A few months ago we posted a video of some of the CrossFit Wilmington crew and ALASTAR TDS-C instructors shooting a steel challenge pistol match.  Some of our shooters were firing a pistol for the first time then.  Since then, Jana, Melissa, and others have attended ALASTAR’s basic, intermediate, and even tactical pistol courses.
This past weekend they returned to Ant Hill Range for an IPSC match.  This competition was much more involved.  It included dynamics the steel challenge in November did not.  Check out Jana and Melissa’s shooting now…


Shooting matches certainly put athleticism to the test.  Cooridnation, balance, agility, speed, and accuracy are the finer of the ten general physical skills and they’re typically best developed through sport specific training.  There are many “good” shooters out there.  It’s easy to stand in front a piece of paper and keyhole round after round.  Add moving, reloads, multiple targets and a timer and you get to see how good a shooter you are.  While IPSC matches are only sport and don’t actually simulate a real gunfight, they are a fun time and any trigger time can be good training.  Learn something new.  Interested in shooting one of these matches or simply learning to shoot, hit me up via email.

Back Lunge  5/5 – 5/5 – 5/5 – 5/5 – 5/5
Bent Over Row  5 – 4 – 3 – 3 – 3
Shoulder Press  8 – 8 – 8 – 8

Jerk  (70% of clean) x 1 x 6
Snatch High Pull (90%) x 4 x 1, (100%) x 2 x 2, (110%) x 1 x 4
Bent Over Row 5 – 4 – 3 – 3
Shoulder Press 8×4

6 thoughts on “A test of the ten physical skills…

  1. Josh says:

    Awesome Ladies! Great video! I took the beginners class in December and I recommend these awesome classes to everyone…. On a side note, we have welcomed 20 new Crossfitters so far for the month of January (not including this weeks Intro’s). Make sure you introduce yourself to all these new faces (like I have to remind you guys)

  2. DC says:

    Hey guys, Sorry I haven’t been in the gym to workout and help out.. My family has been in town alot longer than planned, As nice has it has been I wish I could haven gotten in there more. But they are leaving today so I hope to be in there before I leave next week. I have had the honor to shoot with our beast of sisters Jana and Melissa last weekend. And I must say ALASTAR put on a GREAT course and Jana and Melissa did great. You could see their improvement on sun out at ant hill. Keep it up ladies.. T keep up the top notch stuff and keep the ninja plant open.. lol.. But really guys if you haven’t had a chance to do a Alastar course yet talk to them. It’s a great time and will help even the most advanced guys or girls. I’m looking forward to see everyone..

  3. Abs says:

    These girls have it all…brains, strength, guns a HOTNESS! Good stuff ladies…Alastar is making and difference and it shows!

  4. t. says:

    20 new members and 8, yes 8 newly certified CrossFit Instructors. I forgot about Tom getting certified last weekend! Sorry Bro. I think “Boom” works into this convo well.

    Caleb my young friend… a lady with a gun and the training they’ve received can be a great combination. OR… an ugly, horrible, gruesome end to some poor fella. Ha. Seriously, they’ve learned a lot and getting better. Zach and Thomas, who haven’t been able to come to a match with us, have also become quite the gunslingers too.

    There’s an IDPA pistol match this Sunday at Ant Hill. 30 minutes south in South Port. The cost is $20. You need a pistol, atleast 3 magazines, holster, and shirt or jacket to cover the pistol. Hamid, myself, and numerous others are going. Let me know if you’re interested.

  5. Abs says:

    20 new members and all the newly certified peeps…congrats on taking the 1st step to being even greater than you already are! I am pumped to work with all of you!

Comments are closed.