Nice. I can do this one before golf tomorrow morning!

OOOOOUUUUUCCHHH!!!!!

fun

"Mess you up" for real...

Some of my people will be clinging to the rings for survival.

does it matter which hand you hold the weight in???

That's nuts. Aaaaand it's outside WOD day tomorrow.

I love when we kick it old school

You have to be kidding....55# pistol!

Good thing pistol squats are easy without weight ;)

Doing this at the track while I can...philly's getting real cold real fast...

#7, with both hands. Here's a video demo of a weighted pistol with a kettlebell by Steve Cotter:

http://www.youtube.com/watch?v=ZV0lXdpLdjk

Lauren, thanks for posting about CrossFit NYC's very own Keith Zeier but it's "Zeier" not "Zeiler."

with weight are you nuts? I just started learning this move a month ago

Holy hell. 55# pistols make 800m runs look like a walk in the park.

#13, the weight actually makes the pistols easier in the sense that you can counterbalance your body better.

What is the proper position/way to hold the weight?

Goblet-style is probably the easiest way to hold it.

great to see you Keith! you are an inpsiration person. I hope you visit us again soon. you're always welcomed! Good luck to you in all your endeavors. big hug!

keep safe, Semper fi

Oh man. Awesome.

And by awesome, I mean dammit.

Did "Fran" yesterday 2:38 pr by 55 seconds :)...Fran ís evil

This run/pistol/sit-up looks AWESOME!!!

PROPS TO THE FRAT BIG HUGS BROTHERS AND SISTERS and bad english

wow this looks like a hard one. i like how coach is taking it old school

Let there be scaleage!

What a throwback!! 2002!

There were only 13 comments. The times they are a changing.

Looks like fun.

any good subs for pistols... Last time i tried a pistol(about a 1 1/2 year ago) i messsed my knee up bad (not very strong legs)... I dont want to attempt a pistol again and mess it up... again.. any good subs?

Not in shape at all, though was a real live athlete once upon a time...is anyone doing this to 'get in shape' or are you all hard core. The 800's and pistols were not horrible, but I didn't use weight. Am I crazy or have other people started out like this?

For those who need to see a pistol in action, it can be found in the Exercises & Demos section under the Journal Previews heading... The Part 3 video shows the weighted pistol...

really...pistols with a 1.5lb kb. really.

so, this looks like pain wrapped in suck! let's do it! my legs look like stix anyways! 110 percent! hooha!

Well I guess it's time to get back m shape for the winter, no wait it doesn't get cold in Hawaii. This is time of year it's not that bad

Please comments re:

use of the one hand hold (i.e. "rack position")

VS

the two hand hold in front of the body

#23
Not everyone on here is a fire breather. Some are not as hardcore as they say. Remember this is the internet, people do lie.

The CrossFit community has some pretty honest members, but people will still post lesser times than what they actually did.

# 23

I started two months ago with crossfit. I would into the gym and see people squating with three 45s on each side and wish I could do that, but then I though about all the people who are doing nothing and the gym and I was like, "What the hell at least I am doing something right?" I am not hardcore, but having a program like this with people who are always willing to help and keep you honest is totally worth it. I am glad I have stuck with it and I know anyone who tries it will be too. Push yourself, but go at a pace that you feel just slightly past comfortable with. Good luck on getting back to the old days my friend.
Do work!

The below link shows and explins the pistol very well and give alternative as well as ways to work up to be able to complete these complex movements! Hope this helps.

http://www.powerathletesmag.com/pages/pistols.htm

Anyone notice that Crossfit has been especially hard lately?

Definitely not a complaint - its supposed to be hard! Its like during the spring it was hard with a lot of running & rowing (thanks for the beach bodies, Coach!). In the summer it was hard with all the gymnastics (if I didn't have to do the weighted-dead hang-kipping WOD for another year, it would be fine!). And now in the fall, there's a whole lot of weighted strength work. Guess Lauren & Coach want us to prep for the holiday overeating with enough lean muscle mass to absorb it and ask for more...

All that said, this one looks awesome. No matter what the season!

I seldom blog on the mainsite any more. I am busy with my own crossfit affiliate now, thanks coach. I must stop every once in a while and point out something interesting on the mainsite.

Listen please, The Special Operations Wounded Warrior Foundation, holds very special significance to me. I know that times are tough, if you have ever had a thought about giving to charity, please let the Special Operations Wounded Warrior Foundation be your first choice. If you feel the need, please donate in the name of Nathan R. Chapman for his surviving children and wife.

Even though its hard to write it sometimes,

Have Fun, Train Hard,

Billy

Anyone have an idea how I can find a demo video of the 'pistol'?\Thanks

Well I did not really want to be able to walk properly for the next week anyway..

Does anyone on here work out with the Vibram Five Finger shoes? I just ordered a pair a few days ago, and I'm hoping that I didn't waste my money. I'm trying to strengthen the muscles in my feet and improve my running. Soooo, I HOPE they fit right (seeing as how I ordered them online), and I hope they do what their website said they do (strengthen the muscles in the feet, improve balance, etc.).

36/M/215/74"

Wow, first time doing pistols and I cannot believe how hard they are. I tried with weights but my form was to poor so I did half without weights.

Total time: 18:13....only did half of the pistols with weight, the other half with no weight.

Added another 800M run, 35 dips, and 25 more situps to the end of the routine. I'm beat!

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

No weight for pistols. tt 13:47

#23
I definately started very light compaired to what the WOD said, and I still modify many workouts especially using a much lower weight. I see alot of improvement from when I started though, and that's what means something!
Good Luck!

Did it on a treadmill since the gym staff won't let me take the k'bells outside.

Form could have been better on pistols (I tapped my non-squatting heel on the floor at the bottom of the movement on most reps for balance) and the k'bell kept hitting the floor. Next time I will use dumbbell or hold it goblet style like Eric #15 suggested.

Finished at 14:27.

Felt pretty strong... this is one of the first WoDs I have done without taking time between sets to rest.

(New poster)

17:32 (25# DB, hey, I'm new!)

I've been perusing the site for a few months and finally decided to give it a go. (Only the 4th day, I still feel the K2Es) Great theory and concepts presented here at Crossfit. It's right up my ally. Greatly appreciate the help!

#36

Vibram Five-Fingers are my second favorite footgear (after being barefoot). I workout in them, run in them... I too was concerned about wasting my money, until I started using them. They're great. They're holding up well. too.

No weight for pistols

13:36

ROM sucked for most

M/22/170
My knees hate me right now but got it in 7:10

m/44/185

as rx'd
23:39

25/m/5'11"/208ish

24:30 rx'd. Apparently I am really bad at pistols

#31, that is an astoundingly awesome link for pistols. Thanks!

#43, seriously.

75 sit-ups done correctly (not crunches mind you) takes time.

72 pistols takes time.

What was your second 800m run time in? I guarundamntee it wasn't as fast as your first.

You didn't do this correctly in 7:10 unless you have a healing ability like Wolverine. Stop the BS times.

been up mt taranaki twice. lovely place.

Linda: 21.21

5'7/155/m/29

m/42/162/6'

BW & 14" box for pistols--19:40

#47, HAHAHAHAHA!! You had me cracking up. I completely agree with the BS time. I've felt that many times in the past, but never had the right words to sum up my thoughts. You put it just right, thanks.

CFWUx3~no sit ups

My pistols are still questionable to reach parallel without any weight!

No KB or DB used in pistols~made sure to hit parallel. Took reps away if I did not hit parallel.

unanchored abmat sit ups
runs outside

TIME: 13:00

You are AMAZING Fitmom!!!!

The time by post 47 may have just missed a 1 off i.e 17.
Given him the benefit of the doubt or a mutant leaves among us..

Wow I probably should have dinner last night or something to eat this morning. I stop bout half through because I had no energy. I am going to try again later with my kids so j will have some motivation.

No weight for pistols. Time: 20.45min

24/m/175

used 40#DB because my pistols kinda suck still

19:04

#43 I think I got you beat. 6:34 (1:49 1st 800m, 2:40 for the pistols and situps, 2:05 second 800m) and then I ran a marathon for kicks in 2hrs 30min. Awesome dream for an over the hill almost 50yo! Fun times.

#43. BS. Mutants don't need to do Crossfit. Find somewhere else to post.

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

PR is 00:19:08.4 did body weight for pistols but added 25 more sit-ups for a total of 100

#47
I hate you sometimes!

Listen, just so everyone gets this straight, #47,#50, #53:
Granted I admit sometimes I have to modify an exercise do to lack of resources or for some reason i'm not used to it. Just because someone wasn't able to reach a fast time doesn't mean someone else can't. I did PROPER full sit-ups, I did my pistols at a moderatly fast pace, exception my right knee gave me problems, and some poeple can run fast 800's.
My muscular endurance and lactate threshold is abnormaly great. I have worked hard to get to the point were I am today. Anyone that has any issues can go ahead and tell me. I will be more than happy to record EVERY workout and post it so you can see. I'm by far not any kind of a lier. My times are what they are. As soon as I get back to the states I will be training for the next C.F. Games.

