Pull and Push

Eric’s on a road trip Monday through Wednesday, so that means you’ll be getting a big dose of JT for the next few days. I’ll be blogging and running the evening classes.

This week we’re working on Pistols – those awesome single-legged squats. I really enjoy having this as a skill of the week, because it’s a common CrossFit skill, and yet at the same time it’s uncommon to find a CrossFitter who can bang out reps. At the CrossFit Games in California, it became clear what affiliates programmed Pistols and which ones didn’t: Pistols came up in one of the Affiliate WOD competitions.

I think it’s fair to say that single element shifted the results of the multi-day competition significantly. You either have Pistols, or you don’t. It doesn’t take much practice to get competent with them, and I have confidence that you’ll see huge progress this week by working on these a few times. Get focused this week and you’ll be more prepared for anything – and that’s what we’re striving for, after all.

I heart today’s workout. A nice big pull to start your day, and then a whole lotta pushing to keep you moving towards your goals. See you in the facility!

August 16th, 2010

Skill: Pistols

Strength: Deadlift 3-3-3-3-3

7 Dumbbell Push Press (20% body weight in each hand)
7 Burpees


Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. Justin Shaughnessy has raised $2,200 to date, ranking him third among all fundraisers! CrossFit Fenway has raised a combined $3,376, placing us 8th among all affiliates. We can win – but Justin can’t do it alone. Register today, and join the fight as part of the CrossFit Fenway team.

The Sox are at home all week, so there is NO free parking for evening classes at CrossFit Fenway on Monday. (Come early to find street meters or 2 hour visitor spots back on Peterborough, if you must drive.)

14 thoughts on “Pull and Push”

  1. i am a self-confessed geek. it’s funny how much i look forward to seeing what tomorrow’s workout is! when i can’t make it, i still look (and usually swear at myself for not fitting a visit to crossfit into my schedule). anyway, looking forward to week #11!

  2. As the sole attendee of the 5:30 class, I got EXTRA attention to my form on the DL’s from Stacey…so lucky! 😛

    DL — 75kg PR
    WOD — 8 rounds flat Rx+ (25#, about 22% BW), got in the air on the last burpee just as the clock hit 10:00

    Great Monday burner!

  3. The ladies were representing this morning!

    DL: 80kg (new PR by 15kg!)
    WOD: 9 rounds with 25lbs. As Amy said – it’s a workout when the burpees feel like a break!

  4. 120kg, and I could have gone higher! Next time…

    6 rounds, Rx @35#, +2. Damn, my shoulders hate me, but this is how I show them I love them, and want them to get better.

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