10-03-2009 Pistols

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1½ pood Kettlebell or 55 pound dumbbell for pistols.

Post time

Compare to 11-30-2002

22:58

I subbed assisted pistols with no weight. I did the pistols with full ROM to well below horizontal, but used the rack next to me for balance. I focused on trying not to pull on the rack to help me with the extension, but only using it for balance. These suckers are brutal. So was that last 1/2 mile sprint.

I was thinking the same thing Seth. I'll be doing some sort of assist without weight on this one. I've tried practicing these before but they are really difficult.

I had no chance on this exercise. I had a problem with both balance and weight. I used one of the pull down machines as a way to reduce the amount of weight for the exercise.


25:20

i was trying to practice these at home last night, it was extremely difficult. you really need to hold something to keep your balance.

If you've got the strength, and based on your squat numbers, I think you might, you can try holding a lighter weight (5 or 10 #) out in front of you to counterbalance yourself. At least for me, the tendency was to fall backwards (CrossFit has given me enough strength in my ankles to balance with regard to falling to the side). Using the rack to the side wasn't bad, but it kind of screwed up my side-to-side balance.

15:21

With no weight and assisted pistols. Pistols were ass to heels, and I used a rack in front of me for balance. There really is a fine line between using a support for balance and using it to cheat. I hope I did the former. I know my legs are very tired.

I don't think its possible to do a pistol any other way than ass to heels. Once your below parallel, you're going all the way down.

CFWUx2 7/7/15/10(5)/10(5)

0.4 mile treadmill (~640 m)
12 L-leg pistols
12 R-leg pistols
20 unanchored sit-ups
9 L-leg pistols
9 R-leg pistols
20 unanchored sit-ups
6 L-leg pistols
6 R-leg pistols
20 unanchored sit-ups
0.4 mile treadmill

20:25

i'm trying to decide what i hate more, pistols or treadmills. pistols were done in a squat rack holding on for balance using as little assist as possible. i think they looked more like limp dicks than pistols, but did what i could.