Tag Archives: push press

Some Days You Just Need to Go to the Box

Sometimes it’s exhausting to pretend you have your shit together and cracks form in the carefully constructed mask you show the world. This weekend, my mask cracked a bit. And today I’m struggling.

image7Did I want to go to the box this morning? No. I wanted to wallow in self-pity. But I knew I needed to go even if it only helped dispel the funk for a little while.

I arrived and Coach Darcy was there for me, Val, and Melissa for the 8:30 class. We did a mess of stretching a la Coach Nicole, but pretty quickly dove into talking about the workout. Apparently it took some folks in the early classes nearly 40 minutes to complete, so we didn’t have a lot of time to waste.

So after warming up to our working weights, we dove right in.

  • Rx — 4 rounds for time of:
  • 25 push presses, 95/65#
  • 50-cal. row
  • 100 double-unders
  • Level II – lowered to 40 calories and 50 double-unders
  • Level I – lowered to 3 rounds, 20 push presses @ 55/35#, 30 calorie row, and 100 single-unders

I went with a 75# bar, 50 calories on the rower, and a smattering of double-under practice amidst 100 singles. So I’ll call it a modified Level II.

fd1910c2669bded6ca295754ac71b672--gym-fitness-fitness-humorMy push presses were on my toes, but my row was pretty consistently between 3-3:45 per 50 cals, and I did a lot of single unders and didn’t manage any doubles today. My last round of push presses took forever because I broke it into four sets, but my first round was all without putting the bar down.

But I finished in 30:10. Not too bad.

Tired now. And the funk will set in again after a while, but I’m hoping the endorphins help fight it off for a while longer.

Thanks Darcy!

9-11-we-remember

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They Call it a Chipper

The “Chipper” is one of those workouts that has a ton of movements and reps and you just have to “chip” your way through a bit at a time. Things like “Angie” where you do 100 reps each of pull-ups, push-ups, sit-ups, and squats. Or even things like “Karen” which is 150 wall balls for time. Crazy numbers of reps that you have to push through in a quick amount of time.

BANDIT_9
Athletes go in, chips come out…

Some people love chippers because it’s a good test of fitness. I’m still not quite sure where I stand on chippers as a concept, but there are some workouts like Karen which are just killer for me every time. I prefer smaller sets of reps that you just repeat over and over, rather than tackling huge sets of reps in order.

Well, I got there for the 8:30 class today with Coach Bill and we started with a warm-up that didn’t seem too bad:

  • 3 rounds
  • 90 seconds on the rower or assault bike
  • a round of Cindy – 5 pull-ups, 10 push-ups, 15 air squats

I was far from alone today — we had Jonathan & Sarah, Austen, Jenny, and Melissa in the class.

crossfit-games-2017-Individual-events-fridayFrom there we discussed the movement standards for our workout. And today’s chipper comes to us directly from the 2017 CrossFit Games, so you know it’s a doozy.

  • Rx for time:
  • 100 pull-ups
  • 80 GHD sit-ups
  • 60 single-leg squats, alternating
  • 40/30-cal. row
  • 20 push presses, 100 / 70-lb. dumbbell
  • Level II – 70/60/50/40/20 @ 70/55#
  • Level I – 50 jumping pull-ups/40 abmat sit-ups, 30 pistols to a box, 20-calorie row, 10 push presses 35/20# dumbbell, 5 per arm

Um. 100? Really? We all kind of looked at one another to see if anybody was going to take this on at Rx — and nobody was jumping at that. ๐Ÿ™‚

Jonathan was going to shoot for the Level I movements and my goal was to do the Level I rep scheme with the Level II movements. So that’s what we started with. And then Bill got involved at the end. ๐Ÿ™‚

  • 1uvig350 pull-ups (ended up doing 25 kipping pull-ups and 25 jumping pull-ups)
  • 40 abmat sit-ups
  • 30 pistols to a 20″ box
  • 20-calorie row
  • 10 push-presses with 55# kettle bells
  • (12:45 to get to this point and Bill said “20 more reps of everything!”)
  • 20 jumping pull-ups
  • 10 GHD sit-ups from parallel
  • 10 abmat sit-ups
  • 20 pistols to a 20″ box
  • 20-calorie row
  • 10 push-presses with 55# kettle bells
  • (finished in 20:45)

So Jonathan called this Level 1.5 and I think that’s about right. My abs hurt.

Considering that he wanted us to shoot for 15-30 minutes, I’ll take my under 21 minute time. ๐Ÿ™‚

Good work everybody!

We all attempted one-armed handstands on the wall as well — and I am not too proud to say that I can’t convince my body yet to put all my weight on one arm. ๐Ÿ™‚

Have a great day!

