November 22, 2009jhannafitness27 Comments on Monday Workout: Heavy Thrusters and Gymnastic Work Monday Workout: Heavy Thrusters and Gymnastic Work Strength 3-3-3-3-3 Thrusters (compare to 10/19 or 10/7) WOD 3 Rounds of: 25 hollow rocks 20 mini-tap swings 25 arch-rocks
27 thoughts on “Monday Workout: Heavy Thrusters and Gymnastic Work”
Any video of what a mini-tap swing is?
http://www.youtube.com/watch?v=o3s9xEBD9mE She does some taps in this one… but she also does a lot more. And I love her explanations. Can we do “whips”?
“somebody call 911 shorty fire burning on the dance floor… whoa oh oh”… I had to watch this video again because I wasn’t through laughing. That girl cracks me up. “A pullover is very basic. Watch. [does pullover] Okay that’s the pullover.” hahaha love it. But I am with Tim: what are “mini-tap swings”?
From what we were told this morning, a mini-tap swing is the first thing she does in the video Elizabeth posted above (where she is using the bungee cord). Basically, you hang from a pull up bar, bend at the waist, legs straight. and get the tops of your feet up to the bar.
I say ‘what we were told’ rather than ‘what I did’ because none of my reps came close to looking like they should have. It was a sad, sad morning.
Thrusters: 89, 111, 111, 116, 121
Here’s an example of the what mini-tap swings are–it’s at about the one minute mark in the video. Although the guy in the video doesn’t really open his shoulder angle in the front as much as I would like to see that’s the general idea.
Thrusters: 67, 77, 82, 82, 82
Oh wow Monday Funday! Can bridge push-ups be a new modification for hand stand push-ups?
thrusters: 99×2, 111×3
then did hollow rocks, arch rocks, mini-tap swings, jumping muscle-up work, handstand push-ups, and ring dips
Training at CrossFit BWI for the week
3*#67, 3*#95, 3*#105, 3*#95, 3*#95
WOD: 5 rounds of 10 toes to bar and 15 GHD back extensions
5:19 WOD, 279# Back Squat (PR, 2x Bodyweight), 309# DL
95,105,110, 110, 110
50, 50, 55, 60, oops. 7:36 and I suck at hollow rocks.
You, Hillary, and I should start a “hollow rocks are impossible” club. I seriously have no idea how to do them.
Amen, sistah. I blame the booty.
Jason told me the booty is supposed to be the fulcrum. If this is true, I think I have got this a LOT more figured out!
60(2 reps), 55×4…frustrating thruster day.
7:46 on the WOD
65, 67 x 4
5:15 on the WOD
… and 3 kipping pull-ups!!! (not in a row though)
Woo Hillary! And yes, I agree about the booty being an obstacle.
89,111,111,111, then a shoulder pop 🙁
4:46 on the WOD
111, 116, 121 x 3
Not sure on my time I forgot to ask for the second time (brain does not function after work outs!)
I will guess 5:35 because I was after Hillary 🙂
89×2 then 133×3 FS as the shoulder started bugging me.
5:43 for WOD.
25, 30 x 4