Shoulder Drift

It’s nice not having to leave the house with this weather. Garage didn’t want to warm up this afternoon though. It was about -11° outside with the windchill.

Active Life – Singe Leg Bias

Warm-up – 3 Sets

  • 8/8 Eccentric Ankle Dorsiflexion

Hey! I didn’t get sore the last time I did these. Will that continue?

Workout – 3 Sets each leg

  • 12 Single Leg Deadlifts (125#)
  • 1:00 Rest

I did warm-up with 12/12 @ 45#. These have left me sore every time so far.

Active Life – Back Max

4 Sets

  • 6x
    • 10m One Arm Overhead Carry
    • 5 One Arm Thrusters
  • 30s Rest
  • Repeat with other arm

The notes said these are really difficult so I figured I didn’t need to plan any conditioning work for the day. 240 thrusters would be plenty! Boy… was I right.

I thought I was being conservative starting with 20 pounds, but after the first arm took 2 minutes I knew 1) I had to go faster and 2) this was going to get real nasty. It’s a bit of a balance because the faster you go, the more the weight wants to drift, causing you to use more muscles to keep it stable.

I did my left arm first each time and went with 20-25-30-35 pounds. Rested about 2, 3, and 4 minutes between weights. My shoulders are going to feel this one.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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