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Monday, July 13, 2009

Thrusters 1-1-1-1-1-1-1

What shoes are you wearing today? Think about going barefoot today instead of wearing your cross-trainers. Let me know how it feels.

How's your diet going? One meal a day might seem pretty easy, or pretty hard, just keeping trying new foods and writing them down. Also try and write down how you feel after your meals. This information may not seem relevant now, eventually it will become more important, especially when we start doing more meals Paleo or Zone.

Most of the stuff I've covered on here has been pretty basic, I'm going to try and get advanced with you all today. What we look for in a movement is perfection, essentially a movement that conforms to all the standards we give you. When we go heavy however, form will start to break down. So here the problem: If you're going heavy enough you wont have perfect form, if you have perfect form chances are you're not going heavy enough. For us trainers its a constant battle to minimize the amount of degradation in form yet still get the appropriate physiological response. Where you all come in is that fight for perfect form. You have to be the one initiating it, we can't hold your elbows up in a front squat or help you drop down into the whole in a clean. If you're not sure what you should be doing, stop us, ask us were your elbows should be, were my feet should be, etc. 'Cause it really all starts and ends with you.


  1. Well, I had a lovely weekend camping. Went mountain biking at Tsali and rafted the Tuckaseegee on Saturday, and then kayaked the Nantahala on Sunday. Guess those fall inline with the try new sports prescription of CrossFit.
    I am also wondering how many of us do CrossFit as strength and conditioning for other sports, or do most just do CrossFit for CrossFit? As is said, CrossFit is the sport of fitness.

  2. Crossfit games had a surprise winner! First European to win.


  3. One last thing. Cool summary of the games I found and wanted to share with all the crossfitters.

    This weekend in Aromas California was the battle for the title of the fittest man and woman on the planet. The competition consisted of 8 total workouts over 2 days. The athletes would earn 1 point for first, 2 for second and so on with the champion finishing with the lowest total points. After seeing the workouts it is clear these people are truly the fittest on the planet, as all 10 aspects of fittest were tested. On day one the Crossfiters competed in these five (yes five!) workouts:

    Workout 1 was a 7.1km mountain terrain race over deep brush, rocks and incredibly steep slopes. Chris Spealler had the fastest time of the day at 37:43

    Immediatley after that was Workout 2 - a Deadlift ladder with 20 bars. The first bar was 315lbs for the men and 185lbs for the women. Each bar added 10 pounds and the athletes had 30 secs to lift the bar and move on to the next one. Cyndi Freeling completed all 20 bars for the women and an incredible 16 men made it all the way through to the 505lb bar!

    Workout 3 was an uphill sprint carrying sandbags (35lbs for the women, 70 for the men) with Sveinbjorn Sveinbjornsson and Annie Thorisdottir posting the best times at 1:01 and 1:07

    Workout 4 sound like a fun one: 500m row, pound a 4'/3' (mens/womens) stake into the ground, then a 2nd 500m row. Tommy Hackenbruck and Sarah Dunsmore won this event with a 4:36 and 5:33.

    The final workout of the day was 3 rounds of 30 wall balls (20/14lbs) and 30 squat snatch (75/55lbs). Jason Khalipa, last years winner, and Carey Kepler took this WOD with 11:18 and 11:01 as their times.

    That's 5 crazy workouts outs within less than 12 hours... only to get up for more the next day.

    Day 2 started off with a 1 rep max snatch with Jeff Leonard getting 240lbs over head and Tamara Holmes getting 145... that's 20 lb more than me! These girls are nuts!

    Workout 7 was an 8 min as many rounds as possible of 4 HSPU's, 8 KB swings (70lbs men/ 55lbs women) and 12 GHD sit ups. Many of the women couldn't even complete the WOD due to the HSPU's but Kristan Clever decimated with 153 total repetitions (over 6 rounds) and Patrick Burke won for the men with 175 repetitions (over 7 rounds).

    The final workout was a true test of the fittest person alive:
    15 barbells cleans (155 /100lbs)
    30 toes to bar
    30 box jumps (24/20 inches)
    15 muscle-ups
    30 push presses (40/25lbs)

    30 double-unders15 thrusters (135/95lbs)
    30 pull-ups
    30 burpees
    Overhead walking lunges (45/25lbs)
    Many of the athletes couldn't even complete the entire workout but the Charity Vale took it for the women with a time of 18:24 and Mikko Salo won for the men at 19:46

    In the end the winner, and fittest man alive was Mikko Salo from Finland scoring a total of 78 points. For the women it was Tanya Wagner form the US with a score of only 54 points. These two have been put through the ultimate fitness test and proven to be the best in the world.

  4. Thruster 7x1
    1x155 (PR)