Love this WOD!

Thanks Coach G!

love the thruster!

Oy vey - I always get a lot of nasty crackling noises from both shoulders when I do these. No pain yet, luckily!

I also have that problem with my shoulders. I have found that swimming(breast stroke) really helps.

I am new to crossfit and this will be my fourth day doing it. I am addicted. I do have a question for this wod however. Is the goal to do 7 thrusters in as little amount of time as possible?

Yes.

No. read the FAQ. it's 7 lifts with max weight usually you rest 2-5 minutes between each lift.

Matt #5,
No. Goal here is to perform a thruster @ 1RM weight seven times. Most people rest 3-5 minutes between each attempt.

so it's 7 sets of 1 rep at a weight challenging enough for just 1 rep?

what's a good way to determinea weight challenging enough without risking injury?

GOOD ONE!!! hope to catch that later..RAT UP

I love being on the west coast again... you get these so early.

Hopefully back in the game today. On the road to recovery. Heavy is good.

Hey FRAT

9,10 . .

Easy start low, go high.

If you've never done heavy thrusters today is not the day to play "lets find out how I can kill myself with straight across sets" (i.e., all sets equal weight). Start lowish and make judicious increases each set. Don't go to failure if you can't control or drop the weight.

I really respect Dave Tate and his knowledge on weightlifting. Great coaching tip about really emphasizing heels loaded during the thruster. The tip about the chin up though could be looked at in a different way. Straight line is the SHORTEST distance between 2 points but the FASTEST would relate to the speed of the object in motion. If I use the dead hang as my pullup of choice b/c of its SHORTER distance between the top and bottom, I will only be able to use about 30-40% of my total body muscle mass. The Kipping pullup will incorporate about 70-80% of my total body muscle mass. So, 185lbs(BW) spread out over 30-40% will fatigue faster then spreading it out over 70-80%. Also, the Kipping pullup travels at a FASTER speed between the top and bottom, meaning I get more acceleration of my mass(F=MxA), meaning I get more FORCE traveling the same or more DISTANCE in less TIME, which equals more POWER.

Fxd/T=P

P.S. 99% of all percentages are bullshit, use them as a general idea, not as an exact number.

For those who have been doing this a while, thank you for all the comments. It helps newbies like me out tremendously.

3 Rounds of 30 Burpee/pullups 30 situps 30 20lb wallballs for time.
Created workout to recognize Jamie a female School Resource Officer for my PD, who is very small framed. She to subdue a VERY out of control 17 year old female student who out weighed her by 50 lbs.

Jamie contributed her ability to quickly get the girl under control and handcuffed.

Dave's responses were in fact intelligent; they were just lacking in exposure. I wouldn't fault someone for failing to see at first glance that a kipping pullup is actually the mechanically faster & more efficient path for a core-to-extremities contraction that moves the body up to the bar, back down and back up again.

(That's a complex movement that people always oversimplify -- but up-down is not how the body can most efficiently move. The kipping pullup uses the stronger core musculature first, and the dimensions of the limbs and positions of the joints that must close determines the rest. The butterfly kip is in fact the fastest and most efficient path for the body to meet the bar and return.)

It's unfortunate, at this meeting it doesn't seem like Dave Tate really got as much as he could and should have. He didn't seem to get that fitness is about work capacity and that work capacity is about foot-pounds per second across various time domains. And, that this fitness is most central and most essential to the broadest applications of human performance.

He needs to wake up and realize just how narrowly his specialty applies to human performance, in comparison to the work capacities we develop. He seems like an independent thinker and self-educated guy who really values truth, so in a different context (when he's not in front of a camera, perhaps) he may be able to set his Public Relations face and ego aside and start recognizing CrossFit's mastery of the art and science of GPP.

looking forward to this one..i love these heavy lifts

Experienced CrossFitters-
Can I get some input as to how your thruster max relates to your front squat and push press max?

My push press is about 25% less than my front squat so I'm guessing thruster will fall somewhere between?

Also maybe a dumb question but you are taking this out of a rack not cleaning off the ground, yes?

Thanks!

I thought Dave gave great insight into the Fran workout from his perspective (of course the pull ups are, self admittedly, outside of his area). I didn't see that he was egotistical. There was no argument or debate. He hadn't been fully enlightened to the crossfit way and then asked to critique it. He was simply asked to assess what he saw through the eyes of a powerlifter. He didn't address fitness. It does show the "secret" we all enjoy. The secret power of crossfit. What did you think when you first saw it? Who didn't reflexive think kipping was "cheating"? Then you learned it and saw for yourself the magic. Crossfit cannot be explained as effectively as it can be experienced.

Jacob,

I certainly wouldn't say 'egotistical', he's not. There was a dialog in progress, an exchange of information, which could be a learning process. Dave was in fact put on the spot of giving his reaction, in front of a camera, immediately after or in the midst of a seminar in which he was the featured authority. This is hardly a conducive situation to him trying on a new paradigm.

So when I said 'ego' I was referring to the process, which was determined by the circumstances. As I meant to imply: on his own, not in front of a camera or on a stage, he's an independent thinker and autodidact, a realist and smart guy.

A worthwhile thinker knows that he needs to adopt the other perspective and make sure that he's seeing the same things they're seeing. What we see in this video is that Dave Tate hasn't had the opportunity to do that yet, and the circumstances we just saw weren't conducive to it. I would ask, why Dave Tate would want or need to understand what we're doing --- I suppose we need to look at the activities in which his specialty overlaps with ours. That overlap is pretty marginal to CrossFit, but it's there; witness CrossFit Football.

There's a ground for Dave Tate to see and witness what CrossFit can do for the performance of the same athletes he aspires to coach, outside of the specialized, exclusive power lifters. CF Football is laying claim to that ground. While performance can be quantified in CF's perspective... can the contribution of this same work capacity to sport performance be seen? Can the strength and value of CrossFit be seen to lie in its dominance of other athletes when the performance metric is something like Football?

I have those same Sidi's, weird.

Can these thrusters be done almost like a jerk press? What I mean by that is is it acceptable to, slightly, drop back under the weight once you come out of the front squat and are pushing the weight over head? Or does it have to be one whole upward motion with no dip?

I hope my description is sufficient enough to understand what it is I'm asking. This has been quite the debate at my gym.

well i've never practiced a lot of thrusters before. I know i can do them with the 95# required for fran.
I think i'm going to practice the movement a lot first during my warm up.

And then, since i haven't done Fran before, would it be a terrible idea to try that today, instead of the 1-1-1-1-1-1-1 reps?

Nice pic, Deb! Love it! Representin' EOS

I didn't want to enter this, he really doesn't deserve to get beat up on his comments, but.

Thrusters are quad-dominant movements. You cannot 'hip drive' or posterior-chain load a thruster FOR HIGH REPS.

Consider the inverse relationship between volume and intensity which is one of the seminal observations powering CrossFit. When the weight gets extremely heavy, you will attempt to drive with the posterior chain -- and your glutes and hams will then be fighting against your back, because your back will be attempting to hold the bar back (elbows up! elbows up!). When the weight gets so heavy the quads are failing and the glutes & hams are taking over, you are dumping the bar forward and straining your back and fighting to keep your elbows up, to keep the bar racked.

For the back to stay upright with the bar racked on the chest, while the hips drive... the knees will have to bend forward. As seen in the 'dip-drive' of a push jerk or push press. You can't do thrusters that way.

This is where thrusters fail. When the posterior chain loads, the torso leans forward. Try pushing a front squat so heavy that your torso is torqued forward into a push press -- as many of us will try tomorrow. The push press becomes a press precisely because the torso is angled forward by posterior chain recruitment; and when you try to finish a thruster with a press, you fail.

Some videos - some dude (with two thumbs) does 21 thrusters at 155 lbs, and 9 thrusters at 205 lbs:

http://www.youtube.com/watch?v=Urugvs-TO70
http://www.youtube.com/watch?v=YV27ZyPuh-I

And *racked* is not the place for the bar to be in a Fran (light, high volume) thruster. As-close-as-possible to the clavicles, YES, but an efficient drive into a push press for high (or Fran-scope) reps is best accomplished with a full grip on the bar.

Another observation (prompted by vanity?) probably relevant, is the great difference between your 1RM of a thruster, versus loads you can do for high reps. That guy doing 205 x 9 can do 275 lbs for 1 rep. That's a big difference.

heard one of the stupidest statements about Crossfit today. A chubby out of shape gym employee and former trainer claimed they just give you the workout and you don't need to think. I started to explain scaling and how Crossfitter needed to think more than most bodybuilder type exercisers and than remembered she usually walks on the treadmill and does abs like the rest of the accomplish nothings so why waste my breathe. you can't teach people who don't want to learn

I got sucked into an offline discussion on Dave Tate's comments and Thrusters, and that discussion prompted me to write a post here regarding the thruster. It got caught in the filter. The thumbnail version: you cannot posterior-chain load thrusters, they are necessarily a quad-dominant movement.

D Rock - no double dip. That goes for thrusters as well as chips.

Wyatt - try Fran if you'd like. Get back to us on how terrible you find it after the fact.

Are we to assume this is a Barbell thruster, and not Bilateral DB thruster?

Hey guys,

been doing CF for awhile...mostly on by owe until i found out there was actually a workout like this. But, for the past 6 months or so i have been doing CF on and off (mostly on)

I Front squat 225 for 10 clean reps
I standing MP 185 for 8....

i was planning on trying ot hit 205....any adivce

6' 204

Thanks for the replies. I am also new to thrusters so I will keep trying to work that weight up.

#26,, I have the same question and this will be my first day doing CrossFit!

#26 & #29 Usually they will specify dumbell if that is prescribed. Otherwise assume barbell. Also these workouts are scaleable.....use a dumbell first if you are unsure of the movement.

Cash,
I'm with you and I don't want to seem argumentative. I just think Dave was put on the spot and I appreciate where he's coming from, his insights into the concept of power are golden. Crossfit draws the best of all worlds and combines it into what makes us so versatile. I hope we can keep picking the brains of the specialist experts in all fields of fitness.

As an aside I was pumped by watching that video and went down to my basement gym and shattered my old FRAN time. 7:00 to 4:52.

Didn't pay attention to my posterior chain though.

M49/6'2"/190
just did the thruster work out. I'm not too strong at this stuff.
I got 145 up overhead, got dizzy and bailed the weight out. Then I passed out for a second. Fell face-first over the bar into the cement floor. I was sortof a little awake still - enough to keep from busting all my teeth out - but I couldn't control my legs or arms at all for a second as I was sort of greying out. Don't want to just complain, but I thought it was kindof scary and interesting. I think when you valsalva doing these movements, you can really drop your blood pressure. Gotta be more careful.

PXT #18-

My push press 1RM is slightly higher than my thruster 1RM (198lbs vs 180) but the push press was done recently and the thruster was 5 months ago. Seeing how I'm stronger than I was then I'd say tomorrow's thruster 1RM should be about the same as my push press max. My 1RM for front squat is 235lbs as of two months ago, if that helps.

