« Rest Day | Main | Snatch | WOD 5.14.17 »
Monday
May152017

Push Press | 5.15.17

Push Press

3 x 6

Go heavier than last week. Perform each rep as its own event (no cycling) and focusing on moving from a solid rack (bar on shoulders with elbows up and shoulders shrugged) to a stable overhead position. Hold each rep overhead for a 2 count before recovering.

Post loads to comments.
Exposure 4 of 8

_____________________

For Time:
21-15-9
Power Snatch 75/55
Wall Balls 20/14
Pull-ups

The Power Snatches should be light. Bias larger bumpers on lighter bars... no bailing the 10s. Scale the Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

Post time and Rx to comments.

 

Support K-9s for Warriors at Murph Day 2017!

On Monday, May 29th from 8am to 1pm, we'll be doing our annual Memorial Day "Murph" workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. Registration is still open! Go here to sign up.
 
For the second year in a row, we'll be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post-9/11. Founded in 2011 by Shari Duval with the hopes of pairing 12 Warrior-Canine teams a year, the program has graduated over 263 Warrior/canine teams. 90% of the dogs in the program come from rescue shelters or are owner-surrendered. 
Why should you support K-9s for Warriors?
  • There are 184 new cases of PTSD diagnosed every day from the ongoing wars in Iraq & Afghanistan.
  • 22 veterans of these wars commit suicide each day. 
  • Too often, prescription drugs are the only answer given to a veteran. The average warrior is on 10-15 medications when he begins the program. 92% will eliminate or reduce prescription medications after they graduate from K9s For Warriors.
  • More than 3.5 million dogs are euthanized in animal shelters every year. Many are wonderful dogs that can be trained to be service dogs for disabled veterans. 

You can learn more about the program and read success stories on the K-9s for Warriors website. Donations will be accepted the day of the event!

_____________________
Yesterday's Whiteboard: Snatch | Power Cleans, Sit-Ups
Cybernetics, Cesarean Sections, and Soccer's Most Magnificent Mind NY Times
Strategiest for Fighting Self-Doubt in Weightlifting
Catalyst Athletics

Reader Comments (17)

8am class
Push Presses
135, 145, 155
I've clearly started the cycle on the light side. Will be more aggressive after the de-load.

WOD Rx'd in 10:08
Very poor life choices in recent days showed up big time here. Lots of too long breaks. Still got 'er done though!

May 15, 2017 | Unregistered CommenterFox

7 AM with McRo

100 on the push press, although McD called me out on a couple of jerks. He also told me WHY I was doing it, which I had had no idea about before -- I have the strength to get the bar up without jerking, but sometimes I come forward on my toes too much, and then my knees have to bend to get my balance at the top. So now at least I know why it's happening, ergo how to fix it.

WOD in 8:42 with 15-9-6 pullups. I think I should have just Rx'ed the pullups in retrospect but then again I was doing them in 1s and 2s with a significant amount of staring at the bar between sets (if you can call 1 or 2 a "set").

Saw my mom this weekend. She's the same age as our awesome Constance and is not in good health. Seeing my mom, and then seeing a sign for Fit 55+ this morning, made me so happy that our gym is so inclusive of different ages and ability levels. I wish we could clone DO and send him to Northeast Philly to open a gym there. <3

May 15, 2017 | Unregistered CommenterStella

Push Press: 115x6, 115x5,F, 110x6
Failed behind on my last one of the second set - my right arm just gave out. Going down was definitely the right call for the final set, was an aggressive jump for this week.

WOD: 9:14 Rx
Power snatches in two sets each time (12-9, 9-6, 6-3). Wall balls unbroken. Pull-ups in mixed numbers from 7 to singles.

Sunday:

Snatch Complex: 73, 83x2, 93x2, 103x2, 108, 113FF
First fail didn't lock out, second bailed behind. Third week failing at this weight, but I swear the fails are getting better.

WOD: 6:55 Rx
First two rounds of power cleans unbroken, then 10-5-5. World of pain in my forearms after finishing.

Deadlift: 135x5, 225x5, 275x3, 305x3, 335x3

May 15, 2017 | Unregistered CommenterKayleigh

8AM with McDowell

105 on the push press. Everything moved really well. Didn't feel unbalanced or struggling to get the bar up. Feeling I'm at a good weight for week 4 of this cycle.

