The Challenge of Full Extension

Today I made it to the box for workout #3 for the week. It’s a good routine. 2 days on, 1 day off, 1 day on, 1 day off, 1 team workout, 1 day off… And maybe next week our friendly chiropractor Caleb will put me back together so my right arm doesn’t go to sleep, my knees and hips track correctly, and so on…

But back to today…

Though my wife made it in for an 8:30 workout with Coach Bill, I had to skip this morning due to a meeting and some work I needed to get done. So I fit in a noon workout with Coach Drea. There were three of us – myself, Samantha (and little Lilly), and Vicki.

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We started with a bit of mobility. Foam roller to the lats, quads, and back. Then we did a little mini workout to warm up… 3 rounds of:

  • 5 push-ups
  • 7 sit-ups
  • 9 good mornings with a PVC pipe
  • 11 air squats

Then the real fun began. We went through the movement standards for the thruster and the power snatch using an empty barbell, then started warming up to our working weight.

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The workout was for time… 3 rounds of:

  • 7 thrusters (165/110# Rx, 135/95# Level II, 75/55# Level I)
  • 15 muscle-ups Rx / 10 muscle-ups Level II / 15 muscle-up transitions Level I
  • 10 power snatches (same weights as thrusters)

We were supposed to get done in 15 minutes. I jokingly suggested my time would be closer to 30. 🙂

1f6iacI was going to do 135#, started with 115#, and dropped to 95# pretty quickly. And I did muscle-up transitions on the rings. Took me 20:24 to get through the whole thing. I was somewhere between Level I and Level II and it kicked my butt.

Even now, my right arm is asleep from the shoulder. My left hand grip was dying by inches as it always does. And my brain wouldn’t get out of the way.

Here’s the fun part about thrusters for me. It’s a full-extension kind of exercise. You go from the bottom of a front squat to a locked out overhead position. It’s the same as a burpee, going from flat on the floor to a jumping, arms overhead position.

For the burpee, I’ve developed a modified position that saves me from that full extension. I still stand all the way up and jump at the top, fully extending my hips, but I’m not putting my hands over my head. That saves me from this weird full extension issue I’m having and I can do 7-10 burpees in 30 seconds pretty regularly.

Contrast that with the thruster. You are essentially (as I pointed out) going from a standing, front rack position with a loaded barbell. You move straight down into a front squat, then explode up from the bottom and thrust your arms overhead like you’re doing a push press.

There’s no way to short change this movement. It is what it is and it’s a mainstay of CrossFit.

And for some reason when I go through multiple thrusters, I get completely fried. Not sure if it’s my shoulders not tracking right (left shoulder is too far forward, right shoulder can go straight up) or my hips still giving me grief or my knees. Or just the full extension from bottom to top…

But whatever it is, I have issues these days doing too many thrusters – especially when it’s mixed in with other movements.

Someday maybe I’ll figure out what’s causing my body not to track right. But that day is not today… Meanwhile, tomorrow is…

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Great work today folks! It was a tough one! Have a great rest of your day!

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