#32 - Nice thing to look forward to for my first CF session tomorrow morning haha

Never maxed on thrusters before...

45 - 135 - 155 - 175 - 185 - 195 - 205(PR) - 210F - 205

Don't feel very explosive with the weight over 185 or so. I guess that is the where the whole speed strength thing comes in. I felt like I was standing straight up and struggling to lock out for the last few inches.

Does everyone else get slightly more weight on a split jerk than a thruster (max)?

over...

The DOMSinator stop by my house today made me thank him for all the glorious MU from the other day, the back feels like minced meat

But thrusters should be fun

LIGHTWEIGHT!

I am new to these workouts... does 1-1-1... mean to do one rep of the same weight or one rep with increasing weight?

Are u copying #39

First time for me to...

135...155...175...185...195fail...195....205(PR)...215fail

Tried as hard as possible not to jerk back under.

i think dave tate its wrong about the pullups. he says the fastest distance between two points is a straight line. wouldnt it be a catenary or cycloid? this is the fastest path between two points in gravity and also much more efficient than a straight line.

not to take anything away from him cause i agree with him on a lot of things.

Comment #41

Copying what?

whoops sorry fallen....typo meant 38. our lifts are almost identical :)

Cash, I disagree that the best position for the bar in "Fran' is not racked. Racking keeps the bar closer to the midline of the body, offering more stability/less energy cost to control the bar. There is also a "solid" connection between the body and bar when in rack that transmits force more efficiently into the bar. Lastly, the closer one can get the bar to the body during the front squat, the more upright one can be and the more efficient the movement.

Practice does make perfect though and it takes a lot of skill to rep fast in thrusters with rack technique.

Coach Turts
crossfitzone.ca

Hey all! my wife is wondering what the woman's load should be for fran? i told her i thought i saw a few years ago 65lbs but not sure i am remembering correctly. any help out their?
Semper Crossfit!

Cam, I can't imagine you think I would disagree with you about keeping the bar as close to the midline as possible, and even having a solid connection to the bar (transfer force through the deltoids and/or clavicles).

The grip issue -- I'd say you're right, we do disagree. You mention nothing at all about the load. I think with lighter loads, the rack position is cool.

I think with near-maximal loads, I would have to see it to believe it. Among Olympic weightlifters, thrusters aren't really practiced, so I don't know whose practice we can defer to, to settle it.

Show me a video of someone doing a 280+ pound thruster, with their grip in the front squat racked (elbows high) on 2-3 fingertips --- but which is actually a thruster, and not a segmented front squat, re-grip, then push press or push jerk.

If you can do this, I'll do some horrific workout of your choice, like carry 115 pounds for a mile for time, or 50 burpee-bar-muscleups. If you can't -- well, I *can* show you a video of a 275 pound thruster with a full grip.

And it's only the grip we disagree on, I'm not an idiot arguing that you can float the bar willy-nilly somewhere in front of your chest or throat. I'm open to another proposal on how to settle this; demonstration is the best I can think of.

(The way I understand it, you really have to have a moment of non-pressing 'loft' on the bar to regrip. I don't know what the alternative is. When I'm near maximal loads, my front squat -> thruster transition is just too damn slow to regrip. I would have to do a jerk movement, but even if I did, in resuming the drive up I'd be back in the same position: completing the push press with a press grip.)

Maybe I expressed myself poorly, because at lower loads, I agree that you *can* loft and regrip from the rack during the thruster. For me, personally, it's less efficient. I'm faster gripping and pressing. When the loads get heavy, rack + loft + regrip is positively impossible and I'd have to see someone do a maximal load that way to believe it.

But I appreciate your attention to detail, and your assertion that practice gets it done is quite daunting. I would be happy to be proven wrong on this.

For Fran -- the loads are light. We should defer to the practice of sub-3-fran-folk.

#47 ya 65 lbs for women

Thruster 1-1-1-1-1-1-1 reps

as RX'd
115, 125, 135, 145, 145, 155, 155

thanks cloudraker

When are we gonna see Dave Tate ACTUALLY DO Fran??? That would be a sight to see

#51 When are we going to see you squat +900lbs?

135-135-160-160-170-170-185

I've done plenty of thrusters, but usually lower weight (max 135), and high reps. Last one was a little iffy.

1- 135
185- weak lock out
195- 
205-
210- fail
210- had to take my shoes off
215- sloppy but locked

could not take a rest day last night so did the following
100m run
50 burpees
200m run
100 press ups
300m run
150 lunges
400m run
200 squats
300m run
150 lunges
200m run
100 press ups
100m run
50 burpees

times was 55:09
M 45 87kg
legs have gone, still shaking this morning!!

Oh man, nice! Can't wait to do this one! I am absolutely addicted to CF. I've only been doing the WOD for about 2 months now, and the results are incredible. They say that between the ages of 26 and 33 women are supposed to be in the best shape of their lives. For being 26 I may not be in the best shape, but CF has helped me to realize that I have so much more potential than I ever gave myself credit for. Ok, I'm done being corny now, carry on, lol :^)

#52--That was a great burn on #51, by the way. One of the worst responses that all too often comes up on this message board is 'oh yeah, well what's your time on fran?' That type of response in a discussion/argument degrades any debate to the level of 'well, you might be right, but I bet I can kick your a**'

m/44/185

175-185-195-205-205-205-205

115
125
135
145
155
155
165

these are going to be tough without a partner!

95
115
135
135
145(F)
125
125

115,135,135,135,135,145,145

in kgs

80-80-80-80-80-80-80

My ass is still super sore from all the SL squats and PC's as the follow up!
This is gonna be tough! Can't wait....

135-135-145fail-145fail-135-135-140-140-145

135-135-145fail-145fail-135-135-140-140-145

m/26/185

95,135,145,155,165, Missed 185,95X10

Are you supposed to clean the weight from the ground? That what I did don't think it effected my weight though. Bad form did that. I felt like I was trying to mil press the 185.

Chaps,

Quick question on today's session as it's not very clear where the movement should start from and how one should position the bar before starting the movement.

Should the bar start racked in order to avoid the lift off the ground?!

Cheers,

Rivs

155,175,185,195,195,205,215,220f

135-155-175-185-135-135-135

Tied PR, but shoulder felt a little tweaked. Finished the last 3 reps at something I can manage without any significant press.

Rivs #68,

Coach is asking for a thruster, a movement that starts from a standing position with the bar in the rack position. Therefore, if you have the facility to start here it is not necessary to clean the bar from the ground, thereby applying all of your effort on each rep to the thruster and none of it to preparing to do the thruster.

Hope that helps.

did triples:

135 x3
135 x3
135 x3
135 x3
135 x3

m/27/195
155-175-185-195-205-215-225

135-155-165-175-185-205-215(PR)

Can somebody tell me why CrossFit gyms are so expensive? $100 a month seems to be the average.
I love CrossFit and I've been doing it for 2 years now, but I'm sure I would see better results if I worked out at a CrossFit gym. I just can't see paying $100 or more per month when most of the workouts take 20 min.

60 lbs

3-3-4-3-4

I know I could go heavier but I wanted to work on my squat clean, so I cleaned 'em. Makes me happy to know that if I did it straight from the rack, would be higher :)

65/75/80/85/90PR/90/95PR

never squat cleaned that high either. Was kinda scary "oh crap, what if I can't get up?" tried to worm its way into my head, I just kept ignoring it. I know I could dump it but with no bumpers... happily I put it up over my head.

M/41/194

Thruster 1-1-1-1-1-1-1 reps

185-185-185-185(failed)-135-155-165-165

totally spent!

Re: #75 Jeff

I myself do think that the prices are high WHEN COMPARED to Globo-Gyms. I have never been to a Crossfit Affiliate (due to being in Iraq/Afghanistan for last 3 years) but here is what I have speculated about the difference.

I think that the increased price is probably due to the training aspect. From what I can tell, when you go to a Crossfit Affiliate, you aren't paying to just utilize their facility. You are also receiving coaching and programing. If you compare the price to personal training services, $100 a month isn't that high. Granted you will pay much more for one-on-one sessions with a Crossfit Trainer but from what I can tell, the group classes still receive adequate training and supervision.

I personnally Crossfit from my garage when I am actually home and where ever I can while deployed. It is my plan to visit the new Crossfit Coastline on my next trip home and attend a Level 1 Cert. Eventually I would like to run my own box and train others.

Just my thoughts on the subject.

Best Regards,

Dave Tate is stronger than anybody doing CF, and has trained people to excel. So asking when Dave is going to do a Fran workout is fairly insulting. The guy has been working out, hard, for far longer than most people who post here. He also trains for what he wants to be good at. He's not trying to be a GPP master.

And for the person saying that CF is the master of GPP. Wake up. This method of working out has been around for over 50 years.

M/38/250

135,155,175,185,195(PR last time),200,205(PR)

3 New folks showed up to "Hoot Camp" to workout with me today. Works so much better with friends!

Can't seem to get the Zone dialed in though!

m/41/5'6"/145

135
135
140
140
145
150
155

Shane,
Tanks for the response. I teach pe and coach football at a local high school and I'm slowly turning our weight room into more of a Crossfit type box. It works, but I'm sure I'm not getting the same morivation that I would get from an actual CrossFit gym.

m/45/165

135-135-135-135-135-145-155(pr)

115, 135, 155, 165, 165, 165, 155, 155, 95x6, 95x6

Brent #40-

Assuming your form is good, keep increasing the weight from set to set. Warm up then start set 1 with a weight you know you can get and go higher each set. Aim for a PR by the 4th or 5th set.

Jeff #75-

1. Coaching. You're not just paying for "staff" that checks you in at the front desk and hands you a towel. If you go to an affiliate 20 times a month, you're getting 20 small group classes led by a CF certified trainer. Try finding that for $5 per hour at Gold's. If the trainers are good they'll greatly improve your form (especially on complicated stuff like Oly lifting) which will boost your performance and reduce risks of injury.
2. Community. You'll meet lots of good people who you'll hang out with in and out of the gym, and who will push you to continue to improve yourself.

At first, I wasn't even going to comment. I am at another hotel this week and unable to get good CF workouts in, but I was able to do this one and had to count in kilos. Thought throughout workout that my performance was crappy because I wasn't converting well in my head. Once I did the conversions, I felt better about the performance.

Warmup:

3 x below:

Sampson Stretch
15 OHS 7.5kilos
15 Snatch 7.5 kilos
15 situps
15 supermans
15 pushups

Main:

5 @ 47.5kg
4 @ 47.5
5 @ 47.5
3 @ 57.5
3 @ 57.5

60kg-62.5-65-67.5-70-72.5-77.5

41/m/176cm/73kg

60-70-75 PR (barely and shaky)-70-72.5-72.5-70 kg

(last time 60-65-70-75(f)-70-70-70 kg)

Note to self: Do a slow and controlled front squat and accelerate on the last third of the way up for the push press. Keep the core very tight.

m/24/6'2''/205

155-165-175-185-195-195-200

Been doing Crossfit about a month now and love it, first time poster....