WOD in 9:43. 65 for Power Snatch, 16 WB to 10 foot target, Ring rows. I took very short breaks in between the rounds (Broke everything up into 2 sets for each round). Afterwards, I felt like I could have RXed the Power Snatches + Wall Balls with the ring rows. Pull-ups are still a challenge for me, but I'll get there one day.

May 15, 2017 | Unregistered CommenterRoose

8am with McDowell

125 for the push presses, 12:03 as prescribed for the WOD. Will not avoid potato chip dinners in the future...they're not helpful in the gym.

May 15, 2017 | Unregistered CommenterBrian

10 AM with Lauren and Brett
45/75/3x100 for push press-
was tipping forward- much better on the final set, which felt like I could have done more.
Metcon in 12:44-
Snatches @63#
very excited to finish the full volume of pullups- a slog for sure.

May 15, 2017 | Unregistered CommenterCharlesS

7am with McRo

75 on the push press. These felt pretty good. I like the pauses at the top.

Metcon in 8:40 with 45# snatches and ring rows. My legs are super sore from Squat Fest Saturday + Sunday non-CF activities and I'm glad I went a little lighter here. Took quick breaks throughout but mostly kept moving, felt good about pace. That white bar was like a cheese grater on my palms, though - I haven't had that issue on other bars, even with touch-and-go.

May 15, 2017 | Unregistered CommenterChristine

Hi everyone! I haven't posted in forever but I just finished AG Strength and I wanted to share my experience with you all. For anyone who is interested in doing it, I would highly recommend it. It was great to focus on upper body strength and everyone in the group made a massive amount of progress, from first pull-ups, to getting upside down against the wall for the first time and we all have abs of steel from all the core stuff we did.

My main goal going into this was to get one strict HSPU and I FINALLY did this on Saturday. Major achievement for me because I was nowhere near it at the beginning of the cycle.

I also went from a weighted pull-up with 15# to 35#. We did a load of tempo work with pull-ups and HSPUs and this really works.

Strict knees to elbow with absolutely no kip was a big fat zero on week 1. I did 15 on Saturday.

Loaded pushing- my strict DB press (tempo 3010) still needs work- went from 1 at my required weight of 40# to 3 reps on Sat- should have been 6 reps to clear that level but I'm not there yet. The weight was based on close grip bench press numbers.

The whole experience was great though- Ro is an encouraging and attentive coach. Everyone made huge progress and it was PR Central over at 608 on Saturday. Lots of fun and if you are thinking this could be helpful for you, try your best to get into one of the upcoming cycles. You won't regret it.

May 15, 2017 | Unregistered CommenterCharlie

Christine, it's not just you. "Cheese grater" is a 100% accurate description of that thing!

May 15, 2017 | Unregistered CommenterStella

Big +1 to Charlie's post - AG strength was a great way to eat our vegetables and do all the nasty work (tempo, accessory, focus on finish position) that makes our upper body stronger, and it led to a bunch of great results. I did a 60lbs weighted pull-up, and I couldn't do 25lbs in week 1!

+1 to Stella's post too - my mom is 68, and not really in great shape, but she attended a Fit55 class when she was visiting and really enjoyed it. It's a great class!

Sunday
1pm class
Snatched 135lbs, which is still a hard ceiling for me on a full snatch. Wod in 11min, the power cleans were fast (I love cycling power cleans!), but the situps just never ended.
2pm AG
Lots of cool ring dip practice, then a really interesting metcon with lots of high skill movements. Did my first jumping bar muscle up, which was scary. Was pretty tired, though.

Monday
9am Short Circuit including a 1min station for burpee box jumps, which was brutal.

May 15, 2017 | Unregistered CommenterDaniel R

Stella you can clone me after I die! Too weird to have two DOs out and about

May 15, 2017 | Registered CommenterDavid Osorio

@Stella - Most CF gyms will welcome any population...is it possible that any CF gym near her would be a "good" option? That whole thing about not letting perfect be the enemy of good?

