Time: 5:30 a.m.
Before we delve into today's WOD, here's Dutch's August Challenge:
With this in mind, we'll all be doing some version of an L-sit this month (lots of scaling options on this one). The plan is to test ourselves today as well as at the end of the month and measure our progress, and accordingly, the programming this month will include semi-regularly scheduled practice on this skill (but you are welcome and encouraged to practice on your own as well!). Additionally, this will be the first really significant use of the new parallettes!Ok so this month we flip the script. Lets see what you can do with your body weight.
This month will be L-sit or any variation for time. Variations include but are not limited to: L-hang, tuck hang, tuck sit, V sit… Be creative and use the equipment you have. Also to make evaluation easier please use the same variation at the end of the month so we are comparing apples to apples. It is great if you have progressed but that should mean your beginning variant should be held longer than the first time.
Here's the WOD:
Dutch's Challenge
Initial L-sit Testing
Hang Snatch
6 x 1
For time:
200 KB swings, 1.5 pood/1 pood
(Courtesy of CrossFit KC)
Posts
12 comments:
I don't get it. The question is how long can I hold it, or how much better can I get between now and the end of the month?
I wasn't sure on that one either, so I just submitted a question to Dutch regarding that. I plan on measuring and recording both, but I wasn't sure which number to submit to Dutch.
I'll let you know when he responds.
Dutch's response:
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Phil
All I want is the average time you can hold an l sit.
It would be fantastic if yu could show your clients their improvements."
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So - it seems the question is how long we can hold it. That said, I don't think that really changes what we do, just what number we submit.
ok. i'll give you the best I can. Haven't tried it yet though.
Snatch, 6 x 1:
115-1
125-1
135-miss
125-1
125-miss
125-1
Bad day for snatch.
L-sit (hands on the ground):
13 seconds
(or 13.44, to make Becky happy)
Thank you. That did make me happy!
I'll be doing this WOD tonight at CHS around 5:30. I think everyone else has done it already, but if anyone ELSE BESIDES Phil and Becky wants to join me, feel free. =)
I might show up at 5:30 to get your L-sit on video.
Two things:
1) "I might show up at 5:30 to get your L-sit on video." might be the weirdest email I've received all day.
2) 13.44 seconds made me feel less inadequate about my 5 second time.
Even Dutch only got 23 seconds. I'm hoping to at least break 20 seconds by the end of the month. Maybe 30.
You can't just be anybody to get your L-sit on video.
In related news, Becky and I got our L-sits on video this morning - Becky says "I have to poo" on camera. Kind of funny.
OK. I'm doing my first L-sit right now, and it's going on video.
Like about a :30 squat sit thing. NOT an "L" sit the tuck thinger. Cuz I can't really DO an "L" sit. I can from the squat thing but not ground up.
Snatch:
50
55
60
65
70
75 (power) PR
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