Greetings all! Hope everyone has gotten off to a strong start for the new year from setting to goals in the gym, to pushing to get that promotion at work. For me, I am working on getting back to where I was with my WODs. With the lack of WODs from the past several months, it has taken a toll. To my surprise, not nearly as much as I thought it was going to. No complaints on that! Some of my metcons have gone down, flexibility for sure, and a little strength. Why I could understand how some people would be upset at losing progress they have taken so long to obtain, I'm looking at it as a new starting point. I still have all of the muscle memory I just need to put it to use! Think of it this way, my starting point now, is WAY the hell better than it was back in August of 2008 when I really started. I'm still in a good place and I will pass where I was back in August 2012 before the year is out.
Shoulder Press 5x3
95, 115, 125, 125, 130 (2)
4 RFT:
15 Push Press 75#
200m run
Time: 7:41
Showing posts with label push press. Show all posts
Showing posts with label push press. Show all posts
23 January, 2013
16 July, 2012
Weekend recap
04072012
On Saturday we held a coaches WOD. We are trying to get in the habit of holding one once a week. As coaches, we typically see each other in passing getting ready to coach the next class, or just finishing up their own workout. It's nice that we are able to get together and workout since we usually workout by ourselves. I myself have no issue working out on my own. I'm very fortunate that I have enough drive and motivation to be able to do that as I know many do not. For me, I feel that this motivation comes from the fact that I remember where I used to be. I simply refuse to go back and I will do whatever it takes to make sure of that. Back to the WOD....
Chipperson
For Time:
400 m Run*
10 G.I. Janes
20 Push Presses 95/65#
30 Overhead Squats 95/65#
40 Deadlifts 95/65#
30 Pull-ups
20 Weighted Lunges 95/65#
10 Hang Cleans 95/65#
*Must run 400m somewhere within chipper
Time: 10:34
This wasn't a bad little WOD. Other than trying to beat Nick, my goal was just to push through as quickly as I could with minimal rest. I decided to get the run over with first as I figured if I waited, my run time would suffer a lot. Burpee pull ups suck. Though after watching the games, I gather burpee muscle ups suck worse. I will be finding out today just for fun! The PP and OHS I got through unbroken. For the DL, I did 20 and dropped the bar. I was planning with the pull-ups to to 3 sets of 10. I was ahead of Nick at this time but had a feeling he was going to pass me on this. First 10 I went through with no problem. The second set.....yeah I did 5. Then 5 more.I did try! The last 10 were 7 and 3. Nick did finish before me by a couple of seconds and when I was done I ran to the bar. Threw the bar on my back and got through the lunges without any issues. I HAD planned on going unbroken with the cleans but alas my grip had other plans. I got through 6 before I just let go. It was only 2 seconds before I picked it back up but then I dropped it again after 2! Damn! Again, picked it back up and finished. When I was done I could see Nick out of the corner of my eye.*sigh* I didn't even have to ask....he got 10:30. So close! That's ok....next time. While I know I mentioned above I have no issue with working out alone, every now and again, it is fun to get together with fellow family and knock one out with a little friendly competition....even if they don't know they are competing.
Later on in the day I felt like I had all of this energy and I just needed to get rid of it. I ended up going back to the box at 1930 to get another WOD in. I'm sure this was also in part to watching all of the amazing games athletes (Thank you Jimmy's Old Town Tavern for hosting the CF games stream!). I decided to get it on with one of the ladies that I have yet to try.
Karen
150 Wall Ball Shots for time
Time: 6:50
So long as I got under 10, I was going to be happy. This time I remembered to wear my oly shoes. It really does make a difference and gave a really good foundation. I was initially going to break it up into sets of 25 but once I got to my first 25, I knew I could push a few more so I ended up breaking it up into sets of 30. The only set I didn't complete as 30 was the last one. That one I broke up as 20/10. Not going to lie, I was surprised at the time!
13072012
Friday the 13th run for your life! Just kidding. I was in the mood for something quick and with weights. Seeing as I want to get all of the girls done before I leave, I figured I would hit up Grace for some fun. Now it is true I did Grace already but this was more about if I could get her done under 3.
Grace
30 Clean and Jerks for time
Time: 3:06
Noooooooo! honestly I have nothing to complain about. This was 0:33 faster from the last time. This doesn't mean I won't try to hit her up one more time before I leave.
