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
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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.
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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
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!
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
Push Press: 115×6, 115×5,F, 110×6
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, 83×2, 93×2, 103×2, 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: 135×5, 225×5, 275×3, 305×3, 335×3
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.
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.
10 AM with Lauren and Brett
45/75/3×100 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.
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.
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.
Christine, it's not just you. "Cheese grater" is a 100% accurate description of that thing!
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.
Stella you can clone me after I die! Too weird to have two DOs out and about
@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?
@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).
@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).
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: 93×5 (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!!
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!
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.