Monday 12.13.10

During today's thrusters, try to keep in mind all the tips to the left of this diagram.  The figure on the right should really have a "frowny face" because best case scenario his/her lifts will suck, but worst case scenario he/she is going to do some serious physical damage!  Keep in mind this diagram DOES NOT show squat depth, but rather depicts optimal positioning for thrusters, push presses, jerks, front squats, receiving a power clean, etc.  It's basically involved in almost every functional movement we do!  Click on the image to enlarge it.

Challenge: 

HSPU Day #28

SWOD:

Back Squat 1 x90% of your 1rm + a little more than last week. Then, 3x3 at a heavier weight than the 80% of 1rm you used last time we did 3x3 on 11.15.10. Add weight, however little, to both the 90 and 80 percent sets. We will only back squat heavy one more time after today before we test our CrossFit Totals again, so take full advantage of your time under the bar.

Metcon:

5 rounds for time of:

- 7 Thrusters (135/85)

- 21 Double Unders

For the thrusters, clean the weight into position, keep the elbows high, and hit proper depth. I go deeper with my thrusters than I do my squats to take advantage of the "stretch reflex" of the working muscles. It's much faster during a timed workout to drop into and explode out of the hole on thrusters, rather than easing down into them, stopping your muscles short of full range of motion, and then trying to reverse direction and come back up. Obviously, all your front squat mechanics should be prioritized in order to make this effective and prevent injuries.

For the double unders, if you have to substitute the movement, do 4 times the number of single unders. So you would instead do 84 single unders per round. If you do this option, focus on single hop jumps and increasing your rope speed. Keep your elbows into your sides and make small circles with your wrists. Your elbows should remain flexed but should not be the joint powering your rope. Your wrists should do the work. No one ever got good at double unders without first getting good at single unders, so don't worry about running before you can walk. But also remember your goal is to run (still talking about double unders, don't lose me on this metaphor) so everything you do with a rope in your hand should be designed to get you to that goal.

Post weights and times to the comments section! bc