Thursday 10.28.10

Thruster 1rm

3 Rounds for time of:
- 400m Run
- 10 Overhead Squats (45/35)
- 10 Pull Ups
- 10 Push Ups
- 10 Sit Ups
- 10 Back Extensions

WOD Tips:
We've reviewed the front squat and the push press this week.  Now we will put them together for the thruster.  Work up to a new 1rm, or a max for the day.

For the metcon, today's WOD should be what each of us are doing as our warm up every single day.  Imagine how easy pull ups would be if you did two sets of this circuit at the beginning of every WOD.  If you want to work on ring dips or handstand push ups, you could substitute those for push ups.  There's an old CrossFit saying:  "Our warm up is your work out."  It comes from this warm up here, and variations of it.  This will make you break a sweat, work on weaknesses, and increase flexibility, all while priming your nervous system and lubricating your joints for the "real" workout ahead.  I can't say it any more clearly.  If you can't do pull ups yet, your warm up needs work.  Do this every day and see where your fitness is a month from now.  I'm just sayin....

Post weights and times to the comments section!  bc


  1. SWOD- Thruster 1RM - 100lb 1RM

    METCON- 3 rounds
    400 meter run
    10- overhead squats 35lbs
    10- pull-ups-band
    10- push ups
    10-sit ups
    10- back extensions

  2. Thruster 1rm 135, metcon 20:18

  3. METCON: 17:05 OHS@ 75#s

    SWOD: 225#..same as last pr

  4. SWOD: 75lbsx1 (less than what I did last time)
    Metcon: 16:33 w/jumping pull ups

    Good to see Coach Erica, haven't worked out with you in a while! Nice music selection too, that place was bumpin. :)

  5. SWOD: arm started to hurt so I didn't push it and modified the metcon
    3 rounds for time:
    400m run
    10 front squats (55#)
    10 box jumps (24")
    10 push ups
    10 abmat sit ups
    10 back extensions

    And I agree with Danyel, Erica's workout music is awesome!

  6. SWOD: 130x1

    Metcon: 12:50 with kipping pull ups

  7. SWOD: 80lb rm
    goal: 85lb rm
    MetCon: 17:47 band pull ups
    goal: under 17

  8. worked on deformed squats!
    17:35 air squats because I am lame!!!!!!

  9. SWOD: 190x1

    Metcon: 11:37 all ghd situps and back extensions

  10. I had fun coaching the early am groups. Nothing like jammin to Lady Gaga and girly tunes at 5am!!! You guys did awesome. Can't wait to do it again tomorrow.

  11. 1 rm thruster, 120 lbs. (almost 125) MetCon 17:20

  12. SWOD: 90lb rm
    goal:95lb rm
    MetCon:16:24 band pull ups
    goal:under 16
    YEAH!! i beat both my goals!!!
    (definately deserve a pat on the back for this one:))