Archive for the L-sits Category

Saturday, Monday, Tuesday

Posted in box jumps, daniel, knees-to-elbows, L-sits, push-ups, rowing on July 5, 2016 by coughingsparks

Saturday was 12-minute AMRAP:

-30 HSPU (push-ups)
-30 TTB (TTR)
-30 box jumps

I did 1+26

Monday was Daniel, which was:

-50 pull-ups (25)
-400m run
-21 thrusters (95#/65#)
-800m run
-21 thrusters (95#/65#)
-400m run
-50 pull-ups (25)

Finished in 19:15

Today was EMOM 10 minutes:

E: 4 one-legged deadlift each (65#)
O: Max effort l-sit

I did z-sit and never really went above about 20 seconds. The WoD was 9-minute AMRAP:

-20 Russian twists (25#)
-120′ plate pinch (25#)
-200m run (row)

Got 5 rounds

Abs

Posted in box jumps, kettle bells, L-sits on March 24, 2016 by coughingsparks

Yesterday was every 90 seconds for 7:30 L-sit. I did about fifteen seconds each time, with a z-sit. I don’t know. I’m not great at it. I don’t try all that hard at it. I used to be good but it would have to take effort every day and I’m just not there right now. The WoD was 10-minute AMRAP:

-40 box jump overs
-30 Russian KB swings (32kg/24kg)
-20 v-ups (suitcases)

I did better than I thought I would with 2+8. I weighed myself yesterday too and was 207.8.

Four days

Posted in burpees, dead lifts, isabel, knees-to-elbows, L-sits, pistols, push-ups, rowing, snatches, wall ball on August 4, 2015 by coughingsparks

Friday was 5×2 DL, early in the morning:

-45×10
-135×5
-185×4
-215×2
-225×2
-245x2x5

It was heavy, but pretty well done.  We finished with an AMRAP calorie row with teams of three, alternating people 15 calories or 10 calories at a time for men or women, for 15 minutes.  I rowed 15 calories because as I explained to my two male teammates, it wasn’t really worth the transition time on and off of the rower for me to do 10.  Tim paired us up essentially by size/skill level and I was with two giant firefighters and we got 353…which is a lot.

Saturday was a weird-ass AMRAP, 25 minutes:
0:00-4:00
-400m run (500m row)
-Max OHS (95#/65#)

4:00-7:00
Rest

7:00-11:00
-400m run
-Max TTB

11:00-14:00
Rest

14:00-18:00
-400m run
-Max pistols

18:00-21:00
Rest

21:00-25:00
-400m run
-Max push-ups

I got…21, 26 (TTR), 24(?), 21(?).  I definitely should have done a 400m row, instead of a 500m, as I was starting the other stuff about 35 seconds later than everyone else, either they’re fast, or I’m slow, or both.

Yesterday was a snatch shit show.  The complex was:

-Snatch pull
-High hang snatch
-Hang snatch

I got 35#.  I tried for 55#, several times, and either couldn’t do it, or fell down.  I’m literally getting worse at the snatch every time I do it.  Finished up with Isabel, 30 snatches for time, which is supposed to be 95#, but I did it with 75# (power, obviously), and got 3:07.

Today was an EMOM of even minutes max effort hollow body push-ups for 30 seconds and odd minutes hanging L-sit (z-sit).  I got 30 push-ups total, but they were all pretty good.  I would drop down after about 10 seconds on the z-sit because, let’s be honest, I don’t really give any sort of a shit about gymnastics right now.  There, I said it.  The WoD was 12-minute AMRAP of:

-30 wall balls
-15 burpees

Didn’t have time to mobilize my lower back before the WoD, so I couldn’t really do burpees.  I got 3 rounds, and the burpees were me kneeling down to the floor, coming up on one knee, stepping up, and jumping.  It took about two minutes at the end to get through the last 15.

20 RM success

Posted in back squats, box jumps, dips, L-sits, reverse hyper, running on June 29, 2015 by coughingsparks

Saturday was a big lifting day. Started with Pendlay rows and dips, 10-10-10 at 115#(?), I think, and 3-3-2 dips. Then went on to the 20RM back squat, which I did successfully, but at lighter weight:

-45×10
-115×5
-135×4
-145×4
-145×20(!)

