Thrust Yourself Into Becoming A Better Athlete By Performing This Exercise

Written By: Mario Ashley, MBA

The term Thruster first appeared on February 10, 2001, which was also the date of the first workout to be posted online. Before starting CrossFit in 2009 I had never performed a Thruster.

If you’ve ever performed the Thruster you know how excruciatingly painful this exercise can be. The high neurological demand of the movement has caused some of the strongest men in the world to coward under 95lbs at high intensity.

This demand comes from CrossFit’s mission of implementing functional movements that require “moving large loads, long distance, quickly.” Although arbitrary in of itself when compared to movements like bicep curls and leg extensions we can acknowledge that such isolation exercise is no match to the Thruster.

The Thruster, in my opinion, is the epitome of functional movements.Except for the Snatch, the Thruster exposes more dysfunction in athletic capacity than any other exercise I know. It requires strength, power, speed, flexibility, and stamina.

Using the physics formula for Power (Power= Force X Distance/ Time) I inputted my ability to perform 50 Thrusters in 45 seconds using 95lbs. This is something that I have performed a handful of times to test the above mentioned physical skills. The amount of work my body is able to produce is such a short time cannot be overstated. In less in 1minute, I’m able to perform 1 horsepower!

Think about this…the exact definition of one horsepower is 33,000 lb.ft./minute. Put another way, if you were to lift 33,000 pounds one foot over a period of one minute, you would have been working at the rate of one horsepower. In this case, you’d have expended one horsepower-minute of energy.

So next time your performing Thrusters remind your self of this. Conjure up an image of Secretariat and do amazing work!

This Bear Complex is a BEAST!

You can create a complex of almost anything. I sometimes complex my coffee drinking with more coffee drinking. Kidding aside, complexes are a popular training tool that allows the athlete to build skill, strength,  and confidence with various movements in a continuous “unbroken” set. Recently, we have seen this technique move into the gymnastics world with great success.

I love the following complex because of its a fitting transition of movements given where the bar starts and ends.

This includes:

  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • BTN Push Press (Behind-the-neck)

One of the ways we try to challenge our members is by asking them to do two things:

  1. Add load when possible
  2. Complete under duress

Anyone good athlete can perform perfect technique when fresh, but a mark of a great athlete is one who can perform, on average, the same quality technique when tired. That’s more impressive to me.

We did that today by adding a small run/jog in between the complexes to increase the athlete’s heart rate while forces them to add load when possible.

The athlete’s score was the total amount on the bar when the workout was over.

This workout is the ultimate test of a Champion Athlete. High skill, great strength, good cardio. What more do you want out of life?




CrossFit Total: Things To Watch Out For

Anyone can test out their 1 rm max but can you do it when you have to complete three 1RMs with 15min caps on each?

By: Coach Luke

Strength: 1 RM strict press
(15 minutes to complete)
Things to watch for:
  • efficient bar path going overhead
  • bar over the base of the neck
  • elbows locked out overhead
Strength: 1 RM Back Squat
(15 minutes to complete)
Things to watch for:
  • efficient walk out
  • proper depth in the bottom position
  • aggressive coming out of the hole
Strength: 1 RM Deadlift
(15 minutes to complete)
Things to watch for:
  • bar near the shins
  • tight upper back
  • full lock out at the top

CrossFit Total Scores: