MONDAY 090209
CFTS WOD:
Do 1 95# Thruster* the first minute, 2 95# Thrusters the second minute, 3 the third etc...continue to do the prescribed number of Thrusters as long as you are able to complete them in that minute. Record your score as the last round completed plus any reps completed in the failed round (e.g. 5 + 2).
Do it again, this time with Squat Clean and Jerks.
BEGINNER'S WOD (Day 2 of 30):
With a 45# bar do 3 rounds of:
10 Back Squats
10 Shoulder Press
10 Front Squats
Then...
45# Thrusters: 10-10-10
* A THRUSTER is a full Front Squat with a Shoulder/Push Press. Your legs should drive you out of the bottom of your front squat and impart momentum to the bar, when your hips are fully open (i.e. you are standing all the way up) the bar should still be rising and your arms simply guide it overhead. Work on hand, wrist, and forearm flexibility before increasing weight. The transition, from holding the weight in a racked position during the front squat to the shoulder press/push press, is tricky and can injure an untrained wrist.
CFTS WOD:
Do 1 95# Thruster* the first minute, 2 95# Thrusters the second minute, 3 the third etc...continue to do the prescribed number of Thrusters as long as you are able to complete them in that minute. Record your score as the last round completed plus any reps completed in the failed round (e.g. 5 + 2).
Do it again, this time with Squat Clean and Jerks.
BEGINNER'S WOD (Day 2 of 30):
With a 45# bar do 3 rounds of:
10 Back Squats
10 Shoulder Press
10 Front Squats
Then...
45# Thrusters: 10-10-10
* A THRUSTER is a full Front Squat with a Shoulder/Push Press. Your legs should drive you out of the bottom of your front squat and impart momentum to the bar, when your hips are fully open (i.e. you are standing all the way up) the bar should still be rising and your arms simply guide it overhead. Work on hand, wrist, and forearm flexibility before increasing weight. The transition, from holding the weight in a racked position during the front squat to the shoulder press/push press, is tricky and can injure an untrained wrist.
So I was looking up the thruster proper technique and found this video. Can you do the Turkish getup at the end of this video?
http://crossfit-bristol.co.uk/videos/42-crossfit/74-bbthruster.html
Also, I just finished this workout and found myself wondering how much time I should be waiting in between sets, what weight I should be working on if just the barbell is too light, and how tired I should be afterwards. These types of details are going to be what sets your blog apart from all of the others.