14:54. Sub single leg squat with TRX band for pistols.

bw 165

subbed deads
345x5
395x3
440x4

#23 Jessica:

Howdy! Like every other fitness community or endeavor Crossfit has athletes of all shapes and sizes, beginner to firebreather. There are some who arrive chez Crossfit in amazing shape, with other-worldly powers of recovery; for them the crossfit.com WOD's are a revelation, but in order to continue to progress they need to do more than what we have here. For some the Main Page WOD is all that they need to be among the fittest people they know (kinda where I am now).

For others, probably the majority of beginners regardless of athletic background, the Main Page WOD on crossfit.com is simply too much. Care must be taken to scale the workouts, with a special emphasis on safety. Coach uses the term "long on-ramp to the highway of Crossfit" which is a very useful visual.

Once upon a time nearly every CFer of note posted here. Now the majority of them own affiliates or now have affiliates where they can train among like-minded crossfitters. For the rest of us who for whatever reason find it best to work in the cyber-gym, well, we commune here 3 days on, 1 day off. FWIW, with the exception of #43 who I'm hopeful just forgot a '1' in front of his 7-something (I mean, come on...FitMom was 13!), the numbers you will see here are real.

So, Jessica, it sounds like you've found the perfect place! Welcome aboard. Fasten your seatbelt.

I have never done pistols, I watched the vids and am going to try what I can without subbing...

so would it be okay for me to get a small box and do one-legged weighted squats with my leg as far out as possible, or should I just do the best I can with no weight?

#61 Hinch,

Cool! Were you around when Speal started posting off the charts numbers? Lots and lots of incredulous posts, very few willing to believe the numbers until we saw him on tape and a few saw him in person. My own personal response has been to assume goodwill on the part of ALL posters, in this case either that you forgot a '1', or that you are INDEED that rare newish name who just rocks the WOD's and posts super results. The best response to folks who are skeptical remains Chris Spealer's quiet continual posting of his stellar numbers, with an eventual "coming out" video or appearance.

There's nothing more special than the introduction of another Crossfit superstar, and here's hoping you're the next!

A little behind schedule. "Helen" today, Dirty Dozen tomorrow, this one (with no weight on the pistols) on Monday.

Pack. Sub ab machine, treadmill. 27:00.

Thankgoodness this is on a Saturday. I'll have the rest of the day to keep my legs straight if so inclined. Never done pistols other than at a range and I doubt thats a prerequisite.

19:11
was only half ROM doing pistols

Hinch, I hope you're telling the truth. I would be very envious. I'm just curious to know if you did the pistols with weights.

Hinch,

You remind me of Speal when he first started posting his times and rounds and everyone was thinking there's no way he could have done it that fast or have done so many rounds in 20 minutes. That's a very impressive time that you have posted so obviously there's a lot of doubt from people who do not know you yet.

19:41
used no weight, my pistols were not fully legit, had to help my self with hands sometimes

As rx'd

21:03

12:34 with a 50lb plate.

48/M/6'/180 14:05
the 400's the other day taught me that i could really speed up my run. actually did the last 800 a bit faster knowing that i didn't need any energy left except to turn off the stop watch. my pistols were def not parallel but don't think i could do that without weight. used 55's and did my best. afterwards ran another mile and did dips with 45 lbs extra. I hope tomorrow is a big upper body day...lol

46:00 give or take a few seconds. Cant do a pistol.
½ mile run
60 Front Squats with 115# barbell free weights
25 sit-ups
48 Front Squats with 115# barbell free weights
25 sit-ups
36 Front Squats with 115# barbell free weights
25 sit-ups
½ mile run

I’m hirting fer certin now.

41/m/176cm/72kg

As rx'd

14:46

Used 12kg (~27#) kettlebell for pistols. Hard.

m/45/6'3"/200#

35# dumbell

16:32

M/29/6'4/274

Body weight pistols w balance hand-became helping hand by mid second set

19:19

As rx'd:

22:07

I got nothin'

mod

pistols wo wt
ghd situps

first time doing pistols, plus with sore rt knee, so they were ugly

18:42

me (unweighted seated pistols):
18:42

beemer (unweighted seated pistols):
17:41

Hinch: I truly hope thats the correct number that you posted if it is,Dude thats awesome! Mine however was a lil different. I still have form problems on my pistols but still did them as rxd and think i posted a helluve time on it. My motivation right now thanks to the National Guard is through the roof! I never stopped not once (boy was I dead after it was over) and still did my workout after a short rest.Hooah!

John: Howd it go today? Did you do your dirty 300? mine was Biceps. Finished them all but my extremities are killing me.

Going to the football game...i coach for the Crystal River Sharks Junior Midget Pop Warner team. We're 5-0 playing against Belleview today who we already beat 20-0 earlier this season. Another day at the office,lol.

As RXD:
17:47

31/m/6'/187 National Guard here I come!Hooah!

Zena #36-

Just make sure you ease into wearing the VFFs. Wear them around the house for a few days, then run some 100m sprints on grass or sand, then maybe some 400m intervals on a rubberized track, then for WODs that include mixed-modality stuff, and so on. Don't just jump right into running a 5K in them. Read up on POSE technique and learn how to run on your forefoot rather than being a heel striker.

As rx'd with 35# pistols

14:35

Had to hold on with pistols b/c don't have the strength and balance to get low otherwise. Another great workout combo.

HEY JESSICA:

Welcome to the family! First thing you need to do is take a BIG gulp of the Kool-Aid, then repaet after all of us: 3,2,1, GO!

You have now started your journey into the BEST program on the planet if you dont believe me start ready up on some of the other Crossfit family. Namely: Fitmom, Gillian, Apolloswabbie, Rob Orlando. I could list hundreds of success stories but stay on the Kool-Aid its more than worth it. 30 days from now, you be in the best shape of your life, I guarantee it!

Welocome to the wonderful world of Crossfit.

M/35/175

Tied 5 10# and 1 8# plates with rope...

As Rx'd: 18:45

For anyone who has bad knees, I just did the pistols inside a smith machine.

I put the bar at a decent height and held on with both hands as a guide or for help if the knees started giving me trouble---

hope it helps!

23:15

Can't do the pistols,sub ohs.
135 - 165(pr) than 6X400m@12
Need to start working on pistols.

As rx'd

25:13

Had to break up the pistols a fair amount. Really challenging workout overall. I think I looked a little funny as I started my last 800. I am interested to see how sore I am tomorrow. Probably very.

25# A2A Pistols done standing on a stack of plates
Anchored Sit-ups

22:35

(virus/allergies)

Scaled pistols to bodyweight, except for set of 9 I added 20 lbs.

As Rxd

13:53

m/23/5'8/177

15:36

Subbed Goblet squats with 70lbs instead of pistols.
Sets of 30, 24, 18

So really just want to make sure that proper form is holding the KB/DB in front of the body w/ 2 hands like a kid w/ a cup. That right?

#61 that is smoking fast. Regardless of how fast you did the middle work with the pistols and the sit-ups, your 800 m runs were cooking to finish in 7:10. Just a heads up for you for next time, if you post a video of you where it shows legit ROM, distance etc then there will be no blowback from the community. If you did this workout with legit ROM on weighted pistols and situps, provable distance on 800m run then you are a mutant and probably will qualify for the games with no problem.

Subbed 35lb
Butt to 16inch plyo box
Performed at FARM PROJECT
21.05

Finished in 17:23 with scaled ROM on the pistols and anchored situps. Used 1.5 pood kettlebell.

22:15

sub pistols with support at wall = 23min27sec

m/30/5'8/160

As Rx'd 33:37

If you think you should scale this workout, then definitely do it. My pride got the better of me.

18:12 had to scale Pistols via towel and weight rack

25lbs pistols

23:19

Scaled pistols: body weight only and used sawhorses for balance to achieve proper range of motion and balance. The CF journal movie on pistols really helped. Thanks Doug #24.

13:45

First time doing pistols... did them unweighted and they were still terrible. I'm regretting all the times I used to go to the gym and just work upper body.

Otherwise as RX'd

17:41

This one is a first for me. I'd never even heard of the pistol. Think I'll be taking it easy before progressing into this movement. The Journal Preview videos on Pistol's was a huge help. 3, 2, 1, go!!!!

http://media.crossfit.com/cf-video/CrossFitJournal_AdrianTrainingPistolsPr2e.wmv

22:25 unweighted pistols. It's been awhile and I don't have the flexibility/strength that I did.

M/42/5'11"/180

Pistol progression with 1 pood KB and 12" stool

15:59

SUB 35# ps

22:44

20:16 as RX'd

I must admit that my form wasn't perfect on every rep. 55lb pistols made this one a humbling experience

Did CrossFit Fort Bragg 'Home Wrecker' wod, totally cruel!!!!!!

29/M/141

Pouring outside, so I subbed 3 min jumping rope for the 800M runs.

55lb pistols were way too much for me, dropped it to 25.

18:19

37/m/215/6'4"

16:53. did no where near full range of motion on pistols. it's best to hold the 55# db outinfromt of you to counter balance your body weight as you squat.

