남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220112/
100 ft. of legless rope ascent in AFSAP=>1클라임당 3회
L-sit for 2 minutes in AFSAP
AFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.
Post number of sets for each to comments./
22분29초(강도 줄임)/
수요일 저녁와드

CFWUx1
15:00
10 legless row climbs from seated in garage + l-sits

15:00 for 10R of 6 towel pulls (alternating h high hand each round) and 15 minute L sits, which were more like but never quite became, tucks.

Prev. 16 mins. Subbed rounds of 20 second L sits followed by 10 rope climb grip pull ups alternating to hand every round until I'd accumulated 2 minutes of L sits and 50 pull ups.

EMOM, and subbed 50 strict pull-ups & 1 minute of L-sit

9 + 5 = 14 rounds

5 sets each. Did all legless climbs from seated, in mostly 5’ increments. (8’9” mark)
1-5x5’
2-5x5’
3-4x5+3’
4-3x5’
5-2x5+3’

What a crazy pump! Painful almost, even pecs were pumped by the end of the climbs. 

L-sits on parallelettes because I couldn’t flex my wrists after the climbs. Used a target under feet at pll’ height when it started to get hard. :30-:30-:23-:20-:17

Long workout because of long rests. Couldn't get HR down today! 4-7m rests! 

193/40/69”

10 sets of 10 towel pullups
2 minutes of hanging L sits - 15 seconds hold then 15 rest, 8 times.

6 sets on the rope, 5 sets on the lsit 

For time:
10 rope ascents, 4,5 m
4:30

For time:
Accumulate 2 minutes hang tuck-hold
4:30

Emom 10’ leg less rope climb
6 rounds 20/40 on/off L-sit

9.20

(5.20 20 rope reg.) (l raise from floor) 

"What's good for the heart is good for the brain," is the mantra they have long propagated, but the solid proof that a 'healthy' diet would prevent Alzheimer's is yet forthcoming, if only because, perhaps, (see the first comment by Mary Dan Eades), the definition of a 'healthy diet' is changing fast.
The discovery of insulin sensitivity by brain cells has been a real advance, and the circumstantial evidence of a link between type 2 DM and Alzheimer's is intriguing, but we are now at the point of being able to test the hypothesis of Alzheimer's as 'type 3' diabetes in a relatively simple fashion. We can, either by bariatic surgery, or low CHO diets, or low calorie diets, reverse type 2 DM in a significant number of patients. In those patients, does the risk of Alzheimer's also fall? The incidence of Alzheimer's in patients with type 2 DM is unfortunately high, but that does mean that the statistical analysis--should the reversal of type 2 DM also reverse Alzheimer's--should be relatively clear.

Legless rope climbs: Used 11’ rope (achieved about 8.5’ on the ascents).  12 reps

L-sit- hanging from bar.  8 sets.

a) I did 10 seated start regular rope climbs

b) 6 sets

Rx 10 10' rope climb/4 rounds of lsit tucks

Raining! Decided to not touch the top of my rig each time (22’) because I didn’t want to slip & die. Went up until my feet were above the 10’ pull up bar, & then back down to the bottom knot. Repeated X10! 2 SETS of 5 unbroken ascents with legs! L-Sits hanging off of a PU bar. 6 SETS of 24 seconds! 2:04 minutes! 😉

Scaled
rc with feet 2
Lsit on parallettes 3

22-4
Notes for myself: 20x5-ft climbs. Had one where I didn't hit the top of the rig so I did an extra "short" climb. Took just over 30 minutes. (Hands started below a mark 5-ft below the attachment on a rig.) 
L-sit with straight legs between two 24-in boxes. 35-30-30-25 seconds. My feet were well away from the floor but the hold is just tough.  (Goal is to progress lower to the ground which will force my feet up. This plus assisted and tucked L-work will eventually meet in the middle and I'll be able to hold a decent floor L-sit)

Globo scale: as few sets as possible to get either 50 strict towel pullups or 100 L sit pullups
Then 2 minutes in as few sets as possible of an L sit hold.

22 chin-ups, 7 sets so switched to 
28 jumping chin-ups 4 sets
hanging knee raise 6 sets done tabata style. 

