Tag Archives: push press

A Cheeky Little Workout

You never know what to expect when you get to a Team WOD on a Saturday. Today was led by Coach Larry and he did this exact workout while on a recent trip, so he knew exactly what we were in for. πŸ™‚

We had a great crew today – Nick & Lisa, Dan, Brent, Larry & Karen, Bill and his two kids, Lara, Heather, and Ev, AJ, and myself. I feel like I may be missing someone, so if so I apologize!

10am rolled around and we got going with the same warm up we did a couple of times this week with a run, bike, or row, then banded pull-aparts, push-ups to side-planks, jumping squats, a reverse grip hang from the bar, and some banded Samson stretches.

looks-easy-memeThe workout, as written, was:

  • 3 Person Teams
  • 15 Minute AMRAP #1
    • 3 Power Cleans (135/75)
    • 6 Box over Burpees (24/20″)
  • Rest 5 minutes
  • 15 Minute AMRAP #2
    • 10 Push Press (135/75)
    • 20 KBS (53/35)

We had a weird number of folks, so we ended up mixing up into groups of 2 or 3 instead of 3 or 4. As a result, I worked with Nick and Ev worked with AJ and Karen. Whole place was hopping pretty good. πŸ™‚

Started with some cleans and push-press warm-ups and then broke up to get our equipment.

weight-plates-299537_960_720Nick and I only shifted one thing in the workout, opting for a 115# bar instead of a 135# bar. But the rest was pretty close to what was there beyond the fact that I did 24″ step-ups instead of box jumps. We did break up the second AMRAP though – we did two rounds each of 5 push press and 10 kettlebell swings. Thank goodness we did too, because that was rough. Who knew KBS could be a limiting factor?!

The fun part with this one was that each of us had to go through the reps for the round to count a single round of the workout. So for the first 15 minutes that was 3 cleans and 6 box over burpees each. And in the second it was 10 push press and 20 kettlebell swings each. Usually it’s just as many times through as you can go with your partner(s), but this one was a little different.

kettlebell-swingSo how’d we do? Well, Nick was a great partner. He pushed me along the whole way through and we chugged right along.

  • AMRAP #1 – 8 rounds plus 3 reps (165 reps)
  • AMRAPΒ  #2 – 4 full rounds (240 reps)
  • Total – 405 reps

Not too shabby. I felt like I moved pretty well throughout the whole workout, which was good for me. I’m not a fan of burpees but slow and steady was the name of the game, even if Nick’s burpees were a lot faster than mine. πŸ™‚

Great work, Nick!

yay-team-memeMeanwhile, Ev, AJ, and Karen were plugging away too (as was everybody else). How’d they do?

  • AMRAP #1 – 5 rounds plus 9 reps (75# cleans, 20″ box jumps or step-overs) (144 reps)
  • AMRAP #2 – 3 rounds plus 53 reps (35# push press, 25# kettlebell) (323)
  • Total – 467 reps

They chugged right along!

Great work everybody and thanks for a fun team WOD, Larry!


A Bit Behind and the Jack WOD

I know it seems I’ve dropped off the radar for a few days. Things have been a bit crazy. We’ve started a new nutrition challenge. I’m working to do more active recovery during the week. Doing some out-of-the-box training to supplement and work on some deficiencies. And still getting into the box 2-3x a week.

calendarHere’s how the last few days have gone:

  • Team workout last Saturday (2-JUN)
  • Out-of-the-box training (mostly mobility work) (3-JUN)
  • Out-of-the-box training (lots of double under practice) (4-JUN)
  • Active recovery day – 2 mile walk with our dogs (5-JUN)
  • Out-of-the-box training (front squats & DB push press) (6-JUN)

And today we were back at the box for the first time in a few days… Woo!Β Ev & I arrived and worked out with Melissa, Caleb, and KB, with Coach Bill presiding. πŸ™‚

We started with a little cardio (run, row, or bike). I was the only person who chose the run — weird! Then it was some PVC pipe work and three rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) before doing some skill work.

