May 21, 2011
May 25, 2011

As if Thrusters weren’t maddening enough, Sunday’s class took a multi-step approach to performing this pillar of CrossFit exercises.

Strength: Thruster Complex = 15 x 1 Power Clean, 1 Front Squat, 1 Thruster

Standards: Each movement had to be a separate and distinct piece; increase weight over the course of the 15 sets – if you hit a max effort weight before completing 15 sets, drop down approximately 10-20 pounds (depending on how early you hit the wall) and then attempt to complete the remaining sets at that weight.

Thrusters were clearly the limiting factor in the complex (as planned), although time and pacing certainly played a pivotal role as well.

Met-Con: Jackie-esque = 1000m Row, 50 Box Side Steps, 30 T2B (or K2E)

Box Side Steps = Start beside a plyo-box with one foot on the box; push off and move the foot from the floor to the box, being sure your hips open fully; transfer the foot that started on the box to the floor on the opposite side, while the foot that had been on the floor at the beginning remains on top of the box. That sequence equals one rep.

Not quite as bad as last Sunday, but a tough workout all the same.

Congratulations are in order for Sara, Reggie, and Jenn Sargent who all traveled down to Bridgewater College to compete in the Blue Ridge Open Olympic weightlifting competition on Sunday.

Congratulations are also in order for Tom and Ami for the birth of their new baby boy, Anthony Arend, who was born late Saturday, early Sunday. This falls closely on the heels of Mike and Jen Choi’s baby girl, Maggie, who was born early Friday morning. Congratulations to all the new parents!



  1. Steph says:

    Congrats to Tom and Ami!!! When’s Ami coming back to CFDC?! It’s not the same without her! Ami we need you back!! Bring Nick, we’ll make him do some burpees to tire him out so he sleeps through the night 😉

    Came in early and did the programming Chris made up for me – squats, strict presses and a pull-up-biking metcon.

    Went up to 125lbs on the squats and got 6 reps for AMRAP.

    Helped Erica on her cleans and thrusters. Her cleans improved quite a bit by the end. Good work Erica! I know you don’t like cleans but the more you do them the more comfortable you’ll get!

    Good work in class everyone!

  2. Sara says:

    Congrats Tom and Ami! I second Steph’s comment about Ami coming back.

    I worked on the same bar as greg. I worked up to 120lbs. Failed on the thruster at 120 so I finished off the last set at 100lbs. This was a tough strength workout.

    Metcon wasn’t so bad. I rowed pretty slow decided to take it easy.

  3. Erica says:

    If I can get the amazing encouragement and support from Steph every time I do cleans, I promise to do cleans EVERY CLASS!!!

    Feeling super excited that I was able to walk today after yesterday’s class. Although I am still sore…

    Way to go competitors!

  4. Steph says:

    Yay, Erica commented!!! Amelia? Anytime soon? 😉

    Yes, Erica, do more cleans, you’ll grow to love them!!!

  5. SaltyHat says:

    Erica, learn to love the cleans!! Honestly, your cleans have come a long, long way, and while they may have farther to go (and honestly, each and every one of us needs work on our Olympic lifts), you should be proud of how far you’ve come.

    Now, go lift some more weight.

  6. TomandAmi says:

    Thanks everyone for the well wishes – Ami an dAnthony are doing great. Hope to see some of you tonight.

  7. edgy reggie says:

    Congratulations to Ami and to my “brother-from-another-mother,” Tom.

    Ami, you are missed at CrossFit DC. Your spot is always available when you return. 🙂

    Power clean-front squat-thruster complex: I worked up to 70kg (154#). I only did eight total sets, but I was really feeling winded after about round seven. Did I just compete the day before? 🙂

    Met-con: Did the 1000m row in 3:30.8, and took it easy on the last two exercises.

    @Erica: You’re really improving on your cleans. Now practice, practice, practice! 🙂

    “Not too bad for an old man.” – CFDC’s own ODB