Each progression straightens more and longer levers increasing the demands on balance and strength. The stiff-stiff press is an oddity in that it requires strength and flexibility in sum so that you can be less strong and very flexible or more strong and less flexible and find success. 

Final note on “negatives”: the weight training and weightlifting communites hasn’t universally seen the value of negatives and isometric movement for strength development but in gymnastics strength development has ALWAYS come from eccentric fast to eccentric slow, to static, static short to static long, to eventually concentric slowly and then concentric fast. Think of learning an iron cross. First phase of learning you lower through the cross very fast, over time more and more slowly. Eventually, you learn to stop - briefly and later much longer. At that point, the possibility emerges of pulling out of an iron cross. 

I’d get where I could hold the handstand against the wall for 90 seconds without too much discomfort - blood rushing to head, eyes going bloodshot, etc, before practicing the negative. 

And, one more thing, you will also learn to handstand and hand walk with these same progressions and practice. This can all be done with the safety net of the wall, but keep your head off the f’ing wall, please. 

This really really works. I’d like to see everyone get a true press to handstand and the best of you getting stiff-stiff and hollow-back presses, and Game athletes getting the planche-press. Same approach for all. Similar challenges for each. 

경택아~ 생일 축하해~~

Globo scale:  This should be doable in a globo or even at home.   
Handstands: handstands on the wall, handstands freestanding, HS Walks, HS walk obstacles, freestanding HSPU.  Scales:  Piked HSPU off box, Piked HSPU, bear crawls, planks; holding heavy DB's, KB's or a loaded barbell locked out overhead, waiters walks (Sub these if the Globo staff will flip out if you get inverted)

L-sit:  Can be done on parallets, on rings/TRX, 2 boxes, 2 benches, 2 chairs, or hanging from a pullup bar.  Subs are bent knee holds, single leg holds, tucked knee holds, or hollow rocks.

Stretch:  Can be subbed by doing M-WOD, ROMWOD, or a Yoga session; or just do some stretching and mobility. 

This workout provides a nice opportunity to increase the difficulty on the handstands and L-sits due to the frequency they have been programmed recently. Increasing the difficulty could include providing athletes with higher level movements, increased time under tension, decreased rest between efforts, and/or simply refining body positions with previously used progressions. Take some time before the workout to prep the wrists and shoulders before the handstand holds and potentially stretch the hamstrings and perform pike compressions to help prep for the L-sits.
In a group class setting, an option is to provide structure to the handstand and L-sit sections to potentially give athletes more focus and guidance. For example, on the handstands, I might provide a few different EMOMs based on ability level such as:
EMOM 12 minutes
Minutes 1-3: 10-20 second handstand hold facing wall
Minutes 4-6: 10-20 second handstand hold with back to wall and heels taps being optional
Minutes 7-9: 10-20 second handstand hold plate blocking drill
Minutes 10-12: Attempt to accumulate 10-20 seconds of a freestanding handstand hold

A lower level option might be:
EMOM 12 minutes
Minutes 1-4: 10-20 seconds of a plate overhead hold
Minutes 5-8: 10-20 seconds of an incline handstand position drill
Minutes 9-12: 10-20 seconds of a pike handstand hold from box

L-sits: The main variations are a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. I will challenge athletes to utilize a variation that they can hold for at least 10 seconds. 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. If looking to provide some structure to this section, an option could be:
EMOM 12 minutes
Minutes 1-4: 10-20 seconds of an L-sit
Minutes 5-8: 10-20 seconds of an L-sit with one leg extended and one leg tucked
Minutes 9-12: 10-20 seconds of a tuck L-sit

Stretching: Athletes can utilize this section to stretch any area that they feel needs attention. Primary focus areas after this workout might include the shoulders, thoracic area, as well as the hip flexors.

How will a 12 minutes workout be like, 
if i can hold a handstand for 1 minute, is it counted 1 minute out of 12?
L sit if 20sec is it the same? 
Or i have to do what ever i can with in 12 minutes gap? 
Thanks

The pathways are complex and not always intuitive but the take home message is clear. Avoid added fructose and glucose. While your at it, avoid all added sweeteners. They are designed to addict you and not to nourish you. 

Intended Stimulus
.
Today is for fun. Fun can be productive and effective, fun can be hard work. In CrossFit we usually live in the world of: "it does not have to be fun to be fun". Today's workout is in the spectrum of: "it does not have to have reps and sets to be work". The purpose should be to create a context in which you can really focus, really pay attention to your movement and positions. This lack of structure might be the uncomfortable part today, let it be. We are in the game of dealing with discomfort here. Make good use of the stretching part--flexibility is just as important as strength, cardiovascular capacity, stamina, etc. Check out @dotcomscaled for videos and ideas on how to approach this workout. Have fun!

Champions Club Scaling Notes

STIMULUS:
 If any workout was For Quality, this would be it. But the cool thing about CrossFit is you can adjust the prescription to fit your purpose. If you want to keep moving the entire time, do extended plank holds every time you come down from the handstand, and do some slow air squats every time you break from the l-sit.
I personally would recommend doing this as rx’d, though. For Quality can be another phrase for “strength development” and giving yourself some rest will let you perform honest sets and attempts. I have a basketball hoop in my gym (obviously a must) and I made three shots between each handstand and L-sit attempt.
Another cool thing about CrossFit is how it blends different stimuluses (stimuli? stims?) within the same workout. So yes we’re working on strength, but we’re also working on coordination and balance. And, most urgently, stamina in the freaking shoulders! Yes, hips and abs too, but holy pants by arms are dead. Alternating back and forth between exercises would dilute that factor a bit, but might let you accomplish more work.
I’m also gut smashing as I write this.

GROUP:
Since I’m out of ideas for tomorrow (a team workout day), I’ll probably do this one as a team workout. One partner runs 200m, the other practices a hold. Handstand for the first 12 minutes, L-sit for the next 12 minutes. Record the number of 200m runs completed within that 24 minutes. Anything with your hands supporting some or all of your bodyweight counts as a handstand, and I’ve been a big fan of doing L-sits on the ground, so we’ll keep with those.
I might do the stretching first so as to avoid the “Actually Chris I gotta leave” crowd after we finish the handstands and L-sits.

WARMUP:
Kip — warm up the shoulders overhead with some global extension
Hip extension — l-sit position
Pistol — because we need them, also the L-position
Jump rope —same reason as always
[insert thing you suck at here] — for obvious reasons


KEY MATCHUP: your attention span vs. the 12 minutes of stretching

SCALING THIS WELL WILL CAUSE ME TO: Feel the juice for the next hour or so, but be ready to go the next day.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Much better than 20 minutes.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. Please stop making my shoulders burn! I know I’m weak there!