Greg

M/39/5'10"/197

I haven't mastered the pistols completely yet so I held onto a pole for balance. I did my best not to cheat to much while holding on (I know it isn't quite the same), but just use it for balance.

Everything else as rx'd=12:48

This is also my 6th straight day of crossfit plus two long runs this week. I did a 7.3 mile run and a 10.3 mile run this week. That added w/ all the cf running and my legs are getting tired. Taking tomorrow off though.

M/22/6'2/160

19mins

assisted pistols no weight

F/22/5'3/106

20mins

assisted pistols no weight

Will try this after soccer tomorrow

Made up:
For time:
100# Clean x10
50 Ab-mat,butterfly style sit ups
Cl x8
SU x40
Clx6
SUx 30
Clx4
SUx 20
Clx2
SU x10
= 12:11, not a PR

DL rep 5: 185*190*195*200*205, Good form/felt good

Erin

M/16/5'11"/168
13:44, no weight on pistols.

F/16/5'8"/138
16:04, no weight and butt to bench pistols.

F/51/5'6"/130
14:56, same scaling as above.

M/50/5'11"/172
16:37, did 55# dumbbell, two legged goblet squats, 30/24/18.
Knees didn't like the pistols.

M/35/66"/200

Nyce.
14:35

Goblet hold w/ db much easier than single armin'.

First Pistol attemp.

20:05 BW pistols, Ring to assist with form.

M/41/180

Did the pistols without weight and still managed an astonishing 24:38!

Anyone want to see my tape? You know, to prove that I'm not a liar?

Forget the video, Hinch. Keep attacking the wods and posting your numbers. Whether you forgot a "1" or posted a remarkable time with a seven-handle, you owe no-one on these boards anything. And good luck on your road to the games - it's getting tougher every year.

More better faster

16:57
unweighted pistols. butt to 16" box

M/49.8yo/151/1-1-06

"Helen" as Rx'd 13:39

My PR is 12:01. Not a very courageous effort today I'm afraid.

14:25 w/a 50# dumbbell. Held on for balance.

i love wods that reveal serious weaknesses.
pistols are crazy, especially with a 1.5 pood kb

time: 25:18

* time to practice my pistols in my warmup stricter and deeper with better form

Puppies:
Run 400 meters
12 pistols
15 sit-ups
9 pistols
15 sit-ups
6 pistols
15 sit-ups
Run 400 meters

11:58 (reduced ROM pistols from a 20" platform)

pistols did not look good at all and did them with a 25# db.

running on a track 165 m long. Lost track of how many laps I did for the first 800m, so ran ~950m(5.8 laps instead of the 4.8 laps)

totals:
Time:14:05
Run: 1750 m
everything else as rx'd totals

22:12

Wow, a serious weekness has indeed been discovered. I really need to work on the pistols and progress to adding weight.

BW pistols holding on to a rope for stability, GHD sit ups, running with my Portuguese Water Dog nipping at my heels.

Hmmm! Not looking forward to the Pistols. Well I guess that it's just a way of keeping things constantly varied.

I remember when I started following the WOD back in January and thought "WTF!" HSPU are you kidding me. Now I do them daily in MFWU before the WOD. I'm still a Kool-Aid drinking CF loving mofo. I'll try to remeber to post my outcome here later.

As rx'd with 60 lb KB
16:04; was hoping for at least 15 min but pistols sucked. Used to be a strength, but now it's back to work on them.

19:12

Subbed: 20# weighted vest for pistols.
Situps: Abmat (not anchored)

Result: surprisingly pistols went pretty good. Last 3 reps of each set were gut checks but overall not bad. Didn't have confidence in my ability to balance a KB so went with vest (which worked excellent)

Best of all: This wod shouldn't destroy my golf swing this afternoon like some wods have done in the past!!

Off to the course for possibly my last game of year.

sub 20# MB (tried 35#, but that was too much)
reps broken & form not great, but redid any fails

f/29/135/5'5"
18:54

Didn't feel good at all...lower back is giving me troubles.

Runs on treadmill
55# dbell on pistols, couldn't balance to save my life though :(
Anchored Situps

27:13

Dane V-17:02 as rx'd
Dave S-16:05 as rx'd

Worse WOD of my life 49:24 as Rx'd Reduced to singles from the get go.

M/23/185/5'10

I subbed for regular one legged squats as I still need to strengthen those before I started adding a kettlebell.

20:22 was my time.

18:09 and glad to just finish.

This one really tested my "coordination, balance, accuracy, agility."

Single weight didn't work for me on the balance part. Fortunately, we have a pair of 12 KG bells, so I got to do the Rx'd weight, although it was split evenly between both hands. Bells hitting the floor limited ROM to just parallel not below, as I just wanted them to tap, not to get a push off. Unanchored Abmat situps, runs on treadmill at 1% and 8 mph.

20:22 unweighted pistols. The final, rubber-legged 800m run was grueling. This will hurt later for sure.

Been Crossfitting for 1 year and 3 months. Wish I knew about this 10 years ago. I'm a lifer now!

M/38/5'10"/178

C: 18:06 No weight on the pistols

BG: 21:19 one-legged squat with the picnic table bench as butt support.

ran ~.5 mile on the inner loop of rice campus, starting at GRB. Nice rainy day for it!

NUCF, that's a killer time yo.

Today was the first time I have been able to do pistols, so after practicing for a while I did the WOD doing unweighted wobbly pistols in 20:19.

I was stoked to get pistols, I love when there is wod that has something I suck at.

24/m/160/5'9"
14:12
with 55bs, but second leg on a bench for stability

Did this one at the home gym, in the Colorado sun. Don't have a 55 lb anything so I held a 45 lb. plate, did a pistol progression (one legged sit-in-a-lawn-chair) instead of true pistols, ran twice around the block as an approximation of 800m. 13:06. Cash out: light yardwork at the expert direction of wifey. Great day. Football party tomorrow, go Broncos!

17:43 all as Rxd but no weights... my stability sucks.

#120 bingo

The 1-1-06, at the end of your physical description, is that your crossfit birthday?

You might not have had your best effort today, but at least you did it. Still, not bad for an old guy.

I should mention that I did pushups subbed for situps to avoid formation of the CYST!

22:14, no weight, good form until the last set of pistols. Used the rack for support (and probably a little more) on the last 5 for each leg. In hindsight I should have scaled this one and focused on form and ROM until my pistols improve.

Almost fell off the treadmill on the last 800 meters due to jello-leg syndrome.

This is my 3rd WOD and I am already hooked.

M/44/6'0"/180
Subbed 100m rowing for running. Pistols no weight using squat rack for balance. Just re-started doing pistols and not so much fun....
15:44
@7:55 for rowing. A lot of walking between areas. Probably wasted at least one minute or so walking around between stations. Need to have things set up a bit better next time. Really fun WOD!

21 mins as Rx

Kevin C # 142: yes, New Years Day, 2006 was my first CF WOD.

m/227/25

as rx 24:03

was a tough one.

First time doing pistols...so, obviously they were modified. None the less felt it.

22:01

Pistols are my nemesis, so I did a puppy scaled version with limited ROM using a 14" box:

Run 400 meters, 12 left-legged pistols, 12 right-legged pistols,15 sit-ups,9 left-legged pistols,9 right-legged pistols,15 sit-ups,6 right-legged pistols,6 left legged pistols,15 sit-ups,Run 400 meters 6:48

M/44/185/5'9"
1000m Row
15 - 95# OHS
25 - GHDs
12 - 95# OHS
25 - GHDs
9 - 95# OHS
25 - GHDs
1000m Row
18:38

subbed:

800 meter run with 1/2 mile on elliptical at level 8
assisted pistols, using the dip bar for balance, without weight
25 swiss ball situps

19:05

Sub'd 60, 48 and 36 box jumps to 24" for pistols on account of my lower back. All else as rx'd

15:40

Edwin, way to get through the wod by any means necessary. My hat's off to you.

F/43/5'8/240/BF54%

BrandX scaled to Buttercup
21 minutes

#83 J-Bird Good luck with your game today. Can you do the Dirty 300 in 6 sets of 50 reps w/2-3 hour intervals between and still get satisfactory results?

14:43

22:38 Sub Single-Leg Step-Ups with 20-inch Box and 25 lbs

21:31
I've never done Pistels. Does it count if I did them with no wieght and a bench under my butt?

WOD - 19:11 [mod: 2x25# DB, alternating leg pistols; ABMAT situps]

M/26/5'10"/185

21:50 as prescribed with a hilly half mile loop pushing a baby in the stroller. the last 800 was a killer on the hill! I finished hard though!

21.09 with 25 lb dumbell

18:03 - 15 and 12 round with 26lb Kb to low bench. 9 round full bottom to bottom with no weight with balance aided with strap.

this took me 25 minutes, I took my time with the weighted pistols. I know this is kinda slow but i wanted to do the pistols right.

M/23/170/6'1

Mod - BW pistols (first time doing them)
14:55

Used a pole in front of my foot to prevent my knee from going forward forcing me to use proper form. Kinda dropped into the bottom position. Had to use a little support on the way up. Strength in the very bottom of that ROM is not to hot. I think I am gonna start adding pistols into my warmups.

