Push Press
3 x 4
Heavier than last week.
Post loads to comments.
Exposure 8 of 8
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Every 4 minutes for 4 rounds:
15 Thrusters 96/65
15 Pull-Ups
90%-plus effort on all rounds.
Post times and Rx to comments.
Faces of Murph II | Photos by Thomas H.
Announcing the Return of Sunday CrossFit Kids!
We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting on June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.
Tori is a professional dancer and choreographer who has been teaching young dance students since 2008. She has taught ages 4 through 18 at studios in Wisconsin, Illinois, New York, New Jersey, and Connecticut at both competitive and recreational levels. Having started her dance training at her mother’s studio at the age of 3, it was both an easy transition from student to teacher and an exciting way to share her passion with younger dancers. In addition to teaching, Tori has judged regional and national youth dance competitions. Most recently, she has also choreographed for high school performance teams in the midwest. Tori was introduced to CrossFit by her family in 2014, joined CFSBK in 2015, and loves the challenging, supportive training environment.
As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!
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How Dance Partners Create Chemistry Onstage NY Times
Simply Stronger Starting Strength
Dropped in at CF Athletics again. (God, I wish other gyms had a 10 AM or even an 8 AM class…)
Power snatch 2-2-1-1: 65×2, 75×2, 85, 95. That last was butt ugly but it got up.
Then AMRAP 10 minutes:
10 power snatch 85# (Rx 105)
10 over bar burpees
12 power snatch 75# (Rx 95)
10 over bar burpees
14 power snatch 65# (Rx 75)
10 over bar burpees
I got through a round plus 3 reps, and a failed fourth snatch.
I miss you guys and I miss QOD!
https://www.thebarbellphysio.com/maximizing-squat-gains-bar-load-squat-variations/
Scrolling through random articles to see if I can pick up on any novel knowledge bombs and came across this:
@andrewShay SPOTTED!!!
YESTERDAY: did a little work for Blue Crab CF, then exercise!!
A) Feeding the leggies , grow quads grow!
Backsquat:
4×15 @ 85#, easy….so far.
B) 4 RFT: Sumo Deadlifts, Toes-to-bars, Bar Facing Burpees and Bar Muscle-ups : 19 mins 51 secs | Not Rx'd
4 rounds of:
20 Sumo Deadlifts, 185 lbs
15 Toes-to-bars
10 Bar Facing Burpees
5 Bar Muscle-ups
Kind of awesome feeling the hamstring and glute pump with these sumo deads. Nice to know I can handle this volume/weight with only a little bit of soreness this AM! Back is feeling 110% awesome these days. HOWEVER:
This did not go as planned, which is disappointing because I was really excited to go for it on this one. Had to be a bit creative here because the bar at this gym I was visiting was CHEWING my hands apart. Every time I would hold on with different parts of my hand I would start to get a new rip (this rarely happens). Got some big blisters on palm and like 5 separate fingers. Miserable. Sumo deads: awkward because I never do them. Didnt feel comfortable with touch and go so did all singles and wasted a lot of time chasing the bar t2b- fine until I ripped my fingers. Did two rds as 10/5, then switched to V ups BFB- fine, need to figure out how to keep myself calmer here BMU: 2/2/1, ripped by 3rd into round 2 and decided it wasn't worth ruining my training week. Subbed for 5 strict c2B pull-ups I moved slower than I want because I spent a lot of time problem solving. Oh well!
CONGRATS to the ladies who pulled mad weight over the weekend!!!!! you all inspire me.
7am w/ McDowell + Ro
Today started out great; got to 100# on the push press, which felt heavy but good!
…Buuuut it all went downhill in the WOD. Feeling the effects of too much booze and junk food this weekend and not enough sleep.
Still taking it a little bit easy on my ankle so I decided to do the thrusters at 52#. They were still thrusters, so they sucked, but I kept them unbroken until the last round. The pull ups, on the other hand, really fell apart on me…ripped both hands about mid-way through and got super frustrated. Only did 10 in the 3rd round, and switched to ring rows for round 4. Fastest 1:30ish, slowest 2:something.
6am w/ McD and Ro
Push Press
113, with a fail on my fourth rep in my second set. Lost my brace and focus on my dip. These felt very hard this morning.
