CF Norths Athletic Skills Standards: There MUST be a mistake ...

Gorm Laursen · 08-22-2006, 01:14 AM

First, for those of you who still haven't downloaded this inspiring piece:

http://www.crossfitnorth.com/article..._Standards.pdf

And so, the question:

I have reached all of the level II skills (except those I can't do due to lack of ropes and rings), except the following: 45 thrusters at 1/2 bodyweight. I've tried not so few a time to get back to this one, but I think that it's simply just unrealisticly hard. And so, looking through the CrossFit trophy case, I see that one has gotten the fame of being put there by doing 'measly' 21 thrusters at 1/2 bw.

Does anybody out there know if the 45 thrusters at 1/2 bw might be a spelling mistake, and what the correct numbers/weights might be, or is it just me that sucks big time at throwing half my bw up in the air 45 consecutive times?

Allen Yeh · 08-22-2006, 04:09 AM

Gorm,

This is what Dave Werner had to say on it:

"That one may turn out to be too tough, but right now I think not. 45 thrusters at 1/2 bodyweight is less than the requirements of Fran - minus the pullups. There is no time constraint, although it should be done in one set, so "resting" at the bottom is allowed.

A more imortant point though is that many people are not doing thrusters right. The bar should be racked on the shoulders, not carried in the hands, and the movement should not be a press. Done correctly, hip power drives the bar with enough momentum to carry the bar all the way to the top. On the way down, the athlete opens their hands and deposits the bar back on the shoulders in a good front squat rack.

I realize that the requirement is a lot of work, that is the point. It is consistent though with the 1/2 bodyweight MP requirement. Thrusters are not like military presses.

Doing the same thing with dumbells is much harder, a very different beast. The trick to mastering this is to get your form on thrusters (and front squats) right.

Regards
Dave Werner
Crossfit North"

http://www.crossfit.com/discus/messages/21/24423.html

Frank M Needham · 08-22-2006, 04:55 AM

"or is it just me that sucks big time at throwing half my bw up in the air 45 consecutive times?"

I doubt it Gorm. Even if I was in decent shape, doing that would be very, very tough, if doable at all.

Gorm Laursen · 08-22-2006, 04:59 AM

LOL! Must be me then! I'll have to go work on form ...

I did get the impression that the reps had to be done in a smooth fashion with no rest in between in any position. If it's 'legal' to pause at the bottom then I'm not so awfully far from the goal as I feared.

Then again, that's the beauty about the athletic skill standards: They really expose your weaknesses.

Bryan Edge · 08-22-2006, 06:31 AM

I have to loathe, fear and hate thrusters more than just about any other exercise I think -- simply because they are brutal.

1/2 bodyweightx45? All I can say is...ow. :-)

Allen Yeh · 08-22-2006, 06:36 AM

I'm working myself up to it....once I can do 21 in a row @ 95#'s then I'll worry about the 45 reps.

Bryan Edge · 08-22-2006, 07:17 AM

Judging by your picture avatar, you've got the perfect "Thruster" partner right in your arms. I know my kids (1 almost 3yo and 1 6mo) get a kick out of it...

:-)

Allen Yeh · 08-22-2006, 07:33 AM

He does too...my wife seems not to like it when I'm doing thrusters with him, hmm?

(Message edited by backlash79 on August 22, 2006)

Roger Harrell · 08-22-2006, 08:33 AM

Kids are a great gradual overload device. They just keep growin. :-)

Oh, and on the thruster thing. That's the piece that I struggle with as well (well most of the squatting stuff). Some of the standards seem to easy, but again, that's just due to strengths and weaknesses.

(Message edited by rogair on August 22, 2006)

Scott Kustes · 08-22-2006, 09:46 AM

Regarding the standards...
Level 2 is a 1-minute handstand hold. I assume that is a free-standing handstand or is it just hold a handstand with support?

