Set it to “max thrust”

Wednesday 101020

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

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Compare to 091007.
Hari’s commentary on today’s workout:
This is an ME (Maximum Effort) day. Here’s why you should take it seriously: You’re unhappy with your “Fran” time. (If not, you should be.) There are at least three reasons your “Fran” time is not what it should be:
(1) You can’t do thrusters. You haven’t reached the point where you do thrusters primarily with your legs and core. Your thruster is currently a Front Squat followed by a shoulder press. Your one rep max thruster is only about 5% more than your shoulder press. It should be 30% to 40% more than your shoulder press. (commentary continues in 1st comment…)

HAPPY BIRTHDAY, BROOK!

Mishik pushes Josh R. through his Fight Gone Bad. (photo courtesy of Grace)
joshrmishikFGB5.jpg

Show off your mad CF skillz in front of a live audience tomorrow night
The ministry of silly walks (and runs)
The shoulder
Every woman’s done it
Making the bad dreams go away
Fun with headlines: Did paleolithic people eat grains? / More silliness on this topic

Responses

  • Hari

    Followup on Tuesday’s WOD:
    Those of you who showed up and did this WOD should be proud of yourselves. It was a ton of volume. Getting through it– however you scaled it– displays real character. Keep doing this sort of stuff and you’ll be a CrossFitter, if you’re not one already.
    Regarding Wednesday’s WOD:
    This is an ME (Maximum Effort) day. Here’s why you should take it seriously: You’re unhappy with your “Fran” time. (If not, you should be.) There are at least three reasons your “Fran” time is not what it should be:
    (1) You can’t do thrusters. You haven’t reached the point where you do thrusters primarily with your legs and core. Your thruster is currently a Front Squat followed by a shoulder press. Your one rep max thruster is only about 5% more than your shoulder press. It should be 30% to 40% more than your shoulder press.
    (2) You can’t do pull-ups, but that’s another issue, one you should be getting straightened out with Sara on a Saturday.
    (3) Your brain is uncomfortable dealing with what it perceives to be a near-death experience.
    Come in tomorrow and start taking care of (1). Doing so will also be helpful the next time that WOD with 165 lb thrusters and muscle-ups come up.

  • Kevin P

    Everyone likes the current morning schedule. Yesterdays workout had unique circumstances, and it was also the first time it came up. It went very well.

  • chadb

    120, 125, 130, 135, 140, 145, 150, 155 fail, 155 fail
    Incidentally, the morning schedule seems to be working well. In the three months that I have been attending Kevin’s classes, the 8am runs smoothly and from what I see of the latter part of the 7:15 class, all is well.

  • jenn

    95-105-115-125F-120F-120F-117F wasn’t feeling strong today.
    cash-out:
    3 rounds for time of
    15 box jumps, 20″
    25 double-unders
    3:27
    I’m also going to echo Kevin and Chad’s opinion that the morning schedule is just fine as is. If attendance keeps rising, changing the times isn’t going to solve that issue. Depending on the WOD, adding an extra instructor can be helpful. Thanks.

  • Shayna

    Hi Hari,
    Just wanted to bring to your attention that from what I saw, only 5 people showed up to the 7:15 class and 8-10 people attended the 6:30. I think with the elements class ending the prior week, you are going to get a higher influx of people at first. From what I have noticed, this increase in attendance rate lasts for the first week or two after elements.

  • Steve S.

    Front Squat – 180#x3x10
    Clean Pull – 205#x3x2
    Clean DL – 225#x3
    Max GHD Situps – 32; 25; 24

  • Emily

    repost from yesterday:
    @Cain Re: 12:30 class
    can’t put weight on my left foot for long periods of time. was gonna come in and do some sort of rowing, push-ups, sit-ups WOD. is that cool? we can discuss when I hobble in. :)

  • Steve S.

    Emily,
    You should consider taking time off instead of trying to work while injured. I only say this because I know from experience. It seems like you’ve been injured quite a bit lately and it might be wise to rest instead of trying to work around the injuries.

  • Jamie F.

    WOD:
    1 Rep @ 135 LBS
    1 Rep @ 145 LBS
    1 Rep @ 155 LBS
    1 Rep @ 165 LBS
    1 Rep @ 170 LBS – Fail
    1 Rep @ 170 LBS – Fail
    1 Rep @ 170 LBS – Fail
    Cash-Out:
    For time, three rounds of:
    15 Box Jumps @ 24″ Box
    25 Double-Unders
    4:38 as RX’ed
    Great job 8:00 a.m. crew. Good lifts all around.