Dumbbells:

10x30's, 5x40's, 5x50's, 5x60's, 3x70's

20, 15, 10, 5 reps of:
Dumbbell Thrusters 45 lbs
Knees to Elbows

7:40

Hey guys, I am fairly new to this. If I haven't maxed out thrusters before, should I tailor it with higher reps until I get used to it first, or just knock it out. I was thinking of doing a workout with rowing, 45 lb Dumbbell thrusters, and Pullups, Rep ranges from 21, 15, and 9. Rowing 1000 meters, 750 meters, and 500 meters. This was a previous WOD.

Jeff #75-

The cost of a CF gym membership is comparable to (or in many cases, cheaper than) the fee for any fitness type class (e.g. Martial arts, yoga, pilates) that I've seen. It's also considerably cheaper than a personal trainer. (I'm making both comparisons on a per-session basis)

Whenever a friend mentions to me how expensive the CF membership is compared to a regular gym, I always say "Yes, but it's been worth every penny." I could do the WODs from the mainsite (or the WODs from the affiliate) for free, since both are posted online. What my membership gets me is excellent coaching, a ton of motivation, and a great group of people to work out with.

lifts from floor (no racks)

143-154-154-160-165(F)-160-160-160

form not so good on last two

M/6'/230#
95
105
115
125
135
135
145 (weak on the front squat - need to work those more)

Feel strong, but numbers aren't reflecting it. Need more intensity, more practice. Can't wait to see what I'm doing in a year!

And man- do these workouts beat the standard gym rat stuff.

M/6'1''/193

117
137
157
177
187
197
207 (F)
135

135-155-185-195-205-210f-210

Aforemention 210 is a PR!

135/145/155/145/135/135/135

M/29/75kg/72"

42kg
47kg
50kg
55kg
59kg
65kg (miss)
65kg (miss)

135
155
175
185 (miss)
185
195
200 (miss)

Not feeling too strong today, lats hurting from Monday still.
65 - 75 - 95 - 105 - 110 - 115 - 125
Went for 130 but failed.

95
115
135
155
185
210(miss)
210(miss)

95
135
145
155
165
165(f)
155

115
135
145
145
155
155
155 (pr)

45x3
65
85
90
95
100
115(f)
105 PR
110(f)

Yesterday I completed (as rx'd) Sunday's 21-18-15-12-9-6-3 rounds of Power clean 95#, Sit-ups, and back extensions...

Took me 35:08.

Afterwards I could barely stand straight. I felt my self a few times almost collapse in the abdominal area, like I had killed those muscles that keep us standing straight up. Freaked me out a little, but I realized I had likely done the greatest core workout I had ever attempted.

All's good today!

Has anyone else experienced that?

It was very humbling, but gave me an idea of how far I need to go to REALLY get in top shape!

Thanks

34/m/175

maxed out 195

56-61-66-71-76-86(f)-86

115, 135, 145, 150, 155, 160, 155

m/36/212/5'11

135-155-165-175-185(f)-185-190

175-185-205-225-235-235F-225

m/26/210lbs
Shakey on the first 235, tried again couldnt lock out finished with a 225

185
195
205(miss)
205
215
225(miss)
225(miss, barely...crap)

m/45/6'3"/200#

135/145/155/165(f)/155(f)/145/150

M/33/165/5'6

95
115
125
135
155(F)
145
155

m.23.175

Rx'd half intensity

155.165.165.165.165.165.165

41/M/5'9/161

115, 125, 135, 145(F), 135, 135(F), 135

as rx'd

175-185-190-190-195(f)-190-190

cool down with 50 toes to bar

155,175,185,195,195,205,215,220f

135 145 155 (f) 150 (pr) 155 (pr) 160 (f)

Does anyone know if there has ever been a crossfit seminar at the Virginia Military Institute?

as rx'ed

185
195
200
205
210
215

topped out at the same weight as last time but I started at 155 and added 10 lbs each set. I did a lot more work this time starting at 185 and adding 5 lbs.

M/29/190/72"

185x1
195x1
200x1
205x1
210x1
215x1
215x1

i want to do crossfit but where are the workouts and how to do them i know there is alot of the workouts on the site but how and when to do them?

Never done max weight thrusters.... not exactly a strong showing...

135,145,155,165,185(f), 185(f), 175(pr)

no where to go but up

m/6'6/242/32

still nursing the callus rip. band-aid and medical tape helped a lot. however, because we don't have a rack at my gym I have to clean it first. I went to the highest weight I could without ripping open my hand.

150lbs
3 sets of 7 reps

I hope this thing heals quickly. I want to get back into fast.

Power Clean from ground, then Thruster

185
205
225
225
205
205
205

CFWUx3

85
95
105
115
125
135 fail
135 fail

did this WOD on 5/28/09 and failed at 135# then too. Left shoulder definitely could handle more load, right one not so much..13 days and under the knife to repair!

m/40/5'11/194
45/50/55/60/65/70/75/80/85/90/95/100/105/110/115/120/125/130(failed)

M/44/6'0"/180
65/85/105/115/135/145f/140/145
Personal Best by 10lbs over last time!

Tate replacing Rip?

M/27/6'/165/ex-Ironman

95/105/115/125/135

135lb was about as ugly as possible, but after some struggling, the bar got up there!

m/5'9"/155

95-115-125-135-135-135-135

My legs work a lot better than my arms!

135-155-175-185-195-205(f)-205

24/m/175

155, 185, 185, 195(f), 195, 200(f), 200(f), 185(had to finish :)

then did xfit football wod:

21, 18, 15

2 pood DB swings
knees to elbows
double unders

Cash,

I would expect that Olympic weightlifters would rack AND full grip. Top weightlifters have the ability to full grip and rack at the same time. Most CF'ers don't have this ability due to lack of training flexibility of the wrists, elbows, and shoulder musculature.

I won't take you up on your challenge for max thruster weight as my ability to do it or not to do it would mean absolutely nothing. I'm assuming that was just an opportunity for you to profess your huge 1RM thruster strength ;)

I used to use a full grip with bar off the body but now utilize a rack grip that is halfway towards a full grip on the bar. I suggest you work on your flexibility and you will be able to both rack and full grip.

Coach Turts
crossfitzone.ca

135,155,175,185,205(f),205(f-almost!),155x2 (no rest after 2nd failure)

CG E-City CrossFit
Leary(m/44/5'11/200)
155-175-195-205(f)-205-210(f)x2

M/19/5'8/145

Maxed 125, attempted 135 twice but failed. I dont feel comfortable going all out without a workout partner, any suggestions?

Do most crossfitters just do the WOD or more?

Thanks for the insight!

M/26/140/5'11"

135
145
150
155
160
165
170(Fx3)

37 y/o male, 68", 149#

CFWU
WOD 95, 105, 115, 125, 135, 135, 140

35 y/o female, 62", 113#
WOD 25, 30, 35, 40, 40, 45, 45

hmm
7x50kg i attempted twice with 60kg, cleaned it squatted but didnt feel i could push that over my head so i quitted.
few prs today
when i started i couldnt clean 50kg,
and front squat with 60kg wasnt really hard.

added some rings workout after the wod

77
85
87(pr)
90(pr)
90(f)
85
87

First time ever had 90lbs overhead. Ecstatic!

POST STUCK IN FRIGGEN FILTER - ARGH!!! Great job, Rook, FitMom &Pony!!

95-105-110-115-125-130-135(pr)

increase of 10 pounds

Galdino #125-

www.crossfit.com

There's a workout posted 3 out of every 4 days. Do it, preferably on that day, with it scaled to your fitness level.

Before you ask "is that all?", take a look at the FAQ and "Start Here"...those links will answer a lot of your questions.

Cash,

...He's a powerlifter. He doesn't care about GPP, nor should he be obligated to. He knows how to most effectively train for and perform powerlifts through YEARS of experience. He competed in and prepares competitors to win powerlifting competitions. That's his prerogative. Who are you to say that he needs to see the light? CF is not necessarily the key to salvation since the definition of salvation is not necessarily GPP. If his definition is to squat 900 lbs, then, by God, he was saved, unlike you, who probably never will be by his definition. Does he criticize you for that? No.

CF works only for those who want the results that CF provides.

133, 143, 153, 163, 173(PR), 153(2)

185
205
225
235 fail
235 fail
230 PR by 5 lbs
235 fail
185

75,85,95,105,115,125,135

15lbs increase

first sunny day in awhile so went for a run.

19/5'7"/170#

135
155
175
185 (old PR)
195 (PR)
200 (PR)
185

Hi Everybody,
this is my first crossfit day alone without help.:-)

10-12,5-15-20-25-25-25kg

as Rx'd

135
145
155
165
170
175 (fail)
170

20/m/5'11"/163

Thruster 1-1-1-1-1-1-1 reps
1. 135lbs
2. 145lbs
3. 155lbs
4. 165lbs
5. 175lbs
6. 185lbs
7. 190lbs Failed

last time I maxed at 175lbs, time befor 165lbs

Burgener WU

As Rx'd

95-135-135-145(F)-145-155(PR)

I don't have the proper weights to perform max effort, so I utilized my press max.

145lbs - 3 reps x 7 sets.

115, 125, 135, 140f, 125, 115, 115

At YMCA Klamath Falls, OR.

CFWUx2
Thrusters 95x10

155
175
185
196 (F)
196 (PR)
201 (F)
191

Not much of a PR - just a pound. 196 was tough, but clean - had to press out the last several inches. 201 did not go up well - may have been spent at that point. 191 was also very difficult. Really wanted to get 200, but it will have to wait until next time. Left shoulder felt okay after - that's good news.

Love thrusters!

f/26/140/5'3"

As Rx, in kilos

45 - 47.5 - 50 - 52.5 - 55 - 60 (big jump, failed 1st attempt, got it 2nd time) - 62.5 (also failed 1st attempt but got it on the 2nd)

Never done these before so I'd say that's a PR...

140, 155, 165, 170, 175, 180, 185 (previous pr)

I guess I'm old and don't want to go higher b/c of injury concern.

m/46/145/5-8

m/30/5'8/160

135-145-155-165-175-185-190PR-195F

As Rx
133-143-155-165-177-182-185.5(PR)
The .5 is due to not paying attention to the weight on both sides. 5 lbs on one side and 2.5lbs on the other. I was woundering why it came up lower on one arm. Also I felt like I was doing a squat and then pressing. And the pressing was the easier part.

M/29/6'0/183

135-155-175-185-190-200f-195f
m/28/185

25/m/167

i did a thruster/OHS combo. thruster the first minute, OHS the second, thruster the third, OHS the fourth, etc etc. i increased the weight by ten lbs after 1 rep of each.

