Yesterday's Infinite Intensity workout was intervals followed by "Core Training #3". This included my first efforts at an exercise called a "Turkish Get-Up." It's pretty easy to describe. Lie on your back, with a dumbbell extended overhead, elbow locked (like the top of a bench press). Now stand up, keeping the DB locked out overhead (so when you are finished you are standing and the DB is pressed overhead). Then reverse the process until you are lying down again. Once you're down, that's one repetition (for that side of your body). I started off with what I assumed was a reasonable weight and was immediately humbled. The movement highlights weak links in short order, as you have to stay tight through your core, your balance is challenged, and your shoulder has to hold that weight locked out through 90-degrees of rotation. "Core Training #3" (out of the 10 core workouts you do over the course of the program) was a very interesting workout, as at the time I couldn't really decide if I was working the right muscles, but when I got up in the middle of the night I could feel that the entire girdle from my hips to my shoulder blades had just gotten worked.
Anyway, it seems like a movement that is worth adding to your arsenal. Just keep that elbow locked, especially on the way back down, as the DB is aligned with your head for a good part of the move. You have been warned.
Update: Via the Crossfit forums comes this excellent demonstration from the Art of Strength folks (WMV, 7MB).
