July 12, 2004
20 One legged squats, alternating legs
16 One legged squats, alternating legs
12 One legged squats, alternating legs
8 One legged squats, alternating legs
Post time to comments.
CrossFit Kansas City's Michael and Logan Rutherford at the Onaga Blast Chance and Open weightlifting competition. Dad totaled 227.5 while his son, Logan, totaled 242.
Mike's total would have placed 4th for his age and weight at Nationals. Logan set an age group record in the snatch; he took the lift up only four weeks ago.
Posted by lauren at July 12, 2004 5:05 PM
Just confirming..."One Legged Squats" is aka Pistols???
so is that 20 each leg or 10 each leg? (for the first set)
so is that 20 each leg or 10 each leg? (for the first set)
Yikes!!! just as I begin to feel the least bit of confidence/sense of accomplishment ' cause I could actually do a couple of un assisted pistols; Coach sends us to Pistol Hell...& on the A train even. most of the double digit pistols required a little assistance from the pool table for balance & almost all pullups looked like the number four. also I have a MMA belt test tonight & only 12 hrs to recover .
Cant wait to see Kellys time Anyway mine was..11:26
8:10*. No problems on L-pull-ups, but needed one hand assist for balance on all pistols, so my time is faster than it would have been solo. I don't think I could have completed the WOD otherwise.
Yes, one legged squats are commonly refered to as "pistols".
Left, right, left, right, left, right, left, right, left, right, left, right, left, right, left, right, left, right, left, right, would be 20 one legged squats alternating legs.
Dave, Todd: Way to go!
I would love to do the WOD as prescribed (this is definitely my kind of workout!), but I'm finding that doing a lot of bodyweight pistols is straining the muscles above my left knee so much that it's slowing my training for the TSC. I also have the RKC instructor visiting around noon today for a lesson on snatching the 52# kettlebell safely so I'm delaying pullups to preserve the skin on my hands.
This morning's TSC pistols (a one second pause at the bottom, no touchdowns and all reps must be completed with one leg before starting the next leg) - 5x26#, 4x36#, 3x44#, 2x52#. All sets started with my weak left leg first and all were tight, balanced and solid. Stretched quads, hams and hip flexors between rounds.
I'll do snatches and possibly weighted pullups later today.
Alternated legs as prescribed. Got most all of the squat repetions in the entirety--however, I did neet assistance on the pistols reps. I also changed between pistols and regular 1-legged squats (opposite leg behind). Did regular pull-ups--couldn't nail the L's. Fairly fatiged from some Martial Arts training and ground fighting this past Sat. Time: 9:25.
Rode bike to the gym, finished off with reg. barbell squats, and additional sets of pull-ups and 1 legged squats for form. Fairly pleased, yet so far to go.
I'm abashed to be posting on the same website as Kelly, Dave and Todd. I did this in 8.17, but the "pistols" were barely curtseys in the direction of a real pistol. I lose my balance, and fear of falling keeps me from going down; so lots of my one-leg squats were done with the leg behind instead of in front. Obviously this is much easier, and so my whole workout probably doesn't count. Anyway, hats off to the crew.
All pistols to standard, only one touch for balance on 2nd set.
all "L"'s done palms in. Good form but broken sets used to maintain a reasonable "L".
Box Pistols (aprox. 14")
14:30. New guy! I subbed Hindu Squats for alternating pistols and doubled the reps. L-Pullups were bad. Started w/ L, went to 4 and ended w/ 1. Also, just got to where I couldn't pull any more, did 17 out of the 65 total.
10:28. I had to use a wall for stabilization on the pistols, so that probably decreased my time some.
L pull-ups (all rounds broken)
one-legged squats (pistol style - needed support on the down motion to get to proper depth; lack of balance & strength)
L-Pull-ups broken. Free-standing pistols - plenty of bounce, but no assistance. Coach - how about Cossack pistols?
Finished with lots of hanging leg raises, and then Janda Sit-ups alternated with hanging leg raises. Went to gymnastics class this morning - front tucks, roundoffs, L-sits.
Oops, should have read Coach's comment before doing session. Did prescribed number of pistols per leg. Free standing, no bounce, 1" pause at bottom position. Surprised myself, I was unable to do these 6 months ago and haven't tried them since. Glutes, quads, and hips fried after this one.
Ring L-pullups. Focussed on good L-form and pulling to the mu transition point.
wod as prescribed. pistols were full depth a2a. all L-pullup sets broken - alternated grip on each break.
time = 12:58
worked on OH squats afterward.
First set of L pullups broken at 17/4. Everything else was unbroken and smooth. About 20-25 seconds of rest scattered here and there. I've been working on pistols for fun, I've got them down pretty good.
Balance assist on all pistols. Just found a new movement to work on.
Pistols were no problem which surprised me because only 6 weeks ago I was doing maybe a couple per leg. I love crossfit!!
Pull-ups slow me down a lot.
Broke second set of pullups at 12/6; broke first pistols at 12/8. Left-leg pistols ok; had to use a hand on the power rack for balance on the right.
30 min PT run this afternoon.
I can't do the L pulls in good form; as soon as my arms start to extend, I get a major uncontrollable arch in my back. Full arm extension is completely impossible.
PS - Adam, your WOD counts in my book - you're doing it the best you can!
Ugly one-legged squats, but got through them
Pulled a muscle in my upper back in BJJ yesterday so just worked on the pistols. It's actually easier for me if I hold a 25lb weight out in front of me. Using this, I can get solid reps out of the left leg and even can squeak one out of my left. Although I'm adding weight, I feel like I'm cheating... Additionally, this might prove to be too much of a shock to the knees. We'll see tommorrow.
Sorry, not ready for the pistols. Instead, did 2 sets of 5 reps of The Bear (see message board), 3 sets of hang cleans and push presses. Did pull up and dip work before an hour of cycling.
Tried the one legged squats - knees would just not do them without a lot of pain, so I had to go two legged. Not ready for L pullups either so I did regular ones. So, I did a bodybuilding workout instead (I mix bodybuilding with crossfit anyway).
3 sets 12 chins alternating with dips
4 sets incline dumbbell press 12-10-8-6 reps
4 sets lat pulldowns 12-10-8-6
4 sets tricep pushdown 12-10-8-6
4 sets push press 12-10-8-6
bodyweight squats ~ 100
All exercises as prescribed. Pistols unbroken, but L Pull Ups poor. No problem with the pull part, just keeping my legs up is the issue.
Time was 24:43.
Normally I'd be bummed out at having a time that's 3x as long as some of you, but you know what - I can do unassisted pistols now (details on the message board)! Sure I crashed and burned often in between the successful reps I counted and I looked like I was having a grand mal on the way up, but I was able to complete the required number of reps without hanging from a strap, going half way down or using a pole for balance. After the 1st set I started using a 10 pound plate - not because I was feeling strong like bull, but because I was moving like a baboon . . . . with two club feet (used the plate for balance). All sets of L-pulls broken - singles at the end of the last set.
Substituted HSPUs for L-pul-ups (don't have a pull-up bar yet and didnt't feel like going outside for this WOD). Used the wall for assistance for HSPUs. Did all "pistols". Second time attempting them ever. First time getting them right. I guess I just got it. Awesome excercise. Wish I saw it more in the WODs.
L Pull-ups were more like number 4 pull-ups and sometimes just regular pull-ups. All sets broken.
One legged alternate squats were brutal. Left leg way stronger then right. What gives with that? Should I be concerned?
pullups partition at halfway of each set
squats done against a swiss ball.
forgot the stopwatch, but estimated time is between 35 and 45 minutes.
Tough going all the way, needed some support on pistols--Just another hing to practice on my days off!
L-pullups w/ slightly bent legs. Pistols just below parallel.