Posts Tagged ‘DBThruster

Run 5:00 on treadmill

DB Curls @ 12kg
Bench dips
Triceps push-down
Slam ball @ 8kg ball
DB Squats @ 14kg DBs
Biceps curls (I know!) @ 12kg
DB Press (seated) @ 14kg
Baseball cable
Swiss ball push-up / crunch

DB Thrusters
Mountain Climber (2-count)
Box Jumps
Lateral bench jumps (overs)
Bench jump (overs)
Alternating mad ball push-up

Good fun with H, Arthur and Wilko in the Hotel gym at the W in Hong Kong. This has been a phenomenal conference with an amazing team. I’m pretty damng proud to work with these guys.

If you fail to meet the time limit established for any particular stage you are eliminated from the workout. Cool down and leave.

Stage 1: Row 1000m (time limit is half of 2000m PR plus 10%)
Stage 2: Renegade man-maker 30 reps (same limit as Stage 1 +/- 5%)
Stage 3: Plank for 2 minutes, strict posture
Stage 4: 100x Ball Slam @ 6kg ball (time limit is Stage 2 time)
Stage 5: 2x Thruster @ 10kg DBs every 30 sec for 5 min, hold DBs in Rack to rest
Stage 6: DB Rack for 10 minutes (same DBs as Stage 5)
Stage 7: DB Snatch until the player quits. Gentlemen’s Rules: switch arms, stop, rest, etc. Stage ends when player sets the DB down.

Row: ~4:00
Snatch: 555


Ok, I said I’d add some thoughts to this so here goes… None of these stages are awfully hard individually. In fact, none of them are awfully hard in a physical sense when put together in a normal situation. But take away the clock and enforce abstinence from rest and it gets very … uncomfortable. Our ball is bouncier and lighter than the GJ slam balls, and to be fair, that stage would have been a wrecker at Jeff’s where real slam balls are to be had. But even still, the killer is the 5 minutes of racked weight.

It’s not hard in the ‘effort’ sense. It Just. Plain. Hurts.

Now, I ‘failed’ that stage by dropping the bells to a hang and immediately shrugging them back up into a rack four or five times. That alone was enough to make it bearable. I also dropped a knee during the plank, not for more than a second, but enough to count. Here’s the rub: Enforcing perfection by making each stage “permission” for the next is what makes this a killer. Because of those transitions I can’t rightfully say I’ve done this one, but I’ll be looking to come back to it very soon.



One arm DB thrusters @ 17.5 kg (rx: 27 kg
One arm seated cable pull-down (sitting on floor)  (rx: 1 arm pull-up @ 27 kg)

The non-grip arm may assist by grabbing the wrist of the gripping arm.

= 19:33


The prescribed version is pretty insane. It looks like programming is advancing in line with the kind of athletes that the CF Games is uncovering. That’s ok, scaling just got more mandatory. :)

The thrusters were a-ok. Not exactly fun, but the weight was just about right for unbroken sets. The pull-downs began with the full stack of cable weight: “150”. Not sure what that’s 150 of, it’s not kg or lbs … or if it is it’s not compensated for the action of the double pulley, would quarter the weight mechanically (I think).

It was irrelevant in terms of “pull-ups” anyway because grip failure rapidly became the limiting factor.


Ok, I just wanted to see if I could even do a one-handed pull-up, even with the assisting hand. Turns out I can (there’s lots of assisting going on though ; )


  • Three eggs, big handful of almonds, white peach
  • Tea
  • Coffee
  • Chicken, avocado, pesto, assorted pepper/spinach/beetroot salad
  • Big handful of almonds, tin of tuna, white peach
  • Coffee
  • Pork chop w veggies (broccoli, cauliflower, carrot, sweet potato) & olive oil
  • Blueberry smoothie (1/2 banana, milk, blueberries, egg, cinnamon)
  • Tea


150 dumbbell thrusters @ 10 kg DBs (Rx: wall ball @ 9kg ball)
Time: 11:32

Went for DB thrusters at 10kg each with the idea that it would make it more like throwing and catching. It didn’t. Shoulder burn-out kept things from getting overly metabolic and the legs were fine the whole time. BB thrusters still seem like the best sub.


  • Oats w/WPI, almonds, apple [4/4/8]
  • Coffee
  • Apple [0/2/0]
  • Cauliflower + haloumi fritters, muesli + plum and rhubarb compote [0/4/2]
  • Coffee
  • Orange, kiwi fruit [0/3/0]
  • Pork chop w sauteed asian greens [4/2/4]
  • Apple crumble w cream [0/4/2]
  • Tea


Row 1,000m (3:28.7)
30 DB Thrusters @ 15 kg
30 Burpees




Two sec off a new 1k PR on the row which isn’t bad as a WOD component. Thrusters were prescribed as 50 with a 20kg barbell. I planned to make reduce them to 30 and up the weight to 17.5 each hand but that was optimistic. The first five were with 17.5 and they were very tough to control. 15 was hard enough – they weren’t unbroken. Burpees were as burpees are.


Tuesday 080527
Run 1 mile
Then two minutes of each:
Row (calories)
30 pound Dumbbell thrusters
20 pound Medicine ball cleans

Exercise Sets/Reps/Dist Weight/Time
Run 1,600 m 7:40
Row 43 cal
Dumbell Thrusters 27 reps 12.5 kg
Medicine Ball Cleans 29 reps 9 kg
Double Unders 84 reps 0 kg
Body Rows (Rx: pull-ups) 27 reps 0 kg
Total time (incl. run, switching stations and rest):


Total score (cal + all reps):



No time for a warm-up tonight but that was really good. Would have loved to have been able to do real pull-ups but it was good to be able to do a real row. It’s one of those ones you feel like you’re going to puke during but afterwards wonder if you could’ve gone harder.


  • Oats w pear, protein, nuts [4/2xFat]
  • Coffee
  • Wrap: tuna, cheese, spinach, silverbeet, tomato, mint, basil, nuts [4]
  • Coffee
  • Nuts, 2 apples
  • Honey mustard chicken breasts and veggies w olive oil [~4]
  • Tea, one slice of carrot cake :X
  • Protein, nuts, orange [2/2xFat]

February 2020
« Dec    

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg