Tag Archives: push press

30 minutes, a handful of reps at a time

Saturdays have been hit and miss for a while. Sometimes we have had soccer in the way. Sometimes I’ve felt like doing two WODs back to back (gymnastics + team) is a good way to sucker punch my body into not moving much beyond those two events. And sometimes we can sneak in a team WOD without too much trouble. Today was a good day to sneak one in.

1zdjhy

Though Ev was working, I headed in with the girls and we had no idea what we were in for. Jimmy did a great job with this one, though wow I’m glad I have a day to recover now. πŸ™‚

There were a lot of us there to do the workout today. By the time we broke out into teams of two or three, I hopped into a team with Caleb & Marino, Mickey worked with Carrie, and AJ worked with Kaila and her friend. We all got our sweat equity in today, let me tell you!

The warm-up started out as a traditional Jimmy warm-up – 400m run – and then we came back in and did a hybrid of a few things from Nicole and some traditional Jimmy moves, from air squats to arm swings, Spider-man lunges to hamstring flossing, we definitely hit a few things today. And then after some barbell movement refreshers with an empty barbell (thrusters, sumo deadlift high pulls, and push press), we got to work.

This was a 30 minute metcon…

  • Etre-en-nage-800px2 Person Team, 30 Min EMOM
  • At the beginning of each minute both partners will perform 3 burpees. Athletes will use the remaining time to complete:
    • Min 1: 7 SDHP
    • Min 2: 7 Thrusters
    • Min 3: 7 Push Press
  • **** Repeat for a total of 10 rounds*****
  • Men will use #95 or #75
  • Females will use #65 or #55

Did I say this was a doozy? It definitely was.

Teaming with Caleb & Marino, we split things up a little differently for the three of us.

  • 95# barbell
  • 5 SDHP
  • 5 thrusters
  • 5 push press

1425faefe33929b0b86dcb3935ca368a--employee-motivation-work-motivationAnd honestly, it was the thrusters and burpees that really killed me. After only a few rounds I had to stop doing burpees because my shoulders were burning. I even had one round where I couldn’t convince my body to do any burpees at all, and that’s when I chose to scale. Instead, I did push-ups for a bit and then scaled further to air squats. Burpees, push-ups, and air squats – none of them were really pretty.

Caleb & Marino pushed for sure. I was ok through 15-20 mins and then struggled after that. My reps got slower and slower and all I heard was “chest up, Brian” from Marino, which helped. And at least with the thrusters, I know the “rest break” got less and less, but we finished every round under the 1 minute time so we were doing ok I think.

Mickey said they scaled a few things for her with a 55# bar, but she fought through. And AJ, Kaila, and Kaila’s friend also chugged their way through.

This was a serious challenge to keep moving. I was good for about 5 rounds, but after 6 and 7 I was wondering if I was going to make it to 10. Thankfully Caleb & Marino didn’t give me much chance to think about it. πŸ™‚

Thanks guys!

Advertisements

Shoulders are on Fire

There are workouts where you know you’re going to come out of it stronger than before and there are those workouts that flirt with pushing you to failure. Today was the latter.

1zdjhy

Headed in for an 8:30am workout and we had a heck of a large class for Coach Drea. Bill & Amber, Sarah, Lara & Jordan, Carrie, Melissa, Caleb, Logan, and Matt & Abigail. There were people everywhere!

We started with the animals warm-up, moved on to push-up form, and then grabbed bars to practice push jerks and push press. And she did demos of bench press and ring dips. Plus we did some work on HSPUs and progressions.

Yes, this was going to be a doozy of a workout.

  • For time:
    • 40 push-ups (Performance) (or 30 knee push-ups Fitness)
    • 30 ring dips (Performance) (or 25 modified ring dips Fitness)
    • 20 handstand push-ups (Performance) or (20 pike push-ups Fitness)
    • 20 bench presses, 115/75# (Performance) (or 15 bench presses 75/55# Fitness)
    • 15 push jerks, same weight (Performance) (or 10 push jerks Fitness)
    • 10 push presses (Performance) (or 5 push presses Fitness)

jim-carrey-ace-ventura-arms

Early classes used the Ace Ventura scene to the right to describe how they felt afterwards. And I can definitely concur.

We went in two heats and I was in the second heat. I finished in 15:38, but damn this was awful and my shoulders were on fire.

  • 40 push-ups
  • 2 ring-dips, wondering what the heck just happened, 3 more ring-dips, then transitioning to jumping ring dips where I would jump into a locked-out position and lower myself to the floor as slowly as possible
  • 1 pike push-up on the floor, laughing because I almost smacked my head into the ground. 1 pike push-up attempt from a plyo box, continuing to laugh. Moved to 20 strict dumbbell presses with 25# dumbbells overhead.
  • 1 95# bench press. shifted to 75#. did sets of 5, then a bunch of 3s.
  • 15 ugly-ass push jerks at 75#. Nicole did her best to coach about foot position and knees, but my shoulders were so fired up I could barely hold on to it for more than 2 or 3 reps at a time.
  • 10 push presses — ugly, ugly push presses in small sets

That was an awful, awful 15+ minutes. By the end my right arm worked, but my left arm was barely able to go over my head with assistance. I scaled every single part of the workout after the push-ups.

my-shoulders-are-on-fireThat was by far the ugliest performance I’ve done in a long while in class, simply because my shoulders were on fire the whole time. The push-ups didn’t feel bad, but by that first ring dip I was wondering what the heck I’d gotten myself into.

Wow. Tomorrow is going to be a rest day because I may not be able to raise my arms over my head. πŸ™‚

Great work 8:30 class! (And 9:30 class, since I stuck around for the nutrition seminar with Nicole at 10:30!)

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

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. πŸ™‚

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. πŸ™‚

  • 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. πŸ™‚

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. πŸ™‚

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. πŸ™‚

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. πŸ™‚ 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. πŸ™‚

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. πŸ™‚

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.Β Kirsten and I were as ready as we were going to be I think. πŸ™‚

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 ΒΎ 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 Β push press reps @ 135#
  • 4Β 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!