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WOD Tuesday 2-14-06

Monday, 13 March 2006

A static-strength benchmark...

APK Warmup

Workout- Perform the following static holds each for a max-effort, one after the other as a circuit. After finishing the circuit, rest as needed (2-3 minutes seems to be about right) and repeat for a total of 4 total circuits.

L-Sit

Handstand (links to Handstand Pushup...but you get the idea)

Front Plank

Side Plank (each side)

This workout moves from more skill-oriented positions in the L-sit and Handstand to the more endurance-related moves in the planks. Post max-time for each exercise in each circuit.

Appropriate substitutions:

L-sit: Tucked leg sit (knee lift), Single-Leg L-sit (one leg tucked), alternating legs L-sit

Handstand: Handstand against a wall, Headstand, Headstand against a wall

Front-Plank: Plank from knees (same for side plank). Spreading your feet to give a wider base also helps scale the position a bit.

Yesterday's WOD

Users' Comments

Display 11 of 11 comments

1. 03-14-2006 10:43

l-seat:19,18,15,13
handtsand:1:06,54,46,42
front plank:1:03,1:08,50,44
side plank(left):1:05,50,46,39
side plank(right):1:09,54,48,44

rupert

2. 03-14-2006 15:35

Another great day (big problems accessing this page though). Thanks GS.

Warmup:
500m run (3:30)
Joint rotations, dynamic stretching
APK WU (whole thing!) in 32 minutes.

WOD Tues Mar 14, 2004:
L-sit: 24, 30, 29, 37 (saggy form)
Wall Handstand: 36, 29, 31, 35
Front plank: 46, 35, 33, 34
Side plank: R19, L26; L20, R28; R17, L30; L24, R31

Better to do saggy L-sits or 90 degree L-sit tucks?

soar

3. 03-14-2006 17:00

L-Sit : 29-30
Handstand: 15-27
Front plank: 1:00-1:03
Left: 30-40
Right: 30-40

Does anyone else have trouble doing stuff "as long as you can" it feels so much easier to set a goal and work to that, i dunno maybe it's just me.

Frosti

4. 03-14-2006 17:03

Yeah, that's part of the trick...it's a mental test as much as a physical

....oh...and you failed by the way :grin

gearsighted

5. 03-14-2006 18:46

Confound this waffling weather! 'Twas 75 not yesterday and today 'tis 50? I ask of thee, "wtf, mate?"

L-Sits were my biggest problem, I feel like I havn't done them in a damn long time [but then, I guess I havn't actually done them in a damn long time :]
And yeah, I agree with you Frosti! For the planks I set my time with the first one and tried to match it each time.

L-Sit : 25, 20, 23, 20
Handstand : 40, 45, 47, 1:05
Front Plank : 1:30 x4
Left Plank : 1:05 x4
Right Plank : 1:05x4

akh

6. 03-14-2006 19:00

Awesome WODs Jesse. I had no idea this was here but was always trying to make my own bodyweight/skills WODs but ended up with way more ring excercises than I'd wanted. Ill start this once I get over some minor injuries. Thanks to CF I found this link. Looking forward to getting my butt kicked.

Anyone here mix in other workouts? I was thinking KB.

p3online

7. 03-14-2006 19:42

Thanks man! I think there are a few people who mix in other things, though I'm trying to steer all who are capable towards the Crossfit modality side of things.

I think that a kettlebell will be my next fitness investment, though

gearsighted

8. 03-14-2006 22:01

round ... got psyched to do this, did a round, and then got stuck on other things.

L-Sit on rings - 35 (could hav gone longer on paralettes)
H - 1:00 (lightly using wall)
Plank: 1:32
Left Plank: :50
Right Plank: 1:12

m2.

9. 03-14-2006 22:57

Ok, did pretty good, except my L-sits are a little sad. I was doing handstands throughout the day so I counted that with really long breaks between

SkyNative

10. 03-15-2006 06:18

L-sits are hard to do on the ground.... Handstands are disappointing me with my lack of balance (which i keep forgetting to rpactice) but planks are easy as anything.

L-Sit on ground - 15,18,14,15
Handstand :sigh

- 20,15,30(WOOO),12
Plank: 1:30 x 4
Left Plank: : 1:00 x 3, 0:45
Right Plank: 1:00 x 3, 0:45

leonn

11. 03-18-2006 12:35

I just achieved my goals and then collapsed on those planks :/

Anyway:
L-sit: 10 10 17 25 bad form
Handstand: 18 20 12 1:02 WOOOT NEW PR!

Front plank: 2:17 2:00 2:00 2:00
Right Plank: 1:30 1:30 1:30 1:30
Left plank: 1:30 1:11 1:20 1:30

Bubblemaker

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