100 ft leg less rope climb in a lot of sets, rope on pull-up bar

2:00 L sit on parallettes in 4 sets of
:31
:30
:30
:29

Leg less rope climb: 10 sets
L-sit: 3 sets Rx

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx

Legless Rope Climb: 7 sets

20’-15’-20’-15’-10’-10’-10’


L-sit: 5 sets

25 sec, 25 sec, 25 sec, 25 sec, 20 sec


For Legless Rope Climbs I climbed up and down a 5’ segment of rope, only counting the ascent.

Rx’ed 
10 sets @ 10 feet
3 sets hanging L-sit
(Used a 15ft rope/ sat on the ground...I’m sure I went further than 100ft in 10 sets) 

I was bummed that I didn’t have a longer rope.  Really would have loved to attempt this in under 5 sets. 

Subbed:
50 L-sit rope pull-ups- 8 sets
2 min L-sit- 8 sets (1st min hanging, 2nd btwn chairs)


Compare to: 10 sets & 5 sets

Rope Climbs in 10 sets (12-12-15-12-12-9-10-9-7-6 = 104 feet)
L-sits in 3 sets (50-40-30 seconds) 
Grip! Hip flexors!
m/51/5'11"/200#

rope climbs
20 sets of 5ft

hanging L sits
5 sets

A most interesting review summary. The insulin-resistant brain, just like the insulin-resistant body, when deprived of glucose as a ready fuel source, turns to ketones, if the metabolic machinery are favorably calibrated toward fat burning. In the fat-adapted state, insulin signaling pathways become less relevant to performance, whether mental or physical. How much cost -- in dollars and in human misery -- might be saved just by ignoring the (flawed and deceptive) received nutritional wisdom of eating a diet of little animal protein, plenty of grains and beans and 'heart-healthy vegetable fats' and recommending instead eating a healthy whole food diet of fatty meat, fatty fish, poultry, eggs, full-fat dairy, supplemented with some nuts and seeds, fresh low-starch vegetables, low-sugar fruits, and water? OK -- I might want to add dark chocolate, coffee, and a little wine -- all good for the brain and the soul.

9:20 

100ft legless rope ascent 
1 min L sit on rings 

Scaled
Towel Pull-ups - 5 sets of 10
2 min Lsit - 5 sets

Subbed 50 L pull-ups for rope climb (same sub as 190507):

50 L pull-ups in 11+9+8+9+9+4 = 6 sets
(190507 = 8 sets)
120s L-sits in 32+33+30+25 = 4 sets
(190507 = 6 sets)

I did not note rest time last May. This time I rested roughly 2 mins between attempts.

80 strict pullups
5 min L-sit (oops!) scaled to let 1 foot rest lightly on the ground. 
Did it as a couplet
18 min, 10 sets
Pullups - 10/10/10/10/10/8/6/6/5/5
L-Sits - 10 x 30sec
For 2 min I would have gone RX on L-Sits but the volume/scale was good for me.
Pullups were hanging off a ledge on a house so a little harder than a bar =) I had originally scaled to 50 strict pullups but finished before the L-Sits so just kept going

This workout will really challenge your strength and muscular endurance. For stronger athletes use a 20’ rope and start the movement seated. If an athlete is capable of climbing more distance than the rope height, I will allow 1 “set” to be completed as follows: legless ascent, lower using the legs, quickly tap feet or hips to the ground, and perform another ascent. Here are some scaling thoughts:

Legless Rope Ascents: For athletes that cannot ascend consistently/safely, for 10 foot sections, I will likely reduce the total distance to ascend or modify the movement. My first option, for scaling, will be to have athletes perform a set height to ascend legless before completing the remaining distance utilizing the legs. For example, an athlete can climb 30 feet legless and then 70 feet utilizing the legs. For athletes that cannot ascend in a legless fashion, I will allow them to utilize the legs for all 100 feet or modify workout to 50 feet of climbing using the legs and 50 feet of a hand-over-hand pulling variation using a dragging sled or kettlebell. For athletes than cannot ascend, using the legs, I will modify the workout to a combination of lying pull to stands and a hand-over-hand pulling variation.....I will not use a pull-up or ring row substitution today if at all possible. I will need to ensure I check in with all athletes to ensure there is an appropriate modification set for their current capacity and modify further during the workout if needed. 

