27
Mar
Monday, March 28th
Skill
5 sets
10 Second L-Sit
Perform the hardest L-sits possible. V-sits if necessary.
WOD
As many rounds as possible in 15 Minutes:
20 calorie row
20 kettlebell swing, 14/16
10 toes to bar
Post L-sit struggles, rounds+ reps to Comments.
For Rx+ perform pull-overs instead of toes to bar.
Some L-sits on each of the parallettes.
4+5 Rx
L-sits on the ground with some laughing for extra ab strength
3 + 27rx
L-Sits: Struggled a bit to get my legs off the ground. Got about 3 sets of 10 seconds straight before attempting to put my legs straight out.
WOD: 3+40 @20kg
L-Sits: 3rd and 4th set had 2 45# plates; 5th set added a 35# plate and made it 8 seconds
Wod: 4+4 rx
Bench 3 reps 185,205,225,235,245
Metropolis wod 15min amrap
5 rounds plus
20 cal row
20 KB swings
3 t2b #u.b.
Bench 3 reps
185, 205, 225, 235, 245(2)
Metropolis wod
4 rounds + 20 cal row, 20 KB swings and 1 T2B
10 rounds:
5 deadhangs
10 pushups
15 air squats
– 11:02
Crossfit Paradiso Venice Beach
Strength:
10 min to work up to a heavy back squat double – 305
3×3 BS @ 70% of double (225) – pause for 20 seconds with bar on back between each set of three. Repeat 3 times (i.e. 27 squats)
Fitness:
400m run
15 hang squat snatch (95)
400m run
15 hang squat snatch (95)
400m run
9:33
5 rounds of crappyish L-sits on the parrelletts
5 rounds rx
3+9 rx
L-sit from the wooden parallettes w/ legs over 2 45lb plates – for 6 seconds
Wod – 4+11 Rx’d
– chasing speedy Ada bunny on the row
:22 chin over the pull-up bar hold test
3×17 RX ok maybe not exactly RX some of toes to bar were more like toes to eyes. L sits helped me get to my first toes to bar ever!!!! Matt mentioned we mms some pretty hideous faces during L sits but that photo of me really captures my struggle with trying to get into cgi the on a regular basis. My goal is 3 times a week.
5 rounds of L-sit holds on wood paralettes (didn’t really challenge myself, Matt would’ve put 45# plates under my legs).
3+11 Rx. Hate rowing always! T2B were all unbroken though 🙂
L-Sits: All I can say is that I was present for the demonstration.
WOD – 3+45
12KG KBS
Horizontal Toes to bar
https://gph.is/1a73lFF
3 + 44 rowing and kettles were aiite! Knees to elbow were disappointing. Will continur to focus on bodyweight exercises and pushing thru.
#morecrossfit
4+15rxd
Late blog entry
L-Sits – 4 10 second holds to 6 inch elevation (feet rel to hands), 7 seconds to 8 inch elevation
WOD – 2+43 Rx+, had to take a break to talk to late night inquirer… those pullovers fell apart though.
Weigh-In – 162 lbs… time to eat
4 rx’d