CFWUx2 snatch bal 10 10 5 3 3 1 1 1
+12 min * L sit HS plank

Seeing that the knee rarely moves in a isolation way makes it obvious that it should be trained using functional movements that reproduce the functions the knee will have in life and sports.  

These article about hyponatremia of exercise are somewhat disturbing to me.  It makes me want to go double check all the recommandation that we receive.  And it is a good thing because we should understand by now that it is our own responsibility to go get the truth and to stay up to date with it.  

10 minutes of each, and did stretching last

Yup. Great for focus.

Lots of balance work and I didn't expect my shoulders to get as much work as they did. 

Completed. 
Did L sits from the floor: 5x:15secondsEMOM, 5x:10secondsEMOM, 2x:10 seconds with :60 and :70 seconds rest. 

Did handstands mostly back to wall for :20 EMOM with only momentary support from the wall. Some rounds went badly. Some rounds I attempted freestanding away from the wall or the forearm blocking drill outlined by Juan. 

For planks I did mostly EMoM: 2 rounds of :30 regular plank, :25 1 round of rear plank
2 rounds of 1 leg tuck plank (one each leg) :30
1 round of rear plank :25
2 rounds of target touch plank :25
2 rounds of rear plank :25
2 rounds of 1 leg tuck plank :30

For scales I did: 
3x
:30 left back
:30 left front
:30 right back 
:30 right front
:60 rest
1x 
extra :60 rest 
:30 right back 
:30 right front 
:30 left back
:30 left front

Shoulders were on fire during scales! 

Completed.

For l-sits, did 20 sec holds with 40 rest.  Was able to hold a couple of 5 second l-sits near the final rounds.

For HSH, did 20 on, 40 seconds off. 

For planks, did 30 seconds on 30 off, trying various types.

For scales, did 20 sec hold, 40 rest. 

Completed

Completed after doing 4/20 WOD.

Rx

Forgot to comment yesterday. This was long and very tiring but felt so good. Improving on all skills - except L-sits, too fatigued from precious days to hold more than 10-15 secs per attempt. 

I'm not going to lie. This felt a little bit like a yoga session, it was relaxing, I was able to take some time and explore these positions and clear my head a little bit. I listened to an audiobook instead of music & thoroughly enjoyed it. I think it's the first Crossfit workout I have ever done that I haven't said, "Man, that hurt" when I got done. I won't go into what I did for each part of the workout because I honestly couldn't remember exactly what I did anyway, but I spent time exploring each movement and trying new positions and mostly went EMOM for about :30 of work, :30 of rest. Sometimes more. Sometimes less.

✅

I always feel so gokd after these skill wods.

Didn’t have enough time this morning, knocked each down to 10 min. Definitely progressing from last time! I could get my butt above my head in the handstand practice! 😅

☑️12 each done

Did Sat wod, posted there

As Rx except did overhead static hold instead of handstand.

60 min done, great WOD

All but scales completed 

UNR Class wod:
4 rounds 
1 min max double unders 
1 min max DB alt snatch #45
1 min max aid squats 
1 min max push ups 
1 min rest 
(238, 56, 99, 79)

M/44/6'2"/185#

Needed a short burner after last night shift so hit this little gem from @sherwood215
5 RFT 
15 RKBS 70#
15 burpees
8:21

✅ everything is getting better each time! 
I did handstands against the walk removing both feet to try to stay up unassisted & tried freestanding without the wall too. 

Took a 2 mile leisurely walk first to warm up. 

10 minutes stretching
10 minutes planks
10 minutes handstands
10 minutes KTE (:30 on, :30 off)

For handstands worked on unassisted. I find its much easier, and is easier to lower myself, if I "grip" the floor vs. just pressing into it.

60min workout done! 

Did this one last night, varying between 5-9 minutes on each movement.  I know they're good for me, and the coach's notes below are really good, but they're just so damn boring for me.

Today:  4 rounds, alternating back squat and single arm DB bent over row, 10 rep sets
175-40-185-45-185-45-185-45#

Stretch:
- 1min each arm of standing banded internal shoulder rotation
- 1min each arm of banded rig overhead stretch
- 2min peanut thoracic opening
- 2min prayer stretch on a bench
- 2min each leg of couch stretch

L-sit: 12 rounds
- 5sec l-sit
- 5sec single leg extension each leg
- 5sec tuck hold
- rest 40sec
* I was near failure on the last few minutes

Handstand: 12min EMOM
- Max time balance facing wall.
- Max time balance facing away.
* I’m getting better

Plank: Kinda hap hazard.
I did all the variations shown between this workout and last plank practice. Held between 15-30 sec each pose taking from no rest to 30sec between minutes. I made it hurt.

Scales: 6 rounds
- 15sec right front scale
- 15sec left back scale
- 15sec left front scale
- 15sec right back scale
- rest one min

15 min stretching
10 min L sit practice
10 min scale practice
will make up HS and plank
practice this afternoon

I find it interesting that we would allow the abandonment of biological thirst for a water-intake prescription. Humans just keep letting themselves be outsmarted under the guise of science but for the benefit of commerce.

Stretching: When prescribing the stretching elements, I will look back at the demands from yesterday’s workout as well as the other movements in today’s skill session. I will prescribe 1-2 stretches for the shoulders/wrists due to the demand from yesterday’s pull-ups/push-ups as well as to prepare for the handstand demands. In addition, 1-2 stretches will also be prescribed for the hamstrings to meet the demands of the L-sits. 

L-sits: The goal will be to attempt to complete 6-8 sets, of a 10-20 second hold, utilizing one of the following variations: A tuck L-sit, an L-sit with one leg extended, or an L-sit with straight legs. 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. I may also challenge these athletes by having them attempt L-sit flutter kicks for 1-2 of the sets. Regardless of the variation being completed, the primary focus will still be on optimal positions being achieved. 

