Above: Matt Stonkus from CrossFitters For A Cure does the row/bench press WOD on Monday. Great times!
"Brass Ring"
Get as far as possible in 18:00:
Run 400m – 20 'man on fire' burpees
Run 400m – 20 pullups
Run 400m – 20 box jumps
Run 400m – 20 kb swings (1.5pood)
Run 400m – 20 burpee box jumps
Run 400m – 20 BCTs
Best quote from yesterday: "I quit my job to do OnRamp. No lie." – Sarah Palumbo
Beginning today, our summer Intern crew will be posting exercise progression descriptions (based off our Progression placards at the Park.) Here's the first:
The Thruster, by Josh Deluco
Thruster
A thruster is a common movement used in CrossFit. It involves both upper and lower body strength combined with technical skill. Sometimes people new to CrossFit have a difficult time grasping the thruster and may not being able to coordinate their body in the proper positions. In this case the movement is broken down into separate steps and skills. These steps allow for the steady progression through each phase of the movement by breaking it up into smaller movements. These steps are as follows:
1) Squat – With keeping equal pressure on the feet, the athlete must position their hips behind their heels. At the bottom of the squat the majority of the pressure should be on the heel and very little on the toes. The athlete then rises from the bottom of the squat position by first activating their hips forward while keeping a slight forward lean. The athlete should be able to complete 20 repetitions nonstop before moving onto the next step.
2) Push Press – The push press assists with the upper body development for the thruster. The athlete first holds the bar in the rack position. Then, the athlete dips their knees slightly to help with the overhead drive and at the same time the athlete presses the bar from chest to overhead. It is important that the athlete finishes with the bar completely locked out and their upper arms behind the ears. The athlete should be able to complete 10 push press in a row with a 35lbs bar before moving on.
3) Front Squat – Next is the front squat, which focuses on the beginning of the thruster movement. The athlete begins by holding the bar in rack position. Then like the squat, lower themselves below 90 degrees. It is important to make sure that the athlete does not roll onto their toes and keeps the pressure on their heels. Finally, the athlete rises back to rack position in a smooth and controlled manner. Ten front squats with a 35lbs bar should be completed by the athlete before moving on.
4) Wall Ball – The last step before the completion of the movement is wall ball. The athlete holds the medicine ball beneath their chin and then descends into the front squat position. Once the athlete reaches below 90 degrees, they then ascend quickly and push the ball overhead to reach a certain height (this height may vary depending on WOD). After that the athlete catches the ball and rapidly descends back into a front squat. The athlete should be able to complete 20 of these in row without dropping the ball before moving on.
5) Thruster – Using all of the previous steps the athlete now posses all of the tools to complete the thruster movement. Starting from a rack position the athlete descends into a very low front squat, then quickly ascends to the top, transferring smoothly into a push press. The bar then returns to the chest in rack position. It is important to remember that the bar must move in an almost completely vertical manner throughout the movement in order to obtain maximum efficiently.