Workout of the day


Handstand practice for 12 minutes
L-sit practice for 12 minutes
Stretch for 12 minutes

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The L-Sit

Fatty Fig 1

“Non-alcoholic fatty liver disease is the hepatic manifestation of metabolic syndrome; its rising prevalence parallels the rise in obesity and diabetes. Historically thought to result from overnutrition and a sedentary lifestyle, recent evidence suggests that diets high in sugar (from sucrose and/or high-fructose corn syrup) not only increase the risk of NAFLD but also non-alcoholic steatohepatitis.” A review of the experimental and clinical evidence that fructose precipitates fat accumulation in the liver.

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Comments on WOD 190210

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Chris SinagogaFebruary 10th, 2019 at 1:06 am

Champions Club Scaling Notes STIMULUS: If any workout was For Quality, this would be it. But the cool thing about CrossFit is you can adjust the prescription to fit your purpose. If you want to keep moving the entire time, do extended plank holds every time you come down from the handstand, and do some slow air squats every time you break from the l-sit. I personally would recommend doing this as rx’d, though. For Quality can be another phrase for “strength development” and giving yourself some rest will let you perform honest sets and attempts. I have a basketball hoop in my gym (obviously a must) and I made three shots between each handstand and L-sit attempt. Another cool thing about CrossFit is how it blends different stimuluses (stimuli? stims?) within the same workout. So yes we’re working on strength, but we’re also working on coordination and balance. And, most urgently, stamina in the freaking shoulders! Yes, hips and abs too, but holy pants by arms are dead. Alternating back and forth between exercises would dilute that factor a bit, but might let you accomplish more work. I’m also gut smashing as I write this. GROUP: Since I’m out of ideas for tomorrow (a team workout day), I’ll probably do this one as a team workout. One partner runs 200m, the other practices a hold. Handstand for the first 12 minutes, L-sit for the next 12 minutes. Record the number of 200m runs completed within that 24 minutes. Anything with your hands supporting some or all of your bodyweight counts as a handstand, and I’ve been a big fan of doing L-sits on the ground, so we’ll keep with those. I might do the stretching first so as to avoid the “Actually Chris I gotta leave” crowd after we finish the handstands and L-sits. WARMUP: Kip – warm up the shoulders overhead with some global extension Hip extension – l-sit position Pistol – because we need them, also the L-position Jump rope –same reason as always [insert thing you suck at here] – for obvious reasons KEY MATCHUP: your attention span vs. the 12 minutes of stretching SCALING THIS WELL WILL CAUSE ME TO: Feel the juice for the next hour or so, but be ready to go the next day. GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Much better than 20 minutes. GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. Please stop making my shoulders burn! I know I’m weak there!

Basem ElAdawyFebruary 10th, 2019 at 7:40 am

hahaha @ "the actually i gotta leave crowd"

Chris SinagogaFebruary 10th, 2019 at 2:40 pm

The worst part is those are the people I'm most comfortable with and my longest-tenure members in the gym. So it's tough to say no sometimes!

Juan AcevedoFebruary 10th, 2019 at 2:05 am

Intended Stimulus . Today is for fun. Fun can be productive and effective, fun can be hard work. In CrossFit we usually live in the world of: "it does not have to be fun to be fun". Today's workout is in the spectrum of: "it does not have to have reps and sets to be work". The purpose should be to create a context in which you can really focus, really pay attention to your movement and positions. This lack of structure might be the uncomfortable part today, let it be. We are in the game of dealing with discomfort here. Make good use of the stretching part--flexibility is just as important as strength, cardiovascular capacity, stamina, etc. Check out @dotcomscaled for videos and ideas on how to approach this workout. Have fun!