First time making it through a WOD with no rest though! Only been at CF for 3 weeks now.

34/F/5'10"/160

For the first time I can remember, I didn’t write down the WOD correctly; I missed the final set of 25 sit-ups :(

As Rx’d w/35# KB, but minus the final set of sit-ups
22:10

I know it would only make a 45-60 second difference in time, but it really sucks to have not done the WOD exactly as it’s written.

14:51
with assisted pistols. (first time doing them, still feeling it!!)

m/29/5'11/168

rx had to stand on a plyo box

brutal, just wanted to finish
41:43

M/18/160/70

9:26 as rx'd

33/F/161cm/60kg

Did the pistols holding onto a pole. Am determined to get good at these - they will be my new party trick!

24:19

#23 - Welcome to crossfit Jessica. I recommend scaling all WOD's to a degree that is challenging for you. Stick with it - it will change your life.

I need a little advice...

I've been doing CrossFit for a little over a month now, and previous to that I had five years of weightlifitng experience as well as playing sports since I was about 10 (I'm 22 years old). I'm in fairly good shape, but my 6'4" 225 lb frame does have some chub on it. With that being said, I have the following problem: I can barely do a pull-up.

I can keep up with CrossFit exercises (cleans, bench, squats, dumbell swings, you name it), but I cannot do one or two pull ups let alone 10 or more. So my questions is does anyone have any advice of how I can fix this pretty big weakness in my training? For now I've been using the assisted pull up machine at my gym for the workouts but I haven't gotten much improvement. Anything you got I will appreciate it.

11:44

make sure you're doing kipping pull ups rather than strict pull ups. These are crossfits standard pull-ups and are consistent with their philosophy of using the entire body and core rather than just an isolated muscle. Jumping pull-ups are also helpful. I could only do a couple when I started almost two years ago...now up above 25.

Started cf just over a week ago.
Did not go all the way down on pistols, no weight, trying to get the form down. Had to put right foot down when doing left legged pistols, knee not strong enough yet.
Otherwise, felt great. Hope to work on pistols soon.

15:39

M/29/5'7"/145

My first wod ever had to do no weight and assist a bit on the pistols......legs too jelly at end and had to walk the last 800m .. Feels good tho!!!

WOD as prescribed: 38:16. I should have picked something lighter than a 55lbs dumbbell for the pistols.

Still sick from a severe cold/virus from the past two days, so I worked at 40-50% effort and a subbed WOD:

Row 4 minutes (rower was broken)
50 squats
25 situps
50 squats
25 situps
50 squats
25 situps
Row 4 minutes

18:55

No where near how hard I wanted to work or where I wanted my time, but I can either do something, or do nothing!

10:38 no weight and good form. add a couple minutes with weight but the knees may not agree.

33/m/165
1st time doing pistols. Subbed w/o weight.

17:42 need to work on pistols

M/21/187/66"

20:59 with 15#. Could have gone heavier.

Later worked up to 3x1 split jerks at 80% (205#) for skill work. Need to get front foot further forward, back heel off ground and knee bent, and both feet more pigeon toed.

i substituted Squats with a 55# weighted ruck because I've never done pistols.

m/28/165: 18:26

m/41/6'0"/192

sub'd pistols (after finding out I need to practice the movement) for squats

11:17

25:27

First time doing pistols.
No weight. Tough!!

38M/5'10"/168#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 120# SP 1x5; 130# SP 1x5; 135# SP 1x5.

As Rx: 22:00.

C/D: pull-ups 1x20; PNF of hamstrings; static stretching quads; foam roll.

Runs on outside road course (60F, 51% humidity); AbMat sit-ups.

Umm... Hinch... I crunched the numbers here and for 7:10=430 seconds.

The fastest 2 legged air squats I've seen or done are just under 1 second apiece. I'm going to assume you may just be supernatural and did each pistol in 2 seconds. 72x2=144.

Again the fastest situps I've seen or done are about 1 second apiece also. 75x1=75.

144+75=219
430-219=211

That math means you had to do both of your 800m runs in 211 seconds which is a full mile in 3 minutes and 31 seconds. As of June 10, 2009, the fastest mile ever run is 3:43.13 by Hicham El Guerrouj of Morocco.

So I would like to be the first to congratulate you on not only breaking the world record run time but doing so while performing weighted pistols and pullups all without taking a single second to rest. Awesome job.

Correction... weighted pistols and *situps*

modified pistols with 35 lb. kettlebell
18:44

subbed 60 24in box jumps for each run
assisted bodyweight pistols (full rom)

15:30 (estimated time)

just discovered my new digital kitchen timer erases the time when you hit stop
it was around 12 min when i began my final box jump set

RX'd: 15:24

Gary: 19:41
Joe: 15:21
Cris: 25:05 (Walked instead of running due to severe cold)

Hinch: I am going to go ahead and tell you that I have issues. Please make good on your offer to record your WODs and post them, so that I can humbly withdraw my accusations of BS.

I have been around long enough to see some truly amazing times/scores on all kinds of WODs, so I can believe quite a lot, however I find Jack's (#182) number crunching to be irrefutable. It would be like if someone posted to the comments that they got a 1:30 "Fran". I think we'd all be within our rights to be skeptical.

Jack you just made my day that was hystericall

33:54

no weights and braced my hands on a wall.

otherwise as rx'd: 17:13

M/20/6'1"/196
15:00
tried recommended practice pistol while keeping form
and holding post..first rep brought horrible knee pain idk why..
Did one leg squats with other leg behind on bench..didn't push hard enough..ready for the next one..

26/m/185/68"
Subbed in 30# KB (only one available at my home gym) and anchored sit-ups - 17:46.
2:56 on the first 800m - big slow down since I used to do those in 2:05 in high school 8 years ago...

Going on 70 days of crossfit.

I think a lot of people said the same about Brett Marshall's (aka AFT) 1:49 Dianne. 45 225 DL and 45 HSPU. 90 movements in 109 seconds.

m/19/172/6'1"

11:13

didn't quite go deep enough on the pistols.

19:19

Unweighted pistols using support. Subbed GHD situps for situps.
800m 3:10
15/15 pistols 3:14
25 GHDS 1:24
12/12 2:34
25 GHDS 1:50
9/9 1:37
25 GHDS 1:56
800m 3:30

Jim, #194

90 movements in 109 seconds is possible. If you look at Jack's number crunching in post #182, you'll see the logical impasse.

m/35/153
Wod w/35lb kb 19:50
That wore my back out....

16:34
Unweighted pistols, alternating.

flexibility severely hampers my squatting. gotta do more PNF.

ugh.

-e

@Hinch in regard to #182
I have to agree.. I got ready to crunch the numbers to support your time when I saw the first doubt post.. but then I realized that when I was competitive at the state level in the 800m, I was running about a 2 minute 800. X2 is at best 4 minutes.

This leaves you 3mins 10 seconds to complete 75 sit-ups and 72 pistols. I'll but 75 sit-ups @ second a piece as I have met a couple guys in the military that can accompish this.

This leaves 1:55 for 72 pistol squats, along with any time it takes to swap events (e.g., pick up the KB, stand up from the sit-up position, lay down, etc.)

Now, I'm not going to claim impossible here, but I strongly doubt anyone in the world is going to accomplish the type of time you have posted... ever.

800 m run
115lb back squat: 15
25 GHD situps
115lb back squat: 12
25 GHD situps
115lb back squat: 9
25 GHD situps
800m run

About 20:00mins.
Forgot to start watch right away. Working on incorporating GHD situps into more workouts, just started doing them last week. Sets of GHD were more broken up as I went. Next exercise to work on: the dreaded pistol. Couldn't bring myself to do them both today.

16:23

800-m runs at track (3:02, ~3:20)
pistols (unweighted, above parallel, redid several reps)
unanchored Abmat situps

Feeling fresh after a break. Pistols need work.

Sub Split squat for pistols, with rx weight- most can not do high rep correct pistols that I have seen very advanced. Everything else as rxd- 35 min still recovering from a flu-

27/f/5'2/132#

breakfast: run 5 miles = 37 mins

cfwu, warm-up pistols

WOD:
as rx'd w/35# db for pistols, anchored situps

time = 21:58

that wuz tough.
herpaps should've used less weight and kept the intensity higher.
lower back still tender from Diane as rx'd. sore everywhere. from the past few days

CG E-City CrossFit
Leary(m/44/5'11/200)
15:46*
scaled to body weight squats off box

And for the record, to join the chorus, Hinch, you're full of it. There seems to be almost daily one time posted on the board that doesn't seem right. I don't just mean, "wow that guy/girl is off the chart absolutely incredible," I mean "that guy/girl is off the chart mathematically impossible," as shown today by Jack. I'm betting it's the same person who gets a kick out of it on a daily basis. It does make me feel better about being honest though, maybe even a little self-righteous that I don't have to "stoop to that level." I say keep it up, it's like a challenging puzzle to solve everyday, trying to find the one impossible time. Thanks for the extra entertainment.

