22.06.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff, Olympic Weightlifting at 6:02 pm by Colin McNulty
EDIT: See video #2 here
The first video is ready of the Olympic Weightlifting competition at West Wythenshawe I went to today. It wasn’t really a competition, but was done under competition conditions. I was pleasantly surprised to discover that Bill and Sid from the British Weight Lifting Association were officiating there, which was very nice of them.
My elbow is still not quite 100% and I’m still building up to pre 2008 levels, but it held up well. Certainly I can feel that it’s been used today but it’s not too sore, which is good.
Several things about these lifts. Firstly I am quite pleased that I made all the lifts. I hadn’t even attempted a 55kg snatch this year and also failed to make the 80kg Clean & Jerk only this week.
The snatches looked good. Trying to criticising myself, I think my form was pretty good, though I still haven’t quite got the thigh bounce right.
The Clean and Jerks are clearly a different matter. The cleans were ok, again the thigh bounce needs work. But the Jerks were a bit ropey. The main problem I think is in the dip, I’m dipping too low and I’m pushing my bum back which is launching the bar forward in the air. This in turn forces me to jump forward which means I’m off balance at the top, as can be clearly seen!
It just comes down to practice. Having not done any Olympic lifting for all of 2008 before 3 weeks ago, I am simply a bit rusty. Still the purpose of today was to get experience of lifting in a competition setting, which was well worth it just for that. And of course, it was fun!
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21.06.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff, The Zone Diet Blog at 7:55 am by Colin McNulty
I am remaining steadily under 13st (182 lbs / 82kg) but need that final push to lose that last 1/2 stone. Since starting back at Crossfit for the last few weeks, I’ve noticed the jeans are a little loser again, and indeed my waist has dropped 1/2″ in the last month. I still feel I’m not quite putting in 100% effort to getting that last bit of fat off to drop the last few body fat percentage points. Note to self, must try harder.
I’m looking forward to the weight lifting mini competiton tomorrow. Had a Personal Training session yesterday and think I’ve worked out what I aim to do:
Snatch: 45 - 50 - 55kg
Clean & Jerk: 60 - 70 - 75kg
These lifts are a way off my Personal Bests last year of 65kg and 90kg respectively, but I’m happy to still be taking things easy and build back up slowly. As it is, these weights will be the most I’ve lifted this year. Hopefully there will be people taking videos there and I’ll get some uploaded.
Friday Funs - Sorry I keep missing the Friday fun posts! Just been too busy with work, normal schedule will resume next week.
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31.05.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff, The Zone Diet Blog at 6:32 am by Colin McNulty
Oops, I missed my regular Friday Fun post, sorry. In my defence I was busy with work and down the gym for the 2nd time this week. Yep, my Golfers Elbow is holding up nicely in the face of many exercises! So I thought a round up of my treatment for Golfers Elbow was in order, including the exercises I’ve been doing etc. Sorry this is a monster post, but it’s the culmination of 6 months of my life.
A quick recap first: I have been suffering with Golfers Elbow (or Medial Epicondylitis if you prefer) ever since I banged my elbow at my brothers stag do back in September 2007. It got progressively worse over the latter quarter of 2007, culminating in me stopping attendance at my local Crossfit Gym at the end of Jan 2008. The reason was that I wanted to concentrate solely the cure for Golfers Elbow and getting better as fast as possible, as it was just getting worse. Now 4 months on, I’m well enough to go back, woot!
So, how did I do it?
The first point to note is that I tried many different Golfers Elbow treatments (pretty much all of them in fact), so I can’t say if any one was the definitive “cure” or not. All I can do is take you through the list and explain the effects, the following is in roughly chronological order.
1) Complete Rest
The first thing I did was totally stop doing anything that hurt. None of this “work through it” lark which I had been doing for 3 months. To my annoyance, that meant no more Crossfit. I did try for a bit, but soon got bored with just doing sit ups, box jumps and squats (I couldn’t even do weighted squats, just holding the bar on my shoulders hurt!).