135,145,155,165,175,185,195,205,215f

3 min rest

body weight OHS, used 165# - 15 REPS!!! first time to get bw OHS for 15.

CFWU x3

95
105
115f
115f
115
125f
125f

95
115
115
125
125
125
125

167.5

cfwu
thrusters:95 x 5
thrusters:135 x 1
thrusters:135 x 1
thrusters:145 x 1
thrusters:145 x 1
thrusters:145 x 1
thrusters:150 x 1
thrusters:155 x 1 (fail)

85, 95, 105, 115, 115, 115, 115
Then did 10x 95 lbs.
My gym always bitches at people for dropping the weights so I didn't want to push myself. Need to get my own bar... or just steal my brother's (you better guard it Jon) =)

29/M/140

w/u- 95 x 3

135
145
150
155
155
160 PR
165 F

1st time w/1rm thrusters.
m/38/69/225
135, 155, 185, 205, 215f, 215, 225f
225 was close, couldn't generate enough speed to get the bar into lockout. Any form critiques for generating speed at the top of the movement with heavier weights.

95/135/155/160/165/170 f/ 170f/ 170f/ 155

95-115-135-155pr-160f-155-95x5

Then I tried the in-season football for the 1st time. Lets hope I can get out of bed tomorrow!

22/m/235

265
265
275(old pr)
275
285(missed)
275
280(pr)

42/m/160
155(3), 175(3), 185(2), 205(f), 185(1), 155(?)

M/22/6'2/160

95
115
135
140
145-f
145
Didn't try 7th rep

Cam / Coach Turts, actually I was only presuming you could look at videos of people doing thrusters and show me some videos that showed more effective movement with a rack. I never mentioned my own 1RM. The only videos of ME doing thrusters are over a year old and the form is actually pretty poor. When I say "show you a video" I don't mention who is in it.

See, I've done this - I've looked at a bunch of videos of CFers doing thrusters, and the fastest guys are gripping the bar. But hey, grip is the only point I would accept we disagree on, and you're right with me when you say full grip and rack position.

Clayton Canaday 10:57 a.m., sorry you didn't read my other post, you look a bit silly trying to self-righteously lecture me - and saying the exact same things I already said, before you.

I asked: "Why would Dave Tate need to concern himself with CrossFit?" My presumption, recognizing that he's a specialized power lifter, was "not at all."

But I also considered a far more interesting answer to the question: Maybe Dave Tate does need to pay attention, because he offers guidance on coaching football players. And now there's CrossFit Football, which aspires to provide strength & conditioning training to football players.

So now, maybe we're on the same ground. Or maybe not. I'm just asking the question and suggesting maybe there's common ground, by his own statements. Dave Tate's a specialist, a power lifter, as I had already said. But he's advising on how to coach football players. So are we. There's the overlap. Or am I missing something?

34/F/5'10"/160

I don't understand thrusters as a strength exercise. Squats are strong, not explosive. Explosive comes from dip drive, which is not part of this movement.

110
120
132
142
152 PR
157 F
155 PR

Finished 8 pounds over my PR from January.

45x7

75
95
100
100
105-fail
100
100

135
155
160
165
180
185
190

It sucks being on the DL, but treally sucks when one of your favorite WOD's comes up. Ughhh!

Get some, Go again!

legs and shoulders sore from volleyball-training yesterday, so a quite weak perfomance.

in kg´s: 50, 52.5, 55, 57.5, 60, 62.5, 65

looking forward to tomorrow, i think it will be weighted pull-ups ;-)

@179: i think you need a lot of hip drive to make the push press happend after the squat...

185
185
195
205
205
205
205

CFWU x 3

3 x 95 warmup

105
115
125
135
145
145
145

Back and elbow still a problem; little steps...little steps...

#183 - Marco

"Hip drive" as you say is not "dip drive." Dip drive is the quick turnover of the pelvis (when your feet are under your hips) in movements such as the push press and push jerk. Moreover, a proper thruster is not actually a front squat followed by a push press; a thruster is supposed to be a single movement, powering out of a full squat and finishing locked out overhead without a pause midway through.

31yo/M/6'4"/230#

176
198
208 F
208
220 F
220 F
220 (PR)

27/m/5'9"/146

1.25 mile run warmup
45#x5 front squats and presses

95
115
125
135
135
135

Possibly could have gone heavier, but can't drop weights at gym

Kevin 21/190/5'7"
155, 185, 195, 205, 215, 225, 235(f)
-----------------
Chris 20/185/5'9"
135, 155, 160, 165(too much of a jerk motion), 165, 170

Hey Puff (comment 189) - Don't knock what you don't understand. CFE is a great program for those who embrace CF but also want to follow their passion for endurance events. Since you don't understand the CFE/CF programming, I suggest you go to a cert and learn something about CFE before you go off on the program and spout your ignorance.

m/33/6'4"/217

89x5
133x2
199 F
177x1
177x1
199F (so close, just needed another 2 inches to lock out)
177x1
199F (once again another 2 or 3 inches, was tempted to dip to catch it...)
177x1
133x3

m/28/5'8"/157

155
165
175
185
195 (PR)
200 (PR)
205 (miss)

wod as rx'd
185-225-245-265-275(pr)-285(f)

as rxd
95-115-135-145-155f

in kg

55,60,62,63,65,60 60

155
155
185
185
185
185
185

145
165
185
195
200(PR)
205(F)
185

Had to clean weight from floor and control descent as I still have only steel weights.

95
95
95
105
105
110
115

Finished WOD with attempts at muscle ups. Got 4

It's only the second time I've ever done a Muscle Up!!!!

175
180
185
190
195
200
205 This was tough but I managed to get under it and lock out. The depth was shaky at 200 so I really tried to go lower on this last one. I don't feel all that explosive at these weights.

Strong lil Pony- Hope you are feeling better soon! Nice job on the wod! Did you get my email? I have been worried now I said something that offended you. Oh please oh please I hope not!!!

Good jog Sue Anne!

Fit Mom- great job!

I understand on the shoulder pain. Mine has been bothering my and I had it looked at- they said rotator cuff and something about bicep strains. I know that just raising it above my head hurts and it is still clicking. It’s better than it was but I am getting frustrated now as I am missing overhead movements! Mine is all from being stubborn I gather…I have been a “quest” to get come “nice caps” and after some CF did some work with DB focusing on shoulders. All I was doing was swimming and just like that- ow!
So that is what I get from forgetting “functional fitness”.
No wod for me today either. Not feeling tops.

Erin

135
155
175
185 (f)
185
195(f)
195(pr)

first time for max

25/m/6"0/175

m/19/6'1/172

well that was ugly. pt this morning did not treat my shoulders well.

135
155F
145
150
150F
145F (bad form)
145
145

3rds of CFWU

115,125,135,145,155,165f,160

Started a bit light next time start heavier

#52 - When are we going to see (insert athlete/coach here) SQUAT 900lbs?

See how meaningless that is?

135
145
155
165
175
185f x2
175

m/26/5'11''/177

135,145,155,165,175,175,175

had to clean everything from ground first, that was a big limiting factor, still feeling rough from virus the past few days, maybe try to tear it up tom though!

135
140
145
150(f)
150
155(f)
155(pr)
155(f)

Re: Tate video

I like Dave's insights into the thruster. Listening to and entertaining other subject matter expert opinions and ideas can only benefit the CrossFit program. Great stuff, there are some nuggets in that video.

135
135
145
145
155
155
160(pr)

95-125-145-155-160(oops! forgot 10 pounds on one side!)-170-185-195(f)

On 155 I had on 45# and 10# plates - when changing from 155 to 175, I intended to put a 5 and a 2.5 on each side - without thinking I removed the 10 from the left hand side of the bar. This made this more difficult for sure!

This was my first heavy thrusters, so I didn't want to jump straight to 195 without trying out 185 first - so I added an extra rep in due to my mess up on the 160.

Also tried the CFE workout later in the day.. set the treadmill too fast and only made 6 out of 8 tabata runs on a 12% incline at 6:30/mile pace. I have never been so tired in all my life.

26/m/185#/68"

107 Doug-
I had a similar experience two days ago on that WOD and I'm pretty sore all the way around my waist today too.

Good Times!!!

48 / 177

135-150-155F-155-160-165-170F

Tied my PR

M/18/144

95-95-95-100-100-100-100

115
125
135 (pr)
125 (failed)
115
115
120
125

Squat clean and thrusters: 135lb 145lb 155lb 160lb (clean failed) 160lb 165lb (clean failed) 155lb

Not a good day if I can miss a 160lb clean.

M/27/160

70 (2x20lb DB + 2x15lb DB)
80 (2x25lb DB + 2x15lb DB)
90 (2x25lb DB + 2x20lb DB)
90 f
80
90 f
80

Lame, I know. I need a bar.

re: Laura D

What about Grace and Isabel? We turn what is traditionally an explosive strength movement into a speed-strength-endurance fest. I was never exposed to thrusters before I found crossfit, but with its "traditional" use found in Fran and the thruster/pullup AMRAP, a max thruster workout is just the converse of doing high rep o-lifts. Of course, we still do heavy o-lifts, because there is benefit to both training modalities.

Squats aren't an explosive movement when they are weighted and you intend to stop the lift with the bar resting on your shoulders. Deadlifts aren't explosive either, but perform that same hip movement quickly enough to place significant momentum on the bar and we see cleans and snatches. I think the thruster is to the squat what the power clean is to the deadlift. Do the latter movement, but do it fast enought that the bar travels another arm's length before you stop it, using the hips to impart enough momentum for your shoulders and arms to finish.

Just my thoughts on that. Congratulations on your PR!

155 then did a modified one world WOD

Row 500m, then do 7 rounds of: 5 SDHP 95#/5 dips, then row 250m. 13:28

105-115-125-135-135-145-145

5 getups each arm, 35 pounds

2 mile jog

M/18/160/70

155
165
170F
165
165
170
170F
165F
165
165

45 x 5

85
90
95
100
105
110 (F)
110

45 X 5

cfwu x 1

warm up sets
45 x 10
65 x 8
95 x 5
115 x 3

w.o.d.

135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1

m/38/76/205

135#
145
145
155
155
160
165

165# is a 10# PR for me - felt good, hopefully 175-180 next time

btw: 155

135, 140, 145, 150, 155, 160(F), 155(F)

m/41/155

95
135
155
165 (PR)
135
135
145

50kg
60kg
70kg
60kg
60kg
60kg
60kg
60kg

30yo, 5'11", 175lbs

135
145
155
165
175
185
195 (pr)

Each reps was cleaned from the floor. These were fun.

in kg:

20-40-50-55-60-65-70

m/39/187/77"

95/120/130/135/140/145(f)/135(f) 45x15

Upped my PR by ten lbs not bad. I know it is not monster weight but it is my weight.

later

Back to CrossFit! Totally out of shape again... :-/
29/F/101 lbs

65 :o)
75 (f) :-(
65 :)
70 :-)
75 :-)
80 (f):o(
75 (f):-(

115-135F-135F-115-125-125-130F-125

Did an extra Thruster just to get a completion. I am still not real good at these. Had a couple Instructors there to help me out a little bit and critique my form. Made a difference, but need to apply the changes now when fresh.