MetCon:
:45, :43, :43, :44. Fun little sprints. Workouts like this are fun ways to challenge myself, even after 5.5 years of CrossFit, to discover new opportunities for efficiency in my movements and transitions. If only I could string these splits together for Fran…
6am with McD + Ro
Push Press at 120#. Felt good. Probably should have gone a little heavier. Oh well.
Metcon: Thrusters at 75# and scaled PUs to 10 reps. This was a tough one. A fun one.
I am enjoying the Faces of Murph series. What a bunch of babies – am I right?
Saturday:
So much fun lifting all the weights with Cam at Pull for Pride. Opened at 330, then 363 for a 3# PR in the second attempt. Went for it on the third with 375 – sloooowwww, but it moved.
Sunday:
Snatch: 73×3, 83×3, 93×2.
Kept it light because back was a little tender from the previous day's deadlifts.
WOD with Joy: 20 rounds + 7 BJs. My T2B slowed down and ripped on my second to last round. Switched to sit ups for my last full round.
Today:
Push Press: 123 x 4 x 2, 123 x 3,F
Failed the last rep, but happy to have made /the first two sets.
WOD: Didn't pay attention to the clock, just tried to keep moving (all over a minute but less than 2 – pretty broad range I know). Scaled to 10 pull ups per round – tape on my ripped hand made staying on the bar super tough.
Make up post for Sunday:
8am – Short Circuit with Chris
9am- Group class with Jess and Chris
Snatch: Worked up to 105. I've been sticking around 95-105 the past few weeks until I feel more confident getting under the bar at heavier weights. Overall, Felt good compared to the past attempts.
WOD: 19 rounds. Partnered with Jerry. Had to scale to hanging Knee raises.
11am- AR with Chris.
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Monday 8am with McD
Push Press:
Did 2 rounds at 125 and the last at 130. Challenging, but a good spot for week 8. Don't think I could have gone higher with the volume today.
Metcon
Times were 1:04, 1:17, 1:27 and 1:27. Scaled to 80# for Thrusters and Ring Rows.
I really love today's photo collage!
Haven't push pressed and can't rack a bar or hang from one,(still) babying my wrist a bit. Bummer since today's programming looked like lots of "fun".
I still had a fun day training around it. Took an erg outside at 7am 608 and rowed a moderate 5k at :30 On/:30 Off in 25 minutes. Then Yoke Walk x 50' (AHAP) and Press (Heavy 5). Worked up to a new PR at 555×50' on the yoke and pressed a moderately challenging 145×5.
8 am with McDowell
130 on the push press, which felt fine.
Metcon: 85-pound thrusters and strict pull-ups – started at 10 reps and ended with 7.
It's so nice to do these workouts away from the humidity of Hong Kong – even on a 90-degree day! The music is better here too.
do you work in software development? digital product development? advertising?
i've gotten my past few jobs via connections at the gym, so i'll try again! i'm a career project manager, with a specialty in leading Agile teams. basically i'm an all-purpose cat herder who prefers to work with smart people in companies with friendly, mission-driven cultures.
looking for mid-senior project/program manager roles or pure Agile coach/scrum master positions. if you like where you work, i'd love to hear from you. huge props and unlimited homemade goodies await if you if you help me get an interview 😉
mignyc at gmail dot com.
Make Up post from the weekend…
Saturday
wrist/elbow exercises
SA DB OH carry 4x 1:00 @ 25#
lat-retract-pull ring rows 4×5
single leg squat 4x8ea @ 15#
hollow roll ups and other stuff
a. 10 min
130m run
12 box jump – 20"
7 GHD sit up
rest 5 min
b. 10 min
150m row
5 DL @ 165#
:30 FLR on rings
a. 5 rounds + 130m run
b. 5 rounds + 100m (i think?)
even pace throughout. felt solid, though 165 was tough on grip … need to build that back!
Sunday:
easy 2 hour hike in the woods of Minnewaska with Brett and Penny. HOT!
Today
8 min easy bike
20 min bike intervals, moderate/sustainable:
:30 on / :30 off
started at 55 RPM and worked up little by little, maintaining and adding a bit of speed every 2nd or 3rd interval, ending at 64 RPM for the last two. rest pace 35RPM, legs only.
