Tuesday 110517

Thruster 2-2-2-2-2-2-2

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Level 2 WOD:

Snatch Balance 3/3
25 KB Sw
25 KB Sw
25 KB SW


For time

Squat, deadlift, and bench press guidelines for women
Gym rat control
Infographic: Sitting is killing you
Understanding the terminology of meat products
Procrastination is not laziness
New gluten-free goodies for carbophiles

Thanks to Andy for taking this pic at Saturday’s inaugural Learn & Eat Seminar (in this case: Clean & Jerk):

And let’s all wish Emily farewell as she heads back to Utah (where she gets to do fun stuff like in this pic). It was great to have her here again, working hard!


  • Emily

    Thanks for a great 2 weeks everyone!! It’s always great getting back to your roots. 🙂

  • Emily

    Also, I want to give a shout out to Kev P. You are one of my favorite coaches to train with. You always make me feel like a legitimate athlete with serious potential, and I can’t thank you enough for that. You give me confidence in lifts and help me think about finding new ways to achieve my goals that I wouldn’t necessarily think of on my own.

    On that note, if you haven’t done a session with Kev, DO IT. The effects will last for a long time after a one hour session with him.

  • sam.gaberal



    Yesterdays WOD

    6 rounds + 7 push presses, was very fun, lots of sweat, and boy did that bar get heavier every round

    Just throwing a random question out there, would anyone be interested in going to the Powrerlifting cert, in Ohio at Westside Barbell on July 1st and 2nd, Depending on funds, I think I am going to try to make it out there, as it is the last one at WestSide for awhile, I believe they have a traveling team now, but that wouldn’t be as fun, and I would want to be taught by Louie himself not one of his trainers.

    If anyone interested please email me at maybe we can get like a group thing going on.

  • 95-95-115-115-125-130-130

    Between yesterday’s WOD and this morning’s warmup my shoulders were burnin, so I took it easy. I planned on goin heavier, as I maxed @ 165 for triples back in March. But the number isn’t worth the injury…it’s just another WOD. There’s always tomorrow, or maybe Thursday ;).

  • dan def

    Sam, if you want to learn powerlifts (squat, deadlift, bench, press, powerclean) I recommend Mark Rippetoe’s Starting Strength seminar. I attended Rip’s cert back when he was crossfit’s powerlifting coach and learned a lot. Plus, your only expense is a metrocard.

    • sam.gaberal

      Dan I have read three out of four of his books, (Mean Ol’ Mr. Gravity being his newest) I do plan to go to his next cert in Brooklyn in September, Rippetoe has taught me so much, with just a book, I can’t wait to go to the cert this September.

      There are two many secrets to learn with Louie, I do plan to buy Louie’s book, but i have a feeling it might be a little dry, so that’s why I would need the cert to go along with it. Rippetoe is a funny guy, I have enjoyed all his books, I don’t think that will come from Louie’s conjugate or dynamic effort day in his book.

      • Sean M.

        Louie’s book is primarily a rehashed version of the free articles he has on his site. If you are diligent and can look beyond his poor writing skills you can save yourself the cost.

  • Sean M.
  • Thor

    Yeah, Louie’s writing is interesting to say the least… He’s a great guy, one of the nicest out there and extremely knowledgable. Recommend the cert but I wouldnt buy his book.

  • Hari

    135, 140, 145, 150, 155, 160, 165(1,F)

  • kevin p

    Thank you so much Emily! Its always a pleasure to train with you and your a gifted athlete with tremendous enthusiasm. Look forward to you coming back here soon.

  • Lisa

    53, 55, 65, 75, 85, 90 PR, 90

  • keller

    ghd situps: 2×20

    5rft 7 dead lifts 315# (sub 275#) / 21 double unders – 6:30

    ghd situps: 2×20

    get angry at court cash out

  • Akash

    75 – 95 – 115 – 125 – 135 – 145 – 155.

    Fun WOD, never thought I’d say that about thrusters…

  • Akash

    75 – 95 – 115 – 125 – 135 – 145 – 155.

    Fun WOD, never thought I’d say that about thrusters…

  • Jeff

    BS @ 255#
    P @ 155#
    wtd pull ups (odd sets)/chin ups (even sets) @ 2 pood
    22:07, had to re-set up a rack and barbell after 1st round

    P: 3/1/1
    pull up: 3/2
    everything else was unbroken