I did do a couple of MuscleUp Progressions though. Not from a hang, but from a bent leg (probably less than 45*). I will keep working on them until I am ready to start trying from a hang.

5x65
3x85
2x105
1. 115
2. 125
3. 135
4. 135
5. 130
6. 130 (fail)
7. 125 (fail)
8. 125 (win)

Limiting factors: wrist stregnth, soreness of triceps from weighted dips (on the muscle up day), I suck at keeping my feet along the same plane. My feet are NEVER mirror images of each other, and this is setting me back on everything from squats, to cleans, to snatches.

m/18/66/155

95-115-135-140-150-150(f)-150 (pr)

cfwu x2

135
135
155
165
175
185f
155 x3

first time trying 1RM thrusters, working on form still...

38/m/5'11/165

93#-103-113-123-133-143f-143f

First CF workout and post. Looking forward to what CF has to offer.

m/26/6'1"/204

111 lbs
131
131
131
131
(141- two failed attempts; did not know if I was supposed to count these)
121
121

M/41/180

As rx'd:

155
175
185 (f)
155
175
175
180

More better faster

32/180/5'10/M

185
200
210
220
230
235
235

I don't see the point of maxing on thrusters. It turns a movement that's useful for metabolic conditioning into something very awkward. Why not do heavy push presses instead? They're more functional and dynamic. Leave the thrusters for metcons with lighter weight.

Looks like CF Football did 3 sets of 15 with 135lb. thrusters yesterday, so I guess heavy/metabolic is relative though!

Was going to do the 30 MU for time since I havent really done a good wod in 2 weeks but I couldnt nail more than 2 MU's today.

I went with 120 PU + 60 Ring Dips.
Time to get my strength back up.

M/16/5'11"/168
135-150-160-170-175-177.5-180(f)
Everything from 170 on up is a PR.
177.5 is a 12.5# PR.

F/51/5'6"/130
80-85-90-95-100-102.5-105(f)
102.5 is a new PR by 2.5#.

M/50/5'11"/172
135-145-155-162.5(f)-162.5-150-150
162.5 is a new PR by 2.5#.

m/23/6'/165

had to clean the bar

95
115
135
150 (max weight i have at home)
150
150
150

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 6” stack x 4,3,3
Thruster 45lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

Thruster
145lbs x 1
150lbs x 1
155lbs x 1
160lbs x 1
165lbs x 1
170lbs x F-1-F
160lbs x 1
3 minutes rest per set
Compared to 090713: 175lbs PR

195

Not sure if I tied my PR, or if I went up to 205 the last time... Shouldn't skip a post on strength days!

Go Navy!

As Rx'd 115, 145, 165, 170, 175, 180 (pr), 185 (pr)

Thought it would be tough, since I did back squats and presses yesterday. Instead, happily surprised at 10# over previous.

Not as Rx'ed: Thrusters 30# (5repsx7)x2
A belated thank you to Kevin C. and Pete-Decatur,GA, for your kind words of 091005. Indeed, my daily WODs (regardless of their recent weaknesss)have provided solace and grounding;Pete, I hope you are right, and somewhere my friend is pleased. The graciousness in your comments is, I believe,indicative of the generosity of the CrossFit community. Having lost one friend,it seems an appropriate time to express gratitude for another, so thank you to all at CrossFit.

My PR is 7@115 then 95 lbs

F/16/5'7''/135

65-75-85-95-100-105-110(ugly but counted)
Previous PR was 100

Hey everyone,

I've been doing this a long time, and sort of feel stupid for asking, but I just wanted to make sure. 1 thruster= Rack bar on shoulders followed by front squat into pushpress catch on shoulders? Or is it rack on shoulders, down into front squat, up into push press and catch (as is typical when doing many of these) as you are on your way down into the second squat arresting at the bottom and exploding up again, but without the push press.
Thanks to whichever coach can clarify this for me.

f/39/5'5"/145

85, 95, 95, 95, 100 (pr)
(ran out of time for last 2)

28/6'8"/221

225-235-245-255-275f-275

got up to 185 lbs
failed at 195 lbs.
(195 lbs last time)

crossfit warm up x 2
Double unders
butterfly pull-up practice
30 consecutive ring dips

then

max thrusters to medicine ball
135
155
175
185f
180f
175

Then 22 reps of 165 back squats to medicine ball.

48/180/6'
115, 135, 145,150, 155 F, 155, 160 F

Some great times posted by you all!!
My first time doing thrusters so i guess 155 is my PR. Felt wanting for a little more at the end since i wasn't all winded and nauseous like after the other WOD's...lol

175
175
175
180
180
180
180
(190is PR)

D
@home
shoulder felt pretty good
127
137PR
147PR
152PR
152F
137
137

Newbie, 6th WOD, never done a Thruster before

95-115-135-155-165-175(f)-175-180 from a rack

And I don't understand the date format here. Is there a reason it's yymmdd as opposed to standard mm/dd/yy? Just curious

Pr'd at 145. Only did 3 reps then decided to go lighter/higher reps- to put it bluntly I just didn't feel like doing the rest at 1 RM. Then worked on pullups. Good day

M/28/207

175
185
185
185
185
185
185

#216 - ether

You're making my point for me. Grace and Isabel take a powerful explosive movement (an Oly lift utilizing dip drive) and use it towards a metabolic end. The reason why those powerful, explosive movements work for both low weight/high rep and high weight/low rep workouts is their EFFICIENCY. A better movement to look at for comparison to a thruster would be the sumo-deadlift high-pull; it is used exclusively for low weight/high rep workouts. We NEVER do SDLHPs for weight, because it is not and EFFICIENT way to move weight when compared to an Oly lift such as the clean.

38M/5'10"/165#

W/U: 500m erg row (1:41); 95# thruster, 1x5.

As Rx: 155-175-195-205-215(fx2)-210(f)-210-215(fx2)

Off PR at 210 by 5#. All fails at the push press. Recovering from flu. Got out of bed to do this. So glad it wasn't a metcon. My short w/u row felt like an entire workout today! Back to bed.

135
155
175
185
190PR
195PR
200F

95
115
125
135
145
155f
150
150

M/25/185/5'11"

135
155
165
185
195
205f
205f

laura demarco -

why do you say a thruster is not efficient??

If a thruster were the most efficient way to get a weight overhead, all lifting competitions would use them in place of a clean & jerk.

135
135
135
155
155
165
175 PR

Power cleans to thrusters

M/20/5'8"/153#

135
145
165
175f
175
180f
180
155

as rx'd
(power clean to thruster)
135lbs
185lbs
225lbs
250lbs (fail)
250lbs (fail)
250lbs (pr)
275lbs power clean, front squat

135/155/155/155/155/155/155

32/m/172#

M/33/5'10"/180#
185
185
190
195
195
200
205(F)
205(F)
185
Ended with CFFB 12 min AMRAP:
3 HSPU, 5 PU/ 7 K to E
9 rounds + 5 HSPU + 5 PU

F/22/53/106

45
55
65-F
60-F
55
55
55

laura demarco-

i went back and reread your last post. i think i misunderstood it at first. you are saying that the thruster just isnt as efficient as the clean and jerk. that is true, but working to a 1RM thruster can still be beneficial for one to do. it may not be AS efficient as the c&j but it is still an efficient way to move the weight. the snatch is a more efficient way to move weight than the c&j but we still work 1 reps on c&j.

Warmed with 21x95 lbs then 15x135 lbs. Worked my way up to 1x230 lbs

CFWU x3
115-125-135-145-155(pr)-165-170
added 100 squats

M/25/6'/190
1st Day of WOD
Warmed up with 3 rounds of 10 pullups, 15 push ups, 20 box jumps

175
175
175
165
165
165
165

finished with interval run

1st crossfit workout

m/25/6'4"/245

Hang clean to thruster
105
115
135
145
155
175
185

Pilates routine to warm up.

All reps done with Mr. Duffel.

170-175-180-185 (PR)-190(PR)-195(f)-195(PR)

Married 7300 days today...

hey guys,

helping a newbie get into CF today - any advice on which WoD is best to take him through? I can't remember what i did when i started!!

Thanks

My fist time doing this, M,28,5'11'3/4,192
95
160
170
190
195 got short, wasn't able to lock at the top
190
190

65-75-85-95f-95PR-95f-95f

Finally got that stupid 95 lbs overhead!!! YES!
f/5'2"/125 Dont mind the "f", focusing on the PR!! Psyched!!

M/21/187#/66"

205#-215#-225#-220#-225#-225#-230# (PR)

Missed 230# 3 times after the first rep at 225# due to driving the bar forward.

m/35/154

Thrusters 7x1
115
135
155
165
170
175
180

155, 175, 185, 195, 205, 215(pr), 225(f)

jake howard -

Yes, I am saying the thruster is not as efficient as the clean and jerk. Yes, I understand it is important to work both clean and jerks and snatches. However, the thruster is fundamentally different from the clean and jerk and snatch. The thruster is wide-legged (squat position vs. feet under hips) and force is supposed to be generated over a very long distance, which is not the way the greatest force CAN be generated. C&J and snatches are both Oly lifts, which are close-legged (feet under hips) and the force is supposed to be generated over a very short distance, which is the way to generate a greater amount of power. Therefore, I understand and support the use of Oly lifts in both high weight/low rep and low weight/high rep environments, but I don't understand using thrusters or sumo-deadlift high-pulls for anything other than low weight/high rep situations.

155
175 (f)
175 (PR)
175
185 (f)
175
175 (f)

m/47/6'3/215

First time on this WOD so wasn't quite sure what my max was so worked on good technique as I probed for my max

95
115
135
145
155 lost good form, barely made the press
145
145

Now that I have that under my belt will be more aggressive the next time this rolls around. My flexibility at the bottom of the squat is tons better after 6 weeks of CF.

135 to 180 (maybe some left in tank)
95X15
Last time 135 to 175

165
175
185
195
205
215F
185x2

PR by 25lbs

F/43/5'8/240/BF54%

am: slow jog 3.5 miles with 4 (100m) sprints at midpoint

pm: 30 squat muscleups (running behind w/WOD) on bars, not rings

having trouble keeping HR down during WO

f/40/172/5'11"

I find thrusters really awkward. When we do sets with a lot of reps, I find my head gets in the way (more-so my nose) and I have a hard time transitioning from over my head, back to the rack position. With that in mind, I did 7 times 3 reps so I could work that transition.

my weights were
3x65
3x85
3x85
3x95
3x95
3x95
3x95

This was not easy on the shoulders as they always feel like they're moving in directions that they don't want to move.
Silly awkward lift.....

