Sc
20:00 clock
4 rounds of:
:30 L-sit hold
:30 Handstand hold
1:00 Plank hold

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

Complete. This was brutal. Parallette L-sit in 31:32. Freestanding Handstand in 34:00. Low Plank in 18:00.

Scaled

20 x 3 minute EMOM's for a total of 60 minutes. 

Minute 1: 15 seconds l-sit (one footed, off the floor), 45 seconds rest 
Minute 2: 15 seconds handstand hold (against the wall), 45 seconds rest
Minute 3: 30 seconds plank, 30 seconds rest

Went for quality. 

did 20 minutes practice of:

tuck sit on rings
handstand against wall
various planks

Practised L-sit drills 
Practised handstand holds with support on wall for approx 2 min hold in total 
5 min plank in 5 sets

10rds:

:30 Hanging L-Tuck
:30 Rest
:30 Wall HS Hold
:30 Rest
1 min Plank
1min Rest

Accumulated: 

Around 5 minutes of wall-facing handstand holds (4 segments, roughly :90 each ) 
5 minutes of L-sit hold between chairs, legs as straight as possible ( 6 segments, roughly :45 each) 
10 minutes of planks, alternating between standard planks, inverted planks, side planks, Copenhagen planks (several segments between :30 and 1:00) 
..
Peace.

36 / M / 5'9" / 140lbs

Did the Beginner version, more or less, a couple hours after Elizabeth.

Didn't feel like fiddling with a stopwatch or counting seconds, so I probably did more than 5 min on L-sit practice and less than 5 min on planks. Handstands were hurting my wrist, so I had to start doing them on low parallettes. 

I did it today Saturday june 24 Scaled: 
3 minutes of Ring L-sit hold
3 minutes of Handstand hold
6 minutes of Plank hold
https://youtu.be/7d_lYhq1oIU

Completed L.I.P.  Worked in some Scales and Stretching too to get to S.L.I.P.S.

L-sits from rings. HS hold against wall. Planks completed in push-up position (hurt elbow yesterday).

L-sit - 2 minutes of hold, 1:30 of tucked knees. called it at 10min.
HS - 11:34
Planks - 17:54

39:30 total.

L-sits (first 2 mins full L from parrelletes, following 3 mins knees bent from parrelletes)

Handstand Holds (first min with nose against wall, following 4 heels on wall, in 30-40sec intervals)

Plank(1:00x6, 1:20x3)
About an hour total

Son(15)

Did everything in about 37min, L-sits were left lifts while sitting 
Feeling the core crusher we did on Tuesday and the handstand work I did yesterday.

Did 10 rounds of :30, :30, and 1:00 holds
Hanging L-Sit
Handstand heels to wall
Forearm Plank (service test standards)

Goal was to maintain the holds unbroken each round - achieved. Didn’t time the overall effort as this was for quality (and quantity with the goals in mind). Shoulders felt worked over by the end probably due to reduced work over the last several months while dealing with elbow/wrist issues. Same reason to do hanging L-Sits - preserve what I could in the elbows to execute the HS. A slice of humble pie today as expected.

33:00
HS against wall
Parallette tuck sit
Plank on forearms

5 rounds with a 2 minute rest in between
Run 400 meters

outdoor track Baton Rouge, LA @ 4:00pm
94° feels like 104°

23:12

L-sits hanging from pull-up bar, HSH against wall.

Completed in 46:00. Spent 20 minutes on just L-sits.

Completed doing hanging L Sit holds and Handstands using the wall for balance.

Total time 32 Min

Scaled 
10 Rounds 

:30 L-sit Rx´d + Scaled.-
:10 Rest
:30 Handstand Hold
:10 Rest 
:60 Plank
:60 Rest 

Rx - L-sits on TRX, handstands heels on wall, planks on elbows (ACFT standard)
40:06 total time to accumulate

2 min h-sit
4 min handstand
10 min plank

L-sits used parallete bars broke into 12 rounds 
Handstand hold back to wall broke into 4 
Planks broke into 2 

Did Monday’s Randy. Results there. Will try to hit this in the afternoon…we’ll see. 

Beginner Option:
For quality,
5 minutes to practice L-sit drills
5 minutes to practice getting inverted
5 minutes plank hold

Champions Club Scaling Notes

RANT
I'm a big fan of For Quality workouts. In any high school or college sport I can think of, there are more practices than games, and that's because if you treat everything  like a game development will be limited. Carl Paoli had a saying that helped guide my coaching a lot: "Everything we do in practice is an exaggeration of reality." So we'll shoot 100 free throws at a time in hopes that when a game comes we'll be more likely to make 5 or 6 (or 20 if you're James Harden). So treat today like a practice: want to get better at Diane or your max overhead squat? Think about what spending 5 minutes in a solid, active handstand could do. Want to hit a pr on your deadlift? Treat these L-sits like they're the most important thing this month. Want to be bored out of your mind looking at the floor between your hands for 10 minutes? Hit that plank, and then watch your running stamina improve. I used to think these workouts were dumb, now I know much better.

WORKOUT THEMES
Practice day. Low impact, gymnastics holds. Time in the position of restriction. 

					SHORT		MEDIUM		LONG

LIGHT															x

MEDIUM

HEAVY

TRADITIONAL WORKOUT SCALE
Nope, don't fall for it. Give yourself a chance to practice this stuff.

STAMINA SCALE
Do them straight through, but probably hit the plank first, and go for max holds on each attempt instead of pacing it

POWER SCALE
Same practice format, but do handstand push-ups, toes to bar, and push-ups

MY STUFF
Did some of these while cleaning. Not a great effort though. Kinda hypocritical when taking the rant into consideration.

GENERAL FEAR LEVEL: 5