Wednesday, November 18, 2009

NOV 17 2009 - Discovering Weaknesses, Day 2

Yesterday forced me to address my jumprope skill deficiency. Today the problem was my whole left side. I'm right handed, so the left arm thrusters in the workout were a huge challenge.
Deadlift 5 Rep Max (125kg)
Max Rep Pullups 3 sets on 2 minutes of rest between sets (15,13,11)
As Many Rounds As Possible in 20 minutes:
1 Round = [15 Right-arm KB Thrusters (20kg), 15 Left-arm Thrusters, 106 yard sprint]

Just to review, a thruster is a squat with a press at the top. You stand up, holding a weight in your hands, and push it all the way overhead. Moving the weight quickly through such a long range of motion is great for developing functional strength and power. Today the CrossFit Football site prescribed single-arm thrusters, which required me to balance a kettlebell on my shoulder and press it overhead. It was hard work for my right arm, but also a constant fight for balance with my left. I dropped the kettlebell a couple times, and was drenched in sweat by the end. Here's the sweat angel I left on the mat.

I managed 6 full rounds plus 15 R-arm thrusters and 15 L-arm thrusters.

To give yourself a glimpse of how much harder this workout was than traditional barbell thrusters try brushing your teeth with your less dominant hand tonight. It's maddening how alien a familiar activity can become when done with the other hand.

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