135
145
155
165
175
185f
185 not tottaly locked out
170

i got a quick question for the certifications is there and age limit you have to be? i was just wounderin cause i plan on becoming a personal trainer and would love to get certified at crossfit.

135
145
155
165
175
185f
185 not tottaly locked out
170

question: is there an age limit for the certifications or no. i ask because i plan on going to collage for degree in excercise science and would love to be cf certified.

#280- I think a *Scaled* Cindy is a good wod.

Erin

95-95-105-110PR-115(f)-115(f)-110(f)-105

well, I got 110 once and then wasn't able to get it again...but at least a PR for one rep :)

130

36m70"205#
135x2,225,245,255,265F,265F,260F

Ugh. Returning from 4 months' shoulder rehab. My olympic lifts are ok and my front squats are stronger but my pressing strength has declined.

So the best I did today was 20 pounds less than I said I could demonstrate. Here's the video: http://www.youtube.com/watch?v=rl3Rz1KlvP0

got up to 190

did 5 bar muscle ups in a row in warmup - pr

finally got my vibram fivefingers kso's, so i did some running in them. ran 6 200m's, and i can definitely feel it in my calves and feet. these shoes really force you to POSE, which is why i got them -- so far its looking like a good buy

M 37 6' 165#
135
145
155
165
175
185(f)
185(f)

I thought I as pretty good here. However after seeing some of these peoples posts. 265 f@$kin beasts

I guess I still have a long way to go. Inspiring though

M/42/5'11"/180

135
145
155
165(f)
160
160
165(f)

135/185/195/205/215(f)/215(f)
did 215 last time

Did triples instead:
150-160-170-180-190
(last rep at 190 pretty rough, but I got it locked out)

Keeping the posts rolling, we're up to an almost-complete CFWU each workout. It started off at 2x5 reps. I'm up to 3x9. Next week sometime will be 3x10. Rock on.

Me: 105-115-125-135-155-175-175(F)

Jackson: 85-95-105-115-125-135-145(F)

Keeping the posts rolling, we're up to an almost-complete CFWU each workout. It started off at 2x5 reps. I'm up to 3x9. Next week sometime will be 3x10. Rock on.

Me: 105-115-125-135-155-175-175(F)

Jackson: 85-95-105-115-125-135-145(F)

3 mile run
22:42
then WOD
155# all reps. Had no rack so cleaned it first
then 30 K's to E's

135
185
195
205
210
215(PR)
225(fail)

My first day of CrossFitting...only way to go from here is up!

105-115-125(F)-105-115-115-115(F)

Keeping the posts rolling, we're up to an almost-complete CFWU each workout. It started off at 2x5 reps. I'm up to 3x9. Next week sometime will be 3x10. Rock on.

Me: 105-115-125-135-155-175-175(F)

Jackson: 85-95-105-115-125-135-145(F)

Keeping the posts rolling, we're up to an almost-complete CFWU each workout. It started off at 2x5 reps. I'm up to 3x9. Next week sometime will be 3x10. Rock on.

Me: 105-115-125-135-155-175-175(F)

Jackson: 85-95-105-115-125-135-145(F)

CFWUx3x15

maxed thrusters at 135, 10# worse than last time

really dragged today

M/47/66"/135

CFWU

99-99-121-121-121-121-121

I suck at Thrusters...

First time doing this one, so...

CFWU

Started at 135 and worked to 205, then

215, 225, 235, 245, 255, 265, 265, 275(Miss)

Then 1X10x135 as quickly as possible.

M/34/70/205

Long time reader, first time commenter.

144, 155, 165, 176(PR), 187(PR), 193(PR), 195(see below)

Old PR was done with bad form back when I first started with Crossfit. Form was better this time and I've made some good strength gains since.

For those with some experience, is a thruster rep good if, in the push press portion, I have to split my feet (kind of a split jerk but without the pull under the bar) to maintain balance? I locked out 195 at the top this way but wasn't sure if it should be considered a cleared attempt.

Keeping the posts rolling, we're up to an almost-complete CFWU each workout. It started off at 2x5 reps. I'm up to 3x9. Next week sometime will be 3x10. Rock on.

Me: 105-115-125-135-155-175-175(F)

Jackson: 85-95-105-115-125-135-145(F)

185
190
195
200
205
210
210

Cfwu
thrusters:95 x 5
thrusters:135 x 1
thrusters:135 x 1
thrusters:145 x 1
thrusters:145 x 1
thrusters:145 x 1
thrusters:150 x 1
thrusters:155 x 1 (fail)

1. 115
2. 135
3. 155
4. 155
5. 175
6. 155
7. 155

New PR by 10 lbs

f/31/157/5'7''
started at 65lbs and worked my way up to 120 lbs
tried 125 lbs but failed

thruster
1-1-1-1-1-1-1
135p
145p
155p
175p
185p
195f
190p

Buy in two 650m intervals, ~3mins.

Thrusters, missed at 205, hit at 190, 195, 200, then missed again, by a hair at 205. wrapped up with 30 unbroken GHD SU, going for 50.

3 x 15 CFWU

135
185 fail
155
175
185 fail
175
180 fail

first time doing 1 rep thrusters.

135/155/185/195/205/210F/210F

On my failures I just couldn't get enough explosiveness from the ground. Once I get the bar to my shoulders I can squat and press more weight.
satisfied though!!

31/m/196

135
135
165
165
185
190
195f

37/m/187/6'00"

155
165
170
175
180(F)
180
185(F)

95 / 115 / 135 / 155 / 165F / 165F / 135

First time ever doing thrusters for weight. Did a dynamic warmup and 3 sets of squats at 150.

Worked on form mostly:

95
95
95
115
115
115
115

I feel like such a weenie!

135-155-175-185-195-200f-200f

27m/220/6'4

As rxd: 135/155/165/170/175(PR!)/180X/165(2).

110
120 f
120 f
115
115
115
120 f
120 f

w/ dumbells
need to include weight more regularly dl's & squats

as rx'd
warmed up with 105
135, 135, 155, 155, 155, 155, 165

got a stinger, sweet...

1 x 130
1 x 165
1 x 165
1 x 165
1 x 165
1 x 165
1 x 165

and it was rough, I just started up again from a 6 month break. SO to make sure that I dont get lazy after work I do the WOD during my lunch break at the gym. Im on day two and looking forward for the rest of the week.

25s

3x5 BS 210-220-230
5X3 Thruster 155-160-175-180-180

M/195/39/5'11"

Rx'd
135
155
185
195
205
215
225

45
95
135
155
175 - fail - intimidated about getting that over my head. I could do it with 2 spotters.
165
170
175 - fail again

26/m/5'11"/185
95-135-155-175-185-195-205(ff)
Almost got it. PR was 200

M/29/6'4/274

225
235
235
235
245
245
245F
245F

24/m/170lbs/70"

Thruster
135
145
155
165
175
185 fail
175
175

115
115
115
125
125
125
135

Since I haven't maxed thrusters before, I decided to do an alternate workout instead. Of course, I just saw tomorrow's WOD and it is very similar to what I did today. Aaarrrggghhhhh! Here is what I did:

M/39/191/69

10 minutes on Elliptical Machine
3.18 miles on the Treadmill for 30 minutes
3 rounds for time of :
Row 1000 meters
30 lb Dumbbell Thruster, 21 reps
Assisted Pullups 21 reps with Bodyweight - 70 lbs
Row 750 meters
30 lb DB Thruster, 15 reps
Assisted PU 15 reps BW - 70 lbs
Row 500 meters
30 lb DB Thruster, 9 reps
Assisted PU 9 reps BW - 70 lbs

Time: 24:24

Tweaked my knee slightly on the thrusters, but I will survive. I love these workouts. Thanks Coach. Your website is awesome.

Scott m/49/6'/208
110-120-130-140-150-160PR-165PR

Janet f/50/5'9/160
65-70-80-90-100-105PR-110PR

Pretty good night as both of us PR'd twice.

m/27/6'2"/225

135
155
175
185
205
225
245 failed
245 (PR)

Run 5 K in 23:05
Then;

CFWU1
Burgener WU at 45,65
SP 45lbsx15
Thrusters - Cleaned to position

135-145-155-160-167.5-167.5-165

#'s 5 and 6 were actually 167.5 because I left a 2.5 lb-er on one side. Doh! I took it off on the last set.

m36/5'8"/175

95,115,135,155,165,175,185

m36/5'8"/175

95,115,135,155,165,175,185

135, 140, 145, 150, 155, 158, 160 (PR)

165
165
170
175
175
185
185

165 185 195f 195f 155f. PR is 200. Had nothing after no sleep at work.

#107 Doug,

I didn't have the weak/ no strength feeling in the abs but had a sunburn-type feeling that seemed like it was a couple layers under my skin. Strange feeling - I've had this minor feeling before but only with GHD-situps and this type of decreasing rep ab burner when I haven't been doing enough of this kind of ab work.

Let us know how you (and your abs) feel over the next three days.
Have you read the FAQ's and article on Rhabdo?

Give your abs a break for the next 3 days too.

m.37.195.6'

65-80-80-100-110-120-130

M/25/154#/5'7"

WU - 45# x 5, 95# x 3, 135# x 1

Went for consistent as opposed to going for a PR

155#
175#
175#
175#
175#
180# (F)
180# (Tied PR)

185
195
205
215
220 f--couldn't clean it up to start
moved to rack but hit rack at top of thruster with bar. screwed everything up
215f
210

185
205
225(f)
225(f)
225(f)
215(f)
215(f)
all fails on press portion. noe explosion

185
205
225(f)
225(f)
225(f)
215(f)
215(f)
All fails on press portion. Thought my old PR was 245, gotta do some research

Feeling a bit weak today, knee giving a bit of grief. numbers down a bit.

(All in kg's)
60 - 70 - 80 - 85 - 90(F) - 85 - 85

135x1
175x1
195x1
200x1
210x1
215f
215x1

28/m/79kg

80-80-90-90-100(f)-95(f)-95 (kg)

At 95kg, stance and alignment is crucial to driving overhead.

M/29/6'4"/205

Did Squat Clean-Thrusters

135
145
155
165
175
185
190

thruster x 1:

135lbs
155lbs
165lbs
170lbs
175lbs
180lbs, fail (only able to squat clean it)

did squat clean thrusters

175lbs 10/07/2009
175lbs 07/13/2009
170lbs 05/28/2009
145lbs 01/27/2009
150lbs 11/01/2008

Male 36/230lbs/5'9"
135x1
145x1
155x1
165x1
175x1 (35lb PR)

First time doing these. Much harder than I thought.

135
155
175
185
195
195
205

Laura - I'm with you. I don't see the point in working heavy thruster singles, why not just do a clean and jerk? More power per rep. The only benefit of this would be that lighter high rep thrusters might feel easier.

Second time doing this workout. Getting closer to doing it right. Having a hard time getting explosiveness into it (still trying to do it like a military press).