2) Physiotherapy - Ultrasound
In the end I’ve been to 3 different physios and had 3 different sets of treatment. The first made the interesting comment that most cases of Golfers Elbow she saw, didn’t actually occur in golfers! (She also noted the same thing about Tennis Elbow.) The first trick up her sleave was an ultrasound machine, designed to promote healing somehow. I think the thing could have been turned off for all I know, didn’t really notice much apart from possibly my elbow getting hot, but that could have been from the constant manipulation of the ultrasound probe on my elbow. I had 5 x 10 min treatments of this over 5 weeks.
3) Physiotherapy - Interferon
I’m not sure this is the scientific name for it, it’s what the physio called it. This one requires pads stuck to your arm and the frequency sweep artificially activates your muscles, this one you definitely notice! Lot’s of tingling and making my whole arm twitch and move, it was quite uncomfortable at points. Very odd and very strange, there was definite movement of the elbow components, once can only hope that was a good thing. I had 5 x 10 min treatments of this over 5 weeks, at the same sessions as the Ultrasound.
4) Physiotherapy - 10 min Massage
At the same time as the Ultrasound and Interferon treatment, I had a short 10 minute elbow and arm massage. Now like the next man, I normally like getting a massage, not this one! I was poked and prodded and many many painful ways. It certainly hurt and manipulated things. 5 x 10 mins over 5 weeks again.
The argument for all these physio treatments, was to get blood into the epicondyle tendons. Apparently the blood supply to tendons is generally poor and so helping to get new blood in, aids the healing process… To be honest, that sounds like bolox to me, I’m not convinced that blood effectively sits stagnating in any blood vessel, and requires manipulation to replace it, would love for someone to tell me otherwise?
5) First Stretching Exercise
Here was the first exercise I tried, designed to stretch the epicondyle tendons: place your hands flat on a table, twisted 180 degrees to the outside so that your fingers are pointing at your body. (So twist your right hand clockwise, and your left hand anti-clockwise.) Make sure your whole hand is flat on the table, from fingers to the heel of your palm. Now by leaning back away from the table, you will feel your whole forearm muscles and tendons stretch. Stretch them as much as you can comfortably do and hold for 30 seconds. I did this 5 times a day for several months (both arms for consistency and a control test).
6) CT Cream off the internet
Around this time I was casting about the net looking for alleged Golfers Elbow cures, and stumbled on something called CT Cream, which is a herbal cream full of the right vitamins etc that promote healing. I found lots of nice testimonials from people who claimed it had cured them. At about £15 I figured it was worth a shot and bought some off eBay. I dutifully applied this stuff twice a day for about 6 weeks… and noticed nothing. There was not miraculous cure, nor even much improvement over the time period.
It occurred to me afterwards (duh!) that there is of course no regulation to buying “medicine” off eBay, and it could have been repackaged Nivea skin cream for all I knew. Either way, I don’t recommend it and I’ve subsequently spoken to other epicondylitis suffers who tried it, with similar non-existent results.
7) Band-It forearm Band
This was recommended to me by several people on a Crossfit forum in the States, it looks like this:
and the cheapest place I found it in the UK was Sweat Band Tennis for £20 including p&p. At first I wore it during the day all day, and didn’t notice a huge amount of difference. Getting the tension right is tricky: just tight enough so that it doesn’t fall off, but not so tight that it pinches. The issue of course is that the cross section of your forearm changes, depending on what you’re doing with it.
I wore it list this for several weeks, then back on the forum, the guy who’d recommended it said it only started to make a difference for him when he started wearing it 24/7. So I started wearing it at night too. That took a LOT of getting used to, but I did wear it day and night for about 2 months in total. One of the physios I saw pointed out that wrapping something around an appendage and going to sleep was not a good idea! To be fair, I nearly lost a finger like that one Christmas, but that’s another story!
How the BandIt band is meant to work is still out for debate, I’ve heard 2 explanations: A) It relives the pressure on your tendons, allowing it to heal. B) It constantly stretches your tendons (seeming the polar opposite to (A)) which means that normal use is easier. All I can say is, it was around the time that I started wearing it day and night, that I first started to notice an improvement in my elbow. Not much, but some. Each week didn’t seem to hurt quite as much as the last.
It was late March I think and I had started to turn the corner.
8 ) Acupuncture
Around the same time, my first physio recommended that I try acupuncture. Clearly things were not improving very fast and acupuncture does seem to work for many people. I’ve always shied away from it in the past, chi and energy lines and stuff, just doesn’t fit too well with my western scientific mind. However I was prepared to give anything a try (see CT Cream above for example) so had 2 acupuncture sessions in the end.
