## November 30, 2013

### Saturday 131130

Thruster 2-2-2-2-2-2-2

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Erin Killough.

European Union: Coming Together for the 2013 Europe Regional - [video]

Posted by Pukie at November 30, 2013 5:00 PM

is there a prescribed rest for this or is it as needed to complete next set?

I would just do it on the minute for 7 minutes.

Is this for strength max or a metcon?

Heavy doubles usually take 2-3 minutes to recover (working for max strength lifts). Reducing rest to a minute or less makes the WOD more of a metcon.

It's a strength set. 3-5 minutes recovery is fine. It's not timed and not AMRAP, the goal is to move weight.

Whats the #'

s you all are moving?

what does 2-2-2-2-2-2-mean?

what does -2-2-2-2--2-2 mean?

135-145-155-165-175-185-195(1/f)

@Eddie: 2-2-2-2-2-2-2 is the rep scheme. Do 7 total sets of 2 reps each, taking as much time between sets of 2 as needed to move as much weight as possible on the 2 reps.

M/41/179cm/90kg

1 set every 2 min.

(kg) 50-55-60-65-70-75-80(0).

Compare to: 131115: 75x1

130411: 70x2 (1 set every 3 min.).

M/28/74kg

Thrusters: 2-2-2-2-2-2-2

40 - 40 - 42.5 - 42.5 - 45 - 45 - 47.5 Kgs

Then:

Row intervals: 4 rounds of:

500m w/45sec rest

- 500@ 1:47

- 500@ 1:47

- 500@ 2:00

- 500@ 1:55

Quads are dead from this weeks WODs... Ouch!!

95-115-115-125-125-125-135 (PR)

5'10" 185lbs: 175 x 5 185 x 2

question..finished a whole week of this crossfit stuff..I like it..

now..about weights..are we suppose to be doing our body weight? like this guy above did?

how do you determine what to do for 2 reps?

thanks

From floor... 115-135-145-155-165-175(failed 2nd rep)-175(f)

Pounds 65, 75, 80, 85, 90, 100, 110 (pr) should have started heavier!!

Did 15 minutes on the treadmill for a total of 1 3/4 miles.

49/m/172/5' 11"

Aglaroth

This is a strength wod. Each set needs to be heavy to get the desired effect. Warm up to a heavy weight, then start your sets. Rests enough to get your two reps. I typically would work up to a two rep max.

115 - 125 - 135 - 145 - 155 - 160(pr) - 170(pr)

"The Sherwood" @ 75#

30 Squat Snatches, not for time

95-115-115-125-125-125-135 (PR)

Nice job Joe N.

115-125-135-140-145-155-160 (pr)

135-115-115-115-115-115-115

Still new, adjusted down for form.

105 - 115 - 120 - 125 - 125 - 130(f) - 125

M/6'0/210 lbs/25 years old

WOD: 7x2 thrusters

1 - 95

2 - 115

3 - 135

4 - 155

5 - 165 (pr)

6 - 175 (prx2)

7 - 185 (prx3)

Joe N and Mike A--nice PRs.

135-155-165-175-185-190-193 lbs

105/135/140/145/150/155/160(pr +5 lbs)

(M/17/6'0/165)

170, 170, 175, 175, 180, 180, 185

Compare to:

110517 - 155, 165, 175, 180, 185, 190, 195

F/52/5'6/116

Have to do this on tomorrow's rest day

Nice pr's Joe and Mike

135/145/155/165/175/185/195/205x1.

15 Minute AMRAP 20 PU and 50 Squats.

5 rounds +20PUs and 34Sqts

1st week back:

135

155

165

175

185

195

205

135, 155, 175, 185, 175, 155, 135

137

159

159

146

146

154

159

From floor

135-155-165-165-175-185 (x1) - 170 (x3)

Mike A. - thanks, nice job on your pr as well!

D.S., Jim R. - thanks!

M/35/185/5'8"

135-155-165-175-185-195-200f

Clean and press

5-5-5-5-5-5-5

40-45-45-50-55-60-65 kg

Thrusters

2-2-2-2-2-2-2

50-55-60-65-70f1-72.5f1-75f kg

Suppinated Bench press

5-5-5-5-5-5

50-60-65-70(3)-70reg-x kg

AMRAP 15 minutes of:

40 kg Push press, 7 reps

40 kg Overhead squat, 10 reps

15 GHD Sit-ups

....... 4 Rds 6 reps

165-175-185(pr)-190-195(1)-195-175(1)-165

M/53/153/1-1-06

"Buckeye"

4 4:00 A_RAPS, like a football game.