Pushing More 50s

What have I done? I’m thinking the answer is “too much” as I learn a few things about myself getting a little older. But we’ll put that aside for now.

Today was workout #4 in a row for me this week. That’s unusual. Usually I try to do two on, one off, or one on-one off. Four in a row may be a bit much. Yesterday’s Fran just about killed me. I didn’t feel back to “normal” until a few hours afterwards with some ibuprofen and a 30 minute “nap”.

1tjdmu

So what did today hold? Like Monday, this was another of the 50s. And it was Joe and I facing it under the watchful eye of Coach Bill today. Was good to see Bill — he’s been busy of late, so was good to have him back. I like the variety of coaching we have at Continuum and we’ve had a good mix in recent weeks with Drea, Larry, and Bill picking up the morning and noon classes.

We started with a 1000m row. Bill gave us a 5 minute max on this one, but I decided I’d try and use my more efficient rowing approach to see how I’d do at speed. Turned out I finished 1000m in just under 4 minutes, which was awesome. And Joe wasn’t far behind me.

cf467a66561ac32ffcdb987f818704bf--tabata-quotes-tabata-humor

From there we did some tabatas involving wall balls, push-ups, and sit-ups.

  • 4 rounds of 20 seconds of wall balls and 10 seconds of holding a front squat with the medicine ball at the bottom
  • then 4 rounds of 20 seconds of push-ups, 10 second transition, and 20 seconds of sit-ups

I have to say I struggled more than a little with all of the tabata. My lats, quads, shoulders, and just about everything else was unhappy with me. I honestly wasn’t sure how much of some of the movements today I was going to be able to do and planned to scale in a few places.

1tjdsfThe workout itself was another set of 50s… for time:

  • 50 jumping alternating lunges, 50 steps
  • 50 pull-ups
  • 50 push presses, 95/65 lb.
  • 50 hip extensions
  • 50 burpees

For me, this became:

  • 50 walking lunges (scaled)
  • 50 jumping or regular pull-ups (scaled)
  • 50 push presses, 95/65 lb.
  • 50 hip extensions
  • 50 burpees

Joe did a round of all movements (walking lunges and jumping/regular pull-ups) and did the 40s variation (level 2).

This one was rough. My body was really telling me off in a few places. The walking lunges were rough, but not terrible. The push presses were ok. The hip extensions were ok. But the pull-ups and burpees… ugh.

I originally set out to do three sets – 20/20/10 – but after doing the first set of 20, I decided I’d just suffer through a set of 30 to be done. My pull-ups started as jumping but I did about 15 kipping pull-ups in the round of 30 so tried to mix it up a bit. The burpees were a slog. 5 at a time.

tired-just-tired

Joe no-repped me at one point, jokingly, but he was right. My burpees are not legit burpees. I don’t raise my arms over my head. I do jump, but find that the whole full extension thing doesn’t do me any favors. Throwing my arms over my head for no good reason is a good way to not only make me slow way the heck down but also really want to stop… a lot.

Ultimately I was happy with the results. Took me 22:51. We had a 30 minute time cap and I was closer to 20 than 30, which was good. ๐Ÿ™‚

Considering how sore I was when i went in today, I’ll take it. Now I’m done for a bit.

Great work Joe! And thanks Bill (and Joe & Logan) for the encouragement. ๐Ÿ™‚ Hope everybody has a great day!

Monday Strength Day?

Long ago in a schedule that made sense, we had a set schedule. One or two days a week (I think it was Tues/Thurs) were set aside for strength work and the rest of the week was metcons and other madness. A while back that changed and now the world is topsy turvy.

Now a strength day can show up at any time, unannounced. Yes, just like CrossFit to keep us guessing. ๐Ÿ™‚

1rxcesAnyway, I didn’t make it in for a team workout on Saturday so I was itching to get back into the box today. And, as you might have guessed, it was a strength day!

We had a great group (as per usual) — Coach Drea had me, Larry, Dan, Connie, Bri, Todd & Melissa.

We started with a little two round warm-up:

  • 10 goblet squats
  • 10 strict pull-ups (I did 5 because I’m slow)
  • 15/10 calorie row

After that and a bit of a skill warm-up with an empty barbell, we were off to the races. I partnered up with Dan, which was awesome. I haven’t had an opportunity to do so since probably Christmas. And really haven’t seen him much since the Open. He’s a teacher and a busy dude. ๐Ÿ™‚

The workout itself was 5×1 of Shoulder Press (Strict press), Push Press, and Push Jerk. And the goal was to shoot for your PR or above by the 4th or 5th round of each.

strict-press-illustrationWe started with the strict press:

  • 75# x5 (warm-up)
  • 95# x3 (warm-up)
  • 105# x3 (warm-up)
  • 115# x1
  • 125# x1
  • 135# x1
  • 145# x1 (old PR)
  • 155# x1 (new PR!)

