Christopher knocking out some thrusters in his CrossFit Kids Fran workout
Thruster 1-1-1-1-1-1-1 reps
Thrusters are a tricky movement. They combine a lot of elements that we have you work on as pieces of the fundamentals: the rack position, the front squat, a tight and stabilized midline (core), the push press, a full lockout overhead, and the transfer of energy from the big muscles in the legs to get the weight overhead.
We will be working hard with you on getting this movement grooved so that you can do it safely. If you haven’t done a lot of thrusters, you’re going to need to be patient before you start piling the weight on. It’s more important to us that you learn how to do the movement safely, correctly, and with the confidence to fail safely than it is that you get a big asterisk next to your name and a PR or a gym record. The numbers will come, but you have to have a solid foundation.
We all need to work on our strength – none of us are anywhere near our potential. These heavy workouts of seven sets of one rep are the workouts that make us stronger. Your legs may still be sore from the Barbara we did on January 25, your core may still be trashed from the January 26th GHD and back extension workout – that’s ok. Start now, and envision the lifts. Think about staying on your heels, chest up, good rack position, and think about driving the weight up. The mind is your most powerful tool when doing heavy lifts. If you see it with your mind’s eye, and you believe it, you will execute it.
Get ready to bring it tomorrow.
And one more thing that just popped into my head: What do you say we make the gym record board a part of this site? Men and women, every named workout, every record we’ve got. Post your thoughts to comments.
Your quote for today:
“Those who say it can’t be done should not interrupt those who are doing it.”
-Chinese proverb
January 28th, 2009 at 4:04 pm
185 / 215 / 235 / 255 / 275 (PR) / 285 (F) / 285 (F)
Just couldn’t get the velocity on the rounds with 285 to get the press component of the thruster going.
January 28th, 2009 at 9:41 pm
Oh boy – missed our friends at the Playground today due to the storm.
I was a head case today – no different from any other lifting day. Not sure what is wrong. Things just don’t always work the way we want them to, and with that said, I know I have more work to do on myself. Love that my new focus is on training others to obtain their personal goals. Nothing is better than seeing someone do the “unbelievable”. I am really proud of all our friends, our athletes here at the Playground. Keep up the good work everyone!!
thrusters 100, 110, 120f, 120f, 120f, 115f,115f
January 28th, 2009 at 9:52 pm
Thrusters 65, 75, 85, 95, 100f, 100f, 100f
Never gave up, but my abs just didn’t have the strength to get the bar the final 6 inches. I’ll get 100 next time for sure! Looking forward to wodding at the Playground tomorrow AM.
January 31st, 2009 at 11:19 am
Thrusters – 100,115,120,125,130,140(F),135,140(F),140!
interesting work out…Def all mental for me