Thursday Workout: Pistols, and Deadlifts in 3 Minute Sets



Pistol @ 30X2; 3-3-3-3-3/leg; rest 1 min btwn sets

Notes: Do weighted if possible (hold kb)


Level 1

In 3 Minutes Complete the Following for 5 Total Sets:

  • Kettlebell Deadlift (53/35) x 5
  • Slam Ball x 10
  • Jump Rope Single Under x 50
  • Rest for the remainder of the set

Level 2

In 3 Minutes Complete the Following for 5 Total Sets:

  • Deadlift (275/185) x 5
  • Slam Ball (30/20) x 10
  • Double Under x 50
  • Rest for the remainder of the set

Notes: Scale deadlifts appropriately.  Record each set time.


Advanced Erg Clinic

On May 10 at 1:30pm, we are hosting an advanced erg clinic with Laura!  Prerequisites for the Advanced clinic include having a good understanding of your own power/splits when rowing and/or having attended the beginner clinic in the fall or on May 3, 2014. That being said, the purpose of this clinic is to REFINE your technique.  If you are unsure about whether or not you should attend the advanced clinic or cannot come to the beginner/intermediate clinic, please with questions!  Free for members and $20 for non-members.  Please RSVP to the Event on Facebook

CF C’ville Goes to Friday’s After Five, May 16

More details to follow, but we are planning to meet up on the downtown mall for Friday’s After Five on May 16.  Come out with your family and friends, and meet us there!

SuperFit Charlottesville, June 14

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  It is an Rx only, individual competition, but if you competed in the open you are more than ready for it, and here’s your chance to compete at home!  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!

11 thoughts on “Thursday Workout: Pistols, and Deadlifts in 3 Minute Sets

  1. Pistols: Left side makes it rain like a 9 mm, right side can barely get loaded, offering credence to my theory that my left glute is in fact stronger than my right glute, which is why my jeans’ seam is always slightly askew.

    WOD @ 175#: about 1:50/rd

  2. Pistols holding plate
    Wod @175# 1:10, 1:10, 1:05, 1:04, 1:22ha

  3. Pistols: w/ plate
    WOD: avg. 2:00 per rd. @ 185

  4. Pistols to 15″ box
    WOD @ 155″ DL, 30# SB, 50 SUs ( 1:34, 1:22, 1:11, 1:15, 1:12)

  5. Pistols: no weight
    WOD: :57, :52, :50, :49, :48

  6. pistols: 10# plate under heel
    wod: 1:10 (tripping du’s), :58, :58, :57, :58 rx

  7. Pistols: BW, 20#, 25#, 30# x 2
    WOD: 1:06, 1:08, 1:15, 1:11, 1:18 @ 175#

    Last 3 rds were a bit slower because I had to switch to my old, heavy rope after my jump rope broke for the bajillionth time. Guess it’s time to finally order a new one… 😛

  8. Pistols: No pistols
    WOD: 315# 1:25, 1:27, 1:27, 1:37, 1:45

  9. 1:06, 1:11, 1:26, 1:25, 1:21

  10. No pistols.
    WOD: @ 245 & 255#, ~1:30 each round with ~40 DU each (didn’t want to push to calf/knee pain)

  11. unweighted pistols

    WOD- 1:10, 1:11, 11:15, 1:18, 1:14 @ 155#

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