Maher AlsayidFebruary 10th, 2019 at 2:32 am

How will a 12 minutes workout be like, if i can hold a handstand for 1 minute, is it counted 1 minute out of 12? L sit if 20sec is it the same? Or i have to do what ever i can with in 12 minutes gap? Thanks

Eric O'ConnorFebruary 10th, 2019 at 3:11 am

This workout provides a nice opportunity to increase the difficulty on the handstands and L-sits due to the frequency they have been programmed recently. Increasing the difficulty could include providing athletes with higher level movements, increased time under tension, decreased rest between efforts, and/or simply refining body positions with previously used progressions. Take some time before the workout to prep the wrists and shoulders before the handstand holds and potentially stretch the hamstrings and perform pike compressions to help prep for the L-sits. In a group class setting, an option is to provide structure to the handstand and L-sit sections to potentially give athletes more focus and guidance. For example, on the handstands, I might provide a few different EMOMs based on ability level such as: EMOM 12 minutes Minutes 1-3: 10-20 second handstand hold facing wall Minutes 4-6: 10-20 second handstand hold with back to wall and heels taps being optional Minutes 7-9: 10-20 second handstand hold plate blocking drill Minutes 10-12: Attempt to accumulate 10-20 seconds of a freestanding handstand hold A lower level option might be: EMOM 12 minutes Minutes 1-4: 10-20 seconds of a plate overhead hold Minutes 5-8: 10-20 seconds of an incline handstand position drill Minutes 9-12: 10-20 seconds of a pike handstand hold from box L-sits: The main variations are a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. I will challenge athletes to utilize a variation that they can hold for at least 10 seconds. 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. If looking to provide some structure to this section, an option could be: EMOM 12 minutes Minutes 1-4: 10-20 seconds of an L-sit Minutes 5-8: 10-20 seconds of an L-sit with one leg extended and one leg tucked Minutes 9-12: 10-20 seconds of a tuck L-sit Stretching: Athletes can utilize this section to stretch any area that they feel needs attention. Primary focus areas after this workout might include the shoulders, thoracic area, as well as the hip flexors.

James HobartFebruary 10th, 2019 at 4:29 pm

Thank you, Eric.

Steven ThunanderFebruary 10th, 2019 at 3:39 am

Globo scale: This should be doable in a globo or even at home. Handstands: handstands on the wall, handstands freestanding, HS Walks, HS walk obstacles, freestanding HSPU. Scales: Piked HSPU off box, Piked HSPU, bear crawls, planks; holding heavy DB's, KB's or a loaded barbell locked out overhead, waiters walks (Sub these if the Globo staff will flip out if you get inverted) L-sit: Can be done on parallets, on rings/TRX, 2 boxes, 2 benches, 2 chairs, or hanging from a pullup bar. Subs are bent knee holds, single leg holds, tucked knee holds, or hollow rocks. Stretch: Can be subbed by doing M-WOD, ROMWOD, or a Yoga session; or just do some stretching and mobility.

Kyungtaek KangFebruary 10th, 2019 at 10:39 am

경택아~ 생일 축하해~~

Kyungtaek KangFebruary 10th, 2019 at 10:40 am

선물은 CB500X로 준비했어!!