Mind you, it was still hard, but I did do it, with some cheering on by my impromptu lifting buddy, a 20-year old swimmer with aortic valve disease that makes him not be able to lift more than half his body weight. So, instead of doing a 20RM back squat, he had to do 20 unbroken jumping squats with 95# front racked. Poor bastard. Nice kid though. I miss being 20, when I knew everything too…

Then did the WoD, which was 7-minute AMRAP:

-10 box jump overs
-60′ sprint to bay doors and rig

I actually did jump this time, every time, and stepped down, which was more athletic, but also slower. I got 7+3, I think. Then did 10-10-10-10 good mornings at 45-65-65-65. Finished with 2xME z-sit, which was 15 seconds each, I think, then hanging L-sits x2, which was around 5 seconds. Then ME hollow body hold x2, which was 21 seconds each. Finished with 4×10 reverse hypers at 140#.

Gymnastics Stuff

Posted in L-sits, muscle-ups, pull-ups, wall ball on May 4, 2015 by coughingsparks

Today started with accessory work, 4x hanging L-sits, which were 11-9-8-7 seconds with a minute rest between each.  Following that was 4×15 superman activations.  The class was 10 minutes of:

E: ME strict CTB pull-ups
O: 30 seconds hollow rock hold

I got 4-3-3-1 for the pull-ups (NOT chest-to-bar).  I pulled in a leg for the hollow body after about 20 seconds.  The WoD was a 9-minute AMRAP:

-2,4,6,8…bar MU
-10,20,30…wall balls

I got 3 and 2 rounds with jumping bar MU.

Rope climb/L-sit/2K Row

Posted in L-sits, rope, rowing on April 10, 2015 by coughingsparks

Today I started with 4-4-3-2-1 HSPU with 3 ABMATs and got petechiae around my eyes for my trouble along with 7-7-6-5-4 banded pistols. I skipped a day there, by accident. Oh well. It went well, in any case.

In class, we did EMOM 10 minutes:

-Even: 1 rope climb
-Odd: Max effort L-sit

I did 5 second L-sit, which wasn’t the best, but oh well. The rope climb definitely taxes my midsection. Most of them were z-sits. Turns out my positioning isn’t very good. I need to get my shoulders down and back, so now I have to focus on that on my own. The rope climb went OK at first, but I definitely don’t get my feet up high enough.

The WoD was a 2K row for time. I got 7:31, not my fastest time, but also not too bad, only off by 5 seconds.

Clean complex/DL/TTB

Posted in cleans, dead lifts, jerk, knees-to-elbows, L-sits, push press on April 9, 2015 by coughingsparks

Yesterday was a fun clean complex for weight, starting at 60%:

-Power clean
-Hang power clean
-Push press
-Push jerk

I got up to 140#, nicely done. I probably could have put up more, but it also probably would not have been as nice.

The WoD was AMRAP:

0:00-2:00
-2 DL (225#/155#)
-7 TTB
-2 DL
-7 TTB
-Rest
2:00-4:00
-4 DL
-7 TTB
-4 DL
-7 TTB
-Rest
4:00-6:00
-6 DL
-7 TTB
-6 DL
-7 TTB
-Rest
6:00-8:00
-8 DL
-7 TTB
-8 DL
-7 TTB
-Rest
8:00-10:00
-10 DL
-7 TTB
-10 DL
-7 TTB
-Rest
10:00-12:00
-12 DL
-7 TTB
-12 DL
-7 TTB
-Rest

Of course, like 14.2 and 15.2, by the time you’re running rounds together, you’re done. Unlike 14.2 and 15.2, there was a 12-minute time cap. So I guess, technically you could argue that it was actually for time, rather than an AMRAP, but no one got past the 6th round. I did KTC and got 5 rounds, 26, which was one of the better scores of the day. I got a pretty good kip swing going after a good coaching cue from Coach Eamon to keep my heels together. He told me to keep my legs together, and I honestly thought that I was, but I wasn’t really until I focused on keeping my heels together, which made all the difference. My hamstrings are quite sore today though.

Also, before class, I took a goal off the goal board with a 10-second L-sit. I moved the goal up to 15. I was doing it as an AMRAP, which I’ve found is the best way. In the spare time, I did a strict pull-up. I’ve been pretty good about doing Tabata hollow rocks/superman at night.