135
135
155
155
175
175 (f)
175

back after a week off on holiday =)
still don't have a squat rack to I power cleaned the bar up to the chest

60kg - 65kg - 70kg - 2x75kg(fail) -
70kg - 72.5kg - 75kg - 77.5kg(fail)

pr is still 75kg

As Rx'd

50kg
70
75
80
85
87.5
90kg

M/33/94/192cm
60kg
62,5kg
62,5kg
65kg
67,5kg
70kg
72,5kg (PR, felt good, some strain at the top)

Had a rubbish time, felt weak, the rain was pouring down I'm not looking forward to the winter training outdoors :(

Did everything wrong, peck still painfull from fight.

60Kg
62.5Kg fail
62.5Kg fail
60Kg
62.5Kg
60Kg
61Kg fail

James bottled the rain due to fear of drowning.

Correction failed all the 62.5Kg attempts.
60Kg
62.5Kg fail
62.5Kg fail
60Kg
62.5Kg fail
60Kg
61Kg fail

135, 145, 155, 165F, 155, 160, 165F

thrusters 1-1-1-1-1-1-1

40kg-60-70-80-90-95-100

since i am new to crossfit i did not know what my PR was for Thrusters so i estimated using front squats and Mil press. I estimated my PR would be close to 185 lbs but i blasted past that!!! I am loving crossfit and cant wait for the next day to come so i can hit it hard again!

95-115-125-135-145f-145pr-155f

m/23/5'8/175

115, 135, 145, 155, 135, 135, 135

Right shoulder tweaked on a failed attempt at 165.

M/34/6'/175

Set 1: 115
Set 2: 135
Set 3: 135
Set 4: 140
Set 5: 145 (PR)
Set 6: 155 (F)
Set 7: 150 (PR)

m/27/200

Thruster: 135/155/175/195/205/215(F)/205
DB Inc. Bench: 70/75/80/85/95/100/105

m/24/175

185, 195, 205, 205, 210(PR), 215(F), 205

45/6'1"/185

185 205 215 225f 215 220(ties pr) 220.

can't seem to get 225.

M/27/200

1x135
1x155
1x175
1x175
1x180
1x180
1x180

I could have definately pressed more weight, but I have problems doing heavier weight touching knees to elbows.

m/28/172

115
125
125
135
135
145(pr)
155(pr)

135-155-165-175-185-195-205(f)

21/m/157/5'8

135, 140, 150, 155, 160, 165, 175
Not sure how form looked with no partner.

135-155-175-185-185-190-190 (pr195)

not comfortable enough to do singles, 5x3
115-125-135-135-135

115
125
135
145
155
160
135

29/m/193/5'8"

135-150-165-180-200-200-205

First WOD, great start!

135
155
175
195
205
225 PR
235 f

Back from pig flu

155-165-175pr-180f-165-155-155

then

2 x 1000m row for time

substitute:
power clean w/jerk

175, 185, 195f, 195f, 185, 185, 185

then 95lb shoulder press 20x

m/29/5'11/168

70-75-80-85-88(f)-88(pr)-90(f barely) kg

M/32/6'3"/205

165-185-195-200(F)-200(PR)-205(F)-185

Previous:
115-135-155-155-175-155-155

120-130-140PR-150PR-160PR-165F-165F

I did great on the squat part, but am dropping my elbows too soon on the way up because I am constantly worried about the transition from the squat to the push press. Any suggestions?

M/26/5'10"/180 Did most of these with hang clean up to 195.

135
155
175
185 f
185 f
185
195 f
195 f
195 on rack good
205 f
185

F/28/5'8"/132

Like many others, never done a max thruster before. Pretty impressed with my results though.

115,105,105,105,115,115,125F-115

1-1-1-1-1-1-1
Thrusters
65-85-95-105-115-125-135

115-125-135-135-135-135-135

Focused on getting the full extension for the push press.

Then, 10000m row + 300 mountain climbers.

135
140
145
150
155
160 (near fail but locked)
165 (fail)

135
140
145
150
155
160 (near fail but locked)
165 (fail)

Laura DeMarco,

High weight high rep thrusters are necessary when you're going for time in moving the weight from the ground to overhead when the weight is too heavy for you to snatch for high reps and since the clean and jerk takes more time to do than a thruster. CrossFit Games 2008 Final Event comes to mind.

115
125
135
145
145
155
155
165 fail

then:
135 x 2
135 x 2

155
170
185
200
215
225

same PR as last time

100,105,110,115,120,125,130

805 total
previous 770

Jad-

115#
135#
185#
185#
205#fail
185#
135#

Dave-
95#
115#
135#
135#
135#
135#
135#

Frank-
95#
115#
135#
155#
155#
145#
145#

32M/5'8"/175

132lb
145lb
155lb
165lb
176lb
176lb
196lb fail

CFWU- plus a 1/2 mile run.
10x's- 20,2030,30lbs
5x's- 40,40,45,50,50lbs
3x's-55
1x's 60

m/19/150lbs

Started at 85 got up to 135

CFWUx2 (in a rush)
45x5
135-145-155-165-175-185-185
135x8

39-41-43-45-47-49-51(f)

105, 115, 125, 135, 145, 155 (Fail)

34/M/6'00/187

155x1
165x1
185x1
170x0f

Had a great warm-up. Worked on some butterfly kipping a little. Got some good thrusters in at 45, 95 and 135 and was ready for the WOD. Dropped down to 170 in preparation for a 195PR attempt. At the bottom of the squat, I aggravated a previously strained back muscle and it felt like the wind was knocked out of me. Felt like a nasty spasm.

That was it for the day and for the next few days I imagine.

115, 125, 135, 145, 165, 175, 180(F)

31/M/190

as rx'd

115
135
135
145
165
180
195

pretty much the same as last time

135
135
135
135
135
145
145

95-105-115-125-135-145-155

5k 24:20

Getting Better! This after AMRAP WOD...
95-135PRT-155PR-175PR-175PRT
Felt very strong. With explosion out of the squat, quick elbows, and head through window = aka FORM... much improved.
Hoping for 185 next time!

2x30 lb db x4
2x35 lb db x3
2x40lb db x1
2x40lb db x1
2x45 lb db x1 with help
2x45 lb db x1 with help
2x45 lb db x1 with help

Laura D,

I see your point about the SDHP/Thruster comparison, and I completely agree with you on the olympic lifts being superior in regards to efficiency and power generation, but I think that there is a fundamental difference between thrusters and SDHPs.

A thruster ends in a relatively stable position. Once you have a load locked out overhead, you can hold that position more easily than any point in transition from the rack. This is, in part, why the jerk allows you to get more weight overhead than a press. If you couldn't hold a lockout with more weight than you could press, the jerk would not be any more efficient than the push press.

A SDHP ends at a position in which you cannot support significant load. One can perform reps with a load that would be impossible to hold at chin height with elbows high and behind the bar. Since a power clean ends at a stable position, if it is done without redip, I think it is more analagous to the thruster than is the SDHP.

I think that Alfie made a good point as well, in that '08 games results give us a good anecdotal reason to train heavy thrusters. In light of that, maybe efficient movement is not always better movement.

Thanks for the thought provocation.

85x3 90x3 90x3 90x3 90x3

135,175,190,200f,200f,200f,

all 200s were close. Bad day pr is 205.

175,185,195,205,215,225F, 225F
Back Ext.
3 sets 135# Thr.

M/25/5'9"/185

"CFSB" Front Sqts 5x3, Back sqt 1x15-20 Wu 135x10
185x3
195x3
205x3
215x3
225x3
190x15,5 PR

5-10 min rest then METCON

5 rnds of:
5 135# Hang cleans
20 pushups
Time: 10:37

DO WORK!!!

m/42/162/6'

95, 135, 145(f), 145, 140, 145, 145

sick and weak but matched last max

95-105-110-115-120f PR

6:12 Annie PR

m/21/160/5'7"

135
185
205
225f
225
230f
230f
225

M/63/198-Thruster 1-1-1-1-1-1-1 reps

157-162-168-168-168(F)-168 (F)-168

Thrusters...185,190,195(f),195(f),195(f),190,195...finally,200(f).

165
175(pr)
175
175
165
165
165

First time: 50-50-60x3-65x2 kg on 16/07/09

This time: 55-60x2-65x2-70x2 kg on 8/10/09

I could definitely feel an improvement in strength, even though power might be a bit debatable, coming out of the front squat.

m/48/178

Warmed up with some selective stretching, double unders, and overhead squats. Also did the Burgener warmup. Then I did the wod:

Thruster, 1 rep, 45/135/155/175/185/195(PR)/200(F)

Good range of motion on all reps. Previous PR of 190 on 090528.

Subbed.
3X:
60# bilateral DB thrusters X10 reps
1 Pood KB swing X10 reps

70kg
80kgs
80kgs
90kgs F
80kgs
80kgs
80kgs

25/m/200

95x3-135-135-155-165-175-180

Thruster:

85 x 1 x 2
105 x 1
125 x 1
145 x 1
155 x 1
166 x 1 (pr)
175 x 0
166 x 1

45/55/65/75/85/90/95

135
155
135
135
135
135
155

went back down to 135 because i felt like i was doing a push jerk rather than a pure press. on the last set i did the 155 as a pure press. was a little uncertain on 'the standard' even after reviewing the 2 video files on it so didn't want to continue to go up in weight as it really would have turned into a push jerk for me.

any advice is appreciated!

- jim

As Rx'ed:

135-145-150f-150f-150f-150f-150

Was worried I wouldn't get 150 up. Finally got it.

M/22/150/5'7"

135-140-145(f)-145-150(f)-150-150

Warmup: 45x10,65x5

Thruster 1-1-1-1-1-1-1 reps
85x1,95x1,105x1,115x1,125x1,135x1,140x1F

CFWU
Burgener WU
10 Double unders
10 Box jumps 24'

Thrusters
95
115
135
155
165
175 (f)
175(f)
165

Also did 6 knees to elbows and 20 GH situps

Topped out at 160, which is a 5 lb pr. Also did 3 singles at 155.

170-170-175-180-185-175-175.

PR tie.

As Rx'd:

135
140
145
150
155
160
165 (f)

cfwu mod X 2
thruster wu X 2 45# , X 1 95 with 12 reps on each
3 x 135
2 x 135
3 x 155
2 x 155
1 x 155
1 x 165
1x 165
def mod but ehh its my wo!
sprint 1 mile 5min and stretched

135
145
150
155
160
165f
160f

95-115-120-125-130-135-135

115-125-135-145-155-165f-165f-160f-115x5

110x1
115x1
120x1
125x1
125x1
125x1
125x1

m/31/6/200

135
145
155
165
175
185
200 (PR I think!)