Sebastien FitzpatrickFebruary 10th, 2019 at 1:17 pm

Just going to post Coach’s tips from earlier this year: There are five handstand presses that range from easy to very very difficult. The schematic below represents those presses from least to most difficult. The “b” represents bent and the “s” straight joints. ARM HIP LEG b b b b b s s b s “stiff-stiff press” b s s “hollow-back press” s s s “planche press” Each of these presses is best learned and practiced from “negatives”, or eccentric, movement, ie, lowering from the handstand. EACH is best, most quickly learned by practicing the negatives. That is accomplished by lowering from the handstand, at first with bent arms, bent hips, and bent legs. The essential key to this practice is to endeavor to lower from the handstand as S-L-0-W_L-Y as possible. At first, you’ll thunder to the ground with your feet landing way behind your hands. Over time the velocity of the decent will slow and the feet will land closer and closer to the hands. Eventually, you’ll be able to lower very slowly so the feet just kiss the ground. At that point and then only you’ll be able to walk up to that position and without any kick, without any momentum, you ’ll be able for the first time ever to press to a handstand. This approach, again, works for all five 5 presses to handstand better than any other approach. Once you get the press for each progression save the lowering for the next progression and use the press you have as warm-up for the one you are next working and in the lowering phase. The beauty of this, and I think it’s gorgeous, is that going SLOWLY is simultaneously a training stimulus for balance and strength!!! Two seemingly disparate training adaptations garnered through velocity control!! That balance is practiced/developed through velocity control is almost counter-intuitive. Each progression straightens more and longer levers increasing the demands on balance and strength. The stiff-stiff press is an oddity in that it requires strength and flexibility in sum so that you can be less strong and very flexible or more strong and less flexible and find success. Final note on “negatives”: the weight training and weightlifting communites hasn’t universally seen the value of negatives and isometric movement for strength development but in gymnastics strength development has ALWAYS come from eccentric fast to eccentric slow, to static, static short to static long, to eventually concentric slowly and then concentric fast. Think of learning an iron cross. First phase of learning you lower through the cross very fast, over time more and more slowly. Eventually, you learn to stop - briefly and later much longer. At that point, the possibility emerges of pulling out of an iron cross. I’d get where I could hold the handstand against the wall for 90 seconds without too much discomfort - blood rushing to head, eyes going bloodshot, etc, before practicing the negative. And, one more thing, you will also learn to handstand and hand walk with these same progressions and practice. This can all be done with the safety net of the wall, but keep your head off the f’ing wall, please. This really really works. I’d like to see everyone get a true press to handstand and the best of you getting stiff-stiff and hollow-back presses, and Game athletes getting the planche-press. Same approach for all. Similar challenges for each.

Jim RixFebruary 10th, 2019 at 5:47 pm

Thanks Seb. Great description and coaching.

John ClarkeFebruary 10th, 2019 at 1:43 pm


Patrick DoyleFebruary 10th, 2019 at 2:28 pm

little pressed for time... L sit practice 15-20 seconds .. time 8 mins HS practice 20-30 sec on/off wall time 8 mins stretch with band 8 mins

Tj CantuFebruary 10th, 2019 at 3:06 pm

Done. Static days are sneaky spicy!

Claire Fiddian-GreenFebruary 10th, 2019 at 3:23 pm

5-min EMOM: 2 strict pull ups (last round didn’t get chin over bar). 12 min HS practice EMOM: 1-3: 20 sec wall walk and HS hold nose to wall 4-6: 20 sec HS hold face away from wall, legs kicking up to wall 7-10: 15 sec HS hold face away from wall, alternating heel tap 11: 30 sec HS hold face away from wall, legs kicking up to wall Rest 6 minutes to stretch wrists, then: 12 min EMOM: 10 sec knee tuck hold on parallettes including 6 10-sec efforts attempting to extend one leg. Finished with 12 min stretching.

Nicole DeaverFebruary 10th, 2019 at 4:29 pm

✅ A successful day. Worked on freestanding handstands, got maybe 2 steps of handstand walking a few times 🤣. Was able to get L-sits lifting off the ground by using the bottom of my stools as handles.

Stacey CarpenterFebruary 10th, 2019 at 5:14 pm

For Quality for hour and half stopped and started time to accumulate 12mins of handstand holds in the wall, 12 split 6 tuck hold on boxes then VSit hold, and 12min ReMomfrom physio barbell

Jim RixFebruary 10th, 2019 at 5:48 pm

Done. Do my WODs that take 12 min really take THAT long? I felt these were the two longest 12-minute workouts of my life!

Eric LoveFebruary 10th, 2019 at 7:11 pm

In 12 minutes I accumulated 375 feet hand stand walking In 12 minutes I accumulated 3min 30sec of Lsit holds on parrallettes I touched my toes, hurrah!

Eric LoveFebruary 10th, 2019 at 7:11 pm

Lsits are so effin hard

Thomas EichholzerFebruary 10th, 2019 at 8:46 pm

Done at home while playing with kids. HS: holds against wall, slow descends, bear crawl walk towards wall then keep walking and compress till lift, slow negative hspu and lots of hollow body rocks. LS: on floor, with elevated hands, high eleveted and leg lifts, pike stretches and compression work. Streching: a bit longer, maybe 15-20min Wasnt happy, not intense enough and my pressing still to weak for hspu so i added 100 pushups after the streching

Scott WiedmeyerFebruary 10th, 2019 at 9:39 pm

32 / M / 5'9" / 140lbs Completed. Probably a bad idea because my wrist has been bothering me for eons; guess I'll see tomorrow.

