Well Hello, Thrusters… We Meet Again

I’ve seen lots of photos like this:

photo from CrossFitJulia 

But I’ve never done walking lunges with a plate overhead. So when I got the tweet of our CrossFit Women workout last night, I was super excited. We were supposed to do four rounds of 20 with a 45-lb. plate. I felt like this:


But it was raining this morning, and Crystal made a last-minute modification to the plan.

CrossFit Women Workout
4 rounds for time, 20-minute cut-off:
20 box jumps
20 dumbbell deadlift, 30#
20 dumbbell thruster, 25# (RX’d was 30#, but I couldn’t do it)

My disdain for thrusters is well-documented, so you can imagine my disappointment. Gone was my semi-man-training… replaced with my arch-nemesis. I felt like this:


But I gutted it up and I’ll tell you what: I worked Hard. Really, really hard.

My time: 18:08

We finished up with three rounds of 10 pushups with our feet on a med ball and 20 leg extensions with our feet on the ball. By that time, I was just a moving blob of molecules.

I drove home in a daze, ate sweet potatoes and eggs like an animal, and fell back into bed for a 40-minute, dead-to-the-world power nap. Just a few minutes ago, I got an email with final instructions for the Bataan Memorial Death March. Now I feel like this:


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  • Amber says:

    Girl, you rock.

  • Heidi says:

    MEL! You are a rock star. Great work!!
    Now that I've joined Alamo Crossfit I have a WHOLE. NEW. RESPECT. I however, love thrusters! 🙂

  • Melissa 'Melicious' Joulwan says:

    Thanks, Amber! I'm going to swagger down the hall today and remember you said that 🙂

    You should have seen me after that workout. I was drenched in sweat, and my chest was heaving. HEAVING!

    Thrusters [grumble, grumble]

  • Barbara says:

    Oh yeah..I saw you working hard over there! Great job girl! Die thrusters die!

  • Anniebug, bugger or BUG. says:

    Man! I am with you on this one. I came in at 9am this morning to make up this class with Carey and while it was POURING outside, they decided to keep the plate carry in the workout. For some reason, instead of subbing it out with thrusters, they added a fourth movement! EEEEP.

    No one finished and I only got through three round + 20 DL. Time was called just as I picked up the DBs for thrusters. This was a VERY deceiving workout on the board…my legs are SPENT. Personally, I'm glad that I didn't eat box cause at one point, my legs felt like jello.

    Good job on your time! and thrusters! and just kicking fitness ass on this rainy day!

  • Rachel C says:

    So that workout sounds awesome! I think I want to do that today or in the next few days. One question. Are the dumbbells 30#s in each hand, or 30# total?

  • Melissa 'Melicious' Joulwan says:

    The dumbbells are 30# in each hand. That's kind of light for deadlifts, but the idea is to go fast through the deadlifts, then use the same dumbbells for the thrusters. I tried the thrusters with 30#, but realized there was no way I could do four sets of 10. Have fun with it! Post back and let us know how it goes!

  • Rachel C says:

    Okay so I really dig this workout! I am definitely going to put this on my repeat list! I did the same as you, had to scale it down to 25#, but my reason is because I just got my cast off (I broke my wrist in January) less than two weeks ago and holding a 25# dumbbell didn't hurt, but holding the 30# did. So, opted for the more conservative route. I will be upping that weight next time though! My time: 12:02. But, would have been much slower with 30! Thanks for the idea! I am limited to what I can do at the moment, but this was perfect!!

  • Melissa says:

    Whew, that sounds tough! As ugly as that was, I would do that anytime over Overhead Lunges. That's a combination of my two worst enemies!! I hate them with a passion.

  • Melissa 'Melicious' Joulwan says:

    Rachel C –> That's an awesome time! Jeez. Nice going.

    Melissa –> I LOVE overhead lunges… but I think it's cause of my roller derby days. I can lunge for miles.