On Saturday we held a coaches WOD. We are trying to get in the habit of holding one once a week. As coaches, we typically see each other in passing getting ready to coach the next class, or just finishing up their own workout. It's nice that we are able to get together and workout since we usually workout by ourselves. I myself have no issue working out on my own. I'm very fortunate that I have enough drive and motivation to be able to do that as I know many do not. For me, I feel that this motivation comes from the fact that I remember where I used to be. I simply refuse to go back and I will do whatever it takes to make sure of that. Back to the WOD....
Chipperson
For Time:
400 m Run*
10 G.I. Janes
20 Push Presses 95/65#
30 Overhead Squats 95/65#
40 Deadlifts 95/65#
30 Pull-ups
20 Weighted Lunges 95/65#
10 Hang Cleans 95/65#
*Must run 400m somewhere within chipper
Time: 10:34
This wasn't a bad little WOD. Other than trying to beat Nick, my goal was just to push through as quickly as I could with minimal rest. I decided to get the run over with first as I figured if I waited, my run time would suffer a lot. Burpee pull ups suck. Though after watching the games, I gather burpee muscle ups suck worse. I will be finding out today just for fun! The PP and OHS I got through unbroken. For the DL, I did 20 and dropped the bar. I was planning with the pull-ups to to 3 sets of 10. I was ahead of Nick at this time but had a feeling he was going to pass me on this. First 10 I went through with no problem. The second set.....yeah I did 5. Then 5 more.I did try! The last 10 were 7 and 3. Nick did finish before me by a couple of seconds and when I was done I ran to the bar. Threw the bar on my back and got through the lunges without any issues. I HAD planned on going unbroken with the cleans but alas my grip had other plans. I got through 6 before I just let go. It was only 2 seconds before I picked it back up but then I dropped it again after 2! Damn! Again, picked it back up and finished. When I was done I could see Nick out of the corner of my eye.*sigh* I didn't even have to ask....he got 10:30. So close! That's ok....next time. While I know I mentioned above I have no issue with working out alone, every now and again, it is fun to get together with fellow family and knock one out with a little friendly competition....even if they don't know they are competing.
Later on in the day I felt like I had all of this energy and I just needed to get rid of it. I ended up going back to the box at 1930 to get another WOD in. I'm sure this was also in part to watching all of the amazing games athletes (Thank you Jimmy's Old Town Tavern for hosting the CF games stream!). I decided to get it on with one of the ladies that I have yet to try.
Karen
150 Wall Ball Shots for time
Time: 6:50
So long as I got under 10, I was going to be happy. This time I remembered to wear my oly shoes. It really does make a difference and gave a really good foundation. I was initially going to break it up into sets of 25 but once I got to my first 25, I knew I could push a few more so I ended up breaking it up into sets of 30. The only set I didn't complete as 30 was the last one. That one I broke up as 20/10. Not going to lie, I was surprised at the time!
13072012
Friday the 13th run for your life! Just kidding. I was in the mood for something quick and with weights. Seeing as I want to get all of the girls done before I leave, I figured I would hit up Grace for some fun. Now it is true I did Grace already but this was more about if I could get her done under 3.
Grace
30 Clean and Jerks for time
Time: 3:06
Noooooooo! honestly I have nothing to complain about. This was 0:33 faster from the last time. This doesn't mean I won't try to hit her up one more time before I leave.
07 July, 2012
Today and yesterday
So Thursday was a forced rest day. Even though I really did want to workout, I knew because I did a workout on Wednesday, I would have to rest for Thursday. Instead I just some stretching which still counts as an active rest day! I had debated on rollerblading but that will be for next week.
Friday 06072012
15 minutes to establish a 1RM Front Squat and Push Jerk.
Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.
1RM: 210#
This was the most that I have push jerked ever. Very happy about that. 210# over my head how crazy is that. I know it isn't the largest number but it is a PR for me and as such I shall celebrate accordingly. I felt like I could have done an extra 10# but I know that when it comes to increasing the weight, it is not about adding 10,20, 30#. It is a gradual process that takes time. Even a 1# gain is a great thing. You have asked your body to perform something that it has not done and that should be celebrated.
Then
3 rounds for time of:
25 Jumping Squats 45#
25 Push Press 45#
Run 400m
Time 10:31
When I first started this workout I thought man this 45# is not really a lot.....how my mind changed after the first set. Jumping squats with a weight will definitely task your legs especially when you have to run. A nice little bit of humble pie never hurts anyone.
