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Started by Coach Sommer, February 26, 2009 · 8 Replies · 1,464 Views
Complete four rounds:
30 seconds XR Support Hold (scroll down the link for a description of XR Support Holds)
20' L-sit Walk
Finish with 10 Wrist Pushups
notes:
1) You may rest 30 seconds between exercises.
2) You may rest 2-3 minutes between rounds.
3) Remember that the arms must remain completely straight with the rings slightly turned out during the XR Support Holds.
4) Do not allow the feet to drag on the floor during the L-sit Walks.
Would butt scoots be an acceptable L sit walk substitution? I did try it using small parallettes and it was tough and slow. My L is not parallel off the floor nor are most of my boys. Should we sub doing it on PB and then switching up ( PB should be about 10' long ).
Some coaches do butt slides in L with their butt in a frisbee but I like butt scoots more. Too easy, methinks.
it was tough and slow.
I would prefer that you first attempt to not shy away from performing the L-sit walks correctly. If you need to partition the 20', then do so; e.g. walk 1-2' fall, walk 1-2' fall etc. etc. Do not allow yourself to rest longer than a second or two after each fall. If it is quite difficult and takes longer than you had anticipated, please note that that was the intended training effect being sought. In other words, for the vast majority of people, 20' of L-sit Walks should be HARD :twisted:.
If necessary, you may bend your knees to complete the L-sit walks. However keep the knee bending to an absolute minimum. If your degree of knee bend allows you to walk farther than 2-3' at a time, you are bending the knees too much.
L-sit extensions (e.g. butt scoots) are better than nothing, but realistically are a distant 3rd in intensity compared to the originally posited L-sit Walks.
After several months of GB WODs, it should be becoming apparent to most of you now, that many parts of your conditioning are inter-related. Depending on your individual strengths, some workouts will have been fairly easy and some others enormously challenging. It is this "synergism" between the various training components that will ultimately have such a dramatic effect on your overall strength.
Yours in Fitness,
Coach Sommer
FOUR ROUNDS?1?!? ARE YOU TRYING TO KILL US!?!? :twisted: I love it!!!
Keep it coming - I couldn't thank you more for all you send our way!
THANKS!!!
Recovery Week!
50% reduced volume
2x:
20 Swinging Dips
[set 1: 10, 5, 5; Set 2: 7, 5, 5, 5]
30 seconds in XR Support Hold
20-foot L-sit Walk [segmented as needed]
10 Wrist Pushups
Man, I picked a good week to back off.
Complete four rounds
20 Swinging Dips
10 instead of 20. 10 took me well over 30 seconds
2 rounds stopped in 3rd when I could do no more than 4 dips
30 seconds XR Support Hold
second round was the full 30 count non stop!
20' L-sit Walk
tried and failed at l-sit walk, did a butt slide thing for about 5 feet and then resorted to 30 seconds of l-sits on the rings
Finish with 10 Wrist Pushups
full set of 10 without a break!
3 rounds on treadmill 1 minute at 10 2 minutes at 6. walk to water fountain during 2nd and 3rd round of 2 minutes at 6. did 1 full minute of 6 at round 3 and then cooldown at 4.5
Okay, a little off this week due to a sick training partner feeling better and wanting to do a WOD from last week and a rest day on Tuesday. Here is what I did the last two days (Wednesday and Thursday):
WEDNESDAY-
5 Rounds (not for time):
15 KB SDLHP
10 KB Swings
5 Burpees
Gymnastics:
Cartwheels
Roundoffs
Handstand Rolls
Spotted Muscle Ups x6 (felt strong, but still not strong enough!)
3 Rounds:
1 Minute Wall Handstand (this was my partial substitution for the ring handstands WOD :?
5 Leg Lifts
10 Squat Throughs on Pommel
THURSDAY-GB WOD (from last week, I did part of it on Monday, but turns out I did the exercises wrong):
4 Rounds:
10 depth jumps
(Did box jump to deck jump: 3 feet)
30 seconds jumping Graduated SLS
(Did SLS deck squat jumps: alternating 7, 7, 6, 6)
30m tire/sled sprints
(Used partner and band for 30m up an incline)
(Took 18:13 with partner, we had to alternate the run)
Check out my blog for a video of me doing a spotted muscle up. I've been training the transition part of it with an assistance band: looping it through the rings, holding onto it with my grip and sitting on the band for the assistance- it seems to be making me stronger through the transition, so I will keep doing it and hopefully I'll have my MU soon!! 
Referencing my workout log:
viewtopic.php?f=9&t=1628&start=15
Re: the swinging dips, upon reflection, I didn't have a tremendous range of motion. Any suggestions on how to modify the exercise to get more range, or should the range gradually increase as I get stronger and just stick with it as it is now?
I'm guessing from the previous posts that it would've been better for my son to instead inch along on the L-sit walks (lift, push, stop, drop, repeat...) than use the frisbee (feet sliding along slowly while still supporting his weight on his wrists in an L-sit), right?
2-26
Complete four rounds:
20 Swinging Dips
30 seconds XR Support Hold
20' L-sit Walk
Finish with 10 Wrist Pushups
Started out doing swinging dips 1st round and ended up doing variation 3, 2nd round, and splitting it into forward and backwards for the last 2 of 10r.
ring support was 15-15, 15-10-5-5, and assisted support hold for 30 last 2 rounds. disappointed that i couldn't even jump to it and hold.
L sit walk wasn't happening on parallettes, PB, even sideways on beam. Did butt scoots instead.
Yet another workout plagued by a lack of food and hydration during the day. Finished off with BS, 10r of 96, 4r of heavy, 8r, 5r, 5r, 5r, 10r of 96 to warm down.
Should've just done variation of ring dips fwd and bwd from the beginning, was too much even with 30s of rest. L-sit walk took about 20 scoots. Uck.