29:14 - 26#kb for pistols, "evil wheel" for abs

Ran the first 800 meters at a slow 4:30 pace in anticipation of the pistols to come. The second round clocked in at just over 4 minutes; although my hams and butt were fatigued, the legs felt more loose and the strides easier. I should have pushed harder that round.

I chose 26# for the pistols because that's the most my left leg can handle for more than 5 reps at a time. I didn't count any reps that ended on the ground or needed assistance to do. A lot of repeated efforts on the left side. The right leg is far stronger and more coordinated than the left. No falls or breaks longer than a few deep breaths before pushing out another 5-9 reps.

Used the "evil wheel" for ab work. Full extension to the ground from the knees. I'm still struggling to do a full standing wheel.

what is the "Evil wheel"? is it like the ab roller?

Kelly, did you need to make incremental progressions on learning pistols? They and muscle ups will be 2 of my New Years resolutions for 2004. My squatting abilty has certainly progressed in the last year but I have some doubts about being able to get deep enough to complete satisfactory pistols. One has to have goals to keep the 2nd half century meaningful.By the way we had our first freeze in ne Fla. last night. The humidity makes it miserable. At least no snow to shovel.

I had to modify this one. I am unable to do a single decent pistol using my only bodyweight without support. Originally I thought this was because of my torn ACLs but, since I had no problem with the range of motion when warming up, I am beginning to think it is more of a strength/coordination issue. Yet another Crossfit exercise that needs improvement. For the modification I threw a rope over my pull-up bar and grabbed it with my opposite arm for balance (i.e. if I was working the right leg, I grabbed the rope with my left hand). If anyone knows of a better way to work up to a pistol without using support, I'd be happy to hear it. The sprints gave me some difficulty - not because I was breaking any records, but because my shorts (which fit fine a year ago, were constantly sliding down my rear end) - thanks Crossfit. Used abmat for situps.
Total time was 18:54.

Hi Ed,

No real snow up this way yet. A few bitterly cold days, although most of this holiday weekend has averaged a balmy 40 degrees.

I did have to start left leg pistols using two 8" blocks. I was able to work down to using none after a couple weeks of daily practice of 5 sets of 2 reps. Try them holding a 10# plate; you will probably find it easier to keep your balance than trying them freehand. If you have rings, you can also use those as an unstable balance assist. A few more things you can try: 1) tighten your legs, butt, abs and feet 2) sit back, butt first 3) keep the tension at the bottom, and keep ab tension while pushing back up.

Amazingly, the right leg was a fast learner. I have struggled up the 52# for several singles, and can do rocking pistols and reduced tension pistols with that leg. Why the left side is so pathetic I don't have a clue.

If you check the www.dragondoor.com site you'll find some great articles and pistol/evil wheel questions/answers on the forum.

The "evil wheel" is one of those inexpensive little wheels with handles on either side you can buy at chain or sporting goods stores. Great device despite the deceptive packaging. I'm using the rings to incremently work up to a standing rollout. Those rings are an incredibly versatile tool. Thank you Tyler!

Thanks for the help Kelly.

By using a 27# dumbbell and breaking the pistols into sets of one I was able to get through this in 51:23.

Not as dismal as yesterday . . .

25:20 for the whole set. Did the pistols with only 40 lbs after the first set . . . I think I'd still be doing them if I had to use the 55.

Learning Pistols, courtesy of Mike Mahler.

Kelly and Lynne,

Thanks for the pointers/references on pistol technique.

23:56 And boy those pistols with 55lb db nearly killed me! I still have to use my free hand on the side of the squat rack for balance. But it is all leg going up and down. Oh, the last 800m was pretty comical!

25:45
Shouldn't even bother to report this one. Runs were slow; shins were screaming. If I followed Kelly's standard (don't count the pistols needing assistance) I didn't do any. First round: 24# of chains around my neck. Did all the reps; had to use the squat rack for balance on every rep. Did 25 evil wheels.
Second round: did 12 (6 ea) with the chains; got mad at having to hang on; did the next 12 bodyweight only. Still had to hang on. Did 25 situps.
Third round: all reps bwt only - hanging on. 25 situps. Funny, I used to be able to do 10 reps ea leg of pistols just fine; now I can't do any. And the second 800 was a shuffle. A dismal performance, in any case.

33:02. I used a 40 pound dumbell and was surprised that it actually helped. I did all of the reps, of which I was quite proud. I was surprised how much huffing and puffing the pistols generated. There were a couple that I got most of the way up and fell sideways, but not many. Not being Kelly, I counted them. Instead of the 25 situps I did 20 Hollow Rocks and 5 Russian Leg Raises (hanging, shin to bar).