Then the push press:

  • 135# x1
  • 155# x1
  • 175# x1
  • 185# x1 (old PR)
  • 195# x1 (no dice for me, but Dan made it look easy)

And then the push jerk:

  • 155# x1
  • 175# x1
  • 185# x1
  • 195# x1 (fail for me)
  • 205# x1
  • 215# x1
  • 225# x1 (Dan is a beast)

Overall, this was a fun day. Kudos to Dan and Larry for getting multiple PRs!

1rxcj1

Thanks Drea!

Just in case your shoulders weren’t tired enough…

After taking a couple of days off earlier this week, I had two meetings I couldn’t escape this morning at work… so I had to wait for a Noon class to attend. Arrived in time to chat a bit with Coach Bill and then Coach Jimmy arrived to lead us.ย Kirsten and I were as ready as we were going to be I think. ๐Ÿ™‚

Gymnastics-ringsWe started with a 3 round warm-up:

  • 250m row
  • 10 ring rows
  • 10 wall balls (20/14#)

Once that was done, we did some shoulder mobility work with a band before working with an empty barbell:

  • 5 strict press
  • 5 Sumo-deadlift high pulls (ish — just the standing part)
  • 5 push press

And from there we added weight and got ready for the workout.

push-press

  • For time:
  • 15 push presses
  • 5 rope ascents
  • 12 push presses
  • 4 rope ascents
  • 9 push presses
  • 3 rope ascents
  • 6 push presses
  • 2 rope ascents
  • 3 push presses
  • 1 rope ascent
  • (Use ยพ body weight for push presses)

This was a doozy. Especially after Tuesday’s shoulder press-palooza.

When I went in, I had every intention of trying 175# (which is 3/4 of my current bodyweight), but you know what they say about roads and good intentions…

  • Started with 135# off the bat, did 3 warm-ups
  • Then did 3 with 155# on the bar.
  • I felt like that sucked, so I should add more – but I fought the urge and decided to stay there.

climbing-rope-atje23--853-pSo when the clock started, here’s how it went:

  • 8 push press reps @ 155#, 7 reps @ 135#
  • 5 rope climbs from floor
  • 12 ย push press reps @ 135#
  • 4ย rope climbs from floor
  • 9 push press reps @ 135# (by this point my left arm was struggling to straighten out)
  • 3 rope climbs from the floor
  • 6 push press reps @ 135# (ugly ones)
  • 2 rope climbs from the floor
  • 3 push press reps @ 135# (even more ugly)
  • 1 rope climb from the floor
  • Time: 16:14

Meanwhile, Kirsten was flying through the workout with a lighter weight on the bar but real rope climbs and finished in less than 9 minutes I think.

This was ugly. I got to the point a couple of times where I couldn’t hold the bar in a front rack when I cleaned it from the floor — simply because my left arm wasn’t holding close enough to make it work. A lot of it I think had to do with hand position on the bar. Too far in or out and I chicken winged to the point where it wasn’t strong enough.

But once again… I finished. It was ugly. And I think some of the reps probably shouldn’t have counted. But I finished.

Thanks Jimmy!

Ah, push it

Somehow some Salt-n-Pepa lyrics fit today’s workout. The soundtrack we listened to was suitably 70s, 80s, and 90s in a weird mix, so I’m actually surprised we didn’t hear the song. ๐Ÿ™‚

At any rate, there were a few of us who joined Coach Jimmy for the 8:30 class this morning… Myself, Nic, Jenny, and Sarah prepared to do a ton of overhead work to tax our shoulders.

arm-and-shoulderWe started with a 500m row, then some shoulder work to get everything moving. That included some painful mobility work with a lacrosse ball and our hands behind our back that was… interesting. Jimmy’s Torture Time was definitely in session. One of the more interesting parts was doing wall ball “shots” as a push press instead of a thruster, so no squat at the bottom. It really puts a lot more stress on the shoulders — especially when you try to hit a 10 foot target doing a strict shoulder press to get it there. (I was glad I was using a 14 pound ball. HA!)

Once we were good and warm, we grabbed an empty barbell to do a little skill refresher before adding weight and getting into it.

