WOD Reflection February 18 2015

Last week, one of our Workout of the Days (WOD) was to find a 2 Rep Max Push Press. We had 15 minutes to do this and I ended up with a 110# push press, 2 reps. I felt great! The last time I “measured” any sort of a Push Press was probably back in September. I believe it was a 1 Rep Max of 75# back then. I’ve improved!

CrossFit Push Press
Me, March of 2014

I was feeling pretty good as we went into the next part of the WOD which was an EMOM5 (Every Minute on the Minute for 5 minutes) at 75% of the 2RM. So, I did mine at 80# and it was just right. The next day I could feel it but it wasn’t horrible.

After that came the rest of the workout. What they call a 21 – 15 – 9 with the following movements of Thrusters and Toes to Bar. I ended up having to scale the Toes to Bar to Knee Tucks.

Here is what the workout looked like, for time:

21 Thrusters at 65#
21 Knee Tucks

15 Thrusters at 65#
15 Knee Tucks

9 Thrusters at 65#
9 Knee Tucks

Sounds easy enough, right? Yeah. I have learned that just because it looks easy on the board, doesn’t mean it is easy in reality. Ha! So I quickly calculated in my head how many Thrusters, in total, I’d have to do; CrossFit has improved my math skills.

A total of 45 Thrusters. Yikes! “I better take my weight down to 55# instead of the recommended Rx 65# because that is a lot of Thrusters!

Lucy, the trainer, must have mind-reading super powers because she told me I could do 65# easily. So I did 65# but it wasn’t easy. But I did it. She knew I could do it. I did not but I trusted her and she was right. I did do it and it was challenging, which is the WHOLE POINT. So thank you Lucy! I love all of the coaches and trainers at the box I train. Man, they are so confident and encouraging. They know what I can do before I know.

FYI, I finished the workout in 12 minutes, 9 seconds.

Here is what a Thruster looks like: In this video, she’s using an empty bar. Our empty bars for women weigh 35# – so put on 30 more pounds for a 65# Thruster for the WOD I did.

The movement looks easy enough, right? I hate to admit this but I do love Thrusters, it’s a great all over movement. I am also one of those weird people who like Burpees too.

Thanks for reading and show me your moxie!



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