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Exercises Movements, technique & proper execution

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Old 08-18-2006, 07:08 AM   #1
Nick Cruz
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Ive been doing CF for a little over a month and LOVE the results that I have seen so far. However, there are some things that I just really wish I was better at. One of them is the L-Sit (Later to be paired with the L-Pullup). I had never tried the L-sit until the last WOD where I used the dip bars for hand placement and then tried to lift and hold my legs. I could not get my legs parallel. At best I was 10 degrees off of parallel. Is this a ab muscle deficiency or something else? I just get to the 90 degree body shape at all. Should I just incorporate L-Sits into my CFWU? Maybe in place of the regular situps?

Thank you.
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Old 08-18-2006, 08:11 AM   #2
Michael Stehle
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Hey Nick, just keep practicing and you will get better at them. Be patient.
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Old 08-18-2006, 09:13 AM   #3
Chris Forbis
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It could be hamstring inflexibility. Or it could be hip flexor/ab weakness.

Add some hamstring stretching to what Michael recommended.
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Old 08-18-2006, 08:08 PM   #4
Tim McFarland
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I do l-sits in place of situps in the CFWU. I had the exact same problem as you when I began. I did tuck l-sits for a couple months, and now am on legs-extended l-sits. While the time I can hold it is still pitiful, the form isn't.
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Old 08-19-2006, 06:36 AM   #5
Gorm Laursen
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I'd go for the L-pullups first, because you can let your legs hang a little, which is impossible when you do L-sit directly on the floor.

Besides that I've had good succes with picking a total period of time every day reserved for L-sitting, and doing them in small chunks: for instance 1 minute every day taken in bits of between 2 to 10 seconds. That method has made me good for 35 straight secs of L-sit today.
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Old 08-21-2006, 07:47 AM   #6
Roger Harrell
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Work hanging leg lifts, L-sits, v-ups, hollow rocks.
Work on your pike flexibility. If your hamstrings are tight it will really hinder your L-sit as has been mentioned. Get concious control of your hips. Turn your hips under in your L. Complete opposite of squat mechanics.
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Old 08-21-2006, 02:44 PM   #7
Yael Grauer
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You can also try just doing one leg at a time, it's a little bit easier.
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Old 08-21-2006, 06:36 PM   #8
Ben Fanjoy
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Yeah one leg at a time is a decent way to progress. I used it and I can now hold an L sit.....not that long though
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