Today’s Metcon was:

  • 7 rounds for time
  • 21 strict shoulder presses (75/55#)
  • 21 good mornings (75/55#)

shoulders-military-pressNow, looking at it last night I suspected I might be ok for a couple of rounds before I had to switch over. HA! I got through 1 round Rx and then had to start scaling…

  • 21 strict press (75#)
  • 21 good mornings (75#)
  • 21 push press (75#)
  • 21 good mornings (75#)
  • 21 push press (75#)
  • 21 banded good mornings (green)
  • 21 push press/push jerks (75#)
  • 21 banded good mornings (green)
  • 21 push press/push jerks (75#)
  • 21 banded good mornings (green)
  • 21 push press/push jerks (75#)
  • 21 banded good mornings (green)
  • 21 push press/push jerks (75#)
  • 21 banded good mornings (green)

If you’re counting, that’s 147 shoulder presses or push presses. I was breaking it however I could — 14/7, 11/10, 7/7/7, 7/4/8… Sometimes I’d hold the bar. Sometimes I’d drop the bar. And I was laughing at myself as my left shoulder/bicep started getting more and more ticked off.

In the last three rounds, I got some amazing jerks going just to pop under it, but I felt more and more like the right arm was popping it up and the left arm was just struggling to get under it.

Had to switch to banded good mornings because my elbows and biceps were not getting any kind of break while hanging onto the bar, taxing those bits and the bits above them even more. It was a challenge and everybody got done way before me. I just kept chugging through a handful of reps at a time until I was done.

dfl-dnf-dns

I might have been dead last, but I finished. And I’ll take that today.

Great work 8:30! And then I watched Brent in the 9:30 class do it Rx+ with GHD extensions instead of Good Mornings and 75# on the bar — in about 12 minutes. Half my time. He rocked it.

Really everybody did. I was slow and steady and got it done. That’s what matters.

Thanks for the encouragement everybody! And great work!

And I would do 500 reps, and I would do 500 more…

… just to be the team that’s falling down outsideย your crossfit door… (apologies to the Proclaimers!)

I may be a little loopy at the moment. Just a little.

assault-bikeToday’s team crossfit workout was brought to you by Coach Clare and involved a little bit of everything I think. The joys of the Filthy 50 times 2 with a partner. Once again, Jonathan was my partner for this lovely little workout and my wife and his wife teamed up to kick our collective asses. Go figure.

We weren’t alone either — there were easily 18-20 people milling about today.

Our warm-up? A fun competition between four teams with 4 or 5 people each. Clare set up four assault bikes facing one another with a line in the middle. A foam roller would be set on the line and the two athletes facing one another would try and blow the foam roller with the force of the fan on the assault bike, so the roller would stay on their opponent’s side of the line.

Not to brag or anything, but our team dominated. We went Five for Five (Jonathan, Me, Sarah, Michael, and AJ). It was fun. Supposedly the team would have to do 2 burpees for every bout they lost (bike for 20 seconds and see which side it ended up on).

Filthy_Fifty_After that we set up equipment for this lovely workout:

  • Score Type:: Total Time
  • Teams of 2 For time:
  • 100 Box jump (24/20)
  • 100 Jumping pull-ups
  • 100 Kettlebell swings (35/25)
  • 100 Walking Lunge steps
  • 100 Knees to elbows
  • 100 Push press (45/35)
  • 100 Back extensions
  • 100 Wall ball shots (20/14)
  • 100 Burpees
  • 100 Double unders

If it looks familiar, it’s because it’s 2x the Filthy Fifty (see right).

Jonathan and I pulled our stuff together and did:

  • Jonathan (24″ box jumps), me (20″ step ups)
  • Jumping pull-ups
  • 35# kettle bell swings
  • walking or in-place lunges
  • knees-to-elbows
  • Jonathan (45# push press), me (45# strict press)
  • good mornings with a 45# barbell
  • 20# wall balls
  • Jonathan (burpees), me (sit-ups)
  • 100 single unders each

finished-lastHonestly I was pretty fried after the good mornings. And it took us a bit under 44 minutes to complete all of that. 1000 reps. We either split the 100 for each movement or Jonathan did more than I did. Just depended on where I was at.

I felt bad about doing sit-ups instead of burpees, but honestly I didn’t think I was going to get off the floor if I went down. My shoulders were screaming. My knees were pissed. Even as it was, five rounds of 10 sit-ups each was a damn challenge.

But we finished. And scaling is not the enemy. It’s what happens when you realize your body doesn’t want to keep moving and decide to change things up so you CAN keep moving.

I don’t think we were last. But we were damn close. And I feel like hell afterwards. It’s awesome.

Jonathan, thanks for being my partner in the madness. You kicked butt. ๐Ÿ™‚

And good work everybody who came! Thanks Clare for a good challenge!