July 5, 2010
July 9, 2010


25 V-UPS



  1. Maiko D. says:

    Ooooh that’s clever! I was wondering how you were going to use the band for pistol-assistance work!

  2. Dan Samarov says:

    Great workout. Need to work on coming down slow on the pistols and staying balanced on the way up. Worked on both assisted and unassisted.

    Think I did the metcon in around 8:30. Had some questionable reps on the swings, last couple of reps turned more into a press out. Need to work on driving from the hips more. Great workout!

  3. edgy reggie says:

    Yeah, the band-assisted pistol squats were a clever way of performing pistol squats. I have lots of work to do with the pistol squats, but I now know how to use bands to assist me.

    The met-con was another good, sweaty ass-kicker! I’m glad I chose to do the swings (with a 32kg kettlebell) first. 🙂

    After class, I did some weighted pull-ups, weighted chin-ups, and grip work.

    “Not too bad for an old man.” – CFDC’s own ODB

  4. Tom Brose says:

    Glad you all liked that setup. this is going to help those who don’t “have’ pistols, as well as improve them for the armed and dangerous crowd.

    Dan, the swings aren’t questionable in a judging/competition sense. they meet the requirements, just not in the most efficient way. We’re going to work on your breathing pattern on these, which will fix things up in no time.

    Reggie, way to keep putting in the overtime. It pays off!

  5. Sara says:

    Great workout! It was nice to actually do a workout again. I really liked the pistol work with the bands. Even tried some without holding the bands.

    I finished the workout in 14:30. Felt really tired with the swings. On the last round Brendan was finished with the 24kg KB so I gave it a try. Only got 10 before going back to the 20kg.

    My traps and quads are pretty tight today.

  6. SaltyHat says:

    awesome idea Tom – that has to be one of the best assistance methods for pistols that I’ve seen. Sadly, I forewent the assistance and worked on strict. For the metcon, partnered up with Danimal, and started with the KB swings (32kg). Finished in 8:40, but had to do crunches instead of V-ups. At least it wasn’t hot outside…