Wednesday – 151202

Carl Paoli - Pommel

Carl Paoli

I love this guy. Check out THIS VIDEO, in which he discusses some prerequisites to the Pistol and thoroughly examines the good movement patterns that lead up to it.

If you’re an advanced athlete at our gym, you absolutely should have Pistols. It is a basic gymnastics element that you can expect to be tested at the Rx level of CrossFit competitions.

If you’re a beginner or intermediate athlete, you should minimally be able to perform the scaled movement patterns in this video, as it will help you mature as an athlete.

In other news…

For those following along, Will Grumke won the last poll by a landslide. 46 votes to Shawn Gawry’s 11. (Laura and I tied for last with 9 each.) Funnily enough, that accurately predicted our finish times.

Warmup

Spealler Warmup
CrossFit Warmup

Gymnastics Quality

Pistols
5 x 5 Each Leg
Use a challenging weight

Alternate with Dragon Flags
As many as needed to feel shredded.

WOD

“Churchill Down But Not Out”

For Time:

10-9-8-7-6-5-4-3-2-1

Russian Kettlebell Swing 70/53
Goblet Squat
Situp
Sprint (Length)

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