Max Thruster
June 20, 2012 Fitness
CrossFit Auckland teen Andrew uses CrossFit to make him a better athlete for his sports.
A. Strength Testing
- Thruster 1RM
20 min time cap.
Compare to SEPTEMBER 26, 2011.
B. MetCon
AMRAP 10 mins:
- 7 Jerks 60/42.5kg
- 7 Burpees
- 7 Box Jumps 24/20″
Post results to comments.
a) 70kg thruster b) 4 rnds 55/60kgs (nearly Rx/Rx)
Great morning of thrusting, jerking and BJs
A) Thruster 1RM – 82.5kg PR
B) 6R +1, scaled with 50kg Jerks so went Rx+ on the BJs – 30″ Box
Always nice to hit new PRs.
Ring that Bell!!
80kg Thruster this morning which was a PB so pleased with that!
Great working with Nate this morning who keeps pushing it along!
6 rounds flat on the AMRAP with a 50kg Jerk.
Lots of PB’s all round this morning in the 5.45am class.
A) 50kg Thruster- First time 1RM Thruster
B) 6+16 /40kg Jerk
I was co-coaching with Dave last night teaching our QuickFit Induction peeps the fundamentals of the squat. Inevitably a coach will explain or justify that we squat with crease of the hip below knee because humans are designed to move through full range of motion.
If you’re not an exercise geek like us – what exactly does that mean?
The question is “How Much Range of Motion (ROM) do you really need?”
Go check out our Facebook page today – I’ve posted a short video that answers this question. While you’re there, check out the stretch/mobilization video I posted yesterday both courtesy of Mobility WOD. These little gems are gold.
ENJOY
Enjoying all the buzz going on after the 9:15am WOD. They are chatting, doing dips and just hanging around
Great work from all the teams this morning so far, lot’s of bell ringing
95kg thruster PB
6+10 rounds rxd
Awesome effort bro! 95kg is solid!
Jason, brilliant aye!! more and more peeps are posting up, and since your away great for you too keep an eye on whats goin on at our beloved CFAK,
Woohoo, well done Brothers, awesome too see all the postings and the PB’s, great stuff man – Roo, I was next to ya when ya did the 95Kg thruster, I reckon there is more to come mate, in a short space of time, brilliant job bro
Looks like I got to suck up a large helping of Shoulder rehab/stretching, couldn’t do the thrusters as I can’t get the bar to sit where it should so the more weight the more the fingers felt like they were getting pulled out
so asked “Kind Antoinette” hahaha, what I could do, she suggested push press, brilliant, I can do those (sort of) so I mucked about with them got up too 80K and didn’t want to give the fingers/wrists any more grief so settled on that.
Felt a bit of a dick today, went up to Ryan, who I thought was a newbie, and did the usual “Giday bro, I’m weegee, blah blah blah” only to find out later, he’s been a member 3 times as long as I have hahahaha, ah well great too meet him anyway.
Brilliant WOD today man, punishing but enjoyable (when it was over lol) had a great wee battle with me mate Aaron, was keepin up till his Youth, exuberance, and possibly a good feed of Puha the night before, he started to get away from me, great WOD’in with ya bro, Some of our Nine’s sisters were ringin the gong so they were hard out lil nine’s chickies today awesome
Enuff rambling
A) Push Press 80Kg
B) Metcon 5 + 6 @ 50Kg and 24″ box
Great day, thanks Bokke, luv ya mate
Luv ya toooooo Weegee and may I say really looking buff in your T haha yes I had time to notice your muscle’s through your T and no I am not single bahahaaaa
hahaha, Bokke, you actually made me blush, went as red as my face was after today’s WOD
Making me laugh as usual WEEGEE. You are working hard man nah bother. Are you going to the house warming party on Sat? It would be great to catch up with you again.
Back tonight after tight muscles on Mon so wish me luck. I will have the coaches breathing down my neck to make sure I dont over do it. Thanks for the support Lisa and the helpful phone call.
Hullooo Hen, great too hear your back tonight, unfortunately I won’t be at the party, gutted,
but some family stuff has come up it was gona be a great chance to catch up with the whole CFAK family, make sure you behave yer sel there hen hahahah 
Good luck for tonight too mate xx
Barely able to type this after my gymnastics WOD with Bokke today.
Tabata Hollow Holds
Pistol Progressions
5×5 Ring Dips
Muscle up Progressions
Metcon
5RFT
5HSPU
10Pistols alternating
15 CTB Pull-ups
Possibly a rest day tomorrow
Great Session Bokke
Damn Irish those muscle ups will nearly looking as good as Rich Fronings, just saying
A) 40kg
B) 6 + 2 @30kg
Well done, Dayelle on those dips!!! ding ding ding
A) 45Kg
B)4 + 20 (Nearly 5) @ 35Kg
Really enjoyed today’s workout, the jerks were a real struggle
Thruster 50kg PB
Managed 5 rounds 15 reps @35kg
Bennie was moving way too fast to keep up with.
54.5 Thruster – first time max too!
5 rounds 8 reps Rx’d – including one water hazard
5 rounds 14 reps 50kg
1RM Thruster = 90kg
6 Rounds 23 Reps RX+ with 30″ box
Errr…that should read 6 rounds + 17 reps…WOD induced Dyslexia…I think I even wrote that on the whiteboard…
And 110kg on home bench tonite (new home PR)
Great workout tonight loved it.
Thrusters 35Kg PB
MetCon
5 rounds + 2 with 20kg for the Jerk. Scaled box step ups. Box jumps are still too scary for me, need to work on this.
Thanks again Antoinette for the support as usual.