February 16, 2013
The Thruster is— “simply”— a front squat straight into a push press.
THE STORY BELOW IS WHAT THE GYM CROSSFIT KILO IS ALL ABOUT!!!
written by Kilo gym member, Michael Flanagan:
“This is probably my last post since I am moving to Dubuque. The #1 thing I will miss from the Waterloo/Cedar Falls area is this gym. I started at CrossFit Kilo 1 July 2010 and at that time I was trying to train for sprint length triathlons and was in Physical Therapy 3x/week (rib that kept popping out of my chest and a shoulder that was rolling forward due to time spent on computer at work). When I started, I believe that there were only 3 of us in the class at 6pm and that was the only class after 4:30pm…
My body weight is exactly the same as it was when I started, but my strength is 100x greater. I still remember walking in the gym and seeing people doing muscle-ups and handstand push-ups and thought that I would never be able to do that, thinking “I have too much grey hair”…. Doing them.
There are many things I have learned, a few of them are:
1. Squats are awesome and deep squats rule
2. Turning ON the “mental switch” right before a lift is key. This takes practice and a routine.
3. If you step up to the bar afraid, you have already failed
There are many highlights that I will remember from my time here including interaction with others in the classes and time spent bullshitting with Armand and other trainers between lifts.
Thank you to everyone that I have met and to all the trainers at the gym.
A few totals from my time here (recorded in Beyond the Whiteboard – does not include warm-ups):
Deadlift = 250,990 kg
Back Squat = 154,218 kg
Rowing = 119,000 meters
Running = 109,000 meters
Overhead Squat = 41,869 kg
Bench Press = 38,598 kg
Front Squat = 38,133 kg
Push Press = 37,257 kg
Thruster = 36,866 kg
Shoulder Press = 24,673 kg
Clean &Jerk = 24,408 kg
Power Clean = 19,327 kg
Snatch = 16,982 kg
Total Weight moved (added from above): 683,321 kg
Days at gym = over 300″
Good Luck Michael and Genevieve! Glad you were part of The Gym!! Don’t forget to hit us up when you are back in town!
With a partner 25min As Many Rounds As Possible 5 Burpees and 10 Thrusters (35/50). Alternate rounds with your partner.