Posts Tagged ‘Thruster

Run two laps of the block.

3 Pull-ups

15 x
Back Squat
@ empty bar

20 x The Bastard @ 12.5 kg
= 9:50ish

5 Dead-ball slam @ 11.5kg ball
5 Med ball thruster / wallball @ 11.5kg ball
Rest 10 breaths

In the morning:
30 push-ups


In the afternoon:
7 Box Jumps
8 Push Press @ 30kg
9 K2E
AMRAP 10 min = 3 and 4 K2E

Rest 4 min, then…

10 Thrusters (95/65)
400m Run
AMRAP 10 min = 3 and 8 thrusters

Rest 4 min then…

8 Pull-ups
9 Power Cleans @ 30kg
10 Burpees
AMRAP 10 min = 3 and 4 pull-ups


Goddamn 30kg felt heavy.

5-3-1 Deadlift @ 85, 105, 115 kg

30 x Thrusters @ 20kg (sub for 11.5kg wallball)
30 x Squat snatch @ 25kg (rx: 35kg)
= 7:22

50 Thrusters @ 20 kg barbell
Run 700 m
30 Pull-ups
Run 700 m
= 15:06

Normal Jackie is a 1,000m row, 50 thrusters at 20kg followed by 30 pull-ups.

5 Strict form press @ 20 kg barbell
5 Ring dips

One of the two that make me really nervous before-hand, FGB and Fran both have me drawing out the warm-up in some kind of futile struggle against the inevitable. When I got pulled from the XCC race I hopped the bunting tape, unclipped, put my head on my stem and gasped for air for probably a solid three minutes. Gasped. Each lap was will against legs that didn’t hurt so much as constantly bitch that more acceleration was simply not possible.

The signal I took from it isn’t a new one: What you thought was intense in training is a fucking walk in the park compared to racing.

Hence, something a little uncomfortable…


Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

Total: 253 (PR = 311)


Waaaay down on PR, partially attributable to not coming out of the gate hard when stamina is high, partially just decreased work capacity. Realistically 35kg is too heavy for me on the SDHP and push-press. Power (not strength) endurance should be the limiting factor in FGB. For the first time, I’m not going to vow that I need to be stronger. This is what it is, next time I’ll drop the weight. I’m beginning to feel like this isn’t leading anywhere specific, which is fine – I appreciate the myriad of benefits that come with GPP, but I have some specific things I’d like to give some love to for a while.


5 pushups
10 situps
15 squats
x3 rounds

Dynamic stretches


5 Thrusters
7 Hang power cleans
All at 30kg

AMRAP in 20 min = 5 and three thrusters


Row 5:00 @ < 20 spm = 216.7W average (lengthening stroke = lots more power [like 15-20W])
10 Deadlifts @ 35kg


3 x 3 Deadlift @ 100, 105, 110kg
1 x 12-15 Deadlifts @ 90kg = 12


“Burpee Fran”
Thrusters @ 35kg
= 10:47

8:30 AM


Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time: 0:29:41

Last time: 28:39



Leg lifts are much more bearable than the Rx’d knees to elbows, but by the time you get to the thrusters your hips just don’t have the snap that they should, what with the heavy swings (done Russian style), back extensions and leg lifts. But you power through ok with breathing almost out of control. Then it’s burpees. I always intend to hit the burpees hard, but if the hips were lackluster before the thrusters they’re now fried. On top of that I’m riding the verge of failure with shoulders on fire from the push-pressing and thrusting. Burpees came in one set of five and twos and threes thereafter. Mark Adam’s came through the gym at this stage, saw me and asked “Do I need to call an ambulance?” I didn’t have the breath to reply. The DUs feel like they’re going to be impossible when all you want to do is double up and put your hands on your knees but they weren’t really hard: 25-20-5.



  • 3 eggs, olive oil, almonds, apple
  • Coffee
  • Big chicken / waldorf / mixed veggie + avocado salad from the Truck Stop
  • Coffee
  • Small piece of chocolate cake
  • Almonds, carrot, sardines
  • 3 chicken drumsticks + salad w/olive oil
  • Small piece of a blueberry scone
  • Peach, almonds
  • Tea


Thrusters @ 30 kg (Rx: 42.5 kg)

Time: 7:31


If attempting Elizabeth as rx’d last night was little bit silly, scaling Fran this morning was more than a little bit smart. I heeded Pete’s encouragement to scale all the way back to 30kg and just go all out. Killer Fran nerves, and deservedly so with pull-ups waaaaay out of practice and a slightly tweaked back from some no-doubt-nasty form on some of last night’s cleans.

7:00+ with such a significant scale does give pause for thought. Fran is the workout – more than any other, strangely – that really makes me want to do long term strength work. You just can’t throw that kind of weight around unless you’re strong.

Anyway, nothing like (re)learning the hard way. Scale smart, train hard.

Doug made the effort to get to Pete’s for his first Fran, but (at Pete’s suggestion, again – he’s a good coach, that boy) we decided to wind him back 15-12-9 16kg swings and jumping pull-ups. He did the swings fairly easily – and with excellent form – but the jumping pull-ups were punishing. All done at 4:52ish.


  • Three eggs, 1/2 avocado, 1 pear + a cup of tea
  • Coffee
  • Hot Mediterranean veggie salad and pork chow-mien w avocado
  • Tea
  • Sardines, almonds
  • Tea
  • Zucchini ribbons w bolognaise sauce


25 Push-ups (Rx: 50 pull-ups)
Run 400m
21 Thrusters @ 30 kg (Rx: 42.5 kg)
Run 800m
21 Thrusters
Run 400m
25 Push-ups (Rx: 50 pull-ups)

Time: 13:50

Significant scaling on the bookend gymnastic movements but: 1) No pull-up bar and 2) Weak push-ups. Operative word being weak today – both sets were broken.

I’d intended to do the thrusters with 37.5 kg, but 30 was plenty.


  • Tuna, apple, pear, almonds
  • Coffee
  • Left over lamb stew w veggies + lots of extra silverbeet
  • Coffee
  • Almonds
  • Spaghetti bolognaise
  • Apple + blackcurrant pie (cheat night)
  • Chai tea

July 2020

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