5 Rounds For Time

5 JC’s (115)*
15 Burpees
10 Wall Balls (20)

49:50

*A JC is a deadlift, then Power Clean and Jerk, then place the bar on the back and Squat, from there Push Jerk, then lower bar to shoulders and Front Squat. That's one rep. I borrowed and modifed the workout from the guys at crossfitstaugustine.com

This took much much much longer than I figured it would. Their WOD called for 10 reps...

15:15

heavily scaled, just did "air" squats nice and deep perfect form in place of pistols.

Never done pistols before (not with my legs anyway) so did progressions, mostly holding on to a vertical pole
Subbed 1000m rowing for running
1000m rowing
9LL
9RL
25situps
9LL
9RL
25situps
6LL
6RL
25situps
1000m rowing
24:03

As prescribed:

15:15

M/34/70/205

No bs here. I can't do a single pistol, so I played around with form on them with a wall for support. Then did tabata for pull ups, sit ups, and pushups.

Totals
Pull ups - 28
Sit ups - 101
Push ups - 92

Pistols done with no weight down to a box well below parallel (around 12"), runs on treadmill, situps on the GHD.

16:15

m.23.175

no rx'd for me today.

used 1 pood kettlebell and went to a 15 inch box. pistols need work.

20:38

Mark: 16:16 (from the top of a 24" box to ground, slight post assist at sticking points, left stronger than right)

Theresa: Whoa! A super-sized 'chink.' I try to forget these things exist.

17:20 - to top of 14" box; attempted 10# weight 1st set. Ok on left side, right very weak & unstable, wound up using doorway for slight assistance. Not happy with pistols but am happy with 800m. 1st time back to full run since June.

24:23, but can't be sure on the distance for the runs (got a late start and just decided to run in the neighborhood, going to measure it tomorrow, but hoping the distances were a bit long)...

This was my first time doing "pistols" so I did NOT use the rx'd weight. Amazed at just how much stress the pistols placed on the CENTRAL NERVOUS SYSTEM! My heart was pounding! I would have rather done DL's w/ 400 lbs for the same number of reps!!! LOL! Also, for those who may have difficulties w/ them, as I did, I placed a towel around the last banister of my stairwell (ensure it's low to minimize the urge to use the towel to pull yourself up). It provided the confidence to achieve the proper depth and ensured I was able to use proper form. Just my $.02. I hope this helps.

I was feeling "froggy" after the workout so also did 2 of the 3 rounds on the Crossfit Endurance site (cycling). I was drenched!!! BTW, there's a reason they recommend waiting 3+ hours after the Crossfit WOD...lol.

Both were great workouts! Thanks to the Crossfit teams! Been on the program for 3.5 weeks and am amazed w/ the results! I'm a believer!

Lastly, a service member myself, I want to thank all those who selflessly serve our country and all those who support us! Take care!

GO NAVY, BEAT ARMY!!!

39/m/190
as rx'd except...
one-legged squats no weight :(

13:53

So that's a pistol! I need work on these. Legs feel like jello and my form was questionable. Did workout without weight and stabilized on wall. Otherwise, as Rx'd. These are tough to do. I will include these in my warmups in the future.

17:42

For time:
2:30 speed bag
2:30 heavy bag
15 front squats 115
25 sit-ups
12 front squats 115
25 sit-ups
9 front squats 115
25 sit-ups
2:30 speed bag
2:30 heavy bag
24:55
m/52/215

m/40/170/5'10"

Humiliating!!! Ridiculous!!! Used 1 pood kb and fence for stabilization (i.e., cheating) on pistols. Hope to do as rx'd with no assistance in future. Interesting sensation on that last 800m after the pistol work.

22:48

22:08
Did 0.7 mile run instead of 800m
assisted pistols by holding onto ring

M/47/66"/135

APFT 300

Second day trying cross fit workouts, today much better then the thursdays workout.

22:09

M/20/5'8"/153#

As rx'd 23:44. Pistols need a bit of work.

Cfwu - no sits

No weight

13:00

Pistol range of motion is pretty weak...added 6 each leg before last 800m run

14:20

27:01; unweighted on the pistols, two laps around block for 800's

everything was as Rx'd except for the pood, replaced with a 45# plate

1:00.19

longest work-out ever

20/m/5'11"/163

Scaled 12-9-6, no weight

15'23

as rx'd
19min 46sec

Scott m/49/6'/207
40# KB held pole ab-mat sit-ups 13:56

Janet f/50/5'9/160
30#KB held pole, GHD to parallel 15:24

Pistols need some work

28:40 pistols on box with 10# 5 reps each

My pistol squats are mechanically broken, and it would take me so long to complete the reps, that my intensity would drop off. So I substituted the pistols for squats with 95 pounds 30-18-12. Time 14:54.

Never did pistols before, so did the workout without weights...and they were still killers.

Finished in 18 minutes. Male - 37 - 160 - 5'6"

Well, I did the Pistols without weight and holding a bench like a crutch (first time doing them) and going all the way down till i was "Calf to Ham." I did do more than Rx'd, though to make up for it, and did one arm KB swings with a 20lb KB (21/15/9 each arm) after the WOD. Sit Ups done with KB on foot.
So:

Time was between 17-18 Minutes (Forgot the stopwatch and started when the Minutes changed on the Cell Phone)

800m Run
25 Left Leg Pistols (as described above)
25 Right Leg Pistols (as described above)
25 Sit Ups
15 Left Leg Pistols (as described above)
15 Right Leg Pistols (as described above)
25 Sit Ups
10 Left Leg Pistols (as described above)
10 Right Leg Pistols (as described above)
25 Sit Ups
800m Run

Legs were very shaky afterwards and tired...LOL...

20:06
Just body weight on pistols

Pistols mostly without weight. very rough form
32 min. Need to push myself harder on cardio.

>> NEW TO CROSSFIT <<

Pistol replaced with - split leg lunges, rear leg elevated on a bench and holding a 20kg DB at peck level ...

Time was 14:44

m/19/150lbs

13:53, subbed 55lb dumbbell for 50lb

22yo - 5'6" - 145lb

Not Rx'd: No weight and assisted...so lame

16:55

m/48/179

Needed to work on my overhead squats, so I did the following modified version of the wod:

Run, 880 yards, 3:30
Overhead Squats, 95 lbs, 15 reps (5-5-5), 3:11
Sit Ups, Unanchored, AbMat, 25 reps, 0:47
Overhead Squats, 95 lbs, 12 reps (4-4-2-2), 2:49
Sit Ups, Unanchored, AbMat, 25 reps, 0:45
Overhead Squats, 95 lbs, 9 reps (3-3-3), 2:41
Sit Ups, Unanchored, AbMat, 25 reps, 0:52
Run, 880 yards, 3:46
Total 18:24

Runs were slow; overhead squats were ugly. Need to keep working on my overhead squats to develop better depth and stability.

Wow those pistols are difficult!
-did the pistols without weight.

Total 27 minutes.
... first 800m was 4.5 mins, while 2nd 800m was a painful 8 mins. :P

subbed 400 m run for pistols. time: 35 minutes

58/M/201 - Well... I subbed for everything; row 1000m, back squat @ 115lbs, abmats - 26:50

48/F/125 - subbed; 1000m row, pushups and pullups for pistols - 23:45

Oh, BTW, we did rounds of 30,24,18 reps for what we subbed for the pistols

17:19

wow, I've never done pistols with a weight. It was too difficult to go all the way down, so I squatted to about 90 degrees.

21/m/155/5'8

38/m/225/6'1"

~24:00

Pistols: no weights on box (need to work on form and flexibility)
Everything else as Rx'd.

Subbed unweighted, alternating pistols, after doing one with 55 lbs. Ouch.

25:50.

My form on the pistols improved throughout, and by the end I was actually going faster than in the middle. Keeping your hips back definitely helps.

37/m/185/6'
Did not do this one. I did however do:
1 Mile
Fran
Non CrossFit arm workout

My lady will be running the 5K "Race For The Cure" in the morning. Go love go!

M/29/199/71"
No dumbbells, so did pistols unweighted.
24:05

Subbed 3 minutes kickboxing the heavy bag for each running segment and did BW pistols (they were hard enough!) everything else as Rx'd.

18:12

Did the Army 10-Miler Shadow run here at Camp Phoenix, Kabul, Afghanistan.
1:23:45 Total
8:22.5 mile per hour pace

m/46/195/5'9"
great workout,pistols were a great change up for me from doing all the kettlebell swings upper back still recovering.
rx'd time- 21:53

subbed 1mile bike for run (foot messed up from 1/2 marathon last wknd)

11:04

subbed 1mile bike for 800m runs

11:04

M/25/5'9/185

"CFSB" Back sqt. 3x5, WU 185x10
225x5
235x5
255x3-Bailed out cuz I felt a sharp pain in my rt butt cheek.

5-10 min rest, then MET-CON

3 rnds : 10 95# thrusters, 400m run, 8 2pood KBS
Time: 13:57

4/10/09

15:44

Cannot do pistols yet. Did squats with 20kg DB cleaned to each shoulder for prescribed reps.
Runs on treadmill.

26min, did 25kg dumbbell pistols on bench

F/27/114

one legged squats
18:15

Didn't pay attention, did alternating leg pistols instead of straight through...

23:59

30/m/66kg

using 16kg kettle bell, no weight for last round of pistols

21.45

First time doing pistols--great exercise. scaled to 35# kettle ball. Not great range of motion. I have a hard time keeping my leg out straight and can only make it to about 90 degrees on my weighted leg.

Warmed up with a boxing class.
22:00

Runs, Weighted Pistols, and Sit Ups.

F/45y/62"/135# JULIA
Subbed Pistols with 10" One Leg Step Downs
39:47

M/40y/68"/157# GEORGE
Scaled Pistols to use 20# Kettlebell
31:17

First time doing weighted Pistols. I only fell on my butt once!

Subbed Air Squats for Pistols.
10:54

Did unweighted squats, assisted by grabbing squat rack. Could do it unassisted w/right leg, but still building back up on the left.

20 min

15:45

Did one legged squats with one leg on a bench

around 24:00 as rx'd. Man those weighted pistols were tough. Did the wod by the sidewalk globogym window, had a little audience, good stuff.

M/47/170/5'10
24:00
No weight on the pistols, first time doing those.

26min
pistols w/35lb DB

Ran from my house to the gym, approx 1 mile.

10 rt leg
10 lft leg
25 situps
9
9
25
8
8
25
Run home
20 min total

pistols + situps 7 mihutes

sick and ret achilles hurting

13:48 TT bike from HS to home.

15.48

20:54 extended leg heal touching on pistols

800
15-135lb squats
25su
12""
25su
9""
800
didn't time. Felt good.

It's unfair to say Hinch had to run a mile in less than 3:43. To be fair he only had to run 2 800's in Olympic average times, somewhere around 1:44 each. that averages out to about a 3:30 mile. that gives him another 13 secs. Split that over 147 reps and it works out to .08 sec extra per rep. The numbers are completely logical. I am looking forward to seeing more of your times Hinch. You are an inspiration to guys like me.
31/m/178/5'9"
BW weight pistols w/support rope
14:32

As rx'd, 26:23

Used a 55lb DB and had to switch legs in between sets (ie, 5 w/ left leg, 5 w/ right, 5 w/ left, etc). Didn't think I was going to be able to do full pistols w/ 55lbs. This time is embarassingly slow; the pistol recovery time was what slowed me down. I think I can do this sub-20mins next time.

First time doing pistols... haha a sight to see. I used support for balance but otherwise as RXd:

17:31

This was my first time doing pistols... a sight to see. I used a wall for balance and no weight, but otherwise as rx'd:

f/24/120/5'3

17:31

m/46/176
24:33 all pistols broken and looked bad.

30/m/71"/184#/Camp Taji, Iraq

CFWU x3
25:21 as Rx'd

Pistols were definitely the challenge here. Very broken sets, but all done with 55# DB on flat ground with no balance support (only fell 3 times).

I had a hard time keeping my shoulders and head back, and my raised foot touched the ground sometimes. In any case, I was concious of my form and tried to keep it as strict as I was able. I'll work more on technique with lighter weight.

Definitely not Rx'd
MFWU x2

Pistols were not weighted. I did them with rings for support. I could tell that my form was very terrible.

17:25

did pistols on platform with 30lbs. Still have much improvement on them!

18:06.45

Did this yesterday and used treadmill @ 1% grade for runs
time: 23:05
runs - 4:10, 4:01
no weight on pistols and I had to support myself to do them.

First time with the pistol today. No time, just a focus on technique for me. I still had a very hard time with them.

Second crossfit workout. Crazy one! 17:45. Couldn't do pistols so i subbed in single leg step ups onto a bench. No weights. Looking forward to trying this one again.

16:34

34 burpee warmup...yay burpees!
used handhold on pistols, approx. 85% of bodyweight

26 12 subbed 30 lb dumbell

Never done pistols before, so used hand-hold to help for balance...No additional weight, obviously. Took about 14:00.

Need to work on pistols from the videos.

16:40
Pistols without weight, sat on bench for form
GHD situps (bench+squat rack+swiss ball)

m/30/6'/170

modified. no running and subbed pushups for situps. pistols no weight. left leg good right leg no good had to use my hand for balance.

8:01

21:33, almost as rx'd.

I attempted to do this one as rx'd. My pistol form sucks though. My choice was to do great form and depth on these with no weight, or use my new 55# kettlebell and do them a little more half-assed. I chose the latter. Pistols were done with the KB, with a picnic bench behind me (not deep enough), so I could sit and notworry about falling down. Also, on the round of 12 and 9 pistols, I was alternating legs every 3 or 4 (slight scale-down), instead of doing 12 or 9 straight.

Situps were fast and felt great. Runs felt as good as they could. Need work on pistols.

m/23/5'8/150

modified 31:23
stood on bench for pistols and dropped till foot hit ground. still trying to learn pistol form properly.....left leg seems to be so much better than right.... Im trying to get in shape to play some semi-pro football in march, 6 months to go, not totally sure if its possible but we'll see

I would LOVE to see Hinch's video of his worout if he's willing to prove it.

Kevin 21/190/5'7"

First time since starting CrossFit that I wasn't sure if I could complete the WOD as Rx'd. Did about 3 reps with 55lb dumbbell and realized this was really going to suck.

I actually ended up pulling my hat over my eyes and blacking out the workout. I don't remember most of the reps, my friends talking to me, anybody else in the gym- nothing. Hasn't happened since I competed in gymnastics. My nervous system was totally shot, and apparently I was pretty much whimpering/crying for about 15 minutes.

As Rx'd in an agonizing 31:09. All reps legit.

Oh, I got a huge PR on my first 800 though- 2:47. Just read up on POSE technique; I couldn't believe how much easier it was.
------------------
Jake 20/155/5'8"

BW Pistols with wall for assist. 19:49.
-------------------
Chris 21/185/5'9"

BW Pistols with wall for assist. 17:40.

m/39/5'10"/195
30:40 as rx'd

Took some liberties with this one. Done in my vest with front and back, but no side plates, so about 20 extra lbs. and instead of pistols I did split squats

14:53

19 minutes

Cycle 22 K in 55:00 minutes Avg ~28 KmH
then;
CFWU2
Pistols each leg 0x3,10lbx1,25lbx1,1 pood KBx1,1.5 pood KB x1 for WU

WOD Scaled to 1 pood KB
24:39

Missed today due to retreat. No PR on this WOD. Next time is bench mark

.25 mile run 3:21(4 laps outside lane)

15 l pistols, 20lb dumbbell
15 r pistols, 20lb dumbbell
25 anchored situps (unbroken)

12 l pistols, 20lb dumbbell
12 r pistols, 20lb dumbbell
25 anchored situps (unbroken)

9 l pistols, 20lb dumbbell
9 r pistols, 20lb dumbbell
25 anchored situps (unbroken)

.25 mile run 3:19 (4 laps outside lane)

had problems locking out at top on l pistols

20:15 10/04/2009

row 480 m
9 left-legged pistols 20 lbs
9 right-legged pistols 20 lbs
15 sit-ups
7 left-legged pistols 20 lbs
7 right-legged pistols 20 lbs
15 sit-ups
5 right-legged pistols 20 lbs
5 left legged pistols 20 lbs
15 sit-ups
row 480 m

15:30

I wanted to work on this one since I've technically never worked on pistols. The 800 m was .5 mile on a treadmill, I went as far as my ROM would let me on the pistols, and the sit-ups were full sit-ups... not crunches.

My time: 26:58

Well now that was fun! :)

"PROPS TO THA FRAT!!!"

Franiel

I should of used a wall like other people... I'll remember that next time...

subbed assisted non weighted pistols as my form is not that flash other wise as rx'd

11:50

Rx'd

24:30

The pistols were tough, had to break sets up, but didn't switch legs, so this ate up lots of time.

as Rx'd except with body-weight pistols

22:14

Ran 3 miles
then
50 Pushup
50 Situps
didn't have time and was at the Y

25/m/6'1"/170

First time ever doing pistols. As usual, thanks to Coach for showing me a weakness I had no idea existed. Most of the pistols were BW only with a wall assist -- the last three in the sets of 12 and all of the sets of nine were unassisted. Still so far away from being able to do this as RX'd...

13:59.

34yom / 208lbs

Puppies:
Run/jog/walk 400 meters
12 left-legged pistols
12 right-legged pistols
15 sit-ups
9 left-legged pistols
9 right-legged pistols
15 sit-ups
6 right-legged pistols
6 left legged pistols
15 sit-ups
Run/jog/walk 400 meters

11:50

Apparently, I have very weak glutes on my left side, b/c I found it nearly impossible to do pistols on my left leg. I'd wager a guess that this has something to do with my trouble with keeping my form on cleans, etc. Also, am back at Puppy after a week and a half off.

m/40/169/5'9"

As rx'd:

21:14

CFWU- 2x's 13 pu's (jumping)
21:11

For time:
Run 800 meters
15 reps 135 pound back squat
25 sit-ups
12 reps 135 pound back squat
25 sit-ups
9 reps 135 pound back squat
25 sit-ups
Run 800 meters

17:29

Could not execute even assisted pistols with right leg (minimal cartilage in right knee)

As rxed 13:12

scaled:

Run 800 meters
12 left-legged pistols
12 right-legged pistols
15 sit-ups
9 left-legged pistols
9 right-legged pistols
15 sit-ups
6 right-legged pistols
6 left legged pistols
15 sit-ups
Run 800 meters

bodyweight pistols with hand on railing to assist balance. couldn't quite achieve parallel

oops!

time: 15:43

Subbed 35# db's

12:40

18 minutes
instead of 400 M run on the last round I ran 1 mile

No weight for pistols. These are hard to do, but I think they will help me with balance for snowboard season.

