Wednesday, 26 May, 2010

Posted by Mandee on May 26, 2010   |   26 Comments

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Rob’s 300lb x 3 clean and jerk by CrossFit Again Faster – video [wmv] [mov]

Meditate your way to more willpower

26 responses to “Wednesday, 26 May, 2010”

  1. Will Blankenship says:


    I can’t do L-sits worth a crap… I had to do the “high-knee” version. Everything else was as Rx’d.

  2. Aaron says:

    2 rounds + L-sits + 55 Sit-ups before 25 min cutoff. Went ahead and finished up after time expired. Did first round as rx’d with L-sits using the 2 pood kb, then switch to knee/legs crossed thingy hold for rds 2 & 3, everything else as rx’d. My core and hamstrings are blasted.

  3. Robert S. says:

    2 rounds in 27:30

    L-sits on parallets until the last 20 sec of round 2. No weight on the back extensions.

    Thanks to Tracey for pointing out my hips being all out of wack. This could be part of the reason I have trouble opening my hips all the way on Oly lifts. However, truth be told I think she was just using it as an excuse to look at my butt…. Also, if you need an odd rash diagnosed, see Russell. He is a rash expert.

  4. Robb Dempsey says:

    2 rounds + L sits @ 25 min. Did the L sits with one leg out at a time and no weight on back extensions.

  5. Katie says:

    I ran for about 20 minutes or so throughout the St. John’s Town Center in Jacksonville, FL (like a humongous version of Bridge Street). I highly recommend it as an efficient way to window-show!! Especially when you can’t afford most of the stores!!

  6. dunnbball says:

    2 Rounds in 25:00

    Scaled to 1-leg L-sits for the first round then did 30 sec 1-leg L-sits and 30 sec knees for the second round. Need to work on straightening my legs! Everything else was As Rx’d.

  7. Josh says:

    yesterday, did 5×5 backsquat – 275-295-315-315-315, felt good but didn’t want to push it as a have not gone heavy in while
    today, fran – 2:32 PR by 30 sec, have room to improve on pull-ups in last round, lost two reps and could have lost a few more, dropped from the bar a few times as well

  8. Gina says:

    Can anyone explain why my legs are so trashed after this WOD???

    • Kerri says:

      GINAAAAAAAA!!! Don’t forget about designing our CF Cougars-in-training tanks!!!!!
      I’m not kidding!! 4:30 class wants to buy a slew of ’em!!!=o)

  9. Jake Naumcheff says:

    500 meter row
    1:26 PR by 2 seconds

    Then kinda messed around with some muscle-ups and chest to bar pull-ups to grease the groove for the affiliate WOD on Friday.

    Great job Josh!

    • Josh says:

      Wow! That is insane output jake, it takes a ton of work when you don’t have a long frame. Thanks for yelling at me today and keeping the intensity high!

  10. Robert S. says:

    If anyone is interested in joining a group purchase of some local grass fed beef, let me know via email or FB. The cost will be $2.50 per lb of hanging weight. $2 to the farmer and $0.50 to the processor. Most of the cows are around 900#. This will yield about 500-540# of meat. So, if you want something like a quarter cow, you will end up with about 130# of meat with some of every cut available.

    The processing will probably be handled by a place in Winchester, TN unless I can find someone closer. We will have to road trip to Winchester to pick up the meat once it is ready.


  11. Patrick says:

    2 rds + L sit at 25min… scaled everything in one way or another, except the GMs

  12. Larry Lowe says:

    Dropped in Core Crossfit in Phoenix. Great gym. Bryon Maxwell is a good trainer. Tonight’s workout was Angie (I hate Angie… the workout not Kevin’s wife). Legs were gassed from the hang squat thruster yesterday morning. Plus I haven’t done pullups in over 2 weeks.


    Not bad, but it could be sub 20. I enjoyed Core Crossfit. Instead of a Drop-In Fee they just asked that I purchase a T-shirt. I like this approach a lot more than making people pay a Drop in fee. Over half the affiliates I have visited do this. What do we do Russell?

    Good luck to the individuals and team going down to Jax. Have fun and dominate!

    • Josh says:

      to answer the question for russell, we do the same. We give the option of either becuase the drop in is a few bucks cheaper than the shirt. But who’s gonna turn down a cool CFHSV “T” to commemorate their experience?

  13. Josh says:

    sp* because – i’m impaired