Thursday 08/19/10

Skill Work
Pistols (or "1-legged squats")


3 rounds for time of:
400m run
15 HSPU
15 KB Swings, 2 pood/1.5 pood
15 KTE

Here are a couple of very useful videos on the pistol (from the CrossFit archives):
Pistols, Part I (Adrian Bozman)
Pistols, Part II (Adrian Bozman)
Pistols, Part III (Adrian Bozman)

As a side note, the instructor in these videos, Adrian "Boz" Bozman, is one of CrossFit's most well-known coaches.  Kiley and I were fortunate enough to have him as our head instructor at our CrossFit Level I cert a few years ago.  Boz is a great presenter and coach and can also do some pretty sweet stuff on parallettes.


Keeping track of your progress, whether in lifts or in metcons, is hugely important to your development as an athlete.  What do you use for your workout log?  Are you very neat and organized or is your post-metcon wobbly handwriting a sight to behold (or rather, not to behold, I suppose)?  Of course, it really doesn't matter much either way as long as you can look back and compare how you were performing to how you are performing now.

Some of you may know this already, but for those who don't - we use "tags" or "labels" at the bottom of posts to help you track your progress.  For example, at the bottom of Wednesday's post, you'll see a tag for "push press."  You can click this link, and the blog will bring up every time we've done push press in the past (as a lift, not in metcons).  This can be really useful when you're trying to figure out your progress on a certain lift.  We also do this with the named metcons as well as various timing/round schemes (e.g., Fight Gone Bad, Helen, AMRAP, EMOM, etc.).

We usually have a few back-up options too in case you forget your log or don't have one (see below):

Peter "Burpee" Todd in his pre-workout log days 

(it should be noted that Peter has and regularly uses a log now)

07/01/10