Army Staff Sgt. Jack M. Martin III

Today was the hero WOD “Jack”:

  • Complete as many rounds as possible in 20 minutes of:
  • Competitor:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box jumps
    • Men: 115-lb. presses, 53# swings, 24-in. box
    • Women: 80-lb. presses, 35# swings, 20-in. box
  • Performance:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box jumps
    • Men: 95-lb. presses, 53# swings, 24-in. box
    • Women: 65-lb. presses, 35# swings, 20-in. box
  • Fitness:
    • 10 push presses
    • 10 kettlebell swings
    • 10 box step-ups
    • Men: 65-lb. presses, 35# swings, 20-in. box
    • Women: 45-lb. presses, 25# swings, 15-in.box

Jack is named forΒ Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash.. He died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. (WOD originally appeared on mainsite here.)

time-371226_640So how’d we do? Well, we were shooting for 6-8 rounds in the 20 minute time period. Like most hero WODs, the idea is to push.

When we warmed up, I stuck with 20″ box jumps throughout, felt good with a 53# kettlebell, and tried 95# and 115# on the push press bar. Though I could do 115#, I knew after yesterday’s workout and my own shoulders that might not be a good idea, so I dropped back to 95#.

A few rounds in, Bill dropped a 35# on the floor in front of my box so I was slightly quicker on my box jumps. It helped a bit.

But the real thing that did me in was about round 3 when all ten of my push presses were up on my toes. My back really didn’t like that and gave me some grief every round afterwards, reminding me how poor that form was. I corrected it in round 4 — but it really didn’t help make it feel any better.


  • I made it through 7 full rounds plus 5 push presses with 95# on the bar, a 53# kettlebell, and a 20″ box (with a boost from a 35# plate).
  • Ev made it through 9 rounds plus 5 with a 55# push press, 25# kettlebell, and a stack of four 45# plates to step up on.
  • Melissa, KB, and Caleb all made it through 9 rounds plus. And we were all flat on the floor after that pretty much.

It was a good workout for sure. Tomorrow we’re supposed to do a 5k run. I think I’m going to stick to active recovery with a 2.8 mile walk around the neighborhood instead. And Ev is talking about doing a 6k row or so that night.

Back to the box on Saturday for team WOD. Meal prep on Sunday. And then back at it next week. πŸ™‚

Great work 8:30 class!

Team WOD Chaos

Team WODs have been hit and miss with the craziness of soccer this season, but AJ and I made it in today despite the chaos.


The day started with my writing “seminar” at the box, with an attendance of one. πŸ™‚ Drea, AJ, and I had a great chat though that lasted a good hour. It was wide ranging, covering everything from writing to podcasting and social media. Though I was prepared to talk about the writing and blogging portions, I was surprised at how much AJ contributed to the conversation around social media, YouTube, and podcasting. It was eye opening. πŸ™‚

7TaonKRbcAfter that though, it was time for a crazy team WOD. We had a small turnout – a few more than a dozen folks maybe. We started with a fun Indian run where we all ran in a line and the first person in line had to jog backwards to the back of the line over and over again. We only went 400m, but it was a casual pace and entertaining from start to finish with a mix of kids and adults running forward and back. πŸ™‚

Back inside, we did a combination of PVC pipe pass-thrus, air squats, burpees, and some push press skill work before breaking into teams of three.

I worked with Steve & Mike (Lisa Grant’s husband who joined us this morning), and AJ worked with Karen & Lisa Stamos. I think there were 4 or 5 teams all together, and Jimmy put together an entertaining WOD for the day:

  • 3 person teams, 15 second AMRAP for 80 cycles (20 minutes)
  • Working one at a time, each team member worked for 15 seconds at a movement. When they were done, the next team member did the next movement in the sequence. And when the 2nd person was done, the third member would do the next movement… the 1st person would then do the next one in the cycle.
    • Push-ups
    • Wall Balls (we did 20#)
    • Assault Bike for calories
    • Push Press (Mike and I did #75 and Steve did 65#)
    • Ab-mat sit-ups

I have no idea how far we got and I will admit to getting lost a couple of rounds in, but eventually I got back on track. Mike started with push-ups, which meant I did wall balls and Steve did the bike and then we were all over the place.

turtle-slowHonestly, everything felt fine (even 15 seconds of the assault bike), but push-ups were the hardest part of the whole thing for me. I think I was shooting for 8-10 reps on everything but the assault bike (couldn’t read the display and wasn’t paying attention to how many calories).

