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Cheryl Cohen 05-06-2005 11:26 AM to the terminology. Could someone help me out with some descriptions of some exercises I read of in a posting?
'Waiters Walk'
'Farmers Walk'
'Thrusters' (Is that a squat thrust jump?)

Thank you much!


Ryan Atkins 05-06-2005 11:38 AM

Hi Cheryl,

Farmer's walks - pick up two heavy dumbbells and walk for distance. Thick handled grips make this one 'interesting.'

Waiter's walk - hold a dumbbell overhead and walk for distance. Awesome stabilizer work.

A thruster is a squat and press motion:

Hope this helps,


Cheryl Cohen 05-06-2005 11:40 AM

It does! Thanks Ryan!


Gary John 05-06-2005 11:56 AM

That picture of the waiter's walk is Dan on the far left returning insults to me, on the far right. I was shamed by some woman who also had a 35# dumbbell and increased to a 50 with my next workout. Now, to make it interesting, try one in a waiter's walk, with the other in a farmer's walk. That way, you don't have to walk as far to feel ill.

Cheryl Cohen 05-06-2005 04:40 PM

I notice that you referenced exercises that are other than those on the page that lists several. Is there an accessible archived list somewhere?
Just looking for new ideas.....

Ryan Atkins 05-07-2005 07:20 AM

The exercises section features the exercises that pop up in the WOD on a frequent basis. There's not a comprehensive list that I know of. Creating one that included all of the functional, mulit-joint movements would probably be pretty lengthy. Here's a couple of links/ideas that may be new to you:

The waiter's and farmer's walks were ideas I got from Dan John ( - great articles in Get Up! but no exercise list that I'm aware of). He's also used rock carries, weighted sled drags, and weighted back packs - sometimes all three at the same time!

The odd lifts -

Burpees are good:

Several people are using Coach Sommer's drills:

Coach Burgener's snatch drills are also popular (go to Dan John's link above, download the 9th edition).

Parallette training guide:

Loads of gymnastics drills:

Ring stuff:

This is, by far, not a comprehensive list of resources, but should give you a good idea of what CrossFit considers useful exercises outside of what's already listed in the exercise section of the main site.

Hope this helps,


Joshua Newman 05-07-2005 11:55 AM

To make a waiter's walk even more 'interesting', try holding the bottom of the kettlebell rather than the handle. Also works well with a 20# med ball, as that's too big for most hands to firmly grasp, and similarly requires more forearm / grip adjustment.

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