Tag Archives: Squat Thrusters

Saturday Fun

I’m not sure what made me think it was a good idea to get up early on a Saturday to go do a WOD! It usually takes an act of congress to get me up before 8:30 but today I was up by 7 and out of the house by 7:30 and ready to get my but kicked by 9.

Since this was the first Saturday I’ve ever gone to the gym I wasn’t sure what to expect. There were 10 of us there, a few that I’ve never met before. Scott and Shane were videoing the entire workout and taking pictures. We’ll see what the results are in the next few days! We normally have a skill or a strength we before we start the WOD, but today we didn’t have either.

We were split up into 2 teams. The WOD was supposed to be 4 rounds of 10 Thrusters (35#), 20 Box Jumps, 10 Knees to Elbows, 20 Kettlebell Swings (25#), and a Weighted 200 Meter Run (12 or 14# can’t remember which). Each person does the workout but can’t move on to the next exercise until the person before is done with that exercise. Since I was the slowest, I put myself last. I didn’t want to hold up too many people, but I guess it doesn’t really matter in the end when I’m slower than everyone else anyway! I was on a team with Neil, Courtni, Robert, and Alen. I should have probably used the 45# bar for the thrusters, but I didn’t want to slow myself down more than necessary. On the box jumps I did ok. The boxes were in the middle of the room instead of up against the wall like I usually put it. I found it a little easier to do the jumps that way. Maybe it was because I wasn’t concerned about hitting my head. On my last round Neil kept trying to push me to finish my last ten box jumps but I just didn’t feel I could get my feet up cleanly so I dropped down to step ups again…which was sad. I should have just sucked it up and tried to finish the box jumps but I wanted to finish for the team.

The knees to elbows were pretty sad too! I couldn’t get my knees very high. The kettlebell swings were fine. They only had a 50# and 25# weight there, but I think I could have done 30 or 35#. The run was a little awkward because Shane made the girls carry a medicine ball. I had a hard time gripping it comfortably. I also can’t remember if it was a 12# or 14#s. Shane and Scott decided to drop down our rounds to 3 instead of 4 (thank goodness!). I was so happy to be done!

Speedy, I Am Not

It’s Tuesday…that means I get my butt kicked in CrossFit. Our warm up was Handstand Tabatas. I did ok until round 7 and 8. My arms were shaking like crazy and I wasn’t able to hold it the entire time. However, it’s much better than I had done with the bars. I was actually up on the wall, although not very close. I need to work on that.

The WOD was a 400 Meter Run, 50 Squat Thrusters, 30 Pull Ups, 20 Kettlebell Swings, and another 400 Meter Run. It was one round for time. I am not a runner. My body just doesn’t move very fast. I was last…by quite a bit, which is embarrassing but I’ll get over it. I used the 35# bar for the Squat Thrusters. They were tough as you got into the higher numbers, but I think I could have done some with the 45# bar; However, I don’t know that I could have done all 50. Of course, the pull ups were jumping pull ups. They’ve been hurting my arches the past few times. I need to pay attention to how I’m landing. I’d like to use the band, but I don’t know that my grip is good enough for that yet. Shane told us to push ourselves with the weight of the dumbbell for the kettlebell swings. I was going to use a 25# bell since that’s what I used last time and it destroyed me. All of the 25# bells were taken though so I went with a #30 bell. I was very happy with how well the kettlebell swings went this time. Since Michelle gave me some pointers last time, I tried to follow her advice and it made a great deal of difference. I was able to do 10 in a row before resting a bit when last time I was struggling from the first one. Of course, the last run was useless. I was so much slower than the first one. My time was 14:50 which wasn’t that great, but I’ll take it. I feel like I pushed myself the best I could.

After the workout we did GHB Sit Up Tabatas as well. Those were tough and when I tried to get off the machine I could really feel it in the front of my hips. I’m sure I’ll be a little sore tomorrow!

Happy Midweek tomorrow!

New Type of Workout

Tonight’s workout was a little different from the other workouts I’ve done so far. The warm-up started with football type drills where we had a “ladder” on the ground where we did different steps. Some of them were a little difficult for this uncoordinated person!