I will say that 30 seconds of rest after 15 seconds of work was an interesting set-up. Reminded me a bit of a Tabata (20 seconds on, 10 seconds off, for four minutes). Definitely sweating pretty good by the time we were about halfway in!

I didn’t mind a short team WOD today – was a nice change of pace from some of the 30-45 minute workouts we’ve had in the past!

Thanks Jimmy! And thanks Drea for a good chat before. Hopefully it helped!

Bah, Monday

I was going to do a whole sarcastic play on the lyrics to “Fie on Goodness” fromΒ Camelot, but it was too much like work. πŸ™‚ So “Fie on Mondays, Fie!”

Anyway… it’s Monday. Again. Funny how that happens.


Despite some frustrations with work and some concerns with daily life, doctors, taxes, and the usual crap, I made it in for an 8:30 workout. Why? Because I need the endorphins, dangit! Something has to make my morning better.

So the 8:30 crew for Coach Drea was — KB, Melissa & Todd, and Dave.

jumping-jacks-5JBrue-clipartWe kicked off the day with an interesting array of warm-ups:

  • 20 seconds of jumping jacks
  • 40 seconds of a quad stretch – 20 per side (sort of a runner’s lunge that stretches the back quad)
  • 20 seconds of air squats
  • 40 seconds of Samson stretch – 20 per side
  • 20 seconds of walkouts
  • 40 seconds of wide feet, dragging hands from one side to the other and back

Then a little barbell complex with an empty barbell:

  • 5 good mornings
  • 5 back squats
  • 5 elbow rotations (supposed to be both elbows at once, but I did one at a time)
  • 5 strict presses
  • 5 straight-leg deadlifts
  • 5 front squats

And the front squats at the end felt pretty good. We won’t talk about how the rest of it felt. πŸ™‚


After all that, we did some sumo deadlift high pull and push press skill work with an empty barbell and then put weight on to get to our working weight for the WOD. I started with 75#, then 95#, and finally 115#, but ultimately decided to go with 95# for the workout.

  • 7 minute AMRAP
  • 10 sumo deadlift high pulls
  • 10 push presses
  • 115/75#

Wasn’t quite sure how this was going to go. We don’t do a lot of SDHPs, and though I could do them at 115#, I’m quite sure I wouldn’t be able to go for long at that weight when paired with the push presses and going for reps. 95# was a much better plan.

And even with that plan, I was only able to get two rounds done in the first 2.5 minutes and 2.5 rounds done in the last 4.5 minutes. To say I slowed down would be an understatement.

survived-didnt-dieNot sure I just got too gung-ho out of the gate or the SDHPs just killed me. But I made it through 4 rounds + 10 SDHPs as time ran out.

Once we cooled down a bit, we did a bit more work:

  • 5-10 side planks with a twist (get into a side plank, then rotate the up arm down and under you as far as you can get, and then rotate back again)
  • and a plank + hollow body hold into a synchronized bear crawl

I was sweating like a pig after one round of each of those and we were supposed to do 5-10 rounds of each… I think I made it through 2.

So today was good. I ended up in a better mood until I went home and got back to my desk. I guess that was something at least. πŸ™‚

Thanks Drea! And great work 8:30 class!


Strength Struggles

After Tuesday’s Flying Wallenda act on the rings, I needed a little recovery time — so yesterday ended up being a rest day. But today I was right back at the box for an 8:30 workout with my wife, Coach Drea, Dave, Todd & Melissa. A fun little crew.

soreshoulders-800pxWe started with 2 minutes on the rower (or bike) and then did two rounds of the week’s warm-up. After that it was right into some empty barbell skill warm-ups for the day’s movements: strict press, push press, and push jerk. Strength day!

