WOD: Jan. 7th, 2018.

By: Michelle Stafford Leave a Comment

The 5:30 PM Crew!! #loveourathletes


REMEMBER….. we  rescheduled our Free Introduction to CrossFit Class this Saturday @ 830AM!! If you know folks that are interested or who are ready for a life changing adventure, then bring them!! It’s our responsibility to make a positive impact upon others, so let’s come together and inspire!!

ATTENTION…… Skill Clinic – Muscle -Ups, this Thursday during the 530 PM and 7 PM Classes!! Come build upon your gymnastics!! 


* DROM: Dynamic Range of Motion  

* Mobility: Posterior Chain / Hip Flexors

* Movement Review:

  • L-Sit – Hold: Progressions / Individual Athlete Scales
  • Rower



5 Rounds….

– 60 sec., L- Sit Hold

– 30 Cal – Row

Measure: Time             CAP: 26 Min.

Goal: Athletes will be working towards building & sustaining Core & Hip Flexor Strength under fatigue. In the same sense, pushing pace on the rower to build capacity via intensity. 

Appropriate Scaling: Athletes shall scale the L- Sit Holds in a manner that is relatively challenging , but also allows for completion within a 2-3 minute duration, very minimum 10 sec. on 10-15 sec. off to accomplish that goal.


Simply Put, Greg Glassman say’s it best….

“This exercise is remarkable from several perspectives. It is isometric, functional and highly effective. Relatively unknown outside of the gymnastics community, this exercise may be the most effective abdominal exercise we know of. We not only contend that the L-sit is functional but that it is the most functional of all abdominal exercises.” – Greg Glassman

Post WOD Cool Down

* Row 500 Meters @ 50% Capacity
* Samson Stretch – 20 Sec. x 3
* Posterior Chain –
* Seal Stretch – Core / Hp Flexors


 “Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.”

–Denis Waitley

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