Saturday 06072012
50 Kettlebell Swings 53 lbs
25 Burpees
15 Toes-to-Bars
5 Snatches 135 lbs
15 Toes-to-Bars
25 Burpees
50 Wall Balls 20 lbs
Time: 14:31
My goal going into this workout was to hit 15 minutes and I'm happy to say I was successful. I knew going into this it was really going to put my lower half to work and that I was doing to just have to endure it. By the time I started the wall balls, my legs were not that thrilled with me. I was not able to do them unborken but the breaks were short....say like 3 breaths. A good way to end the WOD week.
Friday 06072012
15 minutes to establish a 1RM Front Squat and Push Jerk.
Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.
1RM: 210#
This was the most that I have push jerked ever. Very happy about that. 210# over my head how crazy is that. I know it isn't the largest number but it is a PR for me and as such I shall celebrate accordingly. I felt like I could have done an extra 10# but I know that when it comes to increasing the weight, it is not about adding 10,20, 30#. It is a gradual process that takes time. Even a 1# gain is a great thing. You have asked your body to perform something that it has not done and that should be celebrated.
Then
3 rounds for time of:
25 Jumping Squats 45#
25 Push Press 45#
Run 400m
Time 10:31
When I first started this workout I thought man this 45# is not really a lot.....how my mind changed after the first set. Jumping squats with a weight will definitely task your legs especially when you have to run. A nice little bit of humble pie never hurts anyone.
Saturday 06072012
50 Kettlebell Swings 53 lbs
25 Burpees
15 Toes-to-Bars
5 Snatches 135 lbs
15 Toes-to-Bars
25 Burpees
50 Wall Balls 20 lbs
Time: 14:31
My goal going into this workout was to hit 15 minutes and I'm happy to say I was successful. I knew going into this it was really going to put my lower half to work and that I was doing to just have to endure it. By the time I started the wall balls, my legs were not that thrilled with me. I was not able to do them unborken but the breaks were short....say like 3 breaths. A good way to end the WOD week.
20 January, 2012
More strength please!
17012012
So my wrist still being a little sore, I decided to continue with a deload strength day. I was getting a little antsy though truth be told. I was ready to left some heavier weights but at the same time I don't want to further injure my wrist. I decided to do Shoulder Press since that is one of my weaker lifts plus I had not done it in a while.
Should Press 3 x 5
115, 115, 115
I felt pretty good with that as well I should have! Again, really focusing on the form making sure I had a tight midsection, ribs locked down, active shoulder at the top of the press, arms locked out, making sure the bar is traveling straight i.e. get my head out of the way.
Shoulder Press 12=>15
95# 12 reps
Not too much of a problem with this either. My max is only 100# with this one so not a huge drop in weight. I typically do this one right after a 3 x 5.
20-15-10
Push Press 95#
Box Jump 30''
Time: 6:54
I banged my knee on the box (which actually explains why my knee was hurting yesterday come to think of it), but otherwise it went well. The first set of push press was unbroken. I honestly thought all of it was going to be unbroken but yeah I was wrong. 15 was 8, 5, 2 and the 10 was 5 and 5.
19012012
Well today was all about strength and frankly I wasn't passing it up. It has been almost two weeks with my wrist and I figured what the hell lets see what happens. I got to the box early with Stevie and Conan was about to to an intro for 3 and asked if I could shadow him to which he said yes. In addition, I was able to teach them the air squat which was a lot of fun! I like going through the intro with the other coaches to get a feel for how they do it. Good learning experience.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
95, 115, 125, 135, 145 (PR)
115, 135, 145, 155, 175(f)
135, 155, 160, 160, 170 (PR)
Total weight moved: 6,165#
As you can see I got way ahead of myself with the last set of the push press. I should have gone up by 5# at the most. Had I remembered what my last time had been (serves me right for not getting it before the WOD), that's exactly what I would have done. I would have ended up with 3 PR's instead of two and with no failure.
My wrist felt fine after and when I got home I iced it down. The real question was how was it going to feel today. The answer to that is, no worse than it did prior to the workout. I still had my appointment at Recharge and he used this, what I like to call, mini jackhammer to help with blood flow and to break things up. They are the only place in Virginia that has one. Lucky me. Oh it does not feel good. But I will gladly take some pain today if it means my wrist will heal that much faster and you know what? It feels better after getting it done. Tomorrow I will be going to the IDC (Instructor Development Course) and CrossFit Impavidus that Jerry and Conan created. This is for the assistant trainers.
The IDC
will cover the various areas of instruction and how instructors can
apply them to create a positive learning experience for their students,
and helps build a strong foundation of educational knowledge for use
when planning and delivering lessons. The general information covered in
an IDC is applicable to all potential instructors/trainers/coaches,
regardless of instructional specialty."