Apparently my shoulders were a little sore after Tuesday. They didn’t feel awful, but I could tell my left shoulder was a little torqued after the rings the other day; especially the front of the shoulder. So I wasn’t quite sure how far I would get.

Traditionally these have been good movements for me:

  • Strict press: 155# back in January 2017
  • Push Press: 185# back in February 2017
  • Push Jerk: 185# back in July of 2017

20180315_093617Today, I didn’t quite get there, but that’s ok. I’m overall in better shape than I was a year ago, so I’m ok with that.Β  πŸ™‚ Drea started a running 2 minute clock and we’d do a lift every 2 minutes — 5×1 for strict press, push press, and push jerks.

  • Strict press: 95, 115, 135 (fail), 125, 135 (fail) — 125# top
  • Push Press: 135, 155, 165, 175 (fail), 175 (fail) – 165# top
  • Push Jerk: 135, 155, 175 (fail), 165, 165 – 165# top

So a few pounds lighter than a year ago. Life is good though. Next time. πŸ™‚

I really need to probably scale back on weight again and work on form on these movements anyway. One day at a time.

Twofer 24 hours

It’s Tuesday, but don’t let that fool you. I did get a workout in yesterday. Went in last night for a 4:45 class with Ev and this morning for the 8:30 class. That’s two workouts in less than 18 hours. Kind of did that over the weekend between 18.1 and Kiana’s WOD too. Not sure how wise it is, but I’m still moving so we’ll count it. πŸ™‚

So this post will be in two parts… Last night and today.

Last Night

Monday morning was messed up, but we had the potential to work in a 4:45 workout yesterday afternoon. So I went in with Ev for a class with Coach Isaac.


When we got there, Isaac & Jordan were both doing 18.1, so we cheered them on and warmed up a bit. By the end, Isaac was pretty wiped out (he’d been sick a few days) but he recovered a bit and was able to lead us through the warm-up and WOD.

We were definitely not alone either… Pretty good crowd – Jonathan, Katie, Deana & Marino, Karen, Jake, Steve, and Shaun. As you might imagine, there was a lot of good natured banter. πŸ™‚

old_windmillThe warm-up was a new one…

  • windmills
  • lunge reaches
  • I’s, Y’s and T’s on the floor, face down
  • single-unders (running ones HA!)
  • side planks

We did a little warm-up with the movements of the day – the push press and the power clean. But pretty much we jumped right in.

  • Performance
    • 21-15-9 reps for time of:
    • Push presses
    • Power cleans
    • 115/75#
  • Fitness
    • 12-9-6 reps
    • 95/65#

January 21, 2016 at 0141PM (1)When putting some weight on the bar, 95# felt pretty good but 115# was a bit hinky after 18.1, so I decided to go with the Performance reps with the Fitness weight.

  • 21-15-9
  • Push press & power cleans
  • 95#

We were shooting for 8-10 minutes. I was just shooting for finishing and continuing to move. πŸ™‚

I finished in 6:44. Just a wee bit under the 8 minute goal. πŸ™‚ So I probably should have upped the weight to 105#. πŸ™‚

Ev moved pretty well herself, doing 21-15-9 with 65# on the bar and finishing in 6:16.

It’s very rare I finish UNDER the time they want us to shoot for, so I was quite happy with both our scores. πŸ™‚


Today was a bit more normal for me, so I could squeak into an 8:30 class with Coach Drea. We had another great group though, with Caleb, Melissa, Logan, and Dave.

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1We did the same warm-up as last night, but added more single-under and double-under practice as well as some bear crawls, pike push-ups banded shoulder work, and banded good mornings. Once all that was done, we did a little rowing work, talked about HSPUs and rope climbs, and then tackled the workout.

