Tag Archives: Squat Thrusters

Fran Visits Again


The last time I did Fran, I finished in 13:13. Of course, I was also having breathing issues but I’m still glad at my improvement this go ’round.

21, 15, 9 repetitions:
* 95/65 lb thrusters (65#)
* Pull-ups (green band)
Finished in 9:52


1) Last time I used 65#s then had to drop down to 45#s, was able to use 65#s for the entire WOD.

2) I used a black band last time, used the green band the entire time today!

It was tough, but I felt good! Of course, I ripped my hand open again. Fun times! I was able to do 11 thrusters in a row without stopping. I have days when I feel like I’m not progressing, in fact like I’m going backward, but today I felt like I was stronger.

How was your workout?


More Leg


5 Rounds
5 Squat Thrusters (65#)
15 Box Jumps (sm box)

Finished in 11:12

Since my breathing has been tough lately I originally was going to go to the next sized (taller) box and just do step ups, as I’ve done before. However, I wanted to test myself and see if I could do the box jumps. I sometimes wonder if I don’t use my trouble breathing as an excuse with myself. Don’t get me wrong, I can’t breathe well and my workouts definitely take me longer because I’m constantly trying to catch my breath, but I want to make sure that I’m pushing myself and not choosing easier options just so I have a faster time. I’ve come to accept the fact that I’m going to be last at every workout. I would rather be last at finishing a tough workout than first to plant my butt on a couch to watch tv. I refuse to let my illness (if you want to call it that) get the better of me. The hardest part is the mental aspect. If I can push through that, then I’m gonna be ok. Wheezy, but ok!

Tracheal Stenosis Can Kiss My…


Thursday’s WOD:
Farmer’s Walk (35#)

3 Rounds
15 Burpees (buckin’ furpees)
30 Toes to Bar (became knees to elbows!)
Finished in 11:01

Completed 2 pull ups on the green band!

Monday’s WOD:
Push Press
5(45#) x 5(65#) x 5(75#) x 5(75#)

Overhead Squats (45#) 6
Back Extensions 8
Hang Clean (45#) 5

Tuesday’s WOD:
21, 15, 9 repetitions:
* 95/65 lb thrusters (first 26 @ 65#, last 19 @ 45#)
* Pull-ups (Black Band)
Finished in 13:13

I think from now on I will just update my week’s workouts on Friday and add some new posts here. I’m sure it’s getting rather boring reading nothing but my workouts!

Improvements/CrossFit Firsts:
I did 2 Kipping Pull Ups on the green band! I’d like to work on them more to get away from the black band!

Today’s workout was tough. I got to the point were I couldn’t breathe. This made me start getting sloppy to where I hit myself in the chin with the bar, so I dropped the weight down to just the bar. I probably should have put it at 55# instead of 45# but at the moment I was just thinking of getting the weight off so I could finish. I hate that I dropped down, I always hate doing that, but it was the right choice.

The last time I did Fran was 12/7/2010. I used the 35# bar and ring rows instead of pull ups. Finished in 8:03. So….kind of a lateral move I would say.

I can’t believe we’ve been having 100+ degree days already this summer. It’s hot!

How do you keep cool during the summer workouts?

Quads On Fire


Yesterday morning my alarm went off at 5 and as I reached over to shut it off my shoulders growled at me. I hadn’t had that much arm pain in a long time. It was hard to brush my hair! When I finally rolled my butt out of bed my left calf was obviously still angry with me too. As the afternoon went on my quads started getting more sore as well. Needless to say, I felt like I’d aged 40 more years overnight!

This morning my arms felt better. They were still tender when I stretched but I was able to raise my arms overhead without wincing; however, my legs were worse. So, when I found out what we were doing today, I wasn’t very happy.


4 Rounds:
200 Meter Run
Squat Thrusters (65#)

As many thrusters as possible in 4 minutes after the run. 1 minute rest in between.
Round 1: 11
Round 2: 11
Round 3: 9
Round 4: 10


This was the first time I had used 65# on Squat Thrusters. I was happy with my consistency but not necessarily with the number. My arms were a bit sore as we got going but after the first round I didn’t notice it so much. All I can say is…it was hard. My run got slower and slower. All in all, I feel I ended the week on a positive note. Tomorrow I get to go to Charlaine Harris’ book signing! Very excited!

Just When You Think You’re Doing Ok…


Whap….CrossFit slaps you back down. Today’s workout kicked my butt.

100 Squat Thrusters (65# rx)
Every time the bar hits the floor you run 200 Meters

I was going to start with just the 45# bar. After all, 100 squat thrusters is a lot. But, then Michelle said “let’s do 65#.” So, I loaded my bar up and got ready to start. When we squat, we have to touch the med ball to make sure we get low enough. I got through 7 or 8 thrusters before I was having trouble getting the bar over my head. Normally, I would squat some then try to explode up to push the weight; However, with going that low in the squat I couldn’t explode. Technically, I guess it became more of a squat press than a thruster at that point. I wanted to drop down to 55# but there weren’t any 5lb weights left, so I stuck with the 45# bar.

