Coach D makes it look effortless. The key to this kind of execution is progression.

The one-legged squat, A.K.A. the pistol is a great way to develop balance and straighten out any left-right leg strength discrepancies. You may find, like with Bulgarian Split Squats, that one side is more dominant than the other. The pistol is a good way to train the muscles of each leg to fire properly in sequence. Although it is considered to be an advanced movement, there are many progressions that you can follow to achieve a single-leg squat.

Beast Skills has a perfect tutorial and break down of all the different steps one can take to achieving a full-fledged pistol. For today’s skillwork, choose the step in the progression that will present the most challenge for you while at the same time allowing you to complete your reps solidly.

WOD – 5.1.2012

Pistol Skillwork (15-20 minutes)

400 meter run
15 Toes To Bar
30 Kettlebell Swings
800 meter run
30 Kettlebell Swings
15 Toes To Bar
400 meter run

This weekend, the CrossFit Games Regionals kicked off!

Athletes and teams from the South East, South Central, and Canada West regions competed over 3 days to punch their tickets to the CrossFit Games in July.

Of course, our region, SoCal, goes to work on the weekend of May 11-13.

Let us know if you’re interested in signing up for the CFIV Regionals Caravan. We’re hoping to get a strong cheering section going for our friend, Carlie. Hope to see you there! You can buy tickets for that event HERE.

WOD – 4.30.2012

1a. 3 Wall Walks or Lateral Wall Walks X 4
1b. 6 DB or KB Rows/arm X 4

2. 60 yard Kettlebell Cross Walk (switch arms at 30 yd mark)
21 Burpees
60 yard Kettlebell Cross Walk
15 Burpees
60 yard Kettlebell Cross Walk
9 Burpees

There are a few things for which we’d like to get feedback:

First, we’ve updated the CFIV Carlie support tee artwork. We want to make sure that everyone that placed an order is cool with the update. You can’t have a Carlie Stone support tee without Carlie on the front, right?

Second, we’ll be placing an order of MeeNut Butter very soon. Let us know if you’d like a jar or 4. Seriously, they’re that good!

Finally, the SFH Recovery is selling like paleo hotcakes! We’re going to place another order of that very soon too. Let us know if you’d like some ordered for you. Also, there are a few Whey Proteins left.

Have a great weekend and don’t forget – we’re here at 9AM on Saturday mornings. Come on by and get your weekend started off right!

WOD – 4.27.2012

Clean or Power Clean + Front Squat
3-3-3-3-3-3

3 Rounds:
10 Hang Power Snatch
400 meter run

Carlie is competing in the CrossFit Games SoCal Regional on May 11-13 and we’re all pretty stoked about it.

We already have a group planning to go out to Pomona and cheer their heads off. But, how else can we show that CFIV support for one of our own who has represented us so tremendously time and time again?

The CFIV Stone tee is the answer.

We’ll be taking pre-orders up until next Wednesday, May 2. Production will include men and women sizing options. Simply drop a comment in today’s post with your size preference. The shirts will be printed on emerald green Next Level tees (same material as our charcoal gray tees) and priced at $20.

Our gym is special in the way that everyone pushes their neighbor. When Carlie looks up in the crowd and sees those Team CFIV shirts, it’ll be as if you are all there fighting through the WODs with her.

WOD – 4.26.2012

5 Rounds:
500 meter row
5 Bench Press

Rest 3 minutes.

Post row times and bench press loads. Increase weight every round.

The infographic (click the image to view a larger version) to the right has some startling statistics regarding prolonged sitting and its hidden dangers. Chairs look harmless enough but more and more studies are coming out suggesting that prolonged sitting can lead to adverse health effects. The negative effects may not simply be limited to muscular and postural issues either. Some of the evidence suggests that it can have effects on metabolism as well.

CrossFit Intrepid recently had a comprehensive post on dealing with the issues that arise with extended time spent in seated positions. Check it out and see if there are some tips you can take with you especially if a large portion of your day is spent sitting down.

A few pro tips for those who must spend the greater part of their work days driving a desk:

• Drink lots of water throughout the day. More water equals more potty breaks. This means you get to stand up and walk around throughout the work day.
• Set a timer for 50 minutes. When the timer goes off, get up and stretch, walk around or bang out some burpees.
• If you work at home, look into standup desks. You can probably make your existing desk into a standup pretty easily.

WOD – 4.25.2012

RDL
6-6-6-6

AMRAP 10
6 Front Squat (115-135/75-95)
12 Pullups
24 Double-unders