3 min easy bike cooldown
55 RPM feels like i could sustain for 4x the interval volume. think i would be pushing sustainability over 60RPM, but it was good to test the limits slightly today.
finished with PT exercises for wrist, elbow, shoulder and eccentric dorsiflexion.
6am with Ro and McD
Push Press – 200x4x3 – pretty tough, this was about my limit
Metcon – :53, :50, :50, :51 – tried to keep up with JB but never really came close 🙂
Jay, you are hilarious! Also, I want someone to make a before/during/after meme of Daniel. There is an amazing before/during… maybe Thaisa got an after!!
4:30 class–> Last week of school 😛
Push-Press. 93 felt great warming up, so I went for 103#. Ro encouraged me– I wasn't trying to be greedy!
103×3 (failed 4)
Accidentally did 83#x 4… that was a real downer.
103×3, failed 4 AGAIN
103×2– was at the last minute, I didn't feel like my form was solid and didn't want to do something stupid for no reason. Oh well. Now I know!
WOD: Was going for RX…
Round 1: 1:10
Was going for pull-ups 8-7. Did 8-3, saw my time was 1:10 and decided to stop.
Asked Ro what to do, he said do 10 unbroken, and go hard every round.
Round 2: :57 all unbroken (10 pullups)
Round 3: :57 "
Round 4: :58 "
Ro gave some wise words– something to the effect of "this is the type of workout where you say I'm going to hold on the bar for X amount of reps and don't let yourself come off. it's training your mind and building volume, rather than training the break. In a 20:00 AMRAP, then you should definitely break it up, but that's building something totally different than this workout"
Made so much sense to me. So proud to stay unbroken on the thrusters despite the burn, and to do 10 really fast unbroken pullups for 3 rounds! I can't WAIT to test Fran again!!!!
I was thinking about how fun Murph was and how group class is not conducive to those really long WODs, Hero WODs, etc. What if one Saturday a month we did a Saturday afternoon Hero WOD (or something similar) from 2-4 during open gym for anyone interested in the same spirit as Murph? We could do BBQ at pig beach, etc. after and make a thing out of it! I think it'd be super fun to have a big group do that kid of intense workout together in a less structured and time-restrained period. It could be organized offline. but it might be more fun to make it known to everyone. Just a thought 😛
sooooooooo. this happened today and it was hot as bejeezus!
Run, 5 km | 23:58, HR 133-168
Couldn't get out to the track. So ran around the block 9x+ an awkward distance down the avenue to make a 5k. would love to get a real gauge on this one in the future without having to dodge all of the street chaos. Either way, I now recognize this is a weakness and can't wait to do more running this season! It feels really good to push through a run at this distance. thanks DO for spraying me in-between laps. that was exactly what i needed
B) Single Arm DB Press: 3×10 at 30#
this felt heavy after the run. If i did this fresh i would've been fine
C) Farmer's Carry: 72# 3x80M ea hand
This still sucks. I can't wait until it doesn't suck. Grip endurance is getting better though I can feel it. My blistered hands did not agree.
STAMINAAAAA 4 DAYSSSS! Days like these are just not fun, but I'm happy I stuck it out on a hot one like today!
Allie! I love that idea…always fun to test a hero WOD out!
No class today but some open gym stuff. My shoulder is finally starting to feel better post -murph!! I think the crossover symmetry is helping and backing off kipping movements….slightly.
Clean and jerk
#110,125,130,145,155,165,175
Rep scheme: 1 clean + 1 split jerk x2
I haven't done this movement in months but I'm turning over a new leaf. I was scared to put the weight over my head because I'm unsure of myself here. But when I really focused on keeping my midline tight and intact, I surprised myself. My last 1 RM was 180, and that was a huge struggle. Looks like I need to retest that now!!
30 min EMOM
1- 4 strict pull-ups
2-8 push-ups
3- 16 pistols
This was long, and sweaty, and brutal. But after, I couldn't believe the volume I did!! Keeping myself from quitting the last round was hard but I'm pumped I did it!
Looking forward to short circuit tomorrow!!