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Old 07-13-2009, 09:15 AM   #1
Kristin Clarke
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Today's WOD

I'm new to CrossFit. Starting today.

Thruster 1-1-1-1-1-1-1 reps

Can you explain the reps to me for todays WOD.
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Old 07-13-2009, 09:23 AM   #2
Jamie J. Skibicki
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Re: Today's WOD

do a thruster with a fair amount of weight. If you can do it. Wait a while and an some more weight and do it again. If you don't get it, reduce weight and try again.
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Old 07-13-2009, 09:34 AM   #3
Kristin Clarke
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Re: Today's WOD

How many reps do I do in a row? How many sets of this exercise? For how long?
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Old 07-13-2009, 09:52 AM   #4
Jamie J. Skibicki
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Re: Today's WOD

1-1-1-1-1-1-1

do 1 rep a time

do this 7 times

for as long as it takes.
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Old 07-13-2009, 09:58 AM   #5
Michael Travis
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Re: Today's WOD

Kristin:
Welcome to CF! Hope you enjoy it as much as I have, I am also somewhat new... That being said, I would advise maybe forgoing this workout for your very first CF WOD and try something else... This WOD calls for a relatively technical lift at or near your 1RM which means as heavy as you can. This could lead to injury.. At the very least if you do choose to do this WOD make sure you are very very comfortable with your thruster form...
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Old 07-13-2009, 10:39 AM   #6
Dean Baron
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Re: Today's WOD

I know a thruster is a front squat followed by a shoulder press, I was finding that when I got up heavier, I would do a front squat then there would be a sligh pause before I started the push. Is this normal or should it be one continuous movement from the bottom?
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Old 07-13-2009, 10:47 AM   #7
S.S.
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Re: Today's WOD

I'm surprised nobody has told you to read the FAQ from top to bottom. It's a good place to start.
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Old 07-13-2009, 10:48 AM   #8
Michael Travis
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Re: Today's WOD

should be one continuous fluid motion... otherwise it wouldnt be a thruster really.. more like a front squat followed by a shoulder press... there is a good video of thrusters in the demo section... if you are pausing i would drop the weight, because it sounds like you are resetting yourself a bit to prepare for the press portion, meaning you are stronger in squats than presses which is normal.
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Old 07-13-2009, 02:31 PM   #9
Graeme Howland
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Re: Today's WOD

Quote:
Originally Posted by Dean Baron View Post
I know a thruster is a front squat followed by a shoulder press, I was finding that when I got up heavier, I would do a front squat then there would be a sligh pause before I started the push. Is this normal or should it be one continuous movement from the bottom?
You want it to be one motion so that you are imparting momentum on the barbell from the hip extension of the front squat, which should allow you to thruster more weight than your shoulder press (if you are comfortable with the movement). Personally, I have problems with comfort on heavy thrusters (rack position/grip) so my max thruster is below my max front squat and max push-press.

Kristin, welcome, if you are new to the movement I would just spend the time at the gym practicing the movement with an empty barbell. Do single reps a bunch of times then work up to maybe sets of 3 or 5 and 10 if you feel comfotable. There's no point in testing 1 rep maxes until you have at least a few months of experience, assuming you are not coming from another strength training background.
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