Posted in


“Man’s essential characteristic is his rational faculty. Man’s mind is his basic means of survival—his only means of gaining knowledge…
 In order to sustain its life, every living species has to follow a certain course of action required by its nature. The action required to sustain human life is primarily intellectual: everything man needs has to be discovered by his mind and produced by his effort. Production is the application of reason to the problem of survival.”
–Ayn Rand, The Objectivist Ethics

-A Wikipedia biographical link detailing this woman’s life as a literary pioneer and deep philosophical thinker may be found HERE for your reading pleasure.



Warm-up Drills
I. Coach’s Choice
II. Mobility

“A Rep Loaf”
Complete as many rounds/reps as possible in 20:00 of
7 x Handstand Push-ups
20 x Hang Power Clean (95/65lbs)
6 x Handstand Push-ups
30 x Slamball (40/20lbs)
5 x Handstand Push-ups
40 x GHD Sit-ups
4 x Handstand Push-ups
50 x Double-unders

Post rounds/reps completed to comments.

Skill Development: L-sit
Complete 6 Rounds of L-sit holds.
scaling the utilized apparatus (rings, paralettes, etc.) or movement (L-sit, Tuck, Mixed Seat, Plank, hollow holds, etc.) as needed.
L-sit hold #1: single or cumulative effort to hold max time in position vs a 1:00 clock. Each subsequent L-sit effort (minimum of 5 sets) should represent half the total time of the 1:00 l-sit strength test. An example to help clarify…
A CrossFitting ninja holds their first L-sit for :20 seconds. The ninja will rest as needed between their 5 sets of 10 second L-sit holds.

Notes: For the first of a series of instructional videos from a highly respected and sought after CrossFit and Gymnastics Coach Carl Paoli see the Gymnastics WOD image link below. Any motivators that find themselves hungry to learn will pick up truly efficacious instruction regarding L-sit gymnastic static hold skill. Navigate with your internet machines via clicking the link below, which will bring you directly to the GymnasticsWOD.com video tutorial. Below the video athletes will find a comprehensive, organized series of videos which build on the knowledge and skill developed as athletes work through and follow along with the training directives and points of performance. The videos are short, concise, and powerful priming opportunities for any aspiring CrossFitter. I would like to make one quick note on terminology used: please consider the verbiage of ‘L-sit’ and ‘L-seat’ as conceptually the same when viewing Coach Paoli’s skill development primers. I hope everyone enjoys the links and finds they picked up some exciting novel progressions to try out today… get some, freaks!

GymnasticsWOD.com L-seat Part 1

Samy Daghir

3 thoughts on “02.16.2017”

Leave a Comment