We worked on the CrossFit Warm Up (CFWU) and then got to work refining our technique on thrusters. Thrusters are a combination Front Squat and Overhead Press that is coordinated into one movement. It requires a lot of hip drive out of the bottom to help get the heavier weights over your head so it's not as much a shoulder press as an explosive hip drive that moves the weight.
Kyeong getting after our obligatory pull ups in every warm up. Pull ups are one of the best upper body exercises around but no one likes them because they can be very, very difficult.
Ryan showing good extension at the top while David works to correct his foot placement. The personalized coaching you recieve during every CrossFit workout is invaluable in getting your technique perfected as quickly as possible. Proper technique drastically reduces your risk of injury in the weight room. Throwing around too much weight with crappy technique almost insures some kind of injury.
Doc Baker showing off his "guns" while lifting heavy. Who says you can't get ripped from "just doing CrossFit". This program will make you stronger very quickly.
Ryan working up to some serious weight with the heavy thrusters...
CrazyMonkey always wants to get into the action. You don't meet many kids these days that throw a mega-tantrem when their workout gets cut short...
Chief Johnson working hard to lock out that weight overhead. Gaining strength throughout the entire range of motion around a joint like the shoulder will go a long way toward preventing future injuries.
Newcomer Tierra demonstrating near-perfect form on her squat with an extremely vertical back. That kind of flexibility and body control makes balancing that weight near your shoulders much easier than if you are bent over. Efficient movement patterns are the key to moving large loads, long distances, quickly...
Newcomer Regina concentrating hard on her form in the front squat portion of the thruster. Notice her squat is nice and deep and she has not lost the nice lumbar curve in the small of her back. She is a natural with perfect looking thrusters on day one. Can't wait to see how she throws the weight around in a few weeks...
MadMax and CrazyMonkey sharing some of the good things in life (Lucky Charms)...
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