Thrusters

All posts tagged Thrusters

WOD 2014-03-28 – Open WOD 14.5

Posted by bronick on March 29, 2014
Posted in: CrossFit, CrossFit Games, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/161/norcal-crossfit-mar-28th-2014
http://games.crossfit.com/workouts/the-open#tabs-5

Open WOD 14.5: 21-18-15-12-9-6-3

  • Thrusters (95#)
  • Bar-facing Burpees

Results: 39:29

This was brutal for me, and it wasn’t a lung issue like most folk… for me it was my lower back. Since I can’t front rack, there is a lot of stress on my back which apparently hasn’t completely recovered from the other week (stupid running with a 35# plate). I had to stop and rest my back (laying on the ground) more often than not.

But I finished! And with that, brings the 2014 Open to a close.

One of these years I will actually be ready for the Open and improve from the previous year. As of recently, between not getting to the gym regularly recent years and eating like crap, especially during the holidays, I just have never felt ready for the Open… but I still do it.

WOD 2014-01-23

Posted by bronick on January 24, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/92/norcal-crossfit-jan-23rd-2014

WOD #1: 14 minutes

  • (odd minute) 20 push press @ 75# (subbed 7 reps)
  • (even minute) 20 hip extension (subbed 10-15 reps)

WOD #2: 14 minutes

  • (odd minute) 200m row (subbed ~150m)
  • (even minute) 10 thrusters @ 95# (subbed 25# dumbbells and 4 reps)

For the 1st WOD, I ended up taking one round off from the hip extensions to give my back rest. Once again, due to my initial lack of scaling, I didn’t get as much rest as expected between movements leading to the much lower reps.

2011-03-20 Team WOD

Posted by bronick on March 20, 2011
Posted in: WOD. Tagged: , , , . Leave a Comment

WOD:

As a team of 4, you have 15 min to complete:

28-20-12:

  • 225# deadlift
  • Handstand push-up

40-50-60:

  • Commando push-ups
  • Air squat

Max rep thrusters (95#) = scrore

Only two people working at a time.

RESULTS:

110 thrusters

The class was pretty fun, we started off with some Frisbee golf w/ a burpee penalty for missing. Then moved onto dodgeball w/ burpee, push-up, or v-up penalties. And that was just the warm up. Needless to say I got a few of my 110 burpees out of the way. Oh and I did attempt the HSPU against the wall and managed to kinda get them. I’m pretty sure I didn’t get full range of motion, but I’m alot closer than I was.

2011-01-16 Team WOD

Posted by bronick on January 16, 2011
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Team WOD:

12min AMRAP:

  • Thrusters 95#
  • SDHP 95#
  • BJs

3 person teams, rotate stations every minute.

Results:

Team Robin/Stacy/Ben…

85 thrusters (some 95# and some 75#)
104 SDHP
220 BJs
—————–
409 total

Not a bad workout to start back with after a week off. Found out Stacy works at the same campus as me! Now if I could only get some of my co-workers to come…

WOD: Front Squats and Thrusters + Oly

Posted by bronick on October 4, 2010
Posted in: Olympic Lifting, WOD. Tagged: , , . Leave a Comment

WOD:
Front Squat’s:  1-1-1-1-1-1-1

Perform 100 thruster’s @ 95#’s for time
*Every minute on the minute perform 3 Pull Up’s until you have accomplished 100 thruster’s.

RESULTS:

275#

16:44 @ 75# (x74), 64#

The weight for the thruster was not the problem,  my form was deathgrip style but the weight was pretty light. The problem was that I was too far from the pull-up bars. I was in the other room and it was a huge class, by the time I’d get to the bars and find a spot and then get back to the barbell I only had 10-20s work per minute. I know excuses, excuses… but once everyone else finished and I moved into the other room (dropping to 65# since I couldn’t find a 75# over there) I was crankin the thrusters out and it only took me 2 more rounds.

Oh, and I should have tried the front squat again… I tried 285# but dropped it. 275# is my previous PR.

OLY
Max Power Clean
215# PR … it was really close to being a squat clean, but I don’t think it was. I actually have a harder time with squat cleans since I’m not comfortable catching in the squat position.

WOD – The Ranbir Special

Posted by bronick on September 24, 2010
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WOD:
The Ranbir Special:

  • 40 Box Jumps
  • 20 Thruster’s @ 115#’s
  • 30 Box Jumps
  • 15 Thruster’s @ 115#’s
  • 20 Box Jumps
  • 10 Thruster’s @ 115#’s
  • 10 Box Jumps
  • 5 Thruster’s @ 115#’s

RESULTS:
10:38 @ 75#

I hit up Crossfit Mountain view for this workout, since I worked from home. Its kinda nice have one of the gyms a few blocks from my office and the other a few blocks from home. As usual my thruster technique sucked, but I’m getting better. Alex said that he thinks i might unconsciously be tensing up my wrist/hand instead of relaxing it to let it sit on the shoulders. One of these days I’ll get it. But I think i picked a good weight to work with again, as it the time was average and I felt like I got a good work out.

WOD – Fran (Workout of the Week)

Posted by bronick on August 11, 2010
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WOD:

“Fran”… 21-15-9

  • Thrusters (95#)
  • Pull ups

And then…
Deadlift your body weight for max reps…ONE SET.

RESULTS:
12:29
13 @ 185#

So I was debating on going Rx or dropping down to 75#, decided to stick with the 95#… probably shouldn’t. My thruster technique still isn’t up to par to get the more than few in a row at that weight. Oh well, one of these days I will learn to scale properly ;-P

WOD – Back squats & thrusters

Posted by bronick on July 12, 2010
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WOD:
Back Squat:

15-12-10-8

The goal here is to warm up. Find a weight that is extremely challenging for 15 reps in a row. After you have completed this, rest and add 10 lbs for your set of 12. Continue this until you are finished with all 4 sets or fail on an attempt at the reps. Go Heavy

Perform 100 Thruster’s for time @ 95#’s … Every minute on the minute perform 2 burpees

RESULTS:
185-195-205-225
17:32 @ 65#

For the first day back after a week off… it wasn’t tooooo bad. But did I mention I hate thruster? I started off with #75, did 1 minute and then took off the 5# plates. There were lots of other folks that started at 75# and ended up with only the bar. My legs are dead, my wrist are dead… its good to be back ;-p

WOD – Rick’s Birthday Workout

Posted by bronick on June 24, 2010
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WOD: Rick’s Birthday Workout

5 Rounds for time of:

  • Run 200 meters
  • 6 Thrusters @ 115#’s
  • 24 KB swings

RESULTS:

26:42 @ 95#, 1.5 pood for 2 rounds & 1 pood for the last three rounds

This just was not a pretty workout all around for me :-/ I just flat out suck at thrusters and ended up death gripping it for the last few rounds, as it took too long to try to reset it on my shoulders and I would keep losing my grip. I was using a light enough weight, that I could get away with that. As for the KB swings, I think my back was still a little tweaked from the 2 pood I tried earlier in the week. But I kept going (after a few short breaks) and (eventually) finished!