Category Archives: M-G

Metabolic and Gymnastic Movements

L-Sit Progressions then Jackie and some Split Squats

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Do the Crossfit Invictus WOD from today, July 19 2019.  After the warmup and before starting Jackie, spend 10 minutes working on L-Sit progressions…

  • 15-20 Pike Single Leg Lift each leg (focus on shoulder and hip position)

Then 3 Sets of

  • 3 x Knee Tuck (focus on shoulder and hip position, try to bring legs up to 45 degrees or more)

Results:  Jackie in 9:51.  Compared to Jan 19, 2017 I improved by around 30 seconds.  Rowed 1k in 3:57.  This is comparable to the speed I was doing it back in CH on the Concept II.

Split squats were interesting.  Used 12kg dumbbell per hand for the weighted part.  Had to break up the dynamic split squats into 8 and 4 reps, really fatigued. 

L-Sits and Handstand Hold then KBS, Pushups and T2B

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So I gave up on the Invictus training, it just wasn’t varied enough for my taste, very focused on Olympic lifting (Snatches/Clean and Jerk), at least right now in their cycle.  I’ll continue to use a lot of their public WODs and otherwise modify as needed. 

I’ve decided that we need to master the L-Sit, so starting that this week I will try and be consistent in programming the progressions.  Added a couple of links to some Youtube videos to help out.  The one in the results is really good even if his flexibility is way outside of my league :-).

Warm up with 2 rounds of

  • 30 second Banded Hamstring Stretch per Leg
  • 30 second Plank
  • 30 second Side Plank per Side
  • 30 second Superman
  • 30 second Handstand Hold

Take 10 minutes and work on L-Sit Progressions

Then E2MO2M for 10 minutes (5 rounds)

  • 5 x Strict Pullups (maintain hollow body throughout)

10 rounds for time (Crossfit Invictus metcon from 15.7.2019)

  • 12 x Kettlebell Swings @ 24kg
  • 9 x Pushups
  • 6 x Toes to Bar

Results:  Since my L-Sit form is so poor thought I would take a step back and go through some progressions.  For that part, did the Tuck Hold and Single Leg and Double Leg Pike Lifts with 3 second hold. This is also a really cool tutorial on L-Sits. For the Metcon 12:55.

Thrusters, Pullups, Split Squats and Rollouts

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Took this workout from CF Invicuts’ WOD from May 20.

3 rounds of

  • 1 x Cluster + 2 x Thrusters

Then 1 round of

  • 30 seconds Row
  • 3 x Strict Pullups
  • 20 seconds Row
  • 3 x Strict Pullups
  • 10 seconds Row
  • 3 x Strict Pullups

Then Fran… 21-15-9 of

  • Thrusters @ 75lbs
  • Pullups

The two rounds of

  • 8 x Split Squats per Leg @16kg Dumbbell per Hand
  • 8 x Barbell Rollouts
  • Rest 60 seconds

Results:  For the Cluster round used 95-115-125lbs.  Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.

Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.