Not just thrusters, SQUAT CLEAN thrusters

Tuesday 120306

A: Deadlift 3 x 5

B: Three rounds for time of:
Run 400 meters
95#/65# Squat clean thruster, 15 reps
15 Toes to bar

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at the South End of the Mall in Central Park.

Will crossfit help me lose real weight in less than 50 years?
Full squats or not: The original research revisited (PDF)
Paleolithic poop and carbs
How about a nice fresh orange to go with your Cheetos?
Women’s lifting: will it ever really take off?
Do not brag about your leg press, sucka

Thanks to Kayam for getting these great shots of Open Workout 12.2!

Coach Ryan demos a split snatch:

Michael W. catches his breath:

Jamie F. shows us his snatch face:

Paul S., who “shocked” himself and got more reps on this WOD than he thought he would (with a score of 65)–congrats!

Post-WOD carnage:

* * * * *

Here’s what’s on tap for Wednesday’s WOD classes:

A: Push press 3 x 5

B: Five rounds for time of:
45#/33# barbell overhead walking lunges, 50 feet
21 Burpees


  • Anonymous

    The Journal has been right on the money this past week.  Tonight they posted another video with Chris Spealler doing demos of all ground-to-overhead variations. They touch on the Squat Clean Thruster starting at around 5:45 –

  • Hello all – by now some of you (most?) have seen me around 26th street with my camera, f-ing around pretending I need to take pics when I should be doing the WOD. Well, thanks for letting me lollygag (sp?) without calling me out on it. If you want to see the rest of my pics which include some awesome shots of some of you feel free to check out my Picasa collection at

    If you want copies of the shots feel free to ping me at kayamraj at gmail dot com

    • Edit – I was three drinks in when I posted that – it should say “some shots of some of you looking awesome…”


    • paul s

      Thanks for the shots.. they are fantastic!

      • Thanks Paul.

        Today’s WOD:

        A- 205 x 5, 225 x 5, 245 x 5

        B-19:22, 65#

  • looking sexy Ryan…TABASCO!

  • Erika Ramos

    did the baseline wod today @ cfv. 500m row, 40 squats, 30 situps, 20 pushups and 10 pullups. 5:07 and my row was 1:44 (which beat out my previous split of 2:03). WERQ!!! 

  • Out in Riverhead LI for work and dropped in at Crossfit Kyrptonite (head trainer is the 2011 games champion in 45-49 division). 3RFT of 5 185 Split Jerks, 20 Backward Lunges and 400m run. —  12:10 @ 155. Fun wod, great box and Scott was a great coach. If you’re ever out in this area, definitely check it out.

  • Anonymous

    A: Dead Lifts 3×5   225-315-335

    B: 16:52  …  That was all kinds of aweful, I was way out of my comfort zone.  Can’t wait to do that one again!  🙂

  • Anonymous

    DL:  315-315-315
    WOD: 19:01 Rx’d

  • Matt M.

    DL’s – 225 – 315 – 315 (slowly making my way back to DL’ing)
    WOD – 20:11 115 Squat Clean Thrusters and Row instead of run
    Way to slow today. I would like to do this again. Tomorrow will be a well earned rest day.

    • Anonymous

      damn, now I wish I did mine at 115#

  • Anonymous

    DLs – 225 – 315 – 365 

    WOD – 19:08 scaled to rowing + sets of 10

    Tough three days.  Need to rest & reset for 12.3. 

  • Cassie

    Front squats instead..95-105-125..3 sets of 3

    WOD – 19:13 RX weight but scaled volume to 12 reps..continuing to get murdered on the runs..

    i kinda liked the squat clean thrusters..#sickandtwisted

    • Anonymous

      One may NOT like squat clean thrusters…

    • Erika Ramos

      i told you they sounded like fun!

  • Kristin Cunningham

    DL:  93 – 103 – 123 – 133
    WOD:  19:13 @ 43 Squat Clean Thrusters – I should have aimed for doing this at 53…… next time.  Also, unable to do toes to bar – kept trying to get knees to elbows.   

  • Dickie

    I checked out my first Post-Elements class. A warning: they don’t have any plates there other than 25s and 10s. Thanks, Coach Avery, for letting me deadlift!

    A. 255-255-215 (just couldn’t pull on the last one)

    B. 22 minutes with 45 lbs (slowly easing back after shoulder injury)

    I’m also surprised how hard it is to remember what lap you’re on during the indoor runs. That’s probably just me.

