Thrusters
Using a rack, you have 15 minutes to find your 1RM Thruster. Take as little or as long as rest as you need between sets but you only get 15 minutes. Once you lock it out overhead, you may then proceed to drop it the floor.
Once the 15 minutes is up and after three minutes of rest, drop your weight down to 60% of your last successful lift (new 1RM), and attempt to complete 15 reps unbroken.
Post your 1RM for the day and whether you completed 15 unbroken reps or not.
Field Thrusters
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Our 2010 regional competitors are now in heavy training mode for the next three weeks leading up to a taper off week before making the trip out to Castle Rock, CO for competition. Their workouts will be posted to my training blog if you wish to take a look.
We are taking a total of 5 gals and 5 guys individually, a team of 3 guys and 3 gals, and 4 master's entrants. A solid representation of our gym and the intensity we work out with.
We are taking a total of 5 gals and 5 guys individually, a team of 3 guys and 3 gals, and 4 master's entrants. A solid representation of our gym and the intensity we work out with.
68# x 15.
Thruster 1RM: 208 (PR)
15 @ 132#.
15@ 68#
I really enjoyed this one! Great job 5am!!
15 @ 120#
Nice job BC on your new PR
110# X 15
Thanks for all the support Dave!
77# x 15
DL - 12x1 @ 180# (a little more than 55%) with bands
metcon - DNF; was just starting my 6 pullups when time ran out. ("Won't take that long" my ass, Ricky.) I liked the towel pullups - fun to do something different.
My first day back in a little over a week after a work-induced break. The whole time I was away all I kept thinking was "I can't wait to get back. I need to get back." But in hindsight I think it was definitely beneficial. It not only gave me the chance to let all those little nagging injuries heal (sore shoulder, tight back, etc) but also gave me a chance to adjust to my refined diet. I felt really, really good today. And it was definitely nice to get back.
DL: 12x1 at 180# done with bands (right at 55% of 1 RM)
ball slams/pullups WOD: DNF. I had 2 pullups left in the 7's round. I did strict pullups for all rounds. I "played" with the towel pullups a couple times, but I wasn't getting high enough.
Pullups were slow, ball slams weren't that bad, and the combination won't be in my favorites log.
DL: 12x1 at 180# done with bands.
ball slams/pullups: DNF. I finished the 1st pullup of the 7 pullup round. I used the towels for the 1st 10 and 9 rounds of pullups. When the 8th round came the towels were a tearin and i was sick of going so slow so i went to strict(if i can say that bc i bicycled myself up for quite a few) pullups. Wish I could've gotten further on this wod! I loved the towel pullups. I definately feel stronger. I think it was about a month or so ago I could barely do 2 strict pullups and today I just needed a little break between each one! Great job today everyone!
only one WOD for me today- did the front squat WOD with L-sits. Stopped my watch by accident at 2ish mins- though I am not sure if a fast time or a slow time is good on this one, fast = bad L-sits, slow = good L-sits? I just kept the pace up and got right on the next exercise- decent workout!
- This was fun since I finally got to get outside
UNO Stadium Stair Sprint X1
10 Front Squats (155#/110#)
UNO Stadium Stair Sprint X1
21 Burpees
UNO Stadium Stair Sprint X1
10 Sumo Deadlift High Pulls
UNO Stadium Stair Sprint X1
21 Stadium Stair Jumps (20-24"?)
UNO Stadium Stair Sprint X1
10 Ground to OH (155#/110#)
300m Sprint to Pull Up Bar
21 Pull Ups
300m Sprint Back to Barbell to finish- Touch Bar at Finish
Justin - 10:29 - Running Feels better but need to push harder
Angie - 13:52
108# unbroken for all 15. Thanks for keeping me going Brian!
12:42 Rx'd on front squats; did L holds from pullup bar in increments of 3 10 second intervals to start and then switched to 2 15 second intervals in last 4 rounds.
Good job crew! Ready for rest day tomorrow!!
I completed the wod 16:17 rx'd. I wanted to try to power clean right into a squat but I just ended up catching it high and doing the 3 front squats. I did L holds on the bar 3x10sec. my knees were above my waist but my feet kept getting lower and lower.....my abs are feeling it bad!
I finished the WOD with a 1.3 mile run...I'm LOVING this weather!
Shelly and Stacie are beasts! Great job everyone!