18:26

HS partially against wall
31:43

M/33/5'7"/217lbs

3Rds (20:31)
PlankHold (1:00)
BoatHold (1:00)
Run 0.5Miles

Did 3 miles today. Half EASY and half hard. Plank and boat felt longer than a minute, boat felt in lower abs. All unbroken except for last boat hold. Good tempo run day and recovery was quick after the runs. Feel heavy in weight but running output/turnover is still great. 

3 rds
60s hs hold on wall
60s l sit knee tuck
800-m run

20:14

27:16
60 sec hs hold against wall
60 sec lsit on parrallettes 
2k assaultbike

X3

Subbed/scaled:
HS heels touching wall
Tuck hold on parallettes
1000m row
24:07

HS 1&2 + Tuck 1 unbroken. Slow rows 4:19-4:19-4:19.

3 rounds of 1 min each
 free handstand hold with wall and  leaving wall 
Knee tuck hold and single leg alt leg raise with hips elevated on db

60-second hand hold
sub to 60 L-sit drill: seated leg raises
Run 400 meters

37:44
run: 01:46-01:52-01:46

Subbed Airbike instead of run

M/50-54 🎅🏻
Intermediate
Scaled - L-sit on parallel bars 
7:50-8:18-7:40 TT ->23:49

M/ 30y / 93kg
3 rounds for time of:
60-second freestanding handstand hold
60-second Hollow Rack
Run 800 meters

23:56 m

Did the beginner option: 3 sets of planks at 60 seconds/set. 3 sets of alternating L-sit drill leg raises(modified) for 60 seconds per set-total:139. Rowed for 3 sets for 5:00 min each-total distance 2700 meters. Total time: 21 mins

My Training on Tuesday, January 16 at night.
3 Rounds For Time of:
60-second Handstand Hold
60-second Ring L-sit
Run 800 meters = 5 minutes
I completed the Workout in 23:45 minutes.
https://youtu.be/gFdJLoOZL1w

Modified:
--
Morning: 7 km run
Evening: 3 rounds of: 1 minute of DB overhead hold  + 1 minute of L-sit tuck hold between chairs
--
Peace. 

23:33 mod
:60 elevated high bear hold
:60 glute bridge (had lots of fun with different foot positioning hehe)
750m row

3 rounds for time of:
60-second plank hold
60-second L-sit drill: seated leg raises
Run 400 meters
----------------------------------------
Total time: 13:07

completed 1/17 at the Y immediately following 240117. HS against wall. Parallel bar L-sits. Row 800m (discovered the screen was non functional when I went to run on the air runner, should have tested it!). 

23:04. 

compare to 21:07 using bow sits and outdoor runs. 

3 rounds for time of:
60-second freestanding handstand hold
60-second L-sit
Run 800 meters
Time: 16:04

3 rounds 
1min handstand with wall
1min crunch-sit 
800 meter run 3% incline
20:42

Completed as a practice day

intermediate: 23:00

Beginner RX 

TT: 18:40

3rds: 21:40

1min Wall Facing HS Hold
1min Knee Tuck Parallette L-Sit Hold
800m Run

GWU: 10min SPILS(SLIPS)

SPWU: WU&Find HS Scale/L-Sit Hold

Cool Down: Legs&Core

3 rounds
60 second handstand hold against wall
60 seconds leg raises
800m run

23:16

Intermediate - HH back to wall, L-Sits alternated between hanging and on push-up bars
27:48

Compare to 221026: 25:18, similar execution.

I purposefully broke the holds more with more rests to mitigate elbow issues.  Cold and wet outside so that made the runs suck more.

Intermediate+
Bouncing off the wall, trying my best to go to freestanding which incurred several falls. L-sits on the parallellets, in roughly 20sec sets.

33:40

I was having a really hard time getting moving today following a completely immobile day in front of the computer 😮‍💨

19:15 - Beginner+

Subbed plank for pike; unsupported L-Sit first round, single leg support remaining.

Subbed handstand facing wall, L-sit using dip bar, 1 mi bike. 19:20. 

Intermediate, feet on wall for HH, L-sit between 20” boxes:

22:37

HH were unbroken, although my arms failed at precisely 60 seconds on Rd 3.

Longest L-sit was 32 seconds.

221026 (same scale):  23:31

Between ice and not wanting to deal with opening/closing garage door every round, opted for rowing sub. There I was, all set to do 1000m when I see Steven astutely noting the sub is but 800m. No Steven, thank you.

20:29

1 minute handstand, against wall, took one foot off when I remembered
1 minute tuck hold, tried to straighten out legs best I could
800 m row

200m run
14:57

28:44
3RFT:
-handstand hold against wall
-L-sit hanging from rig
-800m run

25m19s 
78kg BW 

Handstand near a wall and tapping
L-Sit done in awful form 😞 (need to improve a lot)
800m on treadmill 

Scaled/subbed to
3 RFT
3 max time handstand holds
3 max time L-sit holds
10 deadlift, 195#
20:16
handstand totals 50, 50, 51 sec
L-sit totals 32, 33, 32 sec
Should have used 205 or 215# for DL

61/5’8”/157

20:34 (work time) paused timer during transition from inside to outside (18 degrees)

Feet against wall and bent knees a little on the last round 

L-SITS ARE THE WORST!!! 

22:21
Handstand near a wall tapping, first set unbroken, second in halves and last in 3 parts
L sit hands on plates , sets of 20, then 10. 
800m half running backwards(40)

M/35/6’2”/210#

32:14 Rx’d

Performed the L-sit with my hands on the heads of two DBs (then DBs were on the floor). Loved this workout.

Beginner option:
3 rounds for time of:
60-second plank hold
60-second L-sit drill: seated leg raises
Run 400 meters

M/48 intermediate 25min15sec

Intermediate option:
3 rounds for time of:
60-second handstand hold
60-second L-sit
Run 800 meters
Completed in 25 minutes

25:04 rx @96kg bw  L sit was awful form 

Globo wod: intermediates find a wall, pole, or even a Smith machine for the handstand holds.  L sits can be done on rings, dip bars, between 2 boxes, on parallette bars, on dumbbell handles, or hanging from a pullup bar.  Subs for runs are 800m row or 55 calories assault or echo bike. 

Champions Club Scaling Notes

RANT
Nothing to rant about

FORMAT/MOVEMENT QUESTIONS
Do I want to treat this like a traditional "overall time" workout or treat it like separate strength and conditioning pieces?
How strict will you be on your L-sits?
Would you be better off losing intensity and allow for lots of mess-ups on freestanding handstand, or would you be better off keeping intensity and going against the wall?
Do you really need to practice your 75% intensity 800m speed that you use in most workouts or do you need to work on something faster?

					SHORT		MEDIUM		LONG

LIGHT
											x
MEDIUM

HEAVY

STAMINA SCALE
Mush everything together into one round, push the 1.5 mile run hard

STRENGTH SCALE
Split up the L-sits and handstands any way you want each round to make them the best quality possible. Then use the run as a bit of a rest.

I'M NOT FEELING IT TODAY BUT WANT TO MAINTAIN SOME DIGNITY SCALE
Go for quality on the handstands and L-sits, use the first two 800m runs as rests for the gymnastics stuff, then sprint the last 800, or whatever you got

NEW TO CROSSFIT SCALE
5 rounds of:
2:00 handstand practice
2:00 L-sit practice
400m run

GENERAL FEAR LEVEL: 7