Carried A Yoke

“The yoke you wear determines the burden you bear.”
Edwin Louis Cole

I wanted to try another workout from Rob Orlando’s site  This one involved a piece of equipment I’d ever tried before.  It’s called a yoke, and like the yoke put on an ox’s back, it’s a bar that lies on the back.

The workout I did, called “Logan”, was this:
As many rounds as possible in 8 minutes:
Yoke walk 50 feet
Axle clean and press, 5 reps

Once again, I went to
San Francisco CrossFit (thanks Carl Paoli and Kelly Starrett).  They actually have two yokes there.  The one I used was 180 lbs.  I added another 100 pounds to it for the workout.

A few months ago, I used the axle to do continental-style cleans, but today I did regular power cleans with the thick bar.  The bar I used was around 110-115 lbs.

I started the workout and the weight was heavy but manageable.  The first round was not too bad, even though I was pretty much just getting used to it.
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The biggest problem I found was that the faster I tried to go, the more wildly the yoke was swinging.  It made it so much more difficult to control.
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Taking many smaller steps seemed to help level it out.
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I definitely struggled in the third round.  I didn’t realize the yoke would be such a difficult core workout.  My midsection was getting tired and without the ability to engage it properly, carrying the yoke was so challenging.
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By the time the clock ran out, I’d made four trips with the yoke.  Since it was my first time, I didn’t know what to expect, but now I think I can do much better than that next time.  That was a fun exercise and an awesome piece of equipment.  Here’s a video of the entire workout:

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