If you read my posts at the time, you’ll know that acupuncture hurts! Well it did for me. Maybe it was because it was in the arm, wrist and elbow and I had to look at it, I don’t know. I do know that I soon learnt that when the (now 2nd) physio said “Does it hurt?” I had better reply “Yes, that’s a sharp pain.” or she’d come and grind those needles in further until she was sure they did! When the 2nd session left me with debilitating pain for the rest of the day, I called it quits on the acupuncture front, and was glad of it. My verdict: Acupuncture is an exercise in pain only and a waste of time for treating golfers elbow.
9) Physiotherapy - Remedial Massage
Now on to my 3rd physio, I started going for weekly remedial massage. These were 30 min sessions of massage (3x what I was doing with the first physio) and didn’t hurt quite as much. Whereas the first physio enjoyed really shoving her fingers into areas of pain, this remedial massage was of a slightly more therapeutic nature. Did they help? I have no idea, but I did enjoy them. Certainly the most enjoyable of all the physios I visited. I went 4 times over a 3 week period and (in combination with the exercises below) each week felt better than that last.
10) Golfers Elbow Exercises
Along with keeping up with the stretching, the 3rd physio gave me a list of exercises to do twice a day. The regime was this:
- Heat the elbow with a wheat bag for 10 minutes
- With an empty dumbbell bar (weights 1.5kg) do 10 palm up wrist curls, with back of forearm resting on your leg and hand jutting out past your knee.
- Reverse the hand so palm is down, and do 10 reverse wrist curls i.e. back of hand is raised, again forearm rests on leg.
- Keep the arm resting on your lef, grasp the dumbbell bar at one end, and tilt the bar back and forth from the horizontal on the left, through 180 degrees, to the horizontal on the right, and return. Do that 10 times.
- Setting the dumbbell bar aside, form a circle with the tips of your fingers (make your hand like a claw) and wrap an elastic band around the outside of your finger tips. Now try to stretch the elastic band by spreading your fingers out wide, maintaining the circular shape. Do this 10 times.
- End by cooling the elbow with an ice cube.
These exercises were tough to start with, but I soon moved up from 2 rounds of 10 of each exercise, to 3 rounds of 10, then 3 rounds of 15, all twice a day still. I also did all this with my good left arm too, partly as a control test and partly so that I was exercising my body evenly. I actually soon ditched the final icing of the elbow, which was far too uncomfortable, with a 2nd heating with the wheat bag.
These exercises were done twice a day all through April and May. I also added another once I had worked up to 3 x 15 of each:
- Tie some string round the middle of the dumbbell bar and wind up about a meter of it, like a yo-yo. At the other end, tie a weight. I used a 1.25 kg weight and that was more than enough!
- Grab the dumbbell bar at each end with both hands, and just by moving your wrists, unwind the weight (you may need to stand for this) until all the string is paid out and the weight is at the bottom.
- Now keep winding with your wrists in the same direction so that the string winds on the other way and the weight rises up from the floor to your hands. This is surprisingly hard!
- Finally reverse the process completely.
- Do this for every round of the above set of exercises, so 3x in total, twice a day.
11) The Zone Diet
Throughout all this I’ve been on the Zone Diet, which if you believe the hype is a naturally anti-inflamatory diet. I can’t tell you that it made a difference but I can provide 1 bit of evidence: at Easter, I basically threw the diet out of the window for 2 weeks (hey, it was Easter!) due mostly to the consumption of large quantities of chocolate. And yes, it DID make a difference, I definitely noticed that my elbow felt worse during those 2 weeks, until I went back on the diet. Coincidence? Maybe, but I’m a Zone Diet convert, so I’m not so sure.
12) Fish Oil Supplements
I also take a high dose of fish oil regularly. That’s 2.5g of high grade, super refined, EPA/DHA per day. Note not 2.5g of gross Fish Oil, but 2.5g of the good stuff in it, the EPA and DHA. For most high street off the shelf fish oil, that would be about 10 capsules a day, because it’s such poor quality. In fact, I can’t find anywhere in England that sells stuff I’m happy to take, so I import mine from America. And the funny thing is, it’s actually cheaper that off the shelf stuff here!
