There are a number of excellent ways to scale the pistol, the important thing is that you choose one and work carefully to develop the movement without compromising the soft tissue in the knee. They make great party tricks once dialed in, but knee surgery is no bueno.
Workout of the Day
100 Archer Pull-ups
100 Archer Push-ups
100 Turkish Sit-Up (W=20lbs, M=30lbs)
100 OH Walking Lunge (W=45lbs, M=55lbs)
I picked Max’s brain a bit about today’s workout, as he jumped into the programming document and added this little gem in there. There was a number of interesting things that came out of this conversation — as often happens when talking to Max — but of those things I recount the following as useful enough to regurgitate:
– Today’s WOD regresses the difficulty of the muscle-up into supporting movements, the stimulus is similar but proved to be difficult for even those who have the highly coveted muscle-up.
– The archer modification to the pull-up and push-up places a much higher demand on the transverse abdominus which is central to your core strength.
– Turkish sit-ups are great for revealing and improving shoulder and hip flexibility and strength issues.
That’s about it. Hope you enjoyed this one.
Movie Night and Potluck – July 22, 2011 at 8pm
A few months ago we all rallied in the gym to watch Every Second Counts, it was a huge success. We’ve decided to rally the troops again and watch another movie. We’ll also be pot-lucking (is that a word?) so please plan on bringing a dish or something to share. The movie is yet-to-be-determined but we’d love to hear some suggestions.
Beach WOD – July 23, 2011 at 10am
If you’ve ever said to yourself “this workout would be a lot better with some sand in my shorts” then we’ve got good news for you! CFCM is going to close it’s doors on July 23rd and move some equipment down to the beach. We’re going to throw down on one big WOD at 10am. We’re going to send you the location via e-mail!