    Love the new space, though! That was my first time there.

    • Dickie

      P.S. New Springsteen album today!!! “Wrecking Ball”. Very WODpropriate.

  • A. Deads:  275×5, 295×5, 305×5

    B. 21:36 subbed 1:30 of Double Unders for 400M run. Don’t know if that was the smartest thing. Shoulders were smoked for clean thrusters. Really tough WOD.

  • Jamie F.

    18:23 RX’d.  Nothing in the engine this a.m.

    • Anonymous

      after yesterday this was challenging for sure. nice work mang.

  • BenS

    A: 225, 225, 225
    B: 21:18 w/ 95# but scaled to 10 reps

    For some reason toes to bar today felt much better than knees to elbows did a couple of Saturdays ago.  Or maybe that is normal.

    • Cassie

      Ben, my toes to bar has always been easier than my knees to elbows, which really doesn’t make sense to me..

      • BenS

         Me neither.  Or perhaps my back mobility is improving rapidly, although that seems unlikely.

    • Court

       Carl Paoli mentioned this at his Gymnastics Freestyle seminar, saying the distance you have to close off in T2B is less than K2E and compared it to the difference between coming out of the bottom of a burpee in a hip pike-up vs landing in a squat.

      • BenS

         Good to know…

  • Amanda Long

    A. Deadlifts: 103, 123, 153, 173

    B. 17:31 Rx weight but scaled volume to 12 reps

    I love all of the energy in the 6am class!!!!!

  • Here is the raw score data  for every athlete that is part of CFNYC in the Open Games. download it as excel or csv and sort it however you like 

    • Hari

      Unbelievable! Thank you!

      I think the Master’s data may be handled differently. I know I did the first two WOD’s, but it doesn’t show.

      I would be curious to get a count of the total number of WOD’s done and posted by us and the total by another of the large teams.

      • Sorry, I assumed the leaderboard link would be the same for everyone, I will have an updated table shortly…

    • Erika Ramos

       hm. why aren’t my scores on your spreadsheet?

      • I’m updating the spreadsheet, give me a moment….

        • Emerson

          This is awesome. How does HQ determine rankings? Total reps completed across all wods? Average of the place you took relative to other competitors in your region?

          • Hari

            The sum of the places you finished in on the WOD’s. 

            So if you finished 100 on WOD 1 and 125 on WOD 2, your total is 225. Theoretically, someone could have a total of 2 after two WOD’s. 

            Using the total reps would be unfair, since the scores on the burpee WOD would weigh more heavily than the scores on the Snatch WOD.

        • Erika Ramos

          awesome, THANKS!!! 

    • Done, Updated! 

  • Anonymous

    deadlift PR: 235 x5 (~1.5x bodyweight). need to find my 1RM one of these days.

  • Jim S

    Was supposed to be a rest day but I did the dead lifts anyway. 205, 235, 255
    I chose not to break my rest day further for those squat clean thrusters. Those were invented by Satan.

  • Brian Schneider

    big fan of these 20m as kickers.  can we get more of these?

  • Paul s

    15:12 rx. New space is incredible.

  • Steve Slo

    It’s been awhile, but last night’s post-WOD commute was definitely one of those moments where I wasn’t sure if I would be able to climb the subway stairs. I did not realize Helen could pack that much of a punch. Now I know.

    Am I crazy or was today’s WOD just soul-crushingly brutal?

    A) 275, 275, 275
    B) 20:20 (with K2E)

  • Asegal04

    Wod: 18:20 rx. Workouts lately have not been to my satisfaction, mentally have not been in the game

    Dl’s 185, 225, 225

    Good working with hiroki

  • Ben M

    A: 245-245-245
    B: 18:05 with 75lbs

    PE needs to have some sort of sign-up enforcement to start happening. If classes should be limited to 20 and 30 show up there is an issue. Even when pairing up for dead lifts we run out of plates. Maybe we could send a stack of 45’s over?

  • Annie

    A: 133, 153, 173
    B: 21:44 rx

  • Jana B.

    A: 83-103-123-133-153
    B: I don’t even know (+22 min) at 53#.  Running kills me every time.

  • Zoe

    A. 173-183-193
    B. 20:26 Rx’d
    Need to learn how to string together T2B. I can do it w/ K2E but can’t figure it out with these for some reason. Also thanks Erica, for pushing me to get moving!

  • Adam H

    19:03 rx