O-H...

145-155-165-175-185-195(1F)-195

M/29/165/6'0"

135-155-165-175-185(f)-180-185

Cycle 44 done. 115, 135, 155, 175, 185 (f 1), 175, 175 of 2 rep thruster. Started each set from HPC. Wanted to get a 205 HPC afterwards but I was too tired to try it. I'll get it one of these days...

135

155

185

205

225

245

255 x 1

Stronger than I thought!

M/25/6'1"/235

had some crazy workouts this week, lots of snatch and c+j work,too much slush to run 5k, so went 95 on all thrusters, then,

100 dbl un

50air sqt

100dbl und

50k2e

100dbl und

50 bx jmp

100dbl und

50 hr push up

100dblund

50 kb swing 1.5pood just over 16min time cap

thanks YUL cf for this killer

135-185-195-205-215-225-225

m/40/74"/248

65-95-115-125-135-145-155(x1)

95/105/115/125/135/145/155/165(1)

145/155/165/170/180/195/200pr

21-15-9 reps for time:

Handstand Push-ups, kipping to Abmat

Box Jumps, 24" box

7:44

Floor Press 5-5-3-3-1 reps

135 - 135 - 155 - 155 - 185

Five rounds, each for time (seconds):

Parallette L-Sit Holds, ankles over med ball

6 - 7 - 6 - 3 - 4

95-115-135-145-160-175(pr)-185(prX2)

sorry bingo, I'm a Bearcat ;)

135

155

165

175

185

205

225x1 (PR)

M/175/6'0

WOD-thrusters

2,2,2,2,2,2,2

135,155,165,170,175,175,180lbs

Modified for my CoCr & Polymer Knee

Front Box Squat to Thruster: 115-135-145-155-165(x 1)-155-155

Être prêt

Soldier for Life

M/56/6’/215

135 lbs

165 lbs

185 lbs

205 lbs

215 lbs

215 lbs

220 lbs(f)

M/38/6'0"/210#

135/155/165/175/185/195(PR)/205(fail)/175

Rested for a while, then made up Tuesday's WOD:

5 rounds: 400m run, 185# deadlift x 21

15:43 (Rx) (PR by 0:40)

M/23/5'11"/187.8

135-165-185-185-185-185-185

M/45/170 lbs

95-100-105-115-125-125-135

Row 8 x 250 m w/35 sec rest

M/33/5'8"/190

115-135-185(pr)-195(pr)-205(pr)-215(pr)-225(pr)

[The last rep probably would have been X'd by the BOZ!]

Then I was feeling saucy, so I took a run at Isabel. 5:41, PR by 2:04.

135/155/175/195/210/220(1)/220

M/16/5'6/145

135-145-155-165-165-175(PR)-165(3)

100,120,130,140,150,160(1),160(1)

120-140-140-140-140-140-140

Getting back into it!

2013-12-01: 195 (wraps)

2013-04-01: 175

2011-05-17: 170

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

First week back since my dad died a year ago.

45lbs

65lbs

85lbs

100lbs

110lbs

105lbs

105lbs

15 jumping PU with downward resistance

95

115

135

145

155

165

175

100

120

130

135

140

150 PR

160 PR

From rack 135-155-175-185(pr)-190x1-175-155

135/155/165/175(f)/170x1/170/135

M/31/6'0"/185

135-145-155-165-165-165-175(f/1/f)

Quads are absolutely smoked from this week!

15 135# Thrusters

Then

30 K's to E's

Then

10:00 X-Trainer

135/155/175/185/195(1x)/195(1x)/195(1x)

95-105-115-125-125-135-140

Wasn't sure at 125 if I could increase it based on knee issues. No problems after convincing myself.

60-65-70-75-80(pr)-85 (failed on 1) - 83(pr)-85(pr)-88 (failed on 1)

7x2 thrusters, monday early:

85-95-105-115-125-135-135#

w/u - 4x10 trx press, row 2:55 w/kid (2:46 kid); 500m row sprint 1:46 (1:55 kid)

c/d - 250m slow row

7x2 thruster history:

3.30.13 - 7x3 lh only 50# kb thrusters

5.17.11 - 7x2 barbell 65-95#

M 43/185/6'

135

145

155

160

165

170x1

170f

135x3

150-155-160-165-170-175-155

M/38/72/200

135

145

155

175

185

195

200F/185

M/38/72/200

135

145

155

175

185

195

200F/185

(kg) 40-45-50-55-60-65-65

First timer

Then i felt like doing fran

8:30 very difficult

Finally did it as rx'd

Finished with some core work.

