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!
12 C2B Pull Ups
16 KB Snatches
c/o: L-Sits and Mobility