Amanda McDowellFebruary 10th, 2019 at 9:58 pm

Handstand walks making progress. Can’t do an L-sit yet. Did progressions on the floor.

Jesse DelanderFebruary 10th, 2019 at 10:35 pm

Handstand practice ✅ L-sit practice ✅ Stretch ✅

Blas RaventosFebruary 10th, 2019 at 10:43 pm

I was coming back home from studying anatomy at lon kilgore online platform, and while on the bus, mainsite appears with a brillant idea, yet again. First time I found a sunday complex gymnastic practice and stretching was some weeks ago, and that time I watched some crossfit gane event with heavy double unders and handstand walking course, at home. This time I immediately got out of the bus at a local populr gymnastic point at a nearby park to home and completed this beauty in a continuous fashion using my wrist casio watch g shock. Set a 12 min coubt down and repeated it three times. Awesome work. Thank you.

Stacey ThompkinsFebruary 10th, 2019 at 11:36 pm

Done! Done!! Done!!!

Brian LouchisFebruary 10th, 2019 at 11:46 pm

Good work Stacey!

Brian LouchisFebruary 10th, 2019 at 11:46 pm

A month ago I dreaded these workouts. Now I love them!

Brian LouchisFebruary 10th, 2019 at 11:50 pm

Longest was 30 seconds on handstands, 15 seconds on L-sit

Dave DeCosteFebruary 11th, 2019 at 12:18 am

Handstands- getting better. Had a few near 15 secs. L-sit - alternated between rings, parallettes and 10 lb dumbbells on the ground. Stretching- did today’s ROM WOD.

Christopher JacobsFebruary 11th, 2019 at 12:30 am

I have found that all of this stationary handstand hold practice has helped my handstand walks a ton. Today felt great.

Dezert Sky KiddooFebruary 11th, 2019 at 1:30 am


Shane AziziFebruary 11th, 2019 at 2:51 pm

Rx bent arms bent knees bent hips

Nathanael AkinFebruary 11th, 2019 at 5:17 pm

Great workout. Got a few handstands over a minute and even drifted off the wall for 10 seconds at a time, which was great. L-sit holds were good as well. Out of those 12 minutes I probably spent 6 in an L-sit. Flexibility’s gotten better this year as well.

Michael SimpsonFebruary 12th, 2019 at 12:19 am

Done did it. What is a good technique to get my legs straight for the L-sits?

Elliott HardingFebruary 12th, 2019 at 12:32 am

Was doing L-sits on dip bar, but start using rings.

Viktor WachtlerFebruary 12th, 2019 at 11:58 am

I did wall hanstands, wall-facing handstands, some hanstand walks (4-5steps tops), free handstand attempts, handstands on push-up stands (wall supported). L-sits: 10 seconds every minute, on rings, kettlebells and push-up stands. Stretching: 10 minutes of yoga practice

Matthew MoranFebruary 12th, 2019 at 2:01 pm

Done. HS mostly freestanding bouts of 15-25sec L-Sits mostly :10 on :50 off Stretching mostly for the hips

Craig CollinsFebruary 12th, 2019 at 2:33 pm

completed. mix of hs holds on wall attempting free hs. l-sits were lucky if they were 2 sec each attempt

Dmitry ZolotyhFebruary 12th, 2019 at 6:37 pm

A. Every minute on the minute for 12 minutes perform: 20 seconds of forearm supported handstand B. Every 90 seconds for 12 minutes perform: 20 seconds of tuck sit on parallettes C. Stretch for 12 minutes

Krishna SachanandaniFebruary 13th, 2019 at 12:21 am

I’ve been doing some work on the L-sit from the ground recently I’m loving the way the workouts are being programmed

Albert KombeFebruary 19th, 2019 at 2:09 am

Handstand practice for 12mins L-sit practice for 12mins Stretch for 12mins