August 6, 2003
Complete 3 rounds, 21-15-9 reps, for time.
“Thruster” 85 lbs.
“Thruster” is rock bottom front squat push-press combo. Keep pull-ups strict. Post time to comments.
Good posture on the left and bad posture on the right.
“The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates postures and mechanics that reduce power and stability and are generally unsound. The faulty mechanics arise from inadequate training and insufficient practice of critical hip movements. We’ve named this widespread fault “muted hip function” or “MHF.”
MHF is evident to some degree in all but the most accomplished athletes or those who’ve trained to avoid it. We tell our best athletes that it will typically take three to five years to fully develop the hip’s explosive capacity where there are no signs of MHF postures or tendencies.
MHF is, ultimately, the postures resulting from the legs compensating for the hip’s failure – specifically, and foremost, using leg extension to compensate for weak or non-existent hip extension.”
- CrossFit Journal, January 2003
Posted by lauren at August 6, 2003 12:16 AM
Maybe this is lodged somewhere in the small print or I missed it during orientation. What is significant about 21 reps instead of 20? Or 9 reps verse 8? I know that curiosity killed a cat but I'm a dog lover.
Had to use 65# rather than 85# today; tried a couple with 85 and realized that yesterday's WOD kicked my butt, entire back, traps and shoulders. This workout was tough for me.
But... our amps go to 11!
The pullups slowed me down more than anything. Had to bread them up into multiple sets. Still feeling yesterdays workout.
I feel like a slug, tried to do this with 85# dbs, couldn't even rack them went to 45 lb DBs.
Right around 6:30. It's inexact because I forgot my stopwatch so I had to go by the wall clock.
Mike- my guess is completely unscientific, but I think it has to do with precisely what you stated. 21 is 1 more than 20. 9 is one more than 8. I've conditioned my mind to think I'm done at 6, 8, 10, or 12 reps. When I do a high rep exercise (like 20), I usually just tell myself to get to 10 and then tough the rest out. Once I get to 20, I feel like I should be done, but then there's that one last rep. I guess its the same effect sprinting through the finish line has rather than slowing down and stopping at it.
I knew this WOD would be trouble since it included pull-ups and they're such a limiting factor for my workouts.
Time to get on the pull-up program!
8:07. Had to break up pull ups, but felt pretty good about today's WOD.
I struggled on this WOD as I was still hurting from the previous days exertions. I managed 6:20, which really, really hurt!
7:17 Also had to break up the pullups which slowed me down
Barbell thrusters are tougher than dumbbell thrusters for me.
Im surprised my shoulder girdle is still in tact after yesterdays workout. Look forward to cleans tomorrow.
10:50 The pullups deteriorated into sets of 3 and 4 at the end.
10:30 or so. I forgot to start my watch until I completed the first set of thrusters. I did them in one set, so I figured it was about 1:30. My watch was right at 9:00 when I finished.
I think my pullups are getting little better.
I did the WOD this morning (8-24-03) I used 95 pounds on the thruster. I completed the WOD in 3:59. Tough workout, but I was able to keep everything to one set with no rest between thruster and pullup's.