Whiteboard – 4 January 2011
Workload:
50 Pistols
Rest 120 seconds then perform:
5 Rounds of:
10 Deadlift (55% 1-rep max)
5 Muscle-up
Notes: Perform 50 quality pistols. If you can not do a pistol as rx’d please do 50 Cossack squats (Video Example – Cossack Squat with Chains)
Do not do the first portion for time. Think about quality. Don’t do it at a geriatric pace though, just stress quality over time. After you are done your squats move into the 5 rounds of deadlifts and muscle-ups. Since it is asking for only 2 minutes of rest, please set up the deadlift bar prior to starting the pistols.
Don't tell me you weren't born to squat...
Beyul Training 
Is it 50 pistols per leg? Or 25 each leg for an overall total of 50?
25 each. No need to make the group waddle around for a day or two
Sent from my iPhone
too late
195#
17:23
thanks for pushing me today, even though you weren’t there.
Ridiculous, Kramli. I don’t think I’m anywhere near the 5x5x5x5x4x1 on the muscle ups. BUT, I was at 15:30 with 1 muscle up left. That muscle up just took me 2 minutes to complete.
You’re up first next time.
got so low into the dip on the last mu that it was painful to watch. my last one did take about 90s to get.
pistols with hand on rail
175#, 16:20. subbed muscle ups.
Feeling tired today. Need to get more sleep, I think.
I’m looking at getting some grass-fed local beef (probably Tussock Sedge Farm), maybe an 1/8. Anyone want to go in with me?
Dara, what’s the status on the hog?
I think I’m gonna need a freezer chest.
I did not get the 1/2 hog as it was a lot of meat on top of the 1/2 deer I just got. The meat folks I use is Purely Farms, and they sell at the Stockton Farmers market. I have their retail cuts price list if you would like a look. I’d be into some grass fed beef tho (and if you want some venison, let me know, I got 40lbs of it!)
ooo, venison… Have you had any of it yet? Did you run it down yourself? (Your cred with me would go through the roof if that were the case :)) I’d be interested in trying some of the venison. I’ll leave my contact info at the desk at the gym. (Don’t know why, but I feel odd about leaving it on the blog.)
I was just looking at Eat Wild. Looks like there are a lot of options. How long have you gone with Purely Farms?
I’m also interested in Backyard Bison in Coopersburg.
I’m getting hungry.
You two are making me hungry! I don’t know if I have room in the standard frig to split a 1/8 cow but that beef share sample pack may be calling my name!
Good find Michael.
I had some of the ground venison the other night and did not find it too gamey, but I’ve not yet had any other cut. And no, I did not get my Paleo on and hunt this particular deer myself.
I have been a Purely Farm customer for a couple years now. They have nice lamb meat (this weekend’s meal) and they have nitrate free bacon and ham.
Count me in for 1/16th of a cow.
50 pistols
WOD 15:45 230#
all mu’s unbroken except for the last one and I mean the last muscle up
50 pistols means i get to wipe out a goal from the goal board.
230#
26:04
18 muscle ups (3 full sets + 3) + 7 subbed
18 MU in one day beats my previous record of 8, but next time I am finishing as RX’d.
Awesome, Paul!
Pistols now that was fun. Did a combo of pistols and cussack squats.
10:29 100# DL mod mu
Deadlifts
275#x50
Jumping MU x 25
24:20
50 Air Squats
50 Pistols – found holding toe provides better balance.
DL 261x10x5
MU 20 attempts ( 20f ) second to last attempt felt myself get up there but couldn’t hold…
50 pistols…needs work.
DL 165lb
Modified MU
Pistols 5:07 (Blue Strap)
WOD:
13:03
165#
Modified Muscle Ups