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The L sit. Part 4

The L sit

Today its the last part of our racy 4 part guide to nailing the L sit. The ab exercise that spanks the bottom of all other ab exercises. Can you crunch? Can you do a twisty thing while squirming on the floor?  Who cares. My cat can do those moves and he died 3 years ago.

Almost everything is easy compared  to the L sit. Read what Greg Glassman, the Crossfit founder said about the l sit

So,  HOW TO DO IT

Building on parts 1, part 2 , part 3   push yourself up and stick both legs out. You can do it on a chair, or with  dumbbells when you are learning, but aspire to do it on the floor.

Voila

The L sit

 

and, from our early book on crossfit skills..

Lsit

 

Anyway:  learn more about life, how to get great abs, and how to learn and master a tonne of effective training methods at Crossfit London in our amazing Bethnal Green E2 gym. We have special gymnastic strength classes to help you learn cool stuff like this. See you there.

Thanks to www.ATHLETTIS.com for the sketch.

Drills for the back handspring

At Crossfit London in Bethnal Green E2, our gymnastic programmes teach both adults and kids how to back handspring.

As our clients are recreational gymnasts ( doing it for fun and excitement)  dancers and cheerleaders, we need to make sure our trainers have a comprehensive range of progressive drills and skills to help you master the full move. Some of the moves we use are featured in this useful video.

Many people learn through a mix of methods. The approach is often called VARK ( visual, audial, reading and kinesthetic) by publishing video’s  with the skill break down, it helps our learners learn. You will get most of the moves we teach  by hard work and patience, but we will make sure you have the drills and pathways to  achieve your goals.

Some of our clients achievements are on this facebook group.

We offer adult and kids gymnastic  classes and PT sessions in  our gym in Bethnal green, London E2. In the meantime, check out this great video and start the learning process

 

and on the 10th week she rested.

Crossfit at Crossfit London, in Bethnal Green E2, is amazing for many reasons. One of the  reasons  is that our spread of classes and programming  delivers the full Crossfit prescription as  clearly  stated in the  Crossfit 100 words.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports”
~Greg Glassman

In short if you are trying to “do” the full Crossfit prescription you: 1) regularly  practice and train the major lifts. 2) similarly, you (try and) master the basics of gymnastics.  3) Then you do some cardio, hard and fast, and then 4)  as if that’s not enough, you also use these elements to create workouts.

In fact most of our  Crossfitters do this almost everyday. In our level 2 classes we tend to have strength, skill and then a  WOD. Others do  our met-con classes back to back with our lifting or gymnastic sessions . Our level 3 and  team classes are really put through the mangle!

Thats a lot of work.

Now and then you need to rest. In fact every 10 weeks or so, you really need  either a week off, or make it a reduced week, where you cut the weight and intensity down.  For humanities sake if nothing else. Often we don’t need to prescribe this as holidays, busy work weeks, sometimes illness comes to the rescue and makes you rest.

However, if you have been smashing it for 10-12 straight weeks,  think about taking  a few extra days of rest!