It's going to be a great time and I am looking forward to it!
So my wrist still being a little sore, I decided to continue with a deload strength day. I was getting a little antsy though truth be told. I was ready to left some heavier weights but at the same time I don't want to further injure my wrist. I decided to do Shoulder Press since that is one of my weaker lifts plus I had not done it in a while.
Should Press 3 x 5
115, 115, 115
I felt pretty good with that as well I should have! Again, really focusing on the form making sure I had a tight midsection, ribs locked down, active shoulder at the top of the press, arms locked out, making sure the bar is traveling straight i.e. get my head out of the way.
Shoulder Press 12=>15
95# 12 reps
Not too much of a problem with this either. My max is only 100# with this one so not a huge drop in weight. I typically do this one right after a 3 x 5.
20-15-10
Push Press 95#
Box Jump 30''
Time: 6:54
I banged my knee on the box (which actually explains why my knee was hurting yesterday come to think of it), but otherwise it went well. The first set of push press was unbroken. I honestly thought all of it was going to be unbroken but yeah I was wrong. 15 was 8, 5, 2 and the 10 was 5 and 5.
19012012
Well today was all about strength and frankly I wasn't passing it up. It has been almost two weeks with my wrist and I figured what the hell lets see what happens. I got to the box early with Stevie and Conan was about to to an intro for 3 and asked if I could shadow him to which he said yes. In addition, I was able to teach them the air squat which was a lot of fun! I like going through the intro with the other coaches to get a feel for how they do it. Good learning experience.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
95, 115, 125, 135, 145 (PR)
115, 135, 145, 155, 175(f)
135, 155, 160, 160, 170 (PR)
Total weight moved: 6,165#
As you can see I got way ahead of myself with the last set of the push press. I should have gone up by 5# at the most. Had I remembered what my last time had been (serves me right for not getting it before the WOD), that's exactly what I would have done. I would have ended up with 3 PR's instead of two and with no failure.
My wrist felt fine after and when I got home I iced it down. The real question was how was it going to feel today. The answer to that is, no worse than it did prior to the workout. I still had my appointment at Recharge and he used this, what I like to call, mini jackhammer to help with blood flow and to break things up. They are the only place in Virginia that has one. Lucky me. Oh it does not feel good. But I will gladly take some pain today if it means my wrist will heal that much faster and you know what? It feels better after getting it done. Tomorrow I will be going to the IDC (Instructor Development Course) and CrossFit Impavidus that Jerry and Conan created. This is for the assistant trainers.
"An IDC is meant to provide students with the basics
of good instruction (adult learning techniques), how to organize and
manage classes, and how to design, develop and deliver lesson plans.
The course is not meant to make you a Subject Matter Expert (SME) in
any particular field (CrossFit, Firearms, Scuba Diving, Basket Weaving,
etc.). After completing an IDC, a potential trainer/instructor/coach
should be able to put together and carry out a successful class, given
the proper time to research the topic and rehearse.
It's going to be a great time and I am looking forward to it!
06 December, 2011
Recap: Wed, Fri, Sat, Sun
30 November
Shoulder Press 3-3-3-3-3
100, 120, 125
I was not thrilled with this. By now I should be able to complete the 5 reps of 125#. Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now. I need to re-evaluate and make sure I am doing everything properly i.e. record myself.
Shoulder Press 12 =>15
100# at 12 reps
This was my first time completing this workout at 100# for 12 reps. I was happy that I at least have progressed on this one.
AMRAP in 15 min. of
7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders
I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came. There were a few times where I got tripped up on the rope as well which did not help with the time. Didn't have any issues with the sit-ups.
02 December
15 Reps of each:
Shoulder Press, Push Press, Push Jerk. After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.
SP: 95#
PP: 115#
PJ: 135#
03 December
Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.
Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.
100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m
I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#
04 December
Overhead Squat 5-5-5-5-5
115, 130, 140,150, 160 (4)
I'm not going to lie. I honestly did not feel like working out that day. I'm not sure why. It has actually been quite sometime since I have felt like that. I didn't feel extra motivated. As you can see I still went and I have no regrets about going. I mean honestly who could have regrets about getting stronger.
Shoulder Press 3-3-3-3-3
100, 120, 125
I was not thrilled with this. By now I should be able to complete the 5 reps of 125#. Granted I know that Shoulder Press is usually pretty slow in the progression department so I'm not expecting some huge gains but I have been trying this one for what seems like a while now. I need to re-evaluate and make sure I am doing everything properly i.e. record myself.
