For Time:
3 Rounds for Time:
800m Run
15 Pistols (Left Leg)
15 Pistols (Right Leg)
25 Sit-ups
12 Pistols (Left Leg)
12 Pistols (Right Leg)
25 Sit-ups
9 Pistols (Left Leg)
9 Pistols (Right Leg)
25 Sit-ups
800m Run
Results
Nan and Erin with their guns drawn and demonstrating the “Pistol”:
What’s a pistol? A pistol is a one legged air squat. It requires strength, coordination, flexibility, agility, and above all balance. When done fast it requires the most common element of fitness in CrossFit; Power. Every single person who came in today saw the board and when told what a pistol was had a look on their face that is best summed up with “You gotta be sh*tting me”. After some demonstration, instruction on technique, different methods of scaling, and practice all of you had a very different outlook. Each of you learned that the movement can be scaled using different heights of a box for depth, as well as a pole or a band to hold onto for balance and help. Everyone was successful and completed a workout that will undoubtedly leave your quads, hams, and glutes sore tomorrow. Erin and Nan even learned them so quickly they completed the WOD as RX’d and were models of the movement!
There are many “advanced” movements in CrossFit that people tend to shy away from. Most of the reason for that is because they are hard. Sometimes it is lack of equipment, or lack of instruction, but mostly it is due to lack of confidence and a tendency to stay in the domain that is known. We will do our best to keep it unknown and unknowable from time to time. That is why when you ask me what tomorrow’s WOD is I may tell you, I may lie to you, or I may just keep my mouth zipped. The “unknown” is sometimes the best part. You never know what you may learn.
Pat and Steph demonstrate pole dancing technique:
Notes:
Day 23 of the Burpee Challenge!
Affiliate Cup “Team Squatch” meets at 9am for their WOD (they know who they are).
Normal class will be at 10am. It’s our “Bad Christmas Sweater” WOD. If you couldn’t find a sweater it’s okay, come and if you have anything Christmas-like then wear it!