Friday, July 26, 2013

Fit Friday

Thrusters.
This is a curse word to my ears, but it's a functional movement {to lift up kids/babies? who knows...}
I like this first video for you to get an idea of the movement all together. I also love that it is emphasized to explode your hips and ensure that you have full hip extension before the bar is extended. The power in your hips is what will help you get the bar up.


This second video is great  for breaking down the steps, so great....that I'm not going to repeat them {you're welcome!} 


Any questions?

Let's try a WOD... a really popular, er, well-known, Crossfit WOD:

"Fran"

For time:

21-15-9 reps of

Thrusters
Pull-ups

Like all the WOD's I post, modify as necessary. If you have dumbbells, use those instead of the barbell. If you don't have a pull-up bar, perform chair dips or go get on the playgrounds monkey bars!

"Fran" is a WOD Crossfitters use to determine how they are doing in their fitness. As time goes by, one will see a decrease in their "Fran" time. It's used as a base to see one's progress. So, write down your "Fran" time!


The above picture shows the aftermath of an almost Rx'd {prescribed or not scaled/modified} WOD. In the barbell picture there is a spot of blood from that nasty old callous/blister that won't go away! I have taken 2 days of rest after this workout. The Rx'd 135# deadlifts played a number on my lower back muscles.

This was the WOD:

10-9-8-7-6-5-4-3-2-1 reps of

chest to bar pull-ups
box jumps {30"/24"}
deadlift {195/135#}

Any questions?

Update on my "project": it's coming along very well! eeek! Will post about it in a couple weeks:)