19:38

27:12

Scaled pistols to 35#. Could not get comfortable any heavier. (As if I was "comfortable" at 35#...)

Those who did this 100% as rx'd, y'all are animals!

Scaled the pistols to unweighted and first time doing them, major balance issues, used a rail for spotting/assistance. Slowest first time out 800m in a long time, what gives?
22:02

f/5'5"/26/177

Scaled pistols to unweighted - same as above first time and serious balance issues. Great run thought - sprinting 800m is a nice start and finish.

Total time 17:58

unweighted pistols

14:52

m/31/5"10/254

did strict one leg step ups with 55# instead of pistols. My knees can't handle pistols until I drop some LB's

19:36

39m/6/190

38:30

CFWUx1
25:07
Pistols weren't great, heel was generally in contact with the ground on the way up.

20# DB
Box Pistols

12:31

29/6'/2"/184
17:42
used 17" chair and only 10 lbs
3 rep sets then switch sides

Used 30lb KB for pistols.

19:24

Isaiah 55:6

21:12

no KB and stood on a bench for the pistols. I can't keep my leg straight yet.

Wow, doing that with weight was tough! Got through the first set with the KB but pulled the plug for the 2nd and 3rd sets and just went bodyweight.

Great WOD!

20:56

Pistols done without weight due to knee issues.
15:34

25/m/200

subbed single-leg squats for pistols and 100 sec. plank for sit-ups.

21:33

did one legged squats to a box holding 50lb db
runs and situps as rxed

13:57

M/24/153 GregAwu

45# DB Pistols on 6" stool (full depth)
Unanchored sit-ups

Else as rx'd - 21:17

M/49/151/1-1-06

Unweighted Pistols
Abmat SU
800M on indoor track (3:10, 3:15_

17:45

Pistols slow but best depth ever.

f/25/140/5'3"

As rx (w/ women's weight). OUCH.

23:28

Beltless Back Squats:
225# for five sets of 3 reps

Bench Press (all reps with long pause on chest):
155x1
170x1
180x1
165x1x7 sets

WOD:

17:59 - 800 meter rows, 26# kb pistols, anchored situps with thumbs on chest.

34:45 @ RxD weight and GHD sit-ups

16:52 weak pistols

22:14

Did assisted pistols, no weights

22:14

Did assisted pistols, unweighted.

Unweighted pistols, otherwise as RX'd:
17:49.

somehow, after all the pistols i managed to get a PR on the 800 mtr run by 15 seconds!

24/M/6'1/210

Most of the pistols assisted and without weight. This was a real technique challenge.

17:55

15:47 as rx'd, runs on treadmill:
800m-2:42
15/15/25-3:57
12/12/25-3:45
9/9/25-2:03
800m-3:19

Then 50m hill sprint x 10 (:90 rest) 5.7-6.5sec

later,
b
m/32/5'8-1/2"/166

subbed elliptical, level 9; one legged squats, off-leg behind on bench, no weight.

15:05

800m run
15/15/25 (assisted pistols)
12/12/25 (asst)
9/9/25 (asst)
800m run

M/25/5'9"/195

subbed reg. squats w/55# DBs (can't do pistols or one legged squats)

~ 29 min

45/6'1"/185

snatch 185.

wod w/out weight on the pistols: 12:48.

16:50
scaled squat with no weight and down one step

18:55
situps were knee to elbows instead.
no weight with pistols(were assisted too) weak!

24/150
WOD as Rx'd w/ 1.5pood
26.51

Skipped to facilitate 10-miler next morning. Would have enjoyed this one and by enjoyed, I mean it would have been crappy.

M/33/5'8"/155#

19:34 - no weights, have never done pistols before and wasn't able to do them normally. Glutes really felt it after!

28/m/79kg

8:43

Subbed elevated leg dips for the weighted pistols.

Did a few more drills after the wod; normal pistol getting more solid.

35 minutes
Scaled down to a 44lb kettlebell on the pistols. Situps were regular situps on the GHD.

Pistols are a weakness, so took my time on the to work on balance and the movement, and they were all unassisted. At times I don't think I was getting full range of motion, and had a couple of instances of falling back or sideways at the bottom. Legs were shot for the last 800.

missed the need for weight. Pistols w/out weight, subbed 3/4 rom sit-up knees up for sit up (my lower back is fused sit-ups hurt).
9:57

14:11

Assisted pistols, tried to lift as much as possible with just my legs but its pretty far from the real deal. Still felt it during the last 800m.

25 min....added
sets of 6 & 25 situps
sets of 3 & 25 situps

800 times for set 1=3:00
800 times for set 2=2:53

23:49 but did an extra lap on the first 1/2 mile and went down to 6 reps instead of 9 on the pistols and an extra set of sit ups so time is way off rx'd.

I am down with the flu, so no CF for a few days. I've been doing CF for seven months now, but never had a chance to sit and read many of the comments. With my down time, I read this thread b/c this WOD looked brutal. When I read #43, my first impression was that reading these comments may be a waste of time, given the over-the-top BS of completing this WOD in 7-something. However, I was heartened to read the mass of incredulity that followed. I now realize that the CF community (not only the military, law enforcement, firefighter, athletes, etc., but most of the rest of us as well) pride themselves on actual achievement and have no tolerance for dishonesty. Well done, CF'ers.

after reading everybody elses..i should have not used the weight...

did it as RX'D! and let me tell you im STILL HURTING

19:04

wow..i never thought pistols were all that bad..yea add 55 lbs and its a BEAST

34:50
L leg: 15 @55lb
R leg: 7 @55lb - couldn't get up - dropped down to 30 for rest of WOD

15:29.

Pistols done down to a bench (just above parallel depth), with 25# dumbell. This was brutal.

23/M/155lbs

I suck bad at these....brutal.

Subbed for one legged leg press with 110 lbs.. otherwise as rx'd.. didnt time as I need to work on these. unweighted would be fine, but I want to tackle it as rx'd.

M/35/190/6'2"

21:15 (8.0 mph on treadmill, 4% incline; 55 lb db's)

11:50 doubled number of pistols n jus did squats

Subbed in 2.5min skipping for each 800m and only made it to thighs parallel with the floor for Pistols - using only 20lb DB...I've got really bad knees and my leg strength and more significantly I found with pistols, my balance is shot!
Timed at 13min 30s. Very Excited by that though.

A full cycle behind so it's 21-3 (by 3's) PC, S/U and Back Ext tomorrow...Looking forward to that

Did not use any weight for the pistols, and also used a door jam for assist since my balance is horrible, this was my first time doing pistols. Otherwise as RXed, my legs are destroyed.

41:00

Subbed 25lb pistols, otherwise as RX'd. Runs done x4 on outside of 1/9mi track. First time doing an actual pistol. Left leg good, right leg has some problems. 23:06 First 800m - 3:00. 2nd 800m - 3:11.

27 minutes.
pistols body weight only.

800m run -2:45
30 pistols right leg then left
25 elevated situps
24 pistols
25 elevated situps
18 pistols
25 elevated situps
800m run -~4 min.

*pistols done with 20lb. dumbbell

Just under 30minutes

Almost as rx'd (no wt on pistols)
time: 24:48
Pistols were tough. Left stronger than right. I did the first five reps normally on a 2nd step with the handrail to balance. But then I could feel things ripping. So, I modified to 1/2 or 3/4 depth pistols. This was better, do-able and still left me with jello legs by the end. And, still feeling wobbly this morning. Now, the soreness is starting to set in. I'll need to get better at those. 800m run was pathetic (4min on first, 5min on 2nd). Fatigued with situps. First set consisted of one set of 20, one set of 5 (10 sec rest between). The last set of situps were completed in one set of seven and 9 sets of 2!

15:54
pistols done without weight and holding on to pole for support

m/23/175/6.1

First time on this.

used 25lb dumbbell for pistols
everything as RXed

14:25

Ok...I remembered this wod wrong.

did 15,9,6 reps on pistol squats. also didn't use any weight. course was over a half mile.

~19min

with 45# kb
17:38

did not do

As Rx'd.....22:32

too much time walking around the gym from station to station or time would be better. Sub pistol hack squats for body weight pistol.

1 pood instead of 1.5
14:50 :(
First time doing pistols

17 something not as prescribed...can't do legit pistols yet.

Subbed 1000m rows and 1 Pood for the Pistols.

