February 22, 2011

Warm Up:

Jumping rope, singles, for 3 minutes. Then, 20 singles in 20 seconds. Rest for 20 seconds. 40 singles in 40 seconds. Rest for 20 seconds. 60 singles in 60 seconds. Rest for 20 seconds. 100 singles in 60 seconds. Rest for 20 seconds. 60 second AMRAP single jumps.

This warm up was very effective. It got our respiratory and cardiovascular systems pumping, while working on coordination and accuracy.


Workout of the day: 15 minutes

1st minute: 1 thruster & 1 burpee

2nd minute: 2 thrusters & 1 burpee

3rd minute: 3 thrusters & 1 burpee

and so on  until you are at 15 thrusters & 1 burpee

This workout starts off with loads of time between the burpee and the next minute. As you get to the 7th or 8th minute, it begins to seem much shorter. Until the minutes are running together and it takes a ton of stamina and speed to get through the thrusters in time to start the next minute.


The following is a great breakdown of the thruster by Crossfit West( www.crossfitwest.com) located in Santa Cruz, CA.

Ah, the thruster. It is such a simple movement.  A front squat and a push press.  So, why is it so damn hard? The thruster is the devil’s own creation. Something about it adds up to be so much harder than its parts.

There are, however, some tips that make the thruster a little more easy to manage.  Here are some:

  • Always try to match your breathing to the movement.  With the thruster, this means one breath one entire movement.  Inhale on the way down and exhale at the top of the press.

  • After full lockout is reached at the top of the press, do not lower the bar to the racked position and then drop into the front squat.  From the overhead lockout, immediately drop into the squat, so that the bar reaches your shoulders at the same time as the squat reaches its lowest depth.

  • Try to relax your grip during the squat.  Grip and forearm fatigue can be quite severe during a thruster workout such as Fran, where the opposing movement, pullups, is also grip centric.

  • With the grip and wrists relaxed, try to snap the wrists forward and up at the top of the press, and then snap them back immediately to start the descent.

  • Really try to keep your weight firmly on the heels and off the toes as you perform the front squat.  Pushing the knees out is also key, as is keeping the elbows up. All three of these keys work in unison.  Not only is this proper squat form in general, but it will speed up your thruster by making it truly a vertical movement.  Too many people bring their weight forward onto their toes when in the hole of the squat.  In order to then rise, they need to rock back onto their heels and then drive up.  This horizontal forward and backwards movement at the bottom of the thruster not only makes the movement much slower, but it also speeds up fatigue by wasting energy rocking back and forth.

  • Rest with the bar in the racked position, never overhead.

There is a bit of controversy in the standards of a thruster, which was recently(today) brought to my attention by Phil Madrid and Mark Martinez, two of our athletes that are going down to compete in the Southwest Throwdown , along with Coach Crow, in El Paso this weekend. For the purpose of the SWFT, they will require the athlete to reset the bar in the rack postion(on the collar bone with hips and knees fully extended) between each repetition. That is to say that they will not be permitted to drop right into the squat as the bar passes in front of their eyes on the way down.

That being said, we are so proud to have Crow Rising, Phil Madrid and Mark Martinez representing Undisputed Fitness at the Southwest Throwdown. GO TEAM!!!!!!!!!!

The movement class tonight focused on the overhead squat! This lift requires a good deal of shoulder flexibility, so we consulted Kelly Starrett’s daily mobility WOD and we used assistancc bands and lacrosse balls to seriously expand our range of movement and stability. Check out this 6 minute video, the techniques shown here make a profound difference in shoulder flexibility: http://mobilitywod.blogspot.com/search?q=bend+like+a+reed

Test and Retest.

Do you notice a difference in your range of motion after performing these mobility exercises?



Mobility WOD