(95)
(115)
(135)
140
145
150
155 (f)
145
155 (f)
145
145
145

65kg

m/32/5'9"/170

115
135
155
175
185 (PR)
185 (fail, mental)
135

WOD - 135/ 145(PR)/ 150(PR)(bodywt)/ 155(fail)/ 150/ 155(fail)/ 155(fail)

Just started doing CF
135
145
155
165
175
185
205(PR)

95
105
115
125
135
145
155 (failed)

1 year and 6 months post back fusion surgery, and only 10 months into Crossfit, I am pretty happy with this.

weight in KG

50
60
65
70
72.5 Fail
72.5 (PR)
75 Fail

Front squat is easy. just can't press it at the top - more shoulder work PLZ!

37/m/185/6'
1 mile run 8:15
175/175/175/175/175/185(fail)/185/185(fail)/185

27/f/145/5'01"
1 mile run 8:45
95/95/95/115/115/125/135

34yom / 208lbs

Thrusters, 1-1-1-1-1-1-1

135#
135#
135#
145#
145#
150# (PR)
150#

Form and grip were a little dodgy on the first two, so I maintained weight. I had to muscle up the first 150#, but got the second one in a fluid motion.

m/46/174
165-165-170-175-185F-180-185

31/m/5'10"/210

135
155
185(f)
175
185
185
205

155,185,185,185,185,205,205(f)

Thruster 1-1-1-1-1-1-1 reps

48.5kg, 48.5kg, 48.5kg, 48.5kg, 48.5kg, 50kg, 50kg

Should have tried more, as always.

No more Snatch or C & J for 8 - 10 weeks at the gym. Sooooo sad. What did I do before Olympic Lifting?

Good Fun

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

24/150
WOD as Rx'd
155-175-185-205-215-225(F)-220(F)
-then-
Max "BEAR" complexes @105# in 5 min.
=26+1/5
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/28/230/6'
WOD as Rx'd

95 / 115 / 135 / 155 / 175 / 185F / 175 / 175

That 185 did not want to go all the way up, but its a PR for me at 175 anyway!

Thrusters 1-1-1-1-1-1-1

F/45y/62"/134# JULIA
65
70
75 PR
80
80
85 fail. Very close.
82.5 fail. Tired.

M/40y/68"/160# GEORGE
95
115
120
125 fail. Very close.
125
130 PR fail.
130 fail. Tired.

M/30/162

155/165/175/180Fail/175/170/170/165

-D.

as rx'd

all 80kg, failed twice.

Prev PR 155
This time 95-125-145-155(f,f)-155-160(f)

m/31/254

Had to use 225# log because my gym closed an hour early for some reason. I thrusted it up and threw it about 10 feet high each time. This WOD actually plays to my "strengths" for once.

I'm on my second week and loving this. I have always been a pure power lifter with 500# bench, 700# squat and 335# clean & jerk but I have had joint pain and my weight has gone up 4-5# per year for a while. I think I finally found the cure to these issues.

Thanks

THR: 95,105,115,125,135,140,130
PB by 10lb.

Had to hurry through this one:
Thrusters x1: 95,135

155-175-195-205-215-225-235F

Should get 235+ next time.

later,
b
m/32/5'8-1/2"/167

76 Kg.

135
145
150
155
160

135,155,185,205,225

45 lbs bar + (in kg)
10/20/30/35/40/45/50f/50f

First day back after 9 days off

Same as last time: 7 times 80 kgs-but pretty sure I did 8 series by mistake, and did not have time to take long rests, were probably longer the last time.
The 3 first were hard, then I got warm.

m/38/185/5-10
7x1 thrusters
135-145-155-165-175-185-195 (pr)
sore left bicep, notgood form when in the rack, hurt a little bit.

135,145,150,155,160,160,160

95x5
115
135
155
170
175 pr
135x5

155
165
175
185
195F
185
190

M/39/195

As Rx'd: 135,155,185,205,215(F),215,220-PR

7

135
155
165F
165
155F
135
135X3

M/34/165

125/145/155/155/155/125/125

m/49/5'8"/180

135/145/155/165/170/175/135

185, 205, 215(pr),215, 215, 215, 215(f) -not enough rest on last set

115
135
155
165
165
160
155

135-155-175-185-190PR-195F-190

115, 125, 135, 145, 155, 165, 175
*Need to start higher and work heavier next time. Both shoulders were bugging me today.

maxed out at 170lb. Failed a couple of times attempting 175lbs.
Still need to work on being more explosive out of the squat and pushing knees out.

CFWU x 3

60
70
75
80
70
60

m/30/6'/168

skipped due to putting in 11 hour days helping buddy with window job.

sub: hoisting and carrying windows. basically front squatted then thrusted above head so kind of like thrusters (100 to 200 lb windows). also did some pressing of ladders and windows along with some handstand push ups.

135, 145, 155, 165, 170, 175, 185

Thruster 1-1-1-1-1-1-1 reps

135-135-135-135-135-135-135
------------------------------------
Compare to 090713

135-140-145-150-155-160-165

115, 125, 135, 145, 155, 165, 170 (PR)

got 235...failed at 245

@ home 175 max

135
155
175
195
200
200
200(F)

205
205
205
225
225
245
265f

95
115
135
155
175
185 (f)
185 (f)

Sick, did not accomplish

135 wu
135 wu
145
145
155
165
175
180f
180

135
145
155
165
175
185
185

m/40/67"/181#

warm-up--3 rounds
5 double unders
5 med ball cleans
5 thrusters 45#

wod
115,135,155,165,170,175,180

35-40-45(f)-45(f)-45(f)-6x40 kg

pr 40

24/M/73"/180#

95-105-115-125-135-145-150(PR)

135/185/205/225/245/265 missed/265/275
Felt really good.
3x10 ham raises.
Realizing how important posterior chain is. Expect some heavy weight real soon.

26/m/5'9"

95
105
115
135
145
155
165

CFWU

135, 145, 155, 165(f), 165, 175, 135x2

70kg
70kg
70kg
80kg
80kg
80kg
80kg

power clean:
185, 205, 215(f), 215(f), 205, 205, 205

135x15

f/26/5'9

45, 55, 65, 75, 85, 90, 95-f (couldn't lock it out), 95-f

(13-Oct-2009)
M/30/170/5'10"

80-80-82.5-82.5-80-80-80kg

135, 140, 145, 150, 155 x 3
170, 170, 180, 185, 190 x 1

Compare to
090528 - 155, 175, 185, 195, 200, 205(f), 205(f)
081101 - 115, 135, 155, 170, 185, 195, 200

M/ 35/ 131 lbs/ 5'-6"
warm up with 10 x 85 (felt really good - but biceps really sore - I can only imagine from the muscle ups)
105 x 5 (same - felt good with legs and shoulders but biceps really sore - like a chalie horse in my arms)
125 x 2
140 x 1 (felt really easy)
150 fail (mental error - pushed way in front)
150 fail (biceps really sore - started to push again really in front and lost it)
145 x 1
150 x 1 (possible rep not sure if I locked it out fully)
This was EXTREMELY DISAPPOINTING... This is a LOT lighter than I was aiming for... not sure why such a bad workout today.
Finished with 115 x 8 and some light clean work for technique.

42 Burpees
WU
Thrusters
wu 95/3
130/1; 135/1; 140/1; 145/1; 150/1; 155/1; 160/1
M/48/194#/72"

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

CFWU followed by WOD as rx'd

CrossFit warmup followed by WOD

WU.   88x6
1.  110
2.  132
3.  154
4.  176 failed
5.  159.5
6.  159.5
7.  159.5
WD. 88 x 10

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

CFWU followed by WOD as rx'd

CrossFit warmup followed by WOD

WU.   88x6
1.  110
2.  132
3.  154
4.  176 failed
5.  159.5
6.  159.5
7.  159.5
WD. 88 x 10

m/35/5'9/167

CFWU-2. Shortcut due to time & talking to Bob. Superman. Burgener. 41 Burpees.
135,145,155,165,175,180,185-F.
Think I could've got it if I had more time. Positioning of weight on hands & keeping elbows up a little better on last set.
7/13/09: 135,145,155,165,175,180,185-F(3),180-F
Prior: 135,145,155,165,175,185-F2,180,185-F

135.155.165.175.185.195f.195f.190f.185f

Finished with 10 HPC's @135

135
135
155
155
165
165(Failure)
165(Failure)
165(Failure) I'm done son

95
135
145
155
165
175
180 (PR!)

M/20/5'10/140

90
94
99
105
110-f
110-f
99

95
115
125
125
130 - PR!
130 - felt like I might lose it
125

Still don't have a facility where I can dump weights on a fail. If I did, maybe I'd push a little more, maybe not.
Still, I'm happy with this.

did w/o on 10/7
95-105-115-125-135-155(fx2 attempts)

41m/208/75.5

95 x 3
115 x 3
115 x 3
121 x 3
115 x 3

No power rack and am rehabbing elbow that doesn't like cleans, so limited by what I felt I could safely clean. Could prolly get the 135 at least 1x.

135
155
165 f
165 pr
165 f
165 f
155

34 yom 195 lbs!

135
185
185
195
195
205
205

WOD Thrusters 1-1-1-1-1-1-1
50kg-55kg-60kg-65kg-65kg-65kg-67.5kg
Elbows still too painfull to try and go any higher,affecting every rep above 40kg !

skipped

20091019 0400hrs
WOD091007: Thruster 1 x 7 (Power Clean to start)
70kg
80kg
85kg
90kg
92.5kg
95kg PR
97.5kg Fail (f'd up the PC, then on the second try I couldn't get it all the way up)

135
145
155
165
175
185
185

m/39/158
135
155
185
195
205
210 (f)
205

95, 105, 115, 120, 125, 130 (f)

CFWU X 3

75
95
105
110
115
120(f)
115

0.5 mile run in VFFs

stretching

Pretty satisfied with the results, it was a bit better than last time when i had only 1 rep at 115

85
105
105
105
105
105
105
(tendinitis in shoulder flaring up)

CFWUx3
135-145-155-165-175(f)-165-165

m/29/5'9"/155

135-145-155-165-175-185(pr)-195f

40kg-50kg-60kg-70kg-75kg-80kg-85kg

135-185-185-195-205-215(miss)-135

29/m/185

135
155
175
185
190
195
200

next time try: 135, 155, 175, 195, 200, 205, 210

115
125
135
145
155
155
155(f)

135,155,185,205,225,245,265(missed)

M/31/5'9/152

135
145
155
Fail@160
150
150
150

170
190
205 failed
190
195
195
195

Meyer- 155-175-185-195-205-210f-210
Stocker- 65-75-80-80-85-90-95

95-115-135-145-155-165-165

31/m/165/65"
135
155
175
185
195-F
195-F
195(PR)

had to do DB thrusters as I have a hand injury that wont allow me to hold the BB in a front squat position.

65x3,70x3,75x1,85x1

one full sprint 12 deg incline and 12 MPH for about 40 seconds.

2009-10-17:180
2009-07-13:175

275 for 5 315 for 2 and was kicked out of the weight room for throwing the weights and grunting to loud!

225lbs
250 F