  • 3 rounds for time:
    • performance
      • 21-cal. row
      • 9 handstand push-ups
      • 2 rope climbs, 15-ft. rope
    • fitness
      • 15-cal. row
      • 12 push-ups
      • 3 lay-to-stand rope climbs

This one got a little hairy in spots (*cough* HSPUs *cough*) but my version of the workout became:

  • 3 rounds for time
    • 21 calorie row
    • 9 kipping handstand push-ups (or as many as I could do before dropping to pike push-ups)
    • 2 attempts to jump and lock feet on the rope and 2 lay-to-stands

sportsrow-800pxI was not fast. Finished in 13:06.

  • Rows went well. I finished 21 calories in 1:01, 1:20, and 1:31
  • HSPUs – did 5 and 4 in the first round, 5 plus 4 pike push ups in the second, and 2 plus 7 pike push ups in the third
  • rope climbs went pretty well – getting better at locking my feet. just have to make it a bit more sturdy so I can stand and pull myself up to the top. getting there a little at a time

Slow and steady today. I’ll take it. πŸ™‚

So there you have it… Two days in one. Woot! Thanks Isaac & Drea for the fun classes. Great work folks!

Push it… 10x?

Monday morning. Mentally I didn’t want to get up at 7am, but physically I was ready a bit after 6am, so it was a struggle to get even that far. πŸ™‚ But I am dedicated to staying in bed until 7am every day I can on my vacation, so I’ll do it anyway! HA!

The whole fam-damily made it into Continuum for the 8:30 workout today and we were definitely not alone for Coach Drea. Connie, Abigail & Matt, Logan, Jonathan, and Rico were there with us.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upThe new warm-up was interesting. Long. Very long.

  • 2 rounds
    • 50 jumping jacks
    • 40 standing hamstring floss (20/side)
    • 30 second couch stretch (each side)
    • 20 scap push-ups (just shoulders, not going all the way to the floor)
    • 10 side-to-side lunges
  • 2 rounds
    • 50 second active hang on rig (this was a challenge after last week’s 6 minute hang)
    • 40 in-place butt-kickers
    • 30 second calf stretch on each side
    • 20 single-leg reaches to the floor
    • 10 PVC pass thrus

And we were definitely warm by the end. πŸ™‚


Once that was done, we grabbed an empty barbell and some weights and started warming up our push press. We did a few reps without weight, then warmed up to our working weight.

The working weight for guys at the performance level today was 115#. The way 95# felt overhead, it was iffy if I was going to be able to do 10 reps at 115# unbroken. So I stayed put at 95# and let it ride. Jonathan was suggesting I push 115#, but I didn’t bow to the peer pressure this morning. πŸ™‚

GHD sit-ups, I was on the floor the whole time.

And then we were supposed to row 250m, but with 10 people in the class, we had a choice of row, assault bike, or run 200m. I strangely enough chose to run.

keep-calm-and-amrapThe workout was:

  • Metcon – rounds and reps
  • 15-minute AMRAP
    • Performance
      • 250-meter row
      • 115/75-lb. push presses, 10 reps
      • 20 GHD sit-ups to parallel
    • Fitness
      • 250-meter row
      • 65/45-lb. push presses, 10 reps
      • 20 AbMat sit-ups

My workout ended up being:

  • 15-minute AMRAP
    • 200m run
    • 95# push presses, 10 reps
    • 20 GHD abmat sit-ups

Made it through 4 full rounds, plus the 200m run, plus the 10 push presses, and 5 sit-ups on the floor as time ran out. So 4+16. I wasn’t far behind Jonathan, who was doing it at 115# with the run and full GHD sit-ups (he did 4+19).

Not bad. Everybody was in the 4-5 round range I think, so everybody was moving right along. The run became a walk a few times and I turned it into active recovery to get breath back on track, but ran as much as I could.

Maybe I should have gone with 115# but I was happy to stay in the same rounds range as everybody else. πŸ™‚

I’ll take it. πŸ™‚ Good work 8:30 class!