Handstands- The goal for today will be to provide a handstand variation that most closely replicates a freestanding hold, based on the skill-level of each athlete. Another goal will be to progress athletes in duration of the holds or to progress the athletes to a more difficult movement modification from what they completed on the last handstand skill session. I will have athletes attempt 6-10 efforts. The first, and easiest, scaling option will be to have athletes hold a piked handstand with feet on the box or even feet on the ground. Increasing the difficulty would be performing a wall-walk into a handstand hold, facing the wall. If athletes have shown competency facing the wall, I will have them kick up against a wall and hold a sound handstand.  To further progress towards a freestanding hold, I can have athletes try to reach their heels away from the wall and/or utilize a spotter in a freestanding environment. 
If I have an athlete that cannot get inverted, I will likely have them perform a mix of incline position drills and overhead plate holds. 

Planks: The main focal point will be on maintaining an active shoulder and a stable midline for a designated time frame. I will have athletes perform this movement with straight arms and vary the duration of the holds per their individual capabilities. For athletes that can routinely handle holds of 1-minute or longer, the movement can be made more difficult by adding load or raising one arm or leg off the ground. Check out the graphic associated with the workout of the day from 190409 to get a visual of some plank variations to utilize. 

Scales: When working on the front and back scales, I will have my athletes continue to build from their prior efforts with these movements. This could simply be done by performing the same variation with higher quality, increasing the duration of the holds, or progressing to a more difficult variation of the movement. For example, not utilizing a support beam for balance or attempting to raise the lifted leg to a higher position. For more details on popular scale variations, feel free to look at my post from 190401.

Play day! We tend to overvalue structure and numbers. It seems to us that if there is a number of sets and reps, then there is science behind it, therefore it must work. On the same token we believe that if there is not, then it will not work. But CrossFit has proved us something, we don't really need linear templates and rigidity. We do need work, practice, virtuosity, repetition, commitment to the fundamentals and so on. But we don't necessarily need rigid patterns to progress. When it comes to skill development this is particularly true. Skill time should be play time! This does not mean it's not intentional or that you are not working on particular and thoughtful drills. It just means you can just go by feel, exploring the limits of your capacity. Trust yourself: you will work hard, you will make it productive. Today try to just play! 


However, for all my OCD's out there I added a training option, reluctantly.


Stretching


1. Start with PowerMonkeyFitness "Warm Up Sample Wrist Sequence" on youtube.
2. Do 2:00 of the "Overhead Opener" by zlongdpt on youtube.
3. Do 2:00 of the "Corner Stretch", the T-Nation guys have a good video (I know, bruh).
4. Do 2:00 of the "Couch Stretch" per side, check episode 29 of mobilityWOD, this should be a historic CrossFit video. 
L-Sit


EMOM for 12
10-15 seconds L-Sit Hold or Tuck Hold


Rotate through boxes, rings, bar, and parallettes. One each minute.




Handstand


Rotating through all variations
EMOM for 12
15-25 seconds of a handstand variation


Rotate through the following
Option 1: reach, bench, free, wall
Option 2: box, facing wall, facing away from wall, floating on the wall


Planks
 
Rotating through all variations
EMOM for 12
25-35 seconds of a plank variation
 
Rotate through the following
Option 1: variations proposed on 190409 on crossfit.com
Option 2: variations proposed on 190417 on crossfit.com


Scales
 
4 sets
30 seconds back scale right
30 seconds front scale right
30 seconds back scale left
30 seconds front scale left
rest 1:00

Champions Club Scaling Notes

RANT: 
One of the best ways to practice strength is holding still. This, my friends, is a lot of holding still. Every bit as valuable as a max effort deadlift workout with a much smaller feeling of accomplishment after. Nothing like a slice of humble pie!

I SHOULD TRY THIS RX’D IF: I am in the mood for a For Quality workout

ORGANIC SCALES:
Strength — honestly this is about as good as you will get
Stamina — the fact that it’s 12 minutes in a row of each means stamina plays a major role. Maybe shorter sets with shorter rest between
Endurance — rotate between each exercise. So best L-sit, then best handstand, then best scale, then best plank, then start back from the top. Stretch at the beginning or end.
Flexibility — add a brief stretching piece before each set you do of an exercise to emphasize the new range of motion

NEUROLOGICAL SCALES:
Coordination — so static poses really emphasize coordination in the sense that it’s really hard to hold completely still. Like, stand up and try not to let one millimeter of your body or extremities move. Really freaking hard. So the coordination here is no have no involuntary movement.
Accuracy — hit the same poses set after set
Agility — unless you’re doing the endurance version, I don’t see this one applying here, though strength plays a big role in agility for longevity
Balance — feet off wall for handstand/descents, rings on l-sits and planks, focus on arches for scales

GROUP VERSION:  
Since you’ve probably scaled the running in the last few workouts, I’d do a 28-minute team workout, one partner does a 200m run while other practices holds in these shapes (switch positions at each 7-minute mark)

WARMUP:
Use today to practice things you suck at, with the exception of always add jump ropes in because you should always add jump ropes in.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  2. Not a rest day, could be bad if you really push and let quality go, but For Quality means you’ll need to rest.

Globo Scale... Not much has to be said here.  L Sits:  Can be done from rings, on boxes, parallets, dip bars, from the floor, on the arms of a chair, or hanging from rings or a pullup bar.  Handstands:  Walls, free standing, piked from a box or bench; handstand walks/handstand walk obstacle course, holding dumbbells at lockout position.
Planks and scales:  Self explanatory.   
Stretching:  Can sub a yoga session, or ROMWOD/MWOD.