Colin is:
a) getting in touch with his inner child
b) greasing the groove
c) answering the question 'what about cardio?' (again)
post answer, cheap shots, and hacks to comments.
Practice FS, PP, and combine them into one move for a thruster: Weight on your heels, strong back but torso a little more upright than an air squat, elbows directly below the bar, explode and drive with the hips, core to extremity movement, strong finish with active shoulders - try to pinch your head with your shoulders. On the downward motion, bring the bar to the chest first, then descend into your bottom squat position. Check out this photo of Greg A doing a thruster and a calculation of work and power (why does the US not use metric?). CrossFit.com has also posted an excellent video discussion of intensity here (warning - long video)
5 Rounds:
Thruster 12 reps
Pullups 12 reps
Post time and loads to comments. 50% BW is an adequate load (i.e. no more than 50% BW).
