Bodyweight Tricks

Got hops? CFWSC trainer Jason H goes airborne.

Got hops? CFWSC trainer Jason H goes airborne.

It is not a good idea to speak the words ‘Adrian Bozman’ around my house.  Yes, he is a great coach, a very nice guy, and a friend of mine, but his name is still a dirty word at my house.  It all started about a year ago when he filmed a pistol tutorial for the CrossFit Journal (that’s one legged squats, folks, not “Go ahead, make my day”).  Adrian made the pistol look so easy and effortless that my girlfriend decided to give them a try.  The resulting limping and cursing lasted for a good week and she decided that Adrian was out to get her personally.  To this day she maintains that Adrian Bozman “broke her leg.” Thus the swearing that follows any utterance of his name.

Are pistols hard?  You bet.  So are muscle ups, handstand pushups, clapping pullups, chest-slap pushups, and other bodyweight tricks.  But not as hard as they first appear.  Most people can learn them in a week or two if they put their mind to it.  

So CrossFit West, how about a little challenge?  Pick one of the above mentioned movements and let’s work them.  Just a little bit everyday and I bet that you will really surprise yourself.

How about it?

Please post choice of movement to Comments.

Congratulations to Rachel on getting her first pullups today.

Check out CF West coach Jocelyn do Diafranabeth on the CrossFit main site.


Front Squat

7 sets of 3 where the final 3 sets are 3RM weight.


21, 15, 9

Deadlift 225/155#

Box Jump 24″

Ring Dips

Post WOD completed and score to Comments.