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08-22-2006, 01:14 AM	#1
Gorm Laursen Member Profile: Join Date: Jun 2006 Location: Copenhagen ... Posts: 274	First, for those of you who still haven't downloaded this inspiring piece: http://www.crossfitnorth.com/article..._Standards.pdf And so, the question: I have reached all of the level II skills (except those I can't do due to lack of ropes and rings), except the following: 45 thrusters at 1/2 bodyweight. I've tried not so few a time to get back to this one, but I think that it's simply just unrealisticly hard. And so, looking through the CrossFit trophy case, I see that one has gotten the fame of being put there by doing 'measly' 21 thrusters at 1/2 bw. Does anybody out there know if the 45 thrusters at 1/2 bw might be a spelling mistake, and what the correct numbers/weights might be, or is it just me that sucks big time at throwing half my bw up in the air 45 consecutive times?

08-22-2006, 04:09 AM	#2
Allen Yeh Member Profile: Join Date: Feb 2005 Location: reston va Posts: 768	Gorm, This is what Dave Werner had to say on it: "That one may turn out to be too tough, but right now I think not. 45 thrusters at 1/2 bodyweight is less than the requirements of Fran - minus the pullups. There is no time constraint, although it should be done in one set, so "resting" at the bottom is allowed. A more imortant point though is that many people are not doing thrusters right. The bar should be racked on the shoulders, not carried in the hands, and the movement should not be a press. Done correctly, hip power drives the bar with enough momentum to carry the bar all the way to the top. On the way down, the athlete opens their hands and deposits the bar back on the shoulders in a good front squat rack. I realize that the requirement is a lot of work, that is the point. It is consistent though with the 1/2 bodyweight MP requirement. Thrusters are not like military presses. Doing the same thing with dumbells is much harder, a very different beast. The trick to mastering this is to get your form on thrusters (and front squats) right. Regards Dave Werner Crossfit North" http://www.crossfit.com/discus/messages/21/24423.html

08-22-2006, 04:55 AM	#3
Frank M Needham Member Profile: Join Date: Jun 2006 Location: Las Vegas NV Posts: 440	"or is it just me that sucks big time at throwing half my bw up in the air 45 consecutive times?" I doubt it Gorm. Even if I was in decent shape, doing that would be very, very tough, if doable at all.

08-22-2006, 04:59 AM	#4
Gorm Laursen Member Profile: Join Date: Jun 2006 Location: Copenhagen ... Posts: 274	LOL! Must be me then! I'll have to go work on form ... I did get the impression that the reps had to be done in a smooth fashion with no rest in between in any position. If it's 'legal' to pause at the bottom then I'm not so awfully far from the goal as I feared. Then again, that's the beauty about the athletic skill standards: They really expose your weaknesses.

08-22-2006, 06:31 AM	#5
Bryan Edge Member Profile: Join Date: Aug 2005 Location: Lynnwood WA Posts: 195	I have to loathe, fear and hate thrusters more than just about any other exercise I think -- simply because they are brutal. 1/2 bodyweightx45? All I can say is...ow. :-)

08-22-2006, 06:36 AM	#6
Allen Yeh Member Profile: Join Date: Feb 2005 Location: reston va Posts: 768	I'm working myself up to it....once I can do 21 in a row @ 95#'s then I'll worry about the 45 reps.

08-22-2006, 07:17 AM	#7
Bryan Edge Member Profile: Join Date: Aug 2005 Location: Lynnwood WA Posts: 195	Judging by your picture avatar, you've got the perfect "Thruster" partner right in your arms. I know my kids (1 almost 3yo and 1 6mo) get a kick out of it... :-)

08-22-2006, 07:33 AM	#8
Allen Yeh Member Profile: Join Date: Feb 2005 Location: reston va Posts: 768	He does too...my wife seems not to like it when I'm doing thrusters with him, hmm? (Message edited by backlash79 on August 22, 2006)

08-22-2006, 08:33 AM	#9
Roger Harrell Affiliate Profile: Join Date: Jun 2004 Location: San Rafael CA Posts: 2,309	Kids are a great gradual overload device. They just keep growin. :-) Oh, and on the thruster thing. That's the piece that I struggle with as well (well most of the squatting stuff). Some of the standards seem to easy, but again, that's just due to strengths and weaknesses. (Message edited by rogair on August 22, 2006)

08-22-2006, 09:46 AM	#10
Scott Kustes Member Profile: Join Date: Jun 2003 Location: Louisville KY Posts: 1,258	Regarding the standards... Level 2 is a 1-minute handstand hold. I assume that is a free-standing handstand or is it just hold a handstand with support?