It has been a LONG time since I've hit a strict press WOD. I went into today feeling pretty worried about how my shoulder would hold up. I was worried about pain, but mostly the pain to my ego if I could barely lifts anything.
That wasn't the case. I hit a huge PR!
The ramp up looked like this:
55, 65, 75, 80, 85 (90 failed)
From December this was a 7lb PR...I hit 80 sometime when I was in Germany, but can't find record of it. Soooo....woot! PR!
WOD 2:
12minute AMRAP
5 push press (65#)
25 airsquats
Total: 8 rounds 27 reps just 2 squats shy of a full 9 rounds. Intensity felt good and so did the shoulder!
Showing posts with label strict press. Show all posts
Showing posts with label strict press. Show all posts
Tuesday, April 19, 2011
Monday, February 7, 2011
Strict Monday
WOD 1:
Strict Press x1
Top load: 77#
Attempted 80# twice and failed! I had 80# back in Germany, but I guess some time off from this definitely hurt the overall strength. 2011 goal is 85#.
WOD: 2
16min AMRAP
8 pushup (ring if possible)
8 push press (65#)
8 24" box jump
Survived a solid 6 rounds. Pushups were pretty tough, i just did regular ones to work on form since I'm pretty weak. Box jumps went surprisingly well. :)
Paleo update: Was not very strict last week at all. Fell off the wagon, but I still think it was small. I major cheat meal per week and a few slips here and there. I missed the sugar the most last week, that's for sure. Had a burger and fries on Saturday night and a few beers. Paid for it dearly the next day. Discovered that taking magnesium helps the stomach issues. We will have to see how the week goes.
Overall update: Have had some issues getting to the box more than 3 days a week, which is pretty terrible for me. We've had some rough weather, prohibiting me from getting out of the driveway and lots of housework/repairs. I swear we're never going to get this place to a respectable living state. Its exhausting!
More breathing squats tomorrow!
Strict Press x1
Top load: 77#
Attempted 80# twice and failed! I had 80# back in Germany, but I guess some time off from this definitely hurt the overall strength. 2011 goal is 85#.
WOD: 2
16min AMRAP
8 pushup (ring if possible)
8 push press (65#)
8 24" box jump
Survived a solid 6 rounds. Pushups were pretty tough, i just did regular ones to work on form since I'm pretty weak. Box jumps went surprisingly well. :)
Paleo update: Was not very strict last week at all. Fell off the wagon, but I still think it was small. I major cheat meal per week and a few slips here and there. I missed the sugar the most last week, that's for sure. Had a burger and fries on Saturday night and a few beers. Paid for it dearly the next day. Discovered that taking magnesium helps the stomach issues. We will have to see how the week goes.
Overall update: Have had some issues getting to the box more than 3 days a week, which is pretty terrible for me. We've had some rough weather, prohibiting me from getting out of the driveway and lots of housework/repairs. I swear we're never going to get this place to a respectable living state. Its exhausting!
More breathing squats tomorrow!
Monday, August 23, 2010
20 MIN Metcon
WOD #1:
1000 m swim
I wanted to swim 1800, but the pool got full with a bunch of old people just swimming aimlessly. Without lap lanes, it became dangerous to keep your head in the water. Felt pretty strong today--will hit the pool again later in the week!
WOD #2
20 Min AMRAP
10 DB shoulder Press, 10 Burpee, 10 Box Jump
Total: 9 rounds
So after the pool I came home and ate crap. The weekends away from home and on the road just throw me off! The fridge is empty, I'm sad and bored and what do I do? Eat...crap. Well, that means another WOD is in order. I did CFOT's alternate WOD for the day and boy was it a kicker.
I think this little couplet should have had one more element to it, but regardless, it made you work on your mental game. I used 15lb dumbbells which turned out to be perfect. I was able to do most of the sets of 10 unbroken and some with just a slight rest in the middle. Burpees---oh how i hate thee. They are one of my most improved moves of the year though. As my friend Soni says--JUST KEEP MOVING--DON'T STOP. That's what I did on the burps and the box jumps.
I had a solid sweat going on and people were totally staring at me--"what is that silly girl doing, flailing and jumping around in the corner?". I think it helped that I had my ipod shuffle on me to keep me focused. If it ever stops raining (yes, its STILL raining) I hope to get a long bike ride in one of these days.
1000 m swim
I wanted to swim 1800, but the pool got full with a bunch of old people just swimming aimlessly. Without lap lanes, it became dangerous to keep your head in the water. Felt pretty strong today--will hit the pool again later in the week!