Anyway I can’t say that it made a difference or not. I did try upping the dose to 5g per day for 2 weeks but didn’t notice any change. I include it here for the sake of completeness. I personally believe that fish oil is an important part of our diet, fundamental to our evolution into homo sapians and vital to long term health, but that’s the subject of another post some time.
Finally Getting Better
Throughout April and May, I was definitely getting better. Each week I noticed my elbow hurting less and less just in normal use, and when doing the movements that would always bring me pain (making a fist was a good typical one) it took more effort to induce pain in the elbow than before. But what was the Cure for Golfers Elbow?
If you speak to people who’ve had medial epicondylitis, or read up about it on the web, you’ll find 2 interesting facts:
- Everyone eventually gets better, whether that be 6 months or 18 months later.
- There is no consensus on a golfers elbow cure.
So here’s my take on it: If you have golfers elbow, providing you don’t continue to aggravate it, you will get better… eventually. There are several things you can do to help the healing process. It’s likely, that when you do decided you’re fixed and the treatment has worked, whatever you were doing last, will be what you reckon cured you. For me, I saw no benefit to the main stream physio, CT Cream or acupuncture. But I did see improvements begin around the time I was wearing the BandIt band 24 hours a day, and saw weekly gains whilst getting remedial massage and doing twice daily sets of exercises at home.
One potentially interesting point, is that I’ve got better pretty quickly. Most people say 6 - 18 months, and I’ve heard as much as 24 months to heal. Whilst it’s been 8 for me, I only started doing anything about it in Jan, so only 5 months since the start of treatment really. In the scheme of things that’s a fast cure for Golfers Eblow.
Where am I now?
Now at the end of May, 8 months after I initially hurt my elbow and 5 months since ceasing all elbow related exercise, I feel able to go back down the gym and restart Crossfit again. I’ve possible left it later than the earliest possible moment I could go back, but then I’m not yet 100% better either. I’d say currently I am 95% cured. I say this because I still feel slight twinges occasionally.
For example 5 x 30Kg Shoulder Presses on Tuesday I could definitely feel in my elbow and so didn’t go heavier. But I can row and knock out pull ups, wall balls, kettle bell swings, dumbbell push presses, all without any pain, albeit currently with much lower weights than I have been used to. That’s ok though, I’ve been patient enough for the last 4 months and will continue to be. I’ll take it easy and build back up slowly. I expect to be 100% back to normal and going for new Personal Bests in about 2-3 months time. Hopefully just in time for the Crossfit Certification at Manchester in September.
I also hope to improve my Clean & Jerk and Snatch enough to compete in the Northern Masters Olympic Weightlifting competition in Feb 2008 and fingers crossed, qualify for the British Masters a few months later. But I’m getting ahead of myself a bit. To be honest, I’m just glad to be back down the gym. 
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27.05.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff at 7:54 pm by Colin McNulty
After 4 months off Crossfit with my elbow, with some trepedation, I went back to the gym today for a 1 hour Personal Training session. Mark went easy on me, and I was broken by the end of it! (Checkout the Crossfit Exercises post for videos of all these exercises if you don’t know what they are.) The session was:
Warm up:
- 500m Row
- 2 rounds of:
- 10 Press ups (push ups)
- 10 Squats
- 10 Pull ups
It was the pull ups I was quite nervous about as they were giving me a lot of pain before, but they were fine. I expected to only do them in 5’s but I knocked off each set of 10 no problem, without any elbow pain.
2nd warm up(!) 2 rounds of:
- 10 x 16kg Kettlebell Swings
- 10 x 10kg dumbbell thrusters (they felt heavy)
- 10 double unders
After I got my breath back (running is a poor substitute for Crossfit, that lot above got me way more tired than my 2 mile run for example) then some light heavy work, if that makes sense:
- Back squats, sets of 5 at: 20kg, 40kg, 60kg and 70kg
- Should presses, sets of 5 a: 20kg, 30kg, 30kg
Decided not to do any more should presses, nor go higher in weight, as was definitely starting to feel it in the elbow. There are 3 things I expect to get me:
- Pull ups (though it appears sets of 10 are ok)
- Shoulder presses (and derivatives, e.g. heavy Thrusters)
- Cleans, which will be annoying
A final blast, just, because, well that’s Mark for you! I knew I wasn’t going to get away with an hour down the gym “playing”.