May 15, 2017 | Unregistered CommenterFox

@Fox interesting...I have been to the box nearest them (unfortunately, not walking distance -- Mom doesn't drive any more) but have never thought to ask whether they're prepared to handle an older adult with multiple health issues. I think it could work if I bought her some private training, like what David does with Constance (since my mom has very similar health issues to what Constance started out with).

May 15, 2017 | Unregistered CommenterStella

@Stella so glad it's not just me! Like something gnawed on my palms.

Unrelated, your comment about your mom made me smile - I spent last weekend trying to convince my mother to try CF! Unfortunately she doesn't live in NYC either - this is the third affiliate I've been a member of and it's by far the most amazing group of people (and coaches).

May 15, 2017 | Unregistered CommenterChristine

Nice to hear about everyone considering their mothers doing Crossfit! My mom's unlimited year barre class expired recently, and she said she's so excited to try Club Pilates, Orangetheory Fitness, and that she'd "maybe even give crossfit a try". Hm!

I agree with you, Stella--there are many gyms in Detroit, but none that I've visited with the care, safety, clear direction and consistent feedback that CFSBK provides. I honestly would rather my mom do those other things...she had both hips AND both shoulders replaced post-chemo arthritis, so she's a unique case and I wouldn't want a mediocre coach to mess it up!

PP: 93x5 (went up 10# on a whim.), 88x6x2

WOD: 10:26 RX
Snatches 8-7-6, 8-7, 5-4
Wallballs: Very disappointed. We just did those 20 wall balls unbroken...I was sure I could do it, but my quads felt like jelly after snatching and I "had to"(?) break them up. Don't remember rep scheme because it was unintentional
Pull-Ups: 8-7-6, 8-7, 3-3-3

After consulting Ro, I think it would have been better for me to do smaller sets, especially on the snatches. 6-5-5-5, 5-5-5, 3-3-3 would have been better. Pull-ups definitely could have been smaller to not absolutely kill me. 6-6-5-4? 5-5-5? 3-3-3? I wonder if my time would have been better.

MY ABS ARE SO SORE FROM YESTERDAY!!! Bracing on the push-press was not happening.

Congrats, Charlie & Daniel. AG Strength looks AWESOME. Hope I can make the next one.

Bye!!

May 15, 2017 | Unregistered CommenterAllie B.

4:30 class today!

Push Press felt good...need to work on some over-arching but I think I corrected it.
6 @ 105, 6 @115(2)

I like having these push presses programmed...its making me stronger in my pushing movements...which I'm always happy about

Metcon:
8:14rx
before class I told myself that I would attempt butterfly pull-ups for this workout and not do any set bigger than 4. I took a page out of Davids book on sticking to a rep scheme....I maintained sets of 4 the entire workout and didn't feel like I was falling apart. I'm so so super happy about this. All the EMOMs I've been doing these past couple of weeks have been working!!:-D

Did some MU work after class too
3 sets of 5 MU transitions
3 sets of
3:false grip ring pullups (2012)
4: matador dips(2012)
3 sets 25 hallow rocks

still feeling weak in the ring pull-ups but I guess thats the whole point of doing this work...work the weaknesses!

Cleans 12 min EMOM
1pwr clean +1 hang pwr clean +1high hand pwr clean
sets 1-4(125#)
sets 5-12 (135#)

yayy for short circuit tomorrow!

May 15, 2017 | Unregistered CommenterSarah C

5:30 class with Ro

Push press at 78lbs. I think I could have gone a bit heavier, but like Fox said about an unrelated topic, perfect is the enemy of good.

WOD: 9:20 45lb snatches, ring rows, 14lb wall ball to 8'

I learned a painful lesson today too @Christine, what the heck white bar? It was only after I loaded it up that I realized that it's 1) very thick and I have mouse hands and 2) knurled to all hell. I spent the whole time snatching just waiting for my thumbs to be cheese grated off. That being said I think I just should have Rx'ed the snatches cause they weren't that heavy but very painful on aforementioned mouse thumbs. Wall balls with the 14lb ball for the first time! It was ok! Only went to the 8' line, but 9' i'm coming for you! Ring rows are fine.

I can still only do one kipping pullup, but almost cycled one after class today! Finished with some 30lb waiter carries to try and even out my left and right sides.

May 15, 2017 | Unregistered CommenterKarina S

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>