Just wait

Reminder that the gym will be closed on the weekend due to the Olympic Lifting Certification. The Saturday drop-in is also canceled. 

For 10 minutes, accumulate as much time as possible in an L-sit.

Compare to Mar.1/12

Kevin cheers on Amy while she finishes the WOD

53 thoughts on “Just wait”

  1. Mobility
    Wu x 1
    400m run
    Wod (Just wait)
    2:34 rx
    Managed to hold the l sit for 40 sec first go, then it went down hill progressively. Fun wod

  2. Well…I thought I was hitting the snooze button and I turned my alarm off. (Face in palm)
    Burpees for me.

    Great pic!

  3. Run 400m
    WU x 1

    WOD scaled to leg raises: 5:39 … not as easy as it looks, but I had a good game plan after a couple of minutes.. 10 sec hold, 5 sec. break. I also had a timer which made it really easy to grasp my time 🙂

      1. well, the leg raise is suppose to be the easiest option of the scales is what I’m saying…. but it wasn’t as easy at it sounds… my lower back and my whole legs were shaking to hold it 🙂

  4. Strength: Front Squats
    5x 95-105-110-115-125 (pr!)

    WOD scaled to 1 leg: 2:20
    I don’t want to be negative, but I really hate L-sits. …which is why I signed up for the class. Although I enjoy the nooner class so much – great folks to suffer with, so that makes up for it. And I’m very happy with my Front Squat PR. So overall, it was a good day at the gym! 🙂

      1. What…whispering your curses??? Now that’s not very Crossfittish of you. I miss working out with you Amanda….the other “ladies” at 6:00 a.m. don’t curse out loud with me. Good thing I have Gilles.

  5. 400m jog
    wu x 1

    Strength – Shoulder Press x 5

    22 sec in the L sit then switched to Tuck for 3:34min

    Challenge – Shuttle Run: 21

  6. WU x 2

    Double Unders Practice – Technique improves, Timing…not as much.

    WOD: “Just Wait”

    Time: 2:35 rx’d
    Had a nice start, then plodded along in 5 sec increments with small breaks.

  7. WU x 1 and 400 n run

    WOD Rx: 2:28 min

    The title of this wod was deceiving. Eric I wanted to kick you when you told me to staighten my legs lol, had I not been sitting 🙂

  8. 400m jog
    wu x 1

    Strength – front squat x 5
    155-185-205-230-255 (2) (5# PR)

    WOD scaled to one leg
    total: 1:47 min
    34 sec in the L sit then switched to one leg

    Challenge – Shuttle Run: 20

  9. Mobility
    Wu x 1

    400m run

    Back Squat x 1

    Thought I had it, but started going forward on the way up so I had to bail.

    Wod (Just wait)

    2:10 Rx

    Managed to hold the l sit for 33 sec first attempt — went to crap really quick after that

  10. Mob
    WU x 2

    Strength – Shoulder press
    5 x 55-60-65-70-75 (PR)

    500 m row – 1:45:1 (about 10 second PR from October 15th) 🙂

    Leg raises – 5:47 But I fumbled with the stopwatch a few times so that time could be off by a bit.

    Haven’t posted anything in a while because of a dead computer ($?&@!) but figured that tonight was a good night for a post.

      1. Thanks! I started off just wanting to row it at a steady pace but it was feeling good so I went for it. 🙂

    1. congrats Maddy.. knew you’d get in the trophy case quickly with rowing from your first shot at it in prep course. awesome job!

  11. WU x 2 ( strict pull-ups : no kip)

    Strength: Shoulder Press x 5


    WOD: Leg raises with 45# plate

    Time: 6:11

  12. WU x 2

    Strength: Push Jerk (x3)


    The racks were packed so opted to clean the weight from the floor then do the 3 jerks. Harder than I anticipated. Thanks for the coaching Kevin. I was feeling like crap tonight and my form wasn’t much better 😉

    WOD “Just Wait” as Rx

    (holy wrist pain)

    Cashout – lacrosse ball love on hip flexors

  13. MOB
    WU x 2
    Foam roll legs – lacrosse ball shoulders

    WOD “Just Wait” aka “Check out that funny CFT face”:
    For 10 minutes, accumulate as much time as possible in:
    RX – L-sit.
    Scale 1 – One legged L sit
    Scale 2 – Tuck

    Time – 3:36 (Scale 2)
    30 sec- 20- 20- then teens until the last minute and half

    Good mental WOD

    1. Mob, WU x’s 2, 500 m row
      Strenth: Shoulder press 35-50 x’s 5 reps.
      Wod: L sit scaled to leg raises. As much as possible in 10 mins.
      Time: 5:34.
      My breathing drowned out the music. I thought I was having twins.

  14. mob
    wu x 2

    strength front squat x 5
    65-65-75-85-95 very light weights and building back up slowly.

    wod rx

    much harder than anticipated on the hip flexors (lack of use? lol)

  15. MOB, WU x 2

    Strength, Power Cleans x 5

    115, 135, 155, 165, 175


    I am renaming it ‘Humble Pie”

    I was not able to hold any of the positions for any amount of time in the practice so I went with the leg raise. I guess in the end it was a better workout for me because I held an ab contraction for a longer period of time.


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