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!
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!