Friday’s 220+ back and front squats, in addition to 200 power cleans and 200 dead-lifts, took their tool on my quads. Imagine that! I did not work out yesterday, the first Saturday in as long as I can remember that I did not. I did, however, coach all four sessions at CFZ, including the Community WOD (12-min AMRAP of 200m run, 3 wall crawls, 10 box jumps, 3 wall crawls, and 20 box jumps). As the metcon was merely 30 muscle-ups for time, and this is something I can do with little struggle, I didn’t have much interest in doing it anyhow. Nice work Thomas, Christian, and Chad for completing as many muscle-ups as possible in 10 minutes. Thomas, you shouldn’t be surprised that you compled the most muscle-ups. Strength is but one of the ten general physical skills of CrossFit. Thus, I don’t want to hear you say, “But they’re stronger then I am.” Okay? Okay. Promise? Good.
I coached at CFD this morning at 10 and 11, and worked out at 9, completing the same WOD as CFDers. So that I could better time things, I did the very same warm-up, strength, and conditioning.
The warm-up consisted of pushups, lots and lots of pushups. The focus was on learning the importance of tightening abs and ass as well as warming up the wrists. We completed about 50 pushups each session; thus I did about 150 pushups today.
Strength – Push Press
Establish 1RM
I was looking very forward to coaching this lift, as I feel confident that the direction I am providing is accurate and beneficial. Many, many folks achieved PRs today — and I won’t hesitate to take some credit.
I recently achieved a PR of 145 (that’s my bodyweight, Burt) but failed at 155#. I set very specific goals today, including: 1.) Complete strict press as warm up until reaching 115#; and 2.) Push press 135 or 140 and then jump to 150#, i.e., do not push press current 1RM.
Even though my left shoulder is still a bit sore, lifts felt solid. Doing strict and not push presses, I completed 3 reps @ 75, 85, & 95, and 2 reps @ 105 % 115. I then completed 1 rep of push press @ 125, 135, & 150# — a new PR! Even though I was the only one in the box, I did a happy dance.
Conditioning
5 rounds for time
10 ball slams, 30#
10 toes to bar
200m run
Dave needs to purchase some new 30# slam balls, and they are quite flaccid, like Michael Kelley. It was virtually impossible to catch the ball on the bounce as the balls, well, didn’t bounce like Michael Kelley’s balls.
I completed all rounds of ball slams and the first two rounds of toes to bar unbroken. I completed the 4th round of toes to bar in unbroken reps of 8 followed by 2 strict, and the last round in unbroken reps of 5 followed by (I know you can do the math) 5 strict.
Unlike later in the morning, I ran during a downpour, and was immediately soaked while running the 1st 200m. I tried to keep my hands as dry as possible by running with my hands clenched, but I nonetheless had a difficult time grasping the slam ball and keeping hold of the bar for toes to bar. I completed the metcon in 9:21 (if I’m recalling the time correctly).
There are large groups of 15 or more at both session at CFD, and, as mentioned, many push press PRs — including a 145# push press PR by Jeff. He can now push press me above his head.
Two weeks until the Xander Tribute WOD. There are going to be 3 sessions held at 10, 11, and noon. I hope to see all of you there!
Tags: push press 1RM
