Day 85: AMRAP - Thrusters
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| Friday; October 18th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT |
Warm-Up:
3 Rounds
- 100 Skips or
30 Double Unders
- 10 Wall Squats
- 10 Push Press with Bar
- 10 Sit-Ups
- 5 Easy Pull-Ups
SKILL:
1. BACK SQUAT 4 x 3
or 2. PRESS
or 3. DEAD LIFT
Following the order in the box (see above picture); you do the SKILL based on how many times you have been here in a row. For me, it was the Strict PRESS. See my previous posts for a detail explanation.
Crossfit Math 101:
You take your 1 RM for the skill you did and then multiple it by 0.90. Once you get this value, you multiple that value by 0.85. The end result will be 85% of your 1RM for your first set. Repeat each of the following sets at 90, 95, and 101. The intention of the last set (fourth) at 101% is so you can PR (personal record).
Last week, the variable was 0.85 and you were doing 5 reps; this week it's 0.90 and you are doing 3 reps.
Example: 1 RM Back Squat = 100 lbs
100 * 0.90 = 90
- Take the 90 * 0.85 = 76.5 (round up = 77)
So for Set 1, the value will be 77 lbs which you will do 3 reps.
Set 2, the value will be 82 lbs which you will do 3 reps
(90 lbs * 0.90) = 81 (rounding up = 82; this is mainly due to the 1 pound plate)
Set 3, the value will be 86 lbs which you will do 3 reps
(90 lbs * 0.95) = 85.5 (rounding up = 86)
Set 4, the value will be 92 lbs which you will do 3 reps. This is weighted at 101%, so you can PR.
(90 lbs * 1.01) = 90.9 (rounding up = 92)
* Between SETS, do DIPS or PULL-UP; 4 x 4 (Essentially do 4 reps between each set)
WOD: AMRAP "THRUSTERS"
2:00 ----- 1:45 ----- 1:30 ----- 1:15 ----- 1:00
^ ^ ^ ^
REST REST REST REST
2:00 1:45 1:30 1:15
Today Coach: Dan
My Thoughts:
Warm-Up; everything is as it should be. Pretty straight forward. The only thing that was stressed was the WALL SQUATS. If we didn't do it correctly, the penalty was 100 Burpees! So, if we didn't keep our arms straight and over head; it's 100 Burpees. If we didn't keep our thumbs together, yup; 100 burpees. and if we didn't.... well you get the picture. Needless to say, everyone did the Wall Squats correctly.
SKILL; I've given up on the DEADLIFT. Decided to focus all my energy on the SKILLS that I'm assigned to. In preparation for my Strict Press; I took the time and calculated my Set 1, 2, 3, and 4 prior to the class. It took all the guess work out on the math (since I suck at math); and the only challenge was loading the bar according to the weight. I had a discussion with Dan, and he reinforced the message what the other coaches were saying. The three most important SKILLs that we need to work on are BACK SQUAT, STRICT PRESS, and FRONT SQUAT. All these will help build up strength for the other like, DEADLIFT.
And in between sets, we were to do either DIPS or PULL-UPS, 4 reps each. I'm not sure if many people were doing them as it was a fairly busy class. A lot of people were teamed up in groups of two or three depending on the SKILL they were doing or 1 RM. The 5 PM class on Friday's are quite busy. I even seen several people came in at 6 PM and did the WOD; even without a coach teaching it. Edward was around and help set up the timer for the WOD. Talk about dedication, by the people and our coaches.
WOD; AMRAP (As Many Reps As Possible) within 15 minutes. Total time equally divided with rest. That works out to 7.5 minutes of work and more than 7.5 minutes of rest. Because after the last set (S5), you can just rest until you are ready to go home!
Pretty much everyone in the 5 PM class just used the bar (Men - 45 lbs / Women - 35 lbs). I only saw one person from the previous class at 4 PM who used 20 lbs + bar (35 lbs). She did rock it!
So, the setup was to do the first set in 2 minutes followed by 2 minutes of rest; 1 minute and 45 seconds of work followed by 1 minute and 45 seconds of rest, etc... see diagram below.
2:00 ----- 1:45 ----- 1:30 ----- 1:15 ----- 1:00
^ ^ ^ ^
REST REST REST REST
2:00 1:45 1:30 1:15
Thrusters has never been my best abilities; but after watching the previous class and remembering some tidbits on various blogs and websites. The best thing when doing the Thruster is to pace yourself, focus on form and technique. I really have nothing to prove other than beating myself. Thus, I opted to pace myself while still pushing it at the end of each set. As for my results, why I managed to tie my S1 with S2; I figured it was because I warmed up and felt really really determined. Fatigue started to set in on Set 4 as my numbers of reps dropped. By Set 5; I really want it to be over, but I still pushed myself. This was definitely a challenging WOD!
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| WOD Results @6PM; Name, S1, S2, S3, S4, S5 |
Misc:
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| Assisted Pull-up Machine |
I first drop my the assist down to 90 lbs and did 5 reps. And then Colin suggested that I keep dropping 10 lbs and 1 rep each time. So it went 80/4, 70/3, 60/2, 50/1, 40/1. The last one was something I wanted to see if I can do. It can't hurt, and I'll know where my failure point is. I almost made it; but it's safe to say that I can do one pull-up with 50 lb assist.
So, what does this prove. I've probably been holding myself back; for whatever reason. I guess I'll have to see when we do more than 5 pull-ups; say 10 or more and see how much assist I really need, and keep it challenging. I will try each week by dropping 10 lbs on the assist with the above setup. I think I will also move away from the Assisted Pull-Up Machine and start using the bands. I just have to find the band that will work the best. More post WOD testing to come.
Until then, tackling one WOD at a time!!!
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