There’s no telling how many runs I made. Probably 8 or 9. So, I got a mile in because I couldn’t keep the bar off the ground. On my last two rounds I started resting the bar on my back. The hardest part was pulling the bar back in front. If I would have that of that earlier I think I could have done more.

We had a 25 minute cut off. In 25 minutes I got in 65 thrusters and about a mile run. I wasn’t happy with my performance. I know if I stuck with 65# I wouldn’t have gotten that many reps but I’m upset with my performance. My upper body strength is crap. Tomorrow’s another day! Besides, last time I was only able to do the 35# bar. That’s a small improvement.

Saturday Fun


I’m not sure what made me think it was a good idea to get up early on a Saturday to go do a WOD! It usually takes an act of congress to get me up before 8:30 but today I was up by 7 and out of the house by 7:30 and ready to get my but kicked by 9.

Since this was the first Saturday I’ve ever gone to the gym I wasn’t sure what to expect. There were 10 of us there, a few that I’ve never met before. Scott and Shane were videoing the entire workout and taking pictures. We’ll see what the results are in the next few days! We normally have a skill or a strength we before we start the WOD, but today we didn’t have either.

We were split up into 2 teams. The WOD was supposed to be 4 rounds of 10 Thrusters (35#), 20 Box Jumps, 10 Knees to Elbows, 20 Kettlebell Swings (25#), and a Weighted 200 Meter Run (12 or 14# can’t remember which). Each person does the workout but can’t move on to the next exercise until the person before is done with that exercise. Since I was the slowest, I put myself last. I didn’t want to hold up too many people, but I guess it doesn’t really matter in the end when I’m slower than everyone else anyway! I was on a team with Neil, Courtni, Robert, and Alen. I should have probably used the 45# bar for the thrusters, but I didn’t want to slow myself down more than necessary. On the box jumps I did ok. The boxes were in the middle of the room instead of up against the wall like I usually put it. I found it a little easier to do the jumps that way. Maybe it was because I wasn’t concerned about hitting my head. On my last round Neil kept trying to push me to finish my last ten box jumps but I just didn’t feel I could get my feet up cleanly so I dropped down to step ups again…which was sad. I should have just sucked it up and tried to finish the box jumps but I wanted to finish for the team.

The knees to elbows were pretty sad too! I couldn’t get my knees very high. The kettlebell swings were fine. They only had a 50# and 25# weight there, but I think I could have done 30 or 35#. The run was a little awkward because Shane made the girls carry a medicine ball. I had a hard time gripping it comfortably. I also can’t remember if it was a 12# or 14#s. Shane and Scott decided to drop down our rounds to 3 instead of 4 (thank goodness!). I was so happy to be done!

Speedy, I Am Not


It’s Tuesday…that means I get my butt kicked in CrossFit. Our warm up was Handstand Tabatas. I did ok until round 7 and 8. My arms were shaking like crazy and I wasn’t able to hold it the entire time. However, it’s much better than I had done with the bars. I was actually up on the wall, although not very close. I need to work on that.

The WOD was a 400 Meter Run, 50 Squat Thrusters, 30 Pull Ups, 20 Kettlebell Swings, and another 400 Meter Run. It was one round for time. I am not a runner. My body just doesn’t move very fast. I was last…by quite a bit, which is embarrassing but I’ll get over it. I used the 35# bar for the Squat Thrusters. They were tough as you got into the higher numbers, but I think I could have done some with the 45# bar; However, I don’t know that I could have done all 50. Of course, the pull ups were jumping pull ups. They’ve been hurting my arches the past few times. I need to pay attention to how I’m landing. I’d like to use the band, but I don’t know that my grip is good enough for that yet. Shane told us to push ourselves with the weight of the dumbbell for the kettlebell swings. I was going to use a 25# bell since that’s what I used last time and it destroyed me. All of the 25# bells were taken though so I went with a #30 bell. I was very happy with how well the kettlebell swings went this time. Since Michelle gave me some pointers last time, I tried to follow her advice and it made a great deal of difference. I was able to do 10 in a row before resting a bit when last time I was struggling from the first one. Of course, the last run was useless. I was so much slower than the first one. My time was 14:50 which wasn’t that great, but I’ll take it. I feel like I pushed myself the best I could.

After the workout we did GHB Sit Up Tabatas as well. Those were tough and when I tried to get off the machine I could really feel it in the front of my hips. I’m sure I’ll be a little sore tomorrow!

Happy Midweek tomorrow!