Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for thrusters

WOD #324 – 28 February 2011

W/U: run 1 lap, 3x(10 push, 10 sit, 10 pull blue band, 10 med ball clean 8#)

WOD: Front Squat 3-3-3-3-3
35-55-75-95-95-95-95-95

3 Rounds
15 Burpees Unbroken
15 Thrusters Unbroken (95/65) – scaled to 35#
Rest at least 2 minutes or more if needed to go unbroken.

time splits: 1:49, 5:48, 10:03

notes:  inadvertanly took a 3 min break between rnd 2 and 3; should have been a 2 min break.  first loaded front squats since injury – happy with weight and form and depth.  all systems go.

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WOD #225 – 19 August 2010

W/U: 2x(15 pistols, 30 quad rolls, 20 DB push press, 10 pull ups)

WOD: Deadlift 5-5-5
Wendler Deadlift 120×5, 140×5 157.5×6

3 Rounds
5 Thrusters (135/95) – scaled to 60#
10 Chest to Bar Pull-ups – scaled to red/black bands

time = 4:21

Notes: too quick, next time go 65# and 2 red bands

WOD #187 – 18 June 2010

W/U: 3x(10 SPT, 10 OHS, 10 KB, 10 push up)

WOD: Five 2 minute rounds with 2 minutes rest
5 Thrusters (135/95lbs) – scaled to 60#
10 Burpees
15 KB Swings (2/1.5) – scaled to 1 pood

Total rounds = 5 + 1 thruster

Notes: first WOD at 60# thrusters, so happy with that step; still can not fathom lifting 1.5 pood

WOD #173 – 24 May 2010

W/U: run 1 lap, 10 ring dips, 400m row, group sprints

WOD: Front Squat 3-3-3-3-3
85-105-115(1)-110-110

Metcon: 21-15-9
Thrusters (75/55)
Burpees

time = 9:45 rx

Notes:  Not sure, but this might be the first time doing RX for thrusters.  Felt weak in the FS today.  EVERYTHING felt heavy.

WOD #149 – 25 March 2010

W/U: row 250m, 2x(25 single unders, 15 sit ups, 5 thrusters 25# bar)

WOD: 5 rounds for time
21 Thrusters (75/45)
21 Double Unders

time: 19:16 RX’d

notes: Proud I did this RX.  Equally proud I did not die. CrossFit Flex Gym, Lakewood, CO http://www.crossfitflexgym.com/

WOD #129 – 14 February 2010

W/U: group sprints, dynamic stretch

WOD: For Time: plus 4 Burpees on the minute
20 Thrusters (95/65) (scaled to 35#)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

time = 8:45 (includes 32 Burpees)

Notes: should have tried for a heavier weight (maybe 40# or 45#) to work the OHS form.

WOD #118 – 28 January 2010

W/U: group stretch, 2x (10 SPT, 10 OHS, 5 pull ups, 5 slow burpees)

WOD: Deadlift 3-3-3-3-3 (compare to 31 Dec 09: 165 PR)
85-105-125-135-145

15-12-9
Thruster, 135/95 lbs (scaled to 55#)
Ring Dips (scaled to knee push ups)
Sit-ups

time = 9:03

notes: felt light headed and faint after every DL set and had to sit down to catch my breath and clear my sight, Paleo diet Day #19