Shoulder Press 12 =>15
100# at 12 reps
This was my first time completing this workout at 100# for 12 reps. I was happy that I at least have progressed on this one.
AMRAP in 15 min. of
7 Sit-Ups
7 Pull-Ups
7 Double Unders
Total: 17 + 2 double unders
I was shooting for 18 on this one but my arms were getting worse on the pull-ups as each round came. There were a few times where I got tripped up on the rope as well which did not help with the time. Didn't have any issues with the sit-ups.
02 December
15 Reps of each:
Shoulder Press, Push Press, Push Jerk. After each lift, do 10 ring dips and 10 sit-ups then rest 1-2 minutes.
SP: 95#
PP: 115#
PJ: 135#
03 December
Tabata Style 3 minutes work/ 1 minute rest for each station. Team with the most points wins that specific station.
Split into teams and start at a station. Work for 3 minutes at the station. Then at the 1 minute rest, add your points (see points below) and then move to the next station. Points are the total for each individual then added together for the team.
100 m Run 1 point for each 100m
29 m Tire Flip 1 point for each 29m
Kettlebell Swing Points .5(<35#), 1(53#), 2(72#)
Wall Ball Points .5(air squat), 1(<14#), 2(14/20#)
52 m Overhead Walking Lunge Points .5(<10#), 1(25#), 2(45#) for each 52m
I did 7 runs, 3 tire flips, 100 KB swing at 53#, 50 Wall Ball at 20#, 1 lunge @ 45#
04 December
Overhead Squat 5-5-5-5-5
115, 130, 140,150, 160 (4)
I'm not going to lie. I honestly did not feel like working out that day. I'm not sure why. It has actually been quite sometime since I have felt like that. I didn't feel extra motivated. As you can see I still went and I have no regrets about going. I mean honestly who could have regrets about getting stronger.
17 November, 2011
16 November 2011
After that abysmal display of my back squats, I decided I need to put in strength days two times per week. Thinking more I also need to put in some endurance work as well. Maybe one week will be two strength and the next week will be two endurance. I like that. So I decided to try my hand at deadlifts this time. I recorded myself too. Going to critique myself and also send it to coaches to see how my eye is plus this is a good learning tool.
Deadlift 3-3-3
295, 315, 320
5# more from the last time so I'm happy about that. Lets see what those videos look like though and my form. I was very aware of keeping my shoulders back as that is my problem when I am deadlifting. After I was done I hit the WOD.
20 AMRAP of
10 Deadlifts 95#
8 Hang Clean 95#
6 Push Press 95#
Total: 13 + 6 Hang Clean
By the end of this I could barely close my hands. It was a very good workout to say the least.
Deadlift 3-3-3
295, 315, 320
5# more from the last time so I'm happy about that. Lets see what those videos look like though and my form. I was very aware of keeping my shoulders back as that is my problem when I am deadlifting. After I was done I hit the WOD.
20 AMRAP of
10 Deadlifts 95#
8 Hang Clean 95#
6 Push Press 95#
Total: 13 + 6 Hang Clean
By the end of this I could barely close my hands. It was a very good workout to say the least.
08 November, 2011
02 November 2011
New PR for me on the Shoulder Press!!! So happy I have been working hard to get more weight and I finally did it. Now lets see if I can keep it. I actually had a PR for all three lifts but it is the should press I was the happiest with.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
SP: 120, 125, 130, 135, 140
PP: 125, 130, 140, 145, 155
PJ: 135, 140, 145, 150, 160
A good day indeed.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
SP: 120, 125, 130, 135, 140
PP: 125, 130, 140, 145, 155
PJ: 135, 140, 145, 150, 160
A good day indeed.
01 November, 2011
31 October 2011
20-15-10 reps of:
Push Presses 95 lbs
Knees-to-elbows
Time: 4:08
20 seconds faster from last time!
Push Presses 95 lbs
Knees-to-elbows
Time: 4:08
20 seconds faster from last time!
20 September, 2011
19 September 2011
Sadly I am really short on time so just posting the WOD.....
Back Squat 3 x 3
255, 270, 285
4 rounds for time (15 min cap) of
10 Push Press 95#/65#
50 Double Unders
25 sit-ups
Time: 10:29
Back Squat 3 x 3
255, 270, 285
4 rounds for time (15 min cap) of
10 Push Press 95#/65#
50 Double Unders
25 sit-ups
Time: 10:29
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