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Exercises Movements, technique & proper execution

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Old 05-06-2005, 11:26 AM   #1
Cheryl Cohen
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Hi....new to the terminology. Could someone help me out with some descriptions of some exercises I read of in a posting?
'Waiters Walk'
'Farmers Walk'
'Thrusters' (Is that a squat thrust jump?)

Thank you much!

Cheryl
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Old 05-06-2005, 11:38 AM   #2
Ryan Atkins
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Hi Cheryl,

Farmer's walks - pick up two heavy dumbbells and walk for distance. Thick handled grips make this one 'interesting.'
http://www.crossfit.com/mt-archive2/farmers_walk.html

Waiter's walk - hold a dumbbell overhead and walk for distance. Awesome stabilizer work.
http://www.crossfit.com/mt-archive2/waiter_walk.html

A thruster is a squat and press motion:
http://www.crossfit.com/cf-video/Dumbell_Thruster.wmv

Hope this helps,

Ryan
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Old 05-06-2005, 11:40 AM   #3
Cheryl Cohen
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It does! Thanks Ryan!

Cheryl
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Old 05-06-2005, 11:56 AM   #4
Gary John
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That picture of the waiter's walk is Dan on the far left returning insults to me, on the far right. I was shamed by some woman who also had a 35# dumbbell and increased to a 50 with my next workout. Now, to make it interesting, try one in a waiter's walk, with the other in a farmer's walk. That way, you don't have to walk as far to feel ill.
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Old 05-06-2005, 04:40 PM   #5
Cheryl Cohen
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Ryan,
I notice that you referenced exercises that are other than those on the page that lists several. Is there an accessible archived list somewhere?
Just looking for new ideas.....
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Old 05-07-2005, 07:20 AM   #6
Ryan Atkins
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The exercises section features the exercises that pop up in the WOD on a frequent basis. There's not a comprehensive list that I know of. Creating one that included all of the functional, mulit-joint movements would probably be pretty lengthy. Here's a couple of links/ideas that may be new to you:

The waiter's and farmer's walks were ideas I got from Dan John (www.danjohn.org/coach - great articles in Get Up! but no exercise list that I'm aware of). He's also used rock carries, weighted sled drags, and weighted back packs - sometimes all three at the same time!

The odd lifts - http://www.usawa.com/rules.html

Burpees are good: http://www.warriorforce.com/articles/burpeeclip.htm

Several people are using Coach Sommer's drills:
http://www.dragondoor.com/cgi-bin/ar...&articleid=229

Coach Burgener's snatch drills are also popular (go to Dan John's link above, download the 9th edition).

Parallette training guide: http://www.american-gymnast.com/tt/p...ide/index.html

Loads of gymnastics drills: www.drillsandskills.com

Ring stuff: http://www.ringtraining.com/pages/exercises.htm

This is, by far, not a comprehensive list of resources, but should give you a good idea of what CrossFit considers useful exercises outside of what's already listed in the exercise section of the main site.

Hope this helps,

Ryan
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Old 05-07-2005, 11:55 AM   #7
Joshua Newman
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To make a waiter's walk even more 'interesting', try holding the bottom of the kettlebell rather than the handle. Also works well with a 20# med ball, as that's too big for most hands to firmly grasp, and similarly requires more forearm / grip adjustment.
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