- 3 rounds of:
- 200m run
- 15 box jumps (20″)
- 12 press ups
- 9 pull ups
- 2 minute rest
Boy that was hard. Even at just 200m the running still takes it out of me, either way, I have lost a lot of fitness in the last 4 months. To be honest (once I’d recovered sufficiently…. about 15 minutes of laying prone later) it felt good to get back though.
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17.05.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff at 5:12 am by Colin McNulty
I tried once again to do a full warmup yesterday, this time I managed all 30 pull ups (albeit they aren’t proper one’s as the bar is only 5 foot off the ground, but they were as best as I could make them). I was definitely “aware” of my elbow but the pain was minimal. I resolved to try it and see how I felt during the day.
The good news is that it was 3pm before I remembered to this about whether my elbow was hurting or not, which obviously means that it can’t have been bothering me much. The bad news is that when I did think about it and gave it a poke and a few stretches, it was sorer than normal. Doing a routine of exercises in the evening didn’t help much either.
However I think it’s possibly good enough. I have maintained in my head for a while that once I can do a full warmup again, I will be ready to return to Crossfit. As much as that idea fills me with trepedation at the moment! So towards that end, I have booked myself a couple of Personal Training sessions at Crossfit Manchester.
Partly this is to ease me back in before I rejoin the group, partly it’s to assess what exercises I can do for my benefit, and partly it’s to assess what exercises I can do for the coaches benefit! The thing I need to be most wary of, is doing too much too soon, so these 2 PT sessions are all about reseting everyone’s expectations I think.
Still, it will be good to get back.
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13.05.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff, The Zone Diet Blog at 6:09 am by Colin McNulty
I started writing this post 6 months ago, but never got round to finishing it due to my golfers elbow injury. I have basically taken the last 5 months off Crossfit to give my elbow time to heal but as I’m expecting to get back to the gym by the end of May, I thought I’d post this up now anyway.
In a nutshell, 1 year after starting Crossfit and the Zone Diet:
- I’ve lost nearly 2st (28 lbs).
- My waist has shrunk from 43″ (at the belly button) to 36″.
- Body fat percentage calculation has dropped from 30% to about 16%
- For the first time I ran 1 mile, then 2 miles.
- I’m much stronger than I ever have been, e.g. a 145kg /320lb back squat.
- For the first time in 20 years, I’ve got no knee pain and don’t worry my knees will give way.
But more importantly, Crossfit and the Zone have given me back a functional level of fitness, to the point where I no longer see my body as a limiting factor. For example, here are my current plans, all things I never would have even considered possible for me a year ago:
Not a bad change in outlook from a 15 year couch potato huh?
On the subject of my elbow injury and returning to the gym, things are progressing nicely. I have the least pain now of at any time in the last 6 months and am able to do some exercises on it. I’ve been working backup to doing a full warm up, by that I mean:
- Short jog (I run on the spot for 2 minutes)
- Then 3 rounds of:
- 10 sit ups
- 10 press ups (push ups for you Americans)
- 10 air squats
- 10 pull ups
I’m not quite there, I can do everything except the pull ups. I have a low pull up bar at home (put up for the kid) which is only 5′ off the ground so I hand with my legs out in front with heels on the floor. However the first time I tried to do 3 x 10 pull ups my elbow was sore for 2 days after, so I’ve reverted to 3 x 5 pull ups for the moment.
The plan is to get to a full warm up by the end of May and then get back down the gym. This morning I did the warm up above (with 3 x 5 pull ups) and then went for a mile run, which I did in 11:05. Slow I know, meh.
And on the subject of astronaut training - I went for my Private Pilots License medical (AR-FCL 3 Class 2) at the weekend. It was a 2 hour thorough poking and proding. I passed everything, but the Doctor wanted a report from my Doc on my old asthma, before he’d issue the certificate, so that’s been a bit delayed. But I’m not anticipating any problems there. Tee hee.
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06.05.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff at 6:07 pm by Colin McNulty
I’ve just seen this video and it’s awesome, just goes to show how mad Crossfiters can be sometimes. 
Watchout for the little out take at 4:30 and the low air alarm at 5:30 minutes.
