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November Challenge: Pistols

By admin | In Challenges, Events and Announcements | on November 2, 2010

Sgt Creepo Impression?

First thing’s first:

Announcing the winners of the October 5k Challenge:
Best 5k time (Men): Jake 21:38
Best 5k time (Women): Michelle 24:45
Most Improved Time: Stephanie 32:00-29:52=2:08

Congratulations go to everyone who participated in the challenge, though. This was by no means an easy course and many of you had never run a 5k before, which is a PR in itself! (My apologies if I got the numbers wrong on the 5ks. Please let me know ASAP of any corrections)

On to the November Challenge. This month, we’ll be focused on a skill based movement: Pistols. We’ve touched on these now and again, but this month, we’ll be working progressions toward getting as many pistols unassisted and unbroken as possible. As always, we’ll announce the details of the challenge over the course of the month.

Go back to this post for pointers on pistol skills. Beast Skills has an incredible tutorial on pistols as well. We’ll be spending some time today working pistols and pistol progressions ranging from step ups, to one-legged box squats, band-assisted, and finally, unassisted pistols.

As a side note, please post to comments if you are interested in the Oly Meet at CrossFit Marina on December 4th. It should be fun and laid back, so let’s get a big group to go down and represent CFI!


WOD 11.02.10

“Nick”
4rds:
8 Pistols
12 C2B Pull Ups
16 KB Snatches
Hill Run

c/o: L-Sits and Mobility

8 Comments to "November Challenge: Pistols"

  • Brian says:

    November 2, 2010 at 6:53 AM -

    AHHHH.. You got me! Full Disclosure, i was being Sgt Creepo and looking at his butt… ONLY cause you kept yelling at him to stick it out more. (whos the Sgt Creepo NOW!)

  • Anna says:

    November 2, 2010 at 7:09 AM -

    Wow Nick this wod looks horrible!

  • Nick says:

    November 2, 2010 at 9:42 AM -

    You’re welcome Anna.

  • Scott says:

    November 2, 2010 at 10:16 AM -

    We hate you Nick! Pistols? Hill run? DEATH!!

    Congrats to everyone on the October challenge. Jake is always a beast….21 min is a great time. Michelle absolutely killed it! I’m very proud of you. Awesome work Stephanie knocking 2 minutes off your time. That’s a HUGE improvement.

    Also, I think Tammee and Shara deserve special awards for their perseverance and positive attitudes. I believe this challenge was the first time either of them ran a 5k. It was awesome to watch them go for it….. smiles the whole way… pushing themselves to a major milestone. Watching you two made me want to push myself to be a little bit better each day. Thanks for being an inspiration.

  • Tamme says:

    November 2, 2010 at 11:00 AM -

    Thank you Scott! Seriously, I couldn’t have done it without you & Michelle cheering me on.

    I have never done a 5K before…how exciting running around the bldg. 12x (ha,ha,ha)

  • Alia says:

    November 2, 2010 at 11:08 AM -

    Nick. I don’t <3 you. At all. I'm down to represent Dec 4th.

    When/how is baseline for pistols?

  • ruth says:

    November 2, 2010 at 11:13 AM -

    Details to follow, Alia! Today is the day we start skillwork and determine where you are with them (which band/scaling).

  • becky says:

    November 2, 2010 at 11:37 AM -

    Nice times people!!
    yay Steph!!

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