Feeling good

And just recived my speed rope, double unders here i come (:

135, 155, 175, 185x1, 155, 135, 135. Next time, 155 for all sets.

M/40/5'8"/160

95, 115, 135, 145, 155, 165, 175(f)

On min every other min for 20 min. Taken from the floor. Started at 95 ended at 275

50-52,5-55-57,5-60-62,5-65kg

95, 100, 105, 110, 115, 120, 125

85,95,105,110,115,115, said just go for it and hit 120.

Never gone this heavy before, so was pleased.

M/37/5'4"/145lbs

175, 175, 175, 175, 175, 180, 180x1

Wally - PR = Personal Record

135, 155, 165, 165, 165, 165, 175(failed)

Male, 5'6" 100lbs

First time to ever to attempt more than 95lbs.

135-135-155-155-160-160-160

m/18/5"7'/150lbs

135

135

155

155

160

160

165

M/27/1,87m/92Kg

40 (in kg)

50

60

66

70

76 - 1

76 (PR)

135-145-155-165-170-175-180(F)

Then did Fran

5:22

(kg) 40-45-50-55-60-65-65

First timer

Then i felt like doing fran

8:30 very difficult

Finally did it as rx'd

Finished with some core work.

Feeling good

And just recived my speed rope, double unders here i come (:

95

115

125

130

135

140

145 - PR

150 x 1 - PR

155 175 185 185 185 185 185 barely failed the last rep of the last set

95 - 135 - 155 - 175 - 205(PR) - 225f - 225f

M/38/5'8"/149#

New to this movement...

Thrusters, 7x2:

95-100-105-110-115-120-125

135x2

180x2

205x2

215x2

225x2 (old PR)

235 (F)

230x2 (PR!)

95

115

135

145

155 (could not lock out) x 3 attempts

135

145

M/23/6'3/192

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

55,6-60,2-60,2-62,2-62,2-62,2-64,2(2ºfailed) en kgs

135-135-135-145-145-145-145

135-155-165-170f x1-155-145-135

93kg Rx'd

pr clean - 125kg

135 x 2

145 x 2

155 x 2

165 x 2

175 x 2

185 x 0

185 x 0

M/41/179cm/89kg

1 set every 2 min.

(kg) 50-55-60-65-70-75(new PR)-80(0).

Compare to 130411: 70x2 (1 set every 3 min.)

165

180

190

200

210

220 PR

225 (fail, 2)

230x1 PR

235 fail

Felt strong today, so went for a 1RM as well. Did hip flexor and general shoulder mobilities between sets.

135

155

165

175

185

195

205 (fail)

M/38/178/82 Kg.

Thrustrer

2 x 40 kg

2 x 50 kg

2 x 60 kg

2 x 70 kg

2 x 76 kg

2 x 80 kg

2 x 90 kg my Pr !!!!

46m,6/206

135lb x 2

155 x 2

165 x 2

170 x 2

180-F (no rep)

180- x 1

135 x 3

THRx2: 95, 105, 115, 120, 125, 130, 135

(+2.5)

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

135

145

155

155

155

165 Pr

50 kg

55 kg

60 kg

65 kg

70 kg

72.5 kg

75 kg (PR)

Rxd

135

140

145

150

155

160

165

m/40/5'9/184

CFWU-3. HSPU instead of PU 2nd. KB skill work 3rd. Superman. Row 500m.

155,165,175,185,195,205 - 1 1/2,200

Thought 205 would've gone up easier since I'm stronger. Need to get better hip explosion when I'm fatigued.

3/30/13: 145,155,165,175,185,195,200-1

Wheels fell off on last round. Seemed good to that point. Back may not have been tight & hips not back far enough.

5/17/11:

145,155,165,175,185,190-F#2,190-F#2

65, 75, 85,85,90,90x1, fail on the second.

95, 115, 135, 145, 155, 160, 165

M/34/5'7"/168

115, 135, 155, 165, 175, 185, 195