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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 08-25-2003, 01:36 PM   #1
Per Nyberg
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Did my first WOD today. All I can say is HUMBLING. I thought I was in pretty good shape at least. But those thrusters beat the crap out of me. First of all I had to cut the weight to about 70 pounds. And then I thought I could do it quite easy. But boy was I in for a surprice. After only a couple of reps I was wiped out. In the end I managed to get all the reps, but I was VERY tired.

I am hooked now I cant wait until tomorrow and see what the next workout will be.
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Old 08-26-2003, 09:09 AM   #2
Jeff Reiser
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Welcome. Keep us posted!
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Old 08-27-2003, 09:22 AM   #3
Jon Pappas
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Per - just completing some of these workouts is an accomplishment. So feel good about getting all the reps.
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Old 08-27-2003, 09:59 AM   #4
mark a. blakemore
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Per,

Keep showing up and your times go down and weights go up. They don't get any easier though. Nice to have you.

Mark
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Old 09-09-2003, 12:07 PM   #5
LEE
 
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Could someone please explain how to perform thrusters.

Thanks
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Old 09-09-2003, 12:34 PM   #6
Jon Pappas
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Lee,

The thruster is done with either a barbell or dumbbell. Basically, it's a combo front squat/push-press. For a video clip, click on "Exercises" on the CrossFit website.

1. Hold the barbell or dummbell at the shoulders 2. Squat down into a full front squat
3. Immediately come back up, thrusting the bar overhead in one motion.
4. Repeat
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Old 09-09-2003, 02:44 PM   #7
F
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Just to add to that (something that confused me until I downloaded the video clip), when you've finished rising out of the squat portion...that's when you push press the bar out of the front squat rack position into the overhead position.

I made the mistake of starting the pushpress at the same time as I started rising out of the squat position (i.e.-my legs became straight at the same time as my arms straightened overhead)....damn that was hard...and wrong....maybe it's a new exercise...:lame:
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Old 09-19-2003, 09:39 AM   #8
Phil Canto
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We (CrossFit East) post WOD stuff on our board in the gym for all to see (reccomended in an earlier post a ways back). Adjacent to this board are the WODs for the week. I've posted the "call-out" board as we call it (see attached). Its an awesome place to put times, PR's etc...and be "humbled"...

Phil
http://www.crossfit.com/discus/messages/24/1689.jpg
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Old 09-19-2003, 12:09 PM   #9
Jon Pappas
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Phil,

Thanks for including this photo. I see pictures of this in the CrossFit Journal, but I can't make out the text. I use a whiteboard just like this for my home gym.
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Old 09-19-2003, 01:24 PM   #10
Frank C Ollis
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Jon,
I know what you mean brother. I train alone, so I force myself to post my WOD results in the comments. "they are all going to laugh at me!"
I throw my son(5yo) in his jogger for the runs and sprints, being called a wuss by a kid makes you work harder! "Faster daddy, faster!!!"
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