30 seconds is a long time Posted February 11, 2011 by Allison Bojarski & filed under Workout of the Day. Saturday 110212 Complete as many rounds as possible in 15 minutes of: 15 Chest to bar pull-ups 30 second Ring L-sit hold Post rounds completed to comments. Portrait of a hand (thx, Steven): Responses Allison Bojarski Scaling options, courtesy of Brand X: Big Dawgs: as Rx’d Pack: Complete as many rounds as possible in 15 minutes of: 15 Pull-ups 15 second Ring L-sit hold or 30 second tuck-sit hold Puppies: Complete as many rounds as possible in 12 minutes of: 10 Pull-ups (Beginner or assisted okay) 15 second Tuck-sit hold Jai Our upstairs neighbors, the Krav Maga Academy, have a Groupon offer: The Israeli self-defense discipline, Krav Maga, imbues students with confidence-building muscles and assailant-debilitating counterattacks. The 5,000-square-foot Academy provides action-packed classes split into multiple levels, with sparring, kid-friendly, and women’s-oriented sessions showing how to transform once-innocent elbows and knees into cantaloupe-puncturing agents of justice. Events held in nightclubs and Friday-night casual-clothed lessons put a focus on real-world applications, teaching both men and women to disable attackers, disarm weapons, and discover the onion-like layers of self-confidence buried within. The league of expert instructors have drawn praise from renowned publications such as the BBC, New York Times, Shape, and Woman’s Day, as well as brief mentions in Poor Richard’s Almanack. Combat-needing organizations like the U.S. Rangers, Navy SEALs, and New York Police Department have sought the Krav Maga Academy’s pragmatic-but-effective fighting expertise. http://www.groupon.com/r/uu719583 And their website for class info: http://kravmagasolutions.com/classes Anyone interested? I keep buying Groupons for phys-ed type classes and then not having time because I’m usually doing Crossfit. But it’s right in our building! I’ll go if you go! Nikki If I’d seen this yesterday, I would have been all over it. Tell me next time you find one and I’m down. Jeff “6 rounds” Holds were done in 3 10-second increments. Not going to lie, those L-sits turned to J-sits in a hurry. My last few were practically just support holds. Had 4 seconds left to get a few pull ups in, but just couldn’t make it! Jeff Pull ups were mostly done in subsets of 5. Jay 4 rounds + 5 pullups (ring tuck holds) Jai 5 rounds plus 10 pull ups. All pull ups with purple string, kipping. All holds tuck holds, trying for 10 second sets of three. My last round ended up being 5 second sets. Amarides Completed 5 rounds. Modified using green band for the first 3 rounds then ended up using two thin navy blue bands for the last 2. Was able to do bend knee L-sit holds for about 20 seconds at a time.