Wed, June 3rd, 2009

Hoffman Center For Integrative Medicine
and Rod C Ezekiel

Stone Age Nutrition

Principles of the Paleolithic Diet

Join us for a high energy, compelling and information packed seminar on how to eat like our ancestors to achieve incredible health, vitality and lean muscularity.

The Hoffman Centre for Integrative Medicine
1133 17th Avenue NW
Calgary, Alberta, Canada T2M 0P7

Friday, June 12 at 2:00 pm ~ Cost is $30
Contact the Hoffman Centre to reserve your ticket
as seating is limited

5 rounds for time;
25 knees to elbows
25 anchored sit ups
25 sec ring L sit

post time to comments
knees have to hit elbows for reps to count for K2E's
shoulder blades to floor and body perpendicular to floor at top for sit ups
keep your eye on a running timer for L sit, perform on rings as above on parallettes

post wod fuel - male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb

post wod fuel - female:
above 16% - 20 g prot/20 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/40 g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)


deejay said...

oh boy I can't wait!

Geoff Aucoin said...


deejay said...

23:00 - I could keep my legs straight @ 90 degrees to my torso but could not keep my legs parallel to the ground. James, I am a human not a gymnast

Gord said...


Legs were not @ 90 degrees (except maybe the first 2 in warmup- my legs don't look like the guy in the picture when I sit on the floor!!!)

PTS said...

Did my best to keep legs @90 degrees. Was probably closer to 100ish. Did 25 secs each round of my best L-sit, no matter how many times I had to break it. It went something like this 25s/17s-8s/15s-10s/13s-12s/10s-10s-5s.

Did kipping KTE's this time which I did not do during filthy 50. It defintely makes a huge difference.

Will try to make up HSPU WOD later today.

Sweeney said...


Tried my best on the L-sit but they weren't picture perfect.

Brent Maier said...

Hah, this is going to be fun for daddy long limbs here. Looks like everyone was eager to get started with this one. This week could not have better targetted any of my weaknesses!

Team, is there a video that can capture the K2E technique and intensity required to get a <20m Fab Fifties time? I've got a few ways of doing them, one way involves more of a kip by engaging the lats to counter the swing at the bottom. Chad/Geoff, you guys are my height, any suggestions?

David X said...

oh my poor hands. Ok gonna rip my new growth off.

Ryan G. said...

Time 23:53

L-sits were not happening so I did Knee raise

CDunkin said...

did mainsite wod: 23:44

I'll be doing more mainsite wods due to the fact that the guys I workout with want it that way, and I don't want to wod by myself even if that means giving a bit of the edge. I'll also be changing my schedule up for a while as well. Most likely 2on-1off-2on-2off with an increase in volume on two of the wod days. I hope to make it up to Calgary at some point before fall to get some coaching. I really appreciate the encouragement through the qualifiers, and want to thank James and each of you for the incredible resources this site, and its comments, is.

My goal for next year is no compromise on form or rom when all out intensity is called for.

Rory Hanlin said...


I thought I had the K2E kip figured out on the first round, but then I lost it for the rest of the rounds.

Lsit deteriorated to ugliness at about round four.

Geoff Aucoin said...

Did the Midwest Qualifier WOD of;

21,15,9 274lb deads and CTB pull-ups in 7:59. What a brutal slog that was; 21 straight deads to start but pull-ups took the hit, couldn't string together more that 3 reps because hands were smoked. Tough tough WOD.

Tyler Weir said...

>Team, is there a video that can capture the K2E technique and intensity required to get a <20m Fab Fifties time?

My kipping K2Es involve kicking straight down. There is almost no back and forth swinging motion, which I'm guessing is what you're trying to avoid.

The movement looks like the K2Es that Anthony does in this video, minus the box:

Not sure if that's a good explanation, but it helps me.

PTS said...

did the HSPU workout
28 full-rom HSPU in 12mins. big weakness, glad to work it.
might need to work on adopting the kip in the HSPU.

David X said...

Here's another link I found that demonstrates the kipping K2Es

Brent Maier said...

Tyler, thanks for the link. If I engage the lats on the way up, when the upper half of my boddy straightens back out on the descent it counteracts my swing at the bottom and I can transition into the next rep. You can pump them off fast but they require more energy and I don't think that transfers very well over to efficiency like a kipping pullup does to a regular pullup.

If you can touch down to stop the swing, they aren't bad. You get steady singles without having to worry about the swing. Is this a legit k2e, I don't know.

If you don't engage the lats or touch down, then my body swings back and I have to wait for them to swing forward again before the next crunch resulting in a SLOW cycle time.

Evan said...

Did 30 squat clean and jerks @ 135 for time: 9:15

Did this with 115 a month ago in 9:50. Proof to me that form and fueling increases performance. I'm sold...

Tyler Weir said...

@Brent, sorry about the lack of clarity. I don't use a box to stop myself, rather I kick straight down and then suck my knees right back up.

I'll try to grab a short video tonight.

