Wednesday, March 20, 2013

Wednesday, March 20, 2013 - Workout

I hope all of you recovered okay from Monday's workout.  If you work a job that requires sitting at a desk most of the day I highly recommend getting up every 10-15 minutes and moving around a little even if just for a few seconds.  Drink lots of water and move your joints around to full range of motion every time you have a chance during the day.

We're going to continue the candlestick roll progression that we started working on last week preparing everyone to be able to do pistols (1-legged squats).

Here's the video courtesy of Carl Paoli from Gymnastics WOD explaining the next step.  We will be working on this tonight at the gym:



We WILL be working out tonight even if the weather is not good (the forecast is calling for it to be beautiful)

Today's Times: 5:30 & 6:30 PM

Warm-Up:
- Light Jog
- 3 Minutes Double Under Practice
- Joint Mobility - wrists, ankles, and collect 2 minutes in a deep squat
- 2 Rounds Standard Warm-Up

Skill Work:
- Pistol negatives into candlestick rolls

Strength:
- Front Squat

Conditioning:
2010 CrossFit Games Individual Event 3

AMRAP in 7 Minutes of-
- 7 Deadlifts (315/205)
- 50m Sprint
- 14 Pistols
- 21 Double Unders (63 Singles)
- 50m Sprint

We have 5 different options for scaling the pistols, so please do not let them scare you off.

Post detailed workout results and any thoughts to comments.

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6 comments:

  1. thresa cluteMarch 20, 2013 at 9:09 PM

    FS 80#@3
    2 rounds, plus 7 DL, 1 pistol
    DL #115
    Singles

    ReplyDelete
  2. JamesMarch 20, 2013 at 10:38 PM

    front squat 185#--6 reps
    2 rounds (84 reps)---225# dl, air squats, singles

    ReplyDelete
  3. Gerald IngramMarch 21, 2013 at 6:44 AM

    FS 200-6reps
    3 rounds
    DL-225

    ReplyDelete
  4. FaydraMarch 21, 2013 at 10:31 AM

    Rear Squat *I think* 55 @ 3 *Not sure if it was 55 or 65 depending on the bar*
    2 Rounds plus 7 DL
    DL @ 55lbs
    Squats modified from Pistols
    Singles modified to 30

    ReplyDelete
  5. John L.March 21, 2013 at 1:07 PM

    FS - Only made it through the 3 round. I'll try again on Saturday. I'm dealing with a little lower back tightness that makes the front squats tough to do with good form.

    2 Rounds plus 24 reps - 106 reps total, 275# first round then 225 after that. Scaled pistols with pole, double unders.

    ReplyDelete
  6. Kim FrazierMarch 21, 2013 at 1:32 PM

    FS 60#
    2 rounds, plus 7 DL, 1 pistol
    DL 60#
    Singles

    ReplyDelete

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