L-sits: The main variations will be a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. I will have athletes utilize a variation they can hold for at least 15 seconds on their first effort and attempt to accumulate the 2 minutes in 10 sets or less. There may be some instances where I need to reduce the time to accumulate or modify the movement further. I will do so on an individual basis. If an athlete is unable to hold a support position I will modify this movement to a seated L-sit or seated tuck. 

Rope climbs done in 6 sets:
20 - 20 - 20 - 16 - 12 - 12ft

L-sits: 8 sets
15sec across.

*I took the time to make 1ft marks on the rope. Hands started at a 4ft mark, climbed legless to the top of a 15ft rope (11ft ascent), legless decent to a 6ft mark and made another ascent to the top (9ft ascent) for a total of 20” legless. I only counted a set if my feet didn’t touch the ground or rope. I took the time to mark the rope 

100-ft rope climb feet assisted in 12 sets
2 min L-sit in 6 sets of 20 seconds. First 3 sets: L-sit hang from bar. Last 3 sets: knee tuck hold on parallettes.

Did 13 rope ascents from sitting to 11 ft. rope (~8 ft. per ascent)

4 sets of L-sits (:45, :30, :30, :15)

90 strict pull ups
2 Min L-sit
24:45 

RX: legless rope(15 sets),l-sit(12sets).(total:20min.)
https://youtu.be/qoRyZi_RBvA

Champions Club Scaling Notes

RANT
Max effort days aren't always involving a bar. Think of this one as a "For Quality" and rest as much as needed in between just like heavy lifts. Also, Burrow is the real deal.

PURPOSE
Build strength in upper body pulling and lower body pulling

NEW TO CROSSFIT VERSION
Practice this for 10-15 minutes then go back and do the bike workout.

TRAINING SCALE
See group version below

PRACTICE SCALE
As is

GROUP SCALE
Team workout style - 20 minute AMRAP of 100m run (one partner holds an L-sit or practices legless rope climb while other runs)

INJURY SCALE
I might go with SLIPS today and pick two that you can really nail

WARMUP
Again, I don't think you need a lot of specific warmup for this one. I would mobilize the pike position for sure. But you can get plenty warm working on timing of doing cleans from the ground with an empty bar. Pick a few skills that need to be practiced and do that.

GENERAL FEAR LEVEL: 2

INTENDED STIMULUS
.
Nice one! This workout is not for time, nor there is a penalty for breaks. This workout is "for form and stamina". Choose a shape you can hold with awesome mechanics and challenge your capacity. The objective then is to work on holding that shape for as long as possible until the distance or the time is reached. Simple and effective! For the rope climb choose a variation that allows you to move your own body with a mix of a narrow pull and a fat grip. For the L-sit work on a variation or a combination of holds that allow you to work on both the support position and the flexion of the hips. It is fine today to have a cap time for yourself on both parts and track the distance achieved and the time held if that makes your logistics easier. Today is that kind of day in which you do the work that most people won't. Today is those days that build virtuosity, embrace it!
.
OPTIONS for legless rope climb
▶ Modified Rope Climbs in Hollow Body
▶ Rope Pull-ups
▶ Rope Pull-ups with staggered hands (this means the distance between hands on the rope is big)
▶ T-shirt Pull-ups (just like towel pull-ups but use just one old t-shirt for both hands)

OPTION For L-sit
▶ Support Hold + V-hold 
▶ Support Hold assist with toenail on both feet or one foot.
▶ Tuck hold 
▶ Tuck hold alternating leg 
▶ L-Sit
▶ Straddle Hold

Warm up for 200114:
GENERAL WARM-UP

AMRAP 10
50-ft shuttle run
10 ring rows
 25-ft “butt scoots”*
20 banded good mornings
25-ft inchworms
10 V-ups

*Seated with feet out in front of you, press hands into floor, lift your butt and move forward. Going backwards is slightly easier. This is a good progression for L-sits.

SPECIFIC WARM-UP

L-sit
2 rounds of:
30-seconds of high plank with pointed toes
30-seconds of a hollow hold
30-seconds of an arch hold
30-seconds of rest

2 sets of an L-sit for 10 seconds

Legless rope climb
2 sets of 6 rope pull-ups with leg assist
2 sets of 3 lying to standing rope climbs
1 set of 3 lying to standing rope climbs with feet on low box
2 sets of 1 pull-up + 1 pull with right arm + 1 pull with left arm
1 legless rope climb (or attempt)