23:50

23.09
Did toe to bar instead of situp
no weight on pistols

Pistols wil 8kg KB

22:43

did all pistols with body weight. I am posting a couple days late and I can tell you....My butt hurts!!!
Worked on form, not time.

assisted pistols in smith machine

19:35

run/walk; pistols with body weight; 1st time doing pistols

800
25 situps
5
25
5
25
5
800

m/34/200/6'3"

My first 800 m was a personal best. Ran it in 3:15. I did the entire workout as rx'd in 15:28.

16:22. sub 1000m row. 30lb db and held on to a rail for pistols. range of motion pretty weak on those pistols.

row 1000m
12pistols each side
25 ab mat
9 pistols each side
25 ab mat
6 pistols each side
25 ab mat
row 1000m

18:09 full pistols 4 months out from knee surgery, surgeon and P.T. who said it's bad can SUCK IT!

row 1000 m
12 unweighted pistols each side
25 unanchored ab-mat su's
9 pistols
25 su's
6 pistols
25 su's
1000 m row
18:09 4 months out from knee surgery, doctors and P.T. who said it was bad news can take a leap

18:54

~28

hitch's real name = hussein bolt

M/32/5'4"/142lbs
Used 12.5kg kettlebell for one legged squats and GHD situps on physioball for situps.
OUCH!!!
21:33

Rx'ed

13:34

25/m/6"0/175

performed ring dip assisted
pistols....still hard!!
no weight used!

19:10

Did assisted pistols with the weight:

Time: 19:40

M/33/6'/196

Modified. Worked on unweighted and 25# weighted pistols prior to workout. Could not get sufficient speed w/ balance issues and missed the spirit of the workout.

sub'd 185# back squat 1:1 for pistols (30,24,18) all else as rx'd: 16:30

72 near bw squats with running and situps still sucked enough.

Practicing pistols as part of warmup now to get speed and balance up.

performed pistols with
no weights

18:13

First time with this WOD.

Sub with single leg squat on 24" box with no weights for each pistol.

14:49

M/32/144lbs/5'5"

Used 12.5kb kettlebell.

21:16

Run 400 meters
12 left-legged pistols
12 right-legged pistols
15 sit-ups
9 left-legged pistols
9 right-legged pistols
15 sit-ups
6 right-legged pistols
6 left legged pistols
15 sit-ups
Run 400 meters

12:15

As rx'd: 15:22

No weights on pistols

23:52

decided to use a door instead of a kb. How many poods in a 35lb kettle bell? And I think I got something out of it. Wish I would have read the post that says the kb actually helps.

* Crush Enemies
* See them Driven Before you
* Do this wod with a kb

800m on elyptical except Frank who ran 800m
Pistols done with TRX suspension trainer assist.

Jad-13:33
Davey-13:34
Frank- 13:41

M/47/160

Brand X Pack: (no weight)

Run 800 meters (around my block approx 1/2 mile)
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

My pistols were single leg squat 1/2 way, standing on bench

15:32

13:03 with unweighted pistols

17:29 no weight on pistols full range of motion

22:04 with no weight and using supports

EJ
M/36/165
STARTED WITH 3 MIN. 800 AND 50 LB DB ASS TO ANKLE PISTOLS AND HAD TO PUT THE DB DOWN AFTER THE FIRST SET. COULD HAVE FINISHED BUT WAS ALREADY FEELING SORE IN THE LEGS. HAVENT DONE MANY WEIGHTED PISTOLS
20:38 FIRST SCALED WORKOUT IN MONTHS
EJ

800m in 3:20
Did pistols holding onto vertical bar for support. No extra weight.
800m in 4:00

~ 20-25mins

800m - 3:10
1st time doing pistols. No weights, held bar for balance, only finished 3/9 in last set.
800m - 5:05

21-22 mins

Did this on Wed 7 Oct.

Used a 16kg dumbbell. 55lbs was too much.

18:54

17:58

Each arm through green band for support on pistols. No additional weight.

As rx'ed, w dumbbell, in 36:31. Never did pistols before with this much weight, and they were HARD. Took me a long time, mostly sets of 3 or 4. Probably would've gone faster if I alternated legs, but figured the workout intended all left leg completed before starting right. Goodness gracious. Also... should've eaten more than the four year olds' goldfish today.

-jarrett

Man I love pistols. I am going to include in my work out till I can do thm legit. I had to do partial pistols from 20 inch step, semi-supporting myself. Accidently threw in another 800 meters. Didn't look at total time. Just trying to get form on pistol, but ran 6 minutes non-stop which is an accomplishment for me.

PacK:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

13:43
Como Park (780mtr approx)
Need to work on pistols - barely half way down

V-ups instead of sit ups
24kg KB
Pistols were super tough. Ended up doing a lot of slow negatives and a little help on the way up with the other leg. Next time I'll go lighter.

26:31

m/41/190/5'11"

I did pistols to 22" bench
abmat situp

19:08

Crossfit warm up followed by WOD

For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

Saturday 9oct

21:30

39 Burpees
WU
WOD - 18:16
Unweighted pistols from platform. First time doing pistols. Some reps were good, others needed work. Legs sore already.
M/48/195#/72"

Warmup: 15 (squats, pushups, situps) X 3
Scale--Buttercup, no weight pistols.
10:25

as rx'd:

20:20

22:11.

first 15 right side pistols were unassisted. after that my body said no. used the handle on a treadmill to pop myself from the EROM position and then the rest of the movement was unassisted.

scale, BW Pistols with wall assist to learn tech.
16:20
m/38/5.8/175

Comment #31 rushchaser: thanks for posting that link - it was very helpful!

pistols pole-assisted - no weight
situps unanchored and hip flexors disengaged

15:04

As Rx'd, except the pistols. 16kg for 7 of the first set, then no extra weight.
19:58. 4mins for the 1st 1/2mile, 4:30 for the 2nd

m/30/5'11"/180

As rx'd with a 1 pd kettlebell.

19:30

First time doing weighted pistols. I enjoyed the challenge and felt the weight made it somewhat easier to balance than doing them without.

did as rx'd but need to work on pistol squats.

16:54

Pistols scaled and assisted 9-6-3, first time
m/33/6'/166

20 mins.

# 174-R Couture:

Captain America!! Who's your next fight?

M/20/5'10/140

pistols scaled to unweighted, sit-ups were anchored abmat

14:55

M/23/5'10/195
First day back after the summer off working,

16:05

bumped runs up to 1000m
unweighted on pistols

About 23. Took this one easy. Learning how to do pistols - did them by sitting down onto my bed and then pistoling back up. tried my best not to use momentum (just a sit down, stand up thing). helped to get a fuller ROM. no weight. ramble ramble ramble.

40/M/190--Denver CO
As Rx'd: 12:45

18:10

No pistols, did squats w/ 2 35 lb. DBs (30, 24, 18)
Ran on treadmill @ 6 min. mile pace

34 yom 200 lb

Unweighted pistols 22:40. The pistols were ugly! Runs were 3:45 and3:41

pistol con 8 kg

62 min

M/38/185/5-10

Massive scale, can't do one pistol without falling over backwards. Can do it only if on toes, so had to hold onto a bench to not fall over backward. Oh well, its a weakness that needs working... so it goes.

all pistols unweighted, full ROM, used hand hold to stop fall backward at bottom.
sit ups were unanchored.
Runs of 800 were 3.31 and 3.20..total time was something, somewhere in the 18 min range.

A good workout.

Vaughn in Jackson, tn . 43/M/5'8"/165

Good Lord. I scaled majorly on this one. I used 35# kbs and realized that to do pistols the idea is to NEVER stop firing the muscle. There is no resting postion in the bottom of the form, at least not for me.

Not bad on the right side but murderous on the left. I had to fight for balance on the left side with every rep and had some pretty sucky form with several "do-overs" but I did it dammit.

20:10

subbed bench press (7x1)

195, 205, 215, 220, 225, 230, 235

Puppies Scaling:

found out i couldn't do pistols because of balance and strength deficiencies so i subbed with 55lb squats instead:

0.25 mile run
24-55lb backsquats
15 situps
18-55lb backsquats
15 situps
12-55lb backsquats
15 situps
0.25 mile run

15:17

M/42/6'/155 10-16-09
22:46
assisted pistols

Meyer- 18:41 held on to rope
Edler- 17:02
Stocker- 23:00

m/35/5'9/170

Took off. In Las Vegas for cert.

OUCH!

modified w/ 45lb dumbell and held on to squat rack for balance...tried to do as much as possible on my own, but assisted myself at times.

25:07

29/m/185

13:06

30# pistols (if you can call them that); need to keep working on form.

M/31/5'9"/152

First time doing weighted pistols. Used a 15lbs dumbbell.

21:26

17:35 as rx'd

25.27
Added heavier KB every rd.

Meyer- 18:41
Edler- 17:02
Stocker 23:00

13:06

sub'd 5X800M 90 second rest in between

31/m/165/65"
29:49
as RX'd
no weight to counterbalance...

subbed 500M row for the runs and only did pistols with 30lb KB

11:10

19:25

unweighted one legged squats
didn't do last 800m