Pistols!

Today at S3 Endurance (CrossFit Ballantyne), I led a WOD (Workout of the Day) that consisted of Deadlifts and Pistols (single-leg squats).  Inspired by that, I've made today "Pistol Day" on my blog.

Watch the below YouTube video (posted by CrossFit Vancouver), which demonstrates "real" people doing pistol squats with several different modifications.  Pick the modification that works for you.  Get those buns below parallel on the down portion of the squat, and go for it!

http://www.youtube.com/watch?v=YhOJ_Fcuuq0

"PISTOL DAY WORKOUT:"

• 100 x Pistol Squat (50 x R Leg; 50 x L Leg) (you may divide up the reps however you like)

Today's Total Strength Class at Siskey

WARM-UP: (@ 4 riser stack)

2 Rounds -

• 30 sec. x Air Squat to risers
• 30 sec. x Mtn. Climb atop risers
• 30 sec. x Sumo Squat to risers
• 30 sec. x Push-Up + Hop In atop risers

FIGHT GONE BAD WORK:REST RATIO:

3 Rounds of 5 Exercises; 45 sec. ea. Exercise; 45 sec. Rest b/w Rounds (12.75 min. total)

*very basic movements today - focus on FORM!

#1:

1. DB Dead Lift
2. Push-Up
3. Sit-Up
4. Shoulder Press
5. DB Power Clean and Press (purses from ground to shoulders, then OH)

#2:

1. Thruster
2. X-Body Push-Up
3. Weighted (1 DB) Suitcase Crunch
4. Seated Shoulder Press
5. Double-Arm Snatch

#3:

1. Front Squat
2. Push-Up + Hop-In
3. Anchored DB Sit-Up
4. Push Press or *Push Jerk
5. DB Squat Clean and Press

ABS (if time):

*1 min. - 45 sec. - 30 sec. x Plank Knee-Out/ Knee-In

*1 min. - 45 sec. - 30 sec. x Supine: DBs from Over Chest to Overhead (touch ground)

Not Teaching This Sunday, After All

Announcement: I just subbed out my Sunday (10/9) classes (1:30pm Athletic Conditioning and 2:45pm Total Strength) at the Morrison Y.  My daughter and I were invited by a friend to see Disney on Ice, instead.  No brainer, right?  For those of you who were/ are planning on attending these classes, you will be in GREAT hands...my friend, Janay Walker, will be teaching both...she's awesome!  Thanks for your understanding.

Ballantyne Corporate Bootcamp This Evening - 5:30pm

WARM-UP:

3 min. AMRAP -

*3 x Air Squat

*3 x Push-Up (mod: on knees @ grass)

3 min. AMRAP-

*6 x Lunges

*6 x Crab Dip (on ground or @ a chair)

DRILL #1:

Pairing Count-Up/ Down: at mowed field (exercises on grass, sprint lot)

*Exercise A: Walk Hands to Hyper-Plank/ Back in + Push-Up Hop In/ Hop Out

*Exercise B: Finger-Tip Touching Broad Jump Fwd./ 2 Jumps Back

1) 50 sec. of A - 10 sec. of B

-sprint there/ back 2x

2) 40 sec. of A - 20 sec. of B

-sprint there/ back 2x

3) 30 sec. of A - 30 sec. of B

-sprint there/ back 2x

4) 20 sec. of A - 40 sec. of B

-sprint there/ back 2x

5) 10 sec. of A - 50 sec. of B

DRILL #2:

Uneven Work: at fountain

*1 min. x R-Leg Lunge Pulse 

*1 min. x R-Leg Step-Ups

*1 min. x R-Leg Elevated Traveling Squat Walk, run back to end of line

~same w/ L-Leg

*1 min. x R-Arm Plank (@ incline, on floor, or decline)

*1 min. x R-Leg Elevated Tricep Dip

*1 min. x R-Leg Elevated Push-Up (@ incline, on floor, or decline)

~same w/ L-Side

*1 min. x R-Leg S-L Burpee (mod: walk out to S-L plank, walk in, stand/balance 1 foot)

*1 min. x L-Leg S-L Burpee

*OPTION: back through all of the above at 45 sec. ea. (or 30 sec.)

FINISHER: at fountain

*100-80-60-40-20 of: Side-to-Side Agility Hop (mod: unglue ankles)

*10-8-6-4-2 of: Squat-Touch-Box Jump-Squat-Touch (mod: Jump Squat on ground) 

Today @ 12:45pm: Cardio-Strength Challenge (Harris YMCA)

WARM-UP:

*3 min. x Weighted Jack (light DBs)

*@ top of ea. minute: 10 x DB Plank Jack (hands atop DBs) (challenge: add push-up in plank jack)

CARDIO ABS:

    -15 x Jump Squat

*1 min. x Alternating Single-Leg Tuck-Up

    -15 x Jump Squat

*1 min. x Plank + Alternating Knee-In (knee to forehead)

    -15 x Jump Squat

*1 min. x Alternating Single-Leg Pike-Up (toe touches)

    -15 x Jump Squat

*1 min. x Plank + Alternating Straight Leg Side Swipes

    -15 x Jump Squat

STRENGTH TRNG.: Rep Countdown w/ Return Strength Interval b/w ea. set

RETURN INTERVAL:

*8 x Dynamic Lunge R-Lunge L-Sumo Squat (challenge: add light DBs)

*6 x Frog Hop Burpee Fwd & Bkwd (2 burpees per rep)(modification: no push-up)

*4 x Inchworm-Out Hold 5-count Down Push-Up Position Inchworm-In

SET #1:

30-20-10 x KB Squat Swing

------> RETURN INTERVAL b/w 30-20-10

SET #2:

30-20-10 total x DB OH Lunge

------> RETURN INTERVAL b/w 30-20-10

SET #3:

30-20-10 (15 ea.-10 ea.-5 ea.) x KB Side Toss

------> RETURN INTERVAL b/w 30-20-10

SET #4:

30-20-10 x SDLHP (+ optional: Side Leg Lift)

------> RETURN INTERVAL b/w 30-20-10

SET #5: 

30-20-10 x Squat Thruster (buns to/ near KB)

------> RETURN INTERVAL b/w 30-20-10

SET #6:

30-20-10 (15 ea.-10 ea.-5 ea.) x Step-Back Lunge + KB Chop

------> RETURN INTERVAL b/w 30-20-10

Erin's Group Ex Schedule - 10/2 - 10/9

• Sunday (10/2) 12:45pm: Cardio-Strength Challenge (Harris Y - Grp Ex Room upstairs)
• Monday (10/3) 5:30pm: OFS Bootcamp (Ballantyne Corp Park - Brixham Tent)
• Wednesday (10/5) 9:30am: Total Strength (Siskey Y - Room 2)
• Wednesday (10/5) 5:20pm: Total Strength Extreme (Morrison Y - Main Grp Ex Room)
• Friday (10/7) 5:45am: Athletic Conditioning (Harris Express Y)
• Saturday (10/8) 8am: Cardio Strength (Siskey Y - Room 2)

'Til Death...

Indefinite Rounds Until Failure/ Fatigue:
*10 x Goblet Squat (1st set: 15 lb. Dumbbell)
       -Increase weight of DB (or other weighted implement) by 5 lb. ea. round
       -Continue until failure...or you've just plain had enough