500m Row
50 Pull Ups
400m Row
40 Pull Ups
300m Row
30 Pull Ups
200m Row
20 Pull Ups
100m Row
10 Pull Ups
Coach's Eye Thruster Tip from CrossFit East Sac on Vimeo.
This video shows and discusses a major movement flaw that is often seen in the thrusters with beginners and even more experienced CrossFitters. The thruster starts with a solid front squat and finishes by driving the bar to the overhead position in a single movement. The problem we see is the athlete pressing the bar up off the shoulders before the hips can finish driving it up.
When doing thrusters it is crucial to keep the bar, or dumbells connected to the body for as long as possible. Start with a good solid squat with the knees out, chest up, and heels down. Then be patient and concentrate on the feeling of driving the bar up in the air with the hips and legs. At the instant the bar jumps off the shoulders a well timed trade off to pressing with the shoulders and arms will keep the bar moving up. An early press off the shoulders will cause the body to lean forward, the bar to drift forward, and the lifter will have to use excessive upperbody strength to finish the movement.
Be patient and focus on the jump at the top of the movement, and you will lift more on max efforts, and you will tire out less on high rep sets during metcons.
All I can think about right now is no matter how good your form and timing are, 150 is a lot of pull ups.
Posted by: brother mike | September 19, 2012 at 09:11 AM
Or you could just do, what i did, which was half -- and it's only 75 pull-ups. still a lot, but not as much as one-fiddy!
Posted by: donna | September 19, 2012 at 02:36 PM
I'm hoping for 150 curls or calf raises tomorrow. It has to be something like that.
Posted by: Matt P | September 19, 2012 at 04:12 PM
Donna, the board said 150. Being that it did not cause me to bleed through my eyes and ears, that must have been the right amount.
Posted by: brother mike | September 19, 2012 at 08:34 PM
Anyone who took over 16 minutes to do that WOD as Rx missed the intent of the day. I did half today and it was a great stimulus.
Posted by: Justin Riley | September 19, 2012 at 08:49 PM
I agree. Half was a great workout. Thanks for the encouragement/coaching Travis!
Posted by: John Michelmore | September 19, 2012 at 10:26 PM