Single extremity movements are something we do from time to time in CrossFit, but maybe not often enough. The additional coordination and balance required makes it very difficult to move and stabilize even half the load we can with both arms and legs through a comparable range of motion. Movements like the ones we’re practicing Thursday expose imbalances, but also provide an opportunity to improve both the single arm version, as well as the standard two handed variation. That’s part of the beauty of CrossFit, everything we do shows us exactly what we need to work on, while also serving as the way to get better.
May 5, 2011
Strength: Deadlift 5-5-5-5-5
WOD:
3 Rounds:
8 Kettlebell Snatch Right Arm
8 Ketlebell Overhead Squat Right Arm
8 Kettlebell Snatch Left Arm
8 Ketlebell Overhead Squat Left Arm
8 Knees-to-Elbows
DL — 95kg PR
WOD — 11:48 @ 12kg…I can only imagine how awkward this looked. Switched to the pullups/situps combo in the last round since my K2E weren’t even close to legit.
It’s basically light out at 5:30 now!
http://news.yahoo.com/s/ap/20110505/ap_on_re_us/us_seal_hero_warship
Great story on Lt Michael “Murph” Murphy
Guess I should hit Refresh more often 🙂
Thanks for sharing.
First! haha to funny.
DL: 90kg
WOD: 9:00 Rx.
Great workout. Love to be home.
I wanted to pass this along to anyone who was at CFF for the 9/11 anniversary this past year or anyone who has ever done the Murph Hero WOD.
The USS Michael Murphy (DDG-112) will be christened Saturday, on what would have been Murph’s 35th birthday.
http://www.washingtonpost.com/national/navy-seal-hero-killed-in-afghanistan-honored-with-warship-bearing-name/2011/05/05/AFzH8pvF_story.html
In your honor, Murph.
how not to kip…or how not to install a home pullup bar…..or how not to crush open workout 11.6
http://vimeo.com/23097918
I’ve heard you can hurt yourself by falling off a pull-up bar…
DL: 160kg
WOD: 6:44 Rx
DL: 70 kg pr
wod: 8:16 with a 20# dumbbell and KtE. Man one armed ohs is awkward