OPT said...

c dunkin, you always have a home here...
K2E's just like every other movement have to be studied on their own for sure to be improved...but never forget that people ALWAYS improve their knees to elbows with increased work capacity...not just practicing K2E's r finding a way to be more efficent at them...arguably...K2e in filthy 50's is different than k2e in the 10 minute rounds wod weeks ago which is different that k2e's when mixed with other ab stuff like today...
my .02...get better at sleeping, recovering, lowering cortisol and all other things will come..
sidenote, i learned about the fascial links years ago about the connection of the entire body and how things like toe position and fascia in the feet can have a role in posture...things like that...and how we are all make of slings of certain muscle connections...and never in my life have i seen this more obvious than in L ups and k2e's...if you know about the physiology and make up of the preventative sling (i.e the posterior chain both cross body and from neck to heel) then you will understand that when we get into full flexion of the hip under fatigue as in k2e's...there may be more at play here than the levers and the strength of the indiidual but more about the willingness of the post chain fascia to let go...
as an example (i leanred thsi from charles P) why i could never understand why when i tested guys with our Interpolated Twitch technique in university for studying muscle fatigue that when we did it on the biceps, their triceps strength would increase so much,,,,
this is seen in wod's where there are DL's and sit ups for example...the opposite movements allow for FREEDOM of the joints and fascia for muscle activation..

so to sum up...if physiology is invloved here as well...loosen up the opposite fascia links before attempting these movements...right before and in sets as well...might does for me...

Garage Crossfitter said...

I'm back..9 days of amazing rest. Planned on starting back up this Friday but I couldnt wait any longer (sorry OPT). I did Jackie today for fun..
6:22 (pr)
row was 3:39, finished thrusters at 5:23 and pullups were 20/10.
Felt horrible afterwards...took along time to get my lungs back. I felt ok during the wod though, if it was much longer i would have crashed...glad to be back big dawgs!

Geoff Aucoin said...

Legit or what? He's wearing those grip savers again!

Katrina Burton said...

Haha Geoff... I almost posted my thoughts on there but decided against it.

I don't think it's legit... closer than "Rhabdo's" but not quite. The camera angle makes this a sneaky one... I sat with my head tilted to the side for the whole thing an not a single thruster was hip crease below knee. Chin was definately higher than the bar on every pullup (no chin crossing the vertical plane or chest to bar though).

Again... great intensity at the cost of full ROM.

It always makes me wonder how much faster my Fran time would be if I didn't squat all the way down or touch my chest to the bar.

Jefff said...

Ring L-sits not at 90 deg

Geoff Aucoin said...

Spot on, Katrina, I barely even look at squat depth on Fran anymore as they've basically abandoned full depth on every sub-2 Fran. It's still an impressive feat but I'd like him to do it without the grip-savers, just to compare...

Grant said...

Not anywhere near 90 degrees for L-ring sits. Many breaks on the rings but did cumulative times.
I do a full K2E kip that is easier to show in a video than it is to desribe but I do a full back extention at the bottom & arm bend at top. I alternate pronating & supinating grip. Get fairly good speed this way. If I hear it is not legit to bend the arms I will have to find another method.

Jeff, great to hear you are back. Hope your hand is 100%

Geoff Aucoin said...

I NEED AN EXPLANATION!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Kathleen said...

L-sits best efforts - broken- 1's in the last set - hard to hold legs at 90 after the hip flexors took a pounding from the other exercises
Katrina, any hints? How do you keep the chest up and stop rounding the back [hamstrings are always tight].

rwcorson said...

8:45 pm - the latest I've done a CF WOD ever.
I feel very fortunate today, it's our 14th wedding anniversary. Man, time flies when you have someone you love to share it with.
Did a OPT WOD - 400m run, 20 GHD sit ups, 20 OHS @ 95#, 20 GHD sit ups, 400m run. All unbroken, run on OPT loop to the right.
The legs were jelly like at the beginning of the second run.

Brent Maier said...

Time: 19:24

First round of K2E were unbroken and they took about 1:20ish to do when I glanced at watch. The following rounds quickly tapered to sets of 5 until the end. All situps were unbroken. L-sits were decent the first two rounds and ended looking like the leaning tower of Lsits in the end.

What an ending to a long day. Why do we do it? But hey, my boy hit the baseball all 5 times he was up to bat tonight at age 9. Doesn't get much better than that after a busy day at work.

Thanks coach...

Brent Maier said...

Happy Anniversary Rob! Good Times!

Chad Action Brandt said...

Hey Big Dawgs and Dawgetts, come on down for the ACTION Challenge June 27th & 28th.
4 Workouts CF Games style.
Great people
Super WODs
Plus get to hang with ME!

Check out my web-site
look in the top left margin for the ACTION Challenge info.

Thanks Dawgs have a good day!

Hixy said...

Time: 25:50. Used kip KTEs. Placed a box below my body that could stabilize body after each swing.

Did tucked L-sit instead of L-sit.

Rory Hanlin said...


I had a hunch and I was right!
James, I knew you couldn't resist the competition of the games. It will be an honor to compete against you out in Aromas. Although, I hope you still give me post WOD fueling advice if I ask. :D

unit said...



David X said...


I wore my old weightlifting gloves to help with the torn palms on this one. Time was a lot better than it probably should have been.