Fire Fighter Fran
If you want to see it done normally, checkout Fran on the Crossfit Workouts page.
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30.04.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff, The Zone Diet Blog at 8:14 am by Colin McNulty
Fish Oil Supplements are highly recommended not only on the Zone Diet, but also by Crossfit. I’m finally prepared to make a recommendation for a supplier that meets my own exacting standards.
Despite spending many hours searching and contacting suppliers in the UK, I eventually gave up trying to find a reliable UK supplier of properly and verifiably refined Fish Oil (Pharmaceutical Grade if you care for that term) to the proportions and quality levels as define in The Zone Diet. I didn’t want to go to the States as I expected shipping to be prohibitive and didn’t trust them to arrive basically.
However I’ve found a US Fish Oil supplier that has the right product, publishes the quality reports, delivers within 10 days to the UK and most importantly, is cheap by most standards. I ordered 2 bottles of 120 capsules, at a strength which requires only 2 caps per day (2.5g of EPA/DHA per day) which is 4 months supply, for less than £24 including delivery, which works at a bargain £1.40 for a weeks supply, or 20p a day if you prefer.
Compare this to the Holland & Barrett Fish Oil at £32 inc p&p for 55 days worth (at 9 caps per day for a matching EPA/DHA dose) which is a vastly inferior product and works out 3x more expensive at £4.07 per week. This is the Fish Oil I’m taking:
The more you order, the cheaper shipping becomes. However here’s the rub: if you order more than $35 worth of product (excluding shipping price) your package may get stopped by UK customs and you’ll have to pay VAT on the import. Despite this, if you order a years supply it is slightly cheaper (about 50p per month cheaper). However I went for the less risky option and ordered 2 bottles @ $30 ish and avoided all that nonsense. Seemed like the most sensible option to me.
So there you have it, a top quality fish oil with very low levels of those nasty PCB’s and Dioxins etc, at a high purity level (about 70%), all at a price cheaper than the high street.
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05.04.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff at 12:24 pm by Colin McNulty
I’m feeling very pleased with myself today. I went for a morning run round my 1 mile route, this time deciding to take it easy rather than Pose running for time. I already had in mind that I might try to extend the distance, as previously when I’d done an intentionally slower run, I’d felt that I could have continued.
I was in 2 minds mind about how far to actually extend it, but in the end I ran another whole lap, for a total distance of 2 miles! At 35, this is the first time in my life I’ve ever run that far without walking. In fact my previous “distance record” (lol) is the single mile I ran back in May 2007 which was a first for me.
I know to most people it’s doesn’t sound much, but it’s a major breakthrough I think. For the first time I appear to really managed to reach a stead state whilst running. By that I mean that the current 100m say, feels the same in terms of tiredness / pain etc, as the previous 100m. These frequent mile runs have started to bring that out, the latter half doesn’t feel much worse than I do at the end of the first half. Given that, there’s not much to stop me running further.
I do think running on roads on the hill I live on is not doing me any good though, as the frequent cambers make running tricky. At the end of the 2 miles today, it was really the pain in my right hip that made me stop.
Next and final target is 3 miles or 5k. That’s as far as I think I need or want to get up to. I have no desire to be a “runner” as I don’t believe in the health implications of it, and to be honest, it’s a dull form of exercise compared to Crossfit. It shouldn’t be too far off now though.
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30.03.08
Posted in Crossfit Workout & Exercises, General Colin McNulty Stuff at 9:03 am by Colin McNulty
Continuing with my Pose Running, I went for a run again this morning. I’ve been trying to slow down my runs and concentrate on Pose Form and today managed a modest 10:35 but this was the easiest run yet. Whilst “easiest” is clearly a relative term for me, for the first time… well ever really, there was this small and strange thought in the back of my mind: I wonder if I could keep going? 
The route I’ve got runs round the outside of 6 square blocks of houses, so I could easily start by adding an additional block at a time. Maybe next time…. maybe.
I thought I’d give Pistols a try too (one legged squats), I learnt 2 important things trying Pistols:
- Pistols look easy.
- Pistols are a lot harder than they look !
The only way I could manage them was to use a dumbbell as counter balance, and that was surprisingly successful. I managed to hold the Pistol position for 15 seconds each leg. Will try these again when I’m not tired after a run.
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