The WOD consisted of Squat Thrusters and Pull Ups. There were 3 rounds: round 1 was 15 squat thrusters (45#s), 15 pull ups; round 2 was 21 squat thrusters (40#s), 21 pull ups; the last round was 36 squat thrusters (35#s) and 36 pull ups. Each round of squat thrusters you were supposed to drop the weight down so you had the lightest weight at the end. It was tough, as they all are, but I felt a little better about today’s workout than the past two. I finished in 13:54, dripping sweat despite the 30 degree weather!

I decided to start wearing my road ID so if I pass out from lack of oxygen they have the emergency numbers! hahaha

Flyin’ High Now

It’s a CrossFit day!! Today’s workout wasn’t too bad, except for the first run…that sucked.

Today’s Strength was Squat Thrusters 5 x 5. So, 5 rounds of 5 reps. We’re supposed to up the weight as we go. Michelle and I were paired up. We started with a 35# bar and ended with 55#s. That went pretty good. I need to work on keeping my elbows out so I create more of a shelf for the bar. The WOD started with a 200 meter sprint. Yep…sprint! Then 21-15-9 of pull ups and box jumps followed by another 200 meter run.

The sprint was tough…by the time I finished the run and crawled up on the box for my pull ups I thought I might get sick! I kept telling myself to breathe and it’ll go away. I did jumping pull ups since I can’t do a real pull up. However, I felt like my pull was going much better than it had been. Shane made me put a 25# weight on top of my normal step up box so it added about 1 1/2 to 2 more inches. That little bit made quite a difference. That sprint seemed to make everything else that much harder. It was tough to catch my breath. Shane said we should be able to finish the WOD within 10-12 minutes, which normally means 16-18 minutes for us! I ended up finishing in 10:04!! My last run was quite sad…not much of a run.

Michelle tried to get me to try the box jumps today with the small box but I couldn’t do it. Like she said, it’s completely psychological. In my head I see myself hitting the box with my toes and falling face first instead of landing on the box. I need to get over that and just do it. Maybe I should make my own box and try it at home. I tried to do some jumping when I got home on an imaginary box, but I think I would have tripped over it too! It seemed like I’m not getting my knees high enough. I’ll keep practicing and I’ll do it eventually. I also want to try to do a pull up with the green band. I just want to be able to do one pull up that’s not a jumping pull up!

Focusing the Mind

One of the things I like about CrossFit is the fact that you get wrapped up in the workout. There is no room to think of anything other than the number of reps and rounds you’re doing. You may have some room to think about how much you’re hurting as well!

Tonight’s workout went well. The warm-up was “Death by 10 Meters”. Yes…it stood up to its name. You had to run 10 meters in intervals of 1 minute. In other words, you start off with 1 10 meter “sprint” in a minute. I walked it. Then, once that minute is up, you have to do 2 “sprints”, then 3, 4, 5, etc. You get the picture. The more sprints you have to do, the less rest time you had in between. I only got 11 sprints in then I missed the time limit and had to sit out while the rest of them finished up. The top person got 16 sprints in, I believe. So, let’s look at this a little bit. I did a total of 66 10 meter sprints. That’s not too terribly bad! The top guy did 136 sprints. He did fantastic.

After the warm-up, the WOD was another one of the flip flop rounds. So we had three rounds: 30 Squat Thrusters, 10 Dips; 20 Squat Thrusters, 20 Dips; 10 Squat Thrusters, 30 Dips. It was tough. Shane told me to use the heavy PVC pipe instead of the small bar. I was thinking “I can do the bar”…but I’m glad I had the PVC pipe toward the end of the workout. My dips don’t really resemble dips as I can’t get down very far. That doesn’t mean I didn’t feel the burn. I finished my set in 6:30 which was really a good time for me. Of course, I’m pretty sure that’s because I had the lighter bar. I went to wipe my bangs out of my eyes afterward and couldn’t raise my hand up to my forehead. My arm was too tired to cooperate! I will be feeling it tomorrow and Thursday. I had a box that I was supposed to hit (not sit on) when I did the squat part so I was getting low enough. I touched it through all of the first round and most of the second. I don’t know how many times I hit it the last round…I felt like I was low enough but I know I didn’t hit it every time.

I’ve really enjoyed working out with everyone I’ve met at this gym. They’ve all been friendly and supportive. I couldn’t ask for anything more.

Source: Dynamic Fit Web Site