Tag Archives: Squat Thrusters

Fran Visits Again

The last time I did Fran, I finished in 13:13. Of course, I was also having breathing issues but I’m still glad at my improvement this go ’round.

21, 15, 9 repetitions:
* 95/65 lb thrusters (65#)
* Pull-ups (green band)
Finished in 9:52


1) Last time I used 65#s then had to drop down to 45#s, was able to use 65#s for the entire WOD.

2) I used a black band last time, used the green band the entire time today!

It was tough, but I felt good! Of course, I ripped my hand open again. Fun times! I was able to do 11 thrusters in a row without stopping. I have days when I feel like I’m not progressing, in fact like I’m going backward, but today I felt like I was stronger.

How was your workout?

More Leg

5 Rounds
5 Squat Thrusters (65#)
15 Box Jumps (sm box)

Finished in 11:12

Since my breathing has been tough lately I originally was going to go to the next sized (taller) box and just do step ups, as I’ve done before. However, I wanted to test myself and see if I could do the box jumps. I sometimes wonder if I don’t use my trouble breathing as an excuse with myself. Don’t get me wrong, I can’t breathe well and my workouts definitely take me longer because I’m constantly trying to catch my breath, but I want to make sure that I’m pushing myself and not choosing easier options just so I have a faster time. I’ve come to accept the fact that I’m going to be last at every workout. I would rather be last at finishing a tough workout than first to plant my butt on a couch to watch tv. I refuse to let my illness (if you want to call it that) get the better of me. The hardest part is the mental aspect. If I can push through that, then I’m gonna be ok. Wheezy, but ok!

Tracheal Stenosis Can Kiss My…

Thursday’s WOD:
Farmer’s Walk (35#)

3 Rounds
15 Burpees (buckin’ furpees)
30 Toes to Bar (became knees to elbows!)
Finished in 11:01

Completed 2 pull ups on the green band!

Monday’s WOD:
Push Press
5(45#) x 5(65#) x 5(75#) x 5(75#)

Overhead Squats (45#) 6
Back Extensions 8
Hang Clean (45#) 5

Tuesday’s WOD:
21, 15, 9 repetitions:
* 95/65 lb thrusters (first 26 @ 65#, last 19 @ 45#)
* Pull-ups (Black Band)
Finished in 13:13

I think from now on I will just update my week’s workouts on Friday and add some new posts here. I’m sure it’s getting rather boring reading nothing but my workouts!

Improvements/CrossFit Firsts:
I did 2 Kipping Pull Ups on the green band! I’d like to work on them more to get away from the black band!

Today’s workout was tough. I got to the point were I couldn’t breathe. This made me start getting sloppy to where I hit myself in the chin with the bar, so I dropped the weight down to just the bar. I probably should have put it at 55# instead of 45# but at the moment I was just thinking of getting the weight off so I could finish. I hate that I dropped down, I always hate doing that, but it was the right choice.

The last time I did Fran was 12/7/2010. I used the 35# bar and ring rows instead of pull ups. Finished in 8:03. So….kind of a lateral move I would say.

I can’t believe we’ve been having 100+ degree days already this summer. It’s hot!

How do you keep cool during the summer workouts?

Quads On Fire

Yesterday morning my alarm went off at 5 and as I reached over to shut it off my shoulders growled at me. I hadn’t had that much arm pain in a long time. It was hard to brush my hair! When I finally rolled my butt out of bed my left calf was obviously still angry with me too. As the afternoon went on my quads started getting more sore as well. Needless to say, I felt like I’d aged 40 more years overnight!

This morning my arms felt better. They were still tender when I stretched but I was able to raise my arms overhead without wincing; however, my legs were worse. So, when I found out what we were doing today, I wasn’t very happy.


4 Rounds:
200 Meter Run
Squat Thrusters (65#)

As many thrusters as possible in 4 minutes after the run. 1 minute rest in between.
Round 1: 11
Round 2: 11
Round 3: 9
Round 4: 10


This was the first time I had used 65# on Squat Thrusters. I was happy with my consistency but not necessarily with the number. My arms were a bit sore as we got going but after the first round I didn’t notice it so much. All I can say is…it was hard. My run got slower and slower. All in all, I feel I ended the week on a positive note. Tomorrow I get to go to Charlaine Harris’ book signing! Very excited!

Just When You Think You’re Doing Ok…

Whap….CrossFit slaps you back down. Today’s workout kicked my butt.

100 Squat Thrusters (65# rx)
Every time the bar hits the floor you run 200 Meters

I was going to start with just the 45# bar. After all, 100 squat thrusters is a lot. But, then Michelle said “let’s do 65#.” So, I loaded my bar up and got ready to start. When we squat, we have to touch the med ball to make sure we get low enough. I got through 7 or 8 thrusters before I was having trouble getting the bar over my head. Normally, I would squat some then try to explode up to push the weight; However, with going that low in the squat I couldn’t explode. Technically, I guess it became more of a squat press than a thruster at that point. I wanted to drop down to 55# but there weren’t any 5lb weights left, so I stuck with the 45# bar.

There’s no telling how many runs I made. Probably 8 or 9. So, I got a mile in because I couldn’t keep the bar off the ground. On my last two rounds I started resting the bar on my back. The hardest part was pulling the bar back in front. If I would have that of that earlier I think I could have done more.

We had a 25 minute cut off. In 25 minutes I got in 65 thrusters and about a mile run. I wasn’t happy with my performance. I know if I stuck with 65# I wouldn’t have gotten that many reps but I’m upset with my performance. My upper body strength is crap. Tomorrow’s another day! Besides, last time I was only able to do the 35# bar. That’s a small improvement.