Another full house for the 6pm class! Since Jamie did Overhead Squats yesterday, the rest of the group went through them tonight. (Jamie focused on form with simple Front Squats)
The workout for tonight definitely put a high level of importance on more “Skilled Movements”. It was a workout that has been posted on http://www.crossfit.com a few times, most recently last week on 1/21/11.
The first movement was an L-Pull-Up. That is exactly what it sounds like, a regular pull-up, where your legs are out in front of you in the air. Very hard to do, especially in the event that someone has limited range of motion in their hamstrings.
The other movement was a One-Legged Squat, aka the Pistol, (demonstrated here by Adrian Bozman who works at San Francisco CrossFit and for CrossFit.com) is a very challenging movement that requires not only strength, but increased balance and flexibility as well!
Denver CrossFit All-Star (and all-around nice guy!), Kevin Montoya, shows us how to do this entire workout properly. He is one talented athlete!
So since these movements are so challenging, there were plenty of ways to scale or modify the movements as you’ll see in today’s video. The important thing, though, is to spend time working on these movements so you can IMPROVE them. Even over the course of this workout, people were improving their form by seeing what did and didn’t work for them. Great job, guys and gals!
Workout of the Day:
21 L-pull-ups / 20 One legged squats, alternating legs / 18 L-pull-ups / 16 One legged squats, alternating legs / 15 L-pull-ups / 12 One legged squats, alternating legs / 12 L-pull-ups / 8 One legged squats, alternating legs
Athlete Results:
Overhead Squat 3 Rep Max
Clayton- 135lbs
Jamie- Worked Front Squat Form, same weight)
WOD
Clayton (Dead-Hang Pull-Ups / Pistols back to stack of weights)- 12:45
Jamie (2-Banded Pull-Ups / Weighted Air Squats (15lbs)- 13:11
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