January 6, 2004Tuesday 040106"Thruster" 3-2-2-1-1-1 reps
Chinook Check out these freaks http://pukeclub.tripod.com/index2.htm Posted by lauren at January 6, 2004 6:39 PMComments
Those guys ARE freaks. That is like the old 20 rep squat routine on acid ! Comment #1 - Posted by: George at January 4, 2004 9:38 AMcould someone explain todays workout to this rookie. thanks Comment #2 - Posted by: matt at January 4, 2004 12:50 PMMatt, A thruster is a combination front squat and push-press. It can be done with dumbbells or a barbell. For a video clip, click on Exercises on the Crossfit home page (under Navigation). The 3-2-2-1-1-1 indicates that we're doing 6 sets of work. The first set consists of 3 reps, the last of 1 rep. Given the low rep scheme, people familiar with the lift will likely be performing at near maximum loads if they are not moderating intensity for this WOD. Hope this helps. Comment #3 - Posted by: Ryan at January 4, 2004 3:13 PMNice Bachar Ladder in your gym Mark, I just took mine down (the Az. sun 'killed' it). What a great way to get one arm lock-off strength. Do you ever go up it using your ice axes??? Sean Comment #4 - Posted by: sean at January 5, 2004 6:53 PM135 x 3 bodyweight 186# Comment #5 - Posted by: jim hill at January 6, 2004 2:00 AM3x95 3x135 Never realized what a great strength exercise the Thruster can be. This was fun. I also finished with some DB DLs with the Ironmind Husky bells. Grip is gone. Comment #7 - Posted by: chad stclair at January 6, 2004 9:38 AM65x3 Strong, solid thrusters with my bodyweight! They are easier to do when I'm doing singles and not aerobically challenged. Rowed 1000k strapless at 4:22. Very sore from yesterday's Chelsea workout. Comment #8 - Posted by: kelly at January 6, 2004 10:00 AMWarmed up with 4 cycles of Ross Enamait's "10 x 10 System" (a shadowboxing system) holding 2.5 lbs. plates, then: Did 1-Arm DB Thrusters: 55 lbs. x 3 reps each side Felt stronger today...I think I'm finally over this stinkin' flu.... Comment #9 - Posted by: Wiggy at January 6, 2004 10:33 AM1x115# When I got done doing this, I came upstairs and found that at least two of you (Kelly, Chad) were pushing at least bodyweight. So I decided to go downstairs and get one that was at least 90% of my weight. 1x205#(PR - I'm pretty sure it's the most I've put overhead in any kind of lift) Thanks for the inspiration, all. Comment #10 - Posted by: Ryan at January 6, 2004 11:00 AMWhen doing the Thruster workout, is there a rest time limit? How long can you rest between the 3-2-2-1-1-1 rotation? Thanks. Comment #11 - Posted by: Eric V at January 6, 2004 11:42 AM3 x 65 BW 145 -Kevin Comment #12 - Posted by: Kevin Roddy at January 6, 2004 2:02 PMBeen off for a couple of weeks so, Happy New Year to everybody. Did this workout yesterday. New to this exercise, so started with 20 lbs/side, and bumped up until I hit my 3RM. 3x90 135 x 3 First time doing a Thruster so no where near body weight as some folks are doing. However, 155 is the most I've ever put over my head before so I'm psyched. Comment #15 - Posted by: Scott McAndrews at January 6, 2004 5:02 PMOpted for the outdoor climbing workout, attempting seldom repeated route in the Superstition Mts. Two hour killer approach, 480 ft. of crack and face climbing (grade 3, 5.10+). Going back for more tomorrow!!! Sean Comment #16 - Posted by: sean at January 6, 2004 5:17 PMI think thrusters are my favorite exercise that Crossfit has introduced me to. Warmed up with pullups, pushups, and thrusters with the 45 pound bar. Then: 95x3, 105x2, 115x2, 125x1, 125x1, 130x1 I was happy with the fluidity/continuity on all of the sets, but my speed was way down on the singles relative to lighter sets. Comment #17 - Posted by: barker at January 6, 2004 6:50 PM2nd day on the team. Chelsea just about killed me, and I gotta admit, I didn't do well at all. Better today, got all the way through it, and there was a definite pride in accomplishment. I look at all the advanced exercises on here and wonder if I'll ever be able to keep up, ya' gotta start somewhere though, right? Comment #18 - Posted by: Murph at January 6, 2004 7:06 PMGreat job Ryan and everyone else! Good thing these final ones were singles. Comment #19 - Posted by: chad stclair at January 6, 2004 9:22 PM4x135 First time for this one. Felt really good. Comment #20 - Posted by: Wayne at January 7, 2004 4:35 AMNot too great at thrusters... so.... 3x115 First time for this one. Added on landmines. Ok, I gotta ask . . . what are "landmines"? Comment #23 - Posted by: davidjwood at January 7, 2004 7:53 PMCheck out www.sorinex.com. I think it's under misc. equipment and there should be a demo video. Comment #24 - Posted by: jbravo at January 7, 2004 8:27 PMbwt 110: The singles weren't real deep front squats; about parallel. 30sx 21 (Crossfit challenge #2, 21 consecutive thrusters with db's totaling half bwt. Actually, the dbs total more than half bwt). Comment #25 - Posted by: Lynne Pitts at January 8, 2004 4:53 PM95 lbs x 3 reps No squat rack yet...so I had to improvize by clean the weight up and doing a modified higher rep workout. 105x6reps 5x135 Post a comment
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