Oct 1, 2013

Wednesday 10.02.13

  20 min AMRAP of:
    5 Hand Stand Push-ups
  10 One legged squats (Pistols)
  15 Pull-ups

Skill/Accessory Work
  4 sets of:
    10 GHD Sit-ups (slow, deliberate, and extend all the way back)
    10 Ring dips

Post Main WOD time to comments and the whiteboard.

Optional Strength WOD
    Deadlift 5 X 5 ascending sets ending at 80%.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Compare Mary to 04.09.13 or 07.10.12.

Main WOD - This is normally put on the Crossfit mainsite as an optional WOD instead of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Air Squats). Since we did a high volume of Air Squats last week, time to push this one on you without the option for Cindy. Many ways to scale Pistols, lower back onto a box and explode up is one of the best for developing the balance and power needed for Pistols. You can also hold on to rings, the bars, bands or the wall for balance, just try not to assist yourself too much and make it more pulling with your arms than squatting.

Optional Strength WOD. Refer to Monday's programming for the concept of ascending sets. Remember perfect form over weight!

Training Videos.


Ross said...

Scott S.

See I told you a WOD that would contain my goats (well at least two of my many pistols and HSPU) would come up

Sam Friend said...

6 + 27 Rx

I think I made Susan proud again... not "witnessing birth" proud...
This is the first time I've been able to do Pistols in a WOD. I finally got the balance and flexibility figured out with her help.

Allan Jackman said...

7 + 10 (5lb plate under left heel), I think next time I'll get rid of the plate as I learned to rotate at the hips when going to the bottom position of the pistol.

Followed with the skill work: 4 rounds of 10 GHD SUs and 10 ring dips.

scottnkelly9901 said...

IMCF Hohenfels:

Deadlift (1RM ~365lb)
5-5-5-5-5 @ 225/245/265/280/295

8rds + 5 HSPU + 4 Pistols
scaled - HSPU blue/green band, TRX pistols


Ross said...


Started day with 3 mile formation run and community service project picking up garbage on side of roadway.

WOD - dreaded this all night after reading it.
6 rds + 5 HSPU first full wod I was able to RX HSPU all the way through couple rds ended up being set of 3 and a couple of singles but got through it. Pistols still a goat for me, thanks for the link best article/ video on pistol progressions I have seen.
I scaled pistols using a bench probably 18 or 20" high to get through wod better than I have done in a long time.
Pull ups went good only 5th rd was split into two sets.

Didn't have time for skill work skipped to a rushed DL strength workout. Progressive sets of 5 up to and ending with 5@ 355

Andy said...

10 + 1...same exact score as 9 Apr. Weird. A little sloppy on pistols, heels dragging and had to pop my self out of the bottom on R side a few times. Almost subbed HSPU, but they started flowing well with a kip. Saw some great efforts this AM.

Labored through skill work, hoping to get DL in later.

Noah said...

Same results as last time...7 rds plus 6 reps. HSPUs were all band assist.

Some impressive numbers on the board this AM; 10 and 11 rds for some folks!

Jared said...

11rds + 5 HSPU as RXd. HSPU and Pistols are both in my comfort zone. Later rounds of pullups were broken to 10/5.

monroe said...

9 rounds plus 5 HSPU, 8 pistols. Pullups were my LIMFAC today, usually my strength from among this trio. No strength work today. I picked up a cold in Tampa, feeling a little creaky. There's that, and the half of a chocolate cake I ate for my birthday. I actually thought about age and scaling for about two seconds today.

Susan Friend said...

DL: 115-135-155-165-175

10 + 7 Rx

Like tightrope walking and juggling, pistols are more about impressing others with your balance and coordination than demonstrating athletic prowess.

Glad for the clarity on your sloppy pistols, Andy, 'cause when you walked past me and muttered, "Sloppy," I thought you were throwing around accusations.

Kevin Moyer said...

I did 8 Rounds but I cheated (used the box, bar, and bands to complete each exercise). Definetly need better flexibility.