  • Hari

    For now, we will try ending the 7:00 AM – 8:00 AM Elements classes when Elements #160 is finished on November 11. That will allow two instructors from 7:00 to 8:00 on Elements Days.
    (It doesn’t make sense to bring in a second instructor for only one hour on non Elements days.)
    While we are very concerned with the perspective of our AM members, we are also concerned with the perspectives of those who do not find the current AM schedule optimal (and therefore may not attend).
    When changes are made (and they will be made as we grow) current members will always be adversely affected, because they have already settled into a routine. We are hesitant to disturb those routines, but we are also mindful that we need to maximize the overall quality of the product we provide, not just the convenience of our schedule to current members.
    We have possibly the most extensive range of classes offered by any affiliate. That range constantly growing, and growth is never easy.

  • Janna

    Hari,
    Based on the comments, I think your second suggestion from yesterday is preferable:
    6:30 – 7:30
    7:30 – 8:30 (maybe 2 instructors for this)
    8:30 – 9:30
    is that still a possibility?

  • Hari

    Janna,
    It’s a possibility, but not a strong one, since it would move about 80% of the AM atendees 15 to 30 minutes later.

  • http://www.mattedits.tumblr.com Matt P.

    Hey guys,
    I work for Collegehumor.com and we were looking to get someone from the box to help out in a live show we’re doing tomorrow evening. CollegeHumor Live is a show we put on every month at the UCB theater (307 W26th street).
    This month we’re having Crazy Legs Conti a professional competitive eater on to try and break the record for most chocolate eaten in 6 minutes. To go along with that we were hoping to get someone to perform a workout on stage alongside him (A quick 6-7 minute workout of simple movements such as push-ups, sit-ups, squats, etc. a “mini-angie” perhaps).
    If anyone would be interested in doing that please email me at: mpollock84 (at) gmail.com
    I was going to do it myself but unfortunately I can’t make it. You can pick the workout yourself as long as it lasts 6-7 minutes. In return you can see the show for free and get free tickets to a future show as well.
    Let me know!

  • andrea

    I vote a big NO to 7:30-8:30, that pushes the 7:15 back to finishing 30 mins later which in the morning is HUGE!!

  • Lisa

    Great class with Chris at lunch today. We did a ‘Light Fran’ for warmup – 15-12-9, light thrusters and ring rows.
    Then got down to business.
    73-73-73-73-78(PR)-78-78
    So busted, Hari – that ‘PR’ is barely 8% more than my shoulder press.

  • Emily

    3 rounds:
    row 500 m, 50 sit-ups (AM+anchored), 15 ring dips (purple band)
    @Steve–Thanks for the concern. I really do appreciate it and I do totally understand where you’re coming from, hence me taking the day off yesterday and doing absolutely nothing but icing my foot and watching movies. Hell..I never even left my apartment! I did get an X-ray and nothing is broken, so that’s good. My foot is actually feeling MUCH better today, and the blood flow from exercising feels like it helped get things moving in the right direction. Still trying to minimize walking on it, tho.
    As for my shoulder, it’s a tendon issue, which always take long to heal. I’m focused on not re-injuring myself. I promise!

  • Emily

    forgot to post my time…
    17:19 ring dips are not my strong suit

  • Jenny A

    Just want to reiterate my strong preference for maintaining the 6:30 AM class. Looking at the posts over the last 2 days in response to Hari’s question on this, there seems to be a consensus on maintaining the status quo. If there are some that may not find the current AM schedule optimal and may therefor not attend as Hari suggests, will they be speaking up any time soon? If not, what justifies the proposed change?
    Oh, PR on today’s WOD of 80#. Thanks for coaching those last 10# out of me, Kevin!!

  • Hari

    Regarding Thursday’s WOD:
    You’ve seen bear crawls during the warm-ups, so nothing new there. The broad jumps involve a trade-off. The further you jump, the fewer burpees you need to do. You need to pay attention to how you land during the broad jumps. Done wrong, they take a toll on your knees and ankles, especially if you’ve had those joints for over half a century.

  • Mike K

    CAIN – thanks for the warm-up idea. Evening classes loved it.
    Awesome job tonight everyone! Remember what you did today next time these come up in a WOD.
    Thrusters up to 235. Missed 245 twice.

  • Eric

    Great class taught by Mike K. and Sara
    WU: Little Fran (15-12-9)
    Thrusters w/bar
    Ring rows
    Thrusters:
    135, 145, 155, 165, 170(fail),170(fail) 155.
    Failed when I lost torso contraction at bottom, moved the bar forward and I lost the “shelf”.
    Cash out: Tabata ring holds. Core hell.

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