WOD #2
20 Min AMRAP
10 DB shoulder Press, 10 Burpee, 10 Box Jump
Total: 9 rounds
So after the pool I came home and ate crap. The weekends away from home and on the road just throw me off! The fridge is empty, I'm sad and bored and what do I do? Eat...crap. Well, that means another WOD is in order. I did CFOT's alternate WOD for the day and boy was it a kicker.
I think this little couplet should have had one more element to it, but regardless, it made you work on your mental game. I used 15lb dumbbells which turned out to be perfect. I was able to do most of the sets of 10 unbroken and some with just a slight rest in the middle. Burpees---oh how i hate thee. They are one of my most improved moves of the year though. As my friend Soni says--JUST KEEP MOVING--DON'T STOP. That's what I did on the burps and the box jumps.
I had a solid sweat going on and people were totally staring at me--"what is that silly girl doing, flailing and jumping around in the corner?". I think it helped that I had my ipod shuffle on me to keep me focused. If it ever stops raining (yes, its STILL raining) I hope to get a long bike ride in one of these days.
Monday, August 9, 2010
Happy Monday!
Ok, so I've had a few days off. The rain last week nixed my planned 5 mile run on Thursday, then disorganization ruined my Friday morning. I spent the weekend in Strasbourg, France, with my handsome husband--where the workout was walking and eating! Strasbourg is a small town on the German/French border that was fought over for many years between the Franks and Prussians. It has lots of french and german influences in language, culture, and architechure, and food! The highlight was walking along the canals enjoying the pretty scenery and basking in a perfect summer day. Since this blog is also a little about traveling, I've included some photos!
Photos: (1) Chip and I along the canal in Petite France (2) Notre Dame Cathedreal (3) La`Backoffe - traditional alsacian dish with Lamb, potatoes and veggies in a white wine sauce- baked all day (4) Quiche Lorraine-why we ARE in Alsace-Lorraine! It was translated in English as "bacon cake"...um yea..give me some BACON CAKE. It was buttery, bacon, egg goodness,
Time to get back at it today for sure. Diet was pretty clean today and while I'm hungry tonight, I'll forgo the evening ice cream snack, since it feels so good to feel good!
The CF Old Town WOD was 5x5 push press today with an "after party" of a brutal couplet: 33pushups, 27 KB swings, 21 DB thrusters--scaled down from there for rounds 2/3. The presses were off to a solid start. Round 3 at 65# felt strong and round 4 at 70# was solid. I went for 75# for 5--my 1RM is 80#....I nailed all 5 reps. Boy did that feel good! I rested a little bit and was ready to dig into the after party madness. By pushup 15 I was in rough shape...all 27 swings went unbroken...then to the thrusters. My arms quit on about rep 12...just quit. I tried a few more reps where I really tried to work the hips, but the arms gave out. Finnito. I knew I was meeting a friend at the pool for a quick swim in a hour so I didn't feel so bad.
My real after party was a 1 mile swim! yes--a mile swim. It felt amazing. The first 500m flew by and I just kept going. I felt strong after 1200m so I did a few laps of breast stroke, then finished off with a solid 200m freestlye. I love that crossfit keeps me strong so that I can just do things like pop into the pool randomly and swim a mile and feel awesome afterwards. I didn't time myself, but I'm going to start getting some rough estimates of how long this takes me.
Photos: (1) Chip and I along the canal in Petite France (2) Notre Dame Cathedreal (3) La`Backoffe - traditional alsacian dish with Lamb, potatoes and veggies in a white wine sauce- baked all day (4) Quiche Lorraine-why we ARE in Alsace-Lorraine! It was translated in English as "bacon cake"...um yea..give me some BACON CAKE. It was buttery, bacon, egg goodness,
Time to get back at it today for sure. Diet was pretty clean today and while I'm hungry tonight, I'll forgo the evening ice cream snack, since it feels so good to feel good!
The CF Old Town WOD was 5x5 push press today with an "after party" of a brutal couplet: 33pushups, 27 KB swings, 21 DB thrusters--scaled down from there for rounds 2/3. The presses were off to a solid start. Round 3 at 65# felt strong and round 4 at 70# was solid. I went for 75# for 5--my 1RM is 80#....I nailed all 5 reps. Boy did that feel good! I rested a little bit and was ready to dig into the after party madness. By pushup 15 I was in rough shape...all 27 swings went unbroken...then to the thrusters. My arms quit on about rep 12...just quit. I tried a few more reps where I really tried to work the hips, but the arms gave out. Finnito. I knew I was meeting a friend at the pool for a quick swim in a hour so I didn't feel so bad.
My real after party was a 1 mile swim! yes--a mile swim. It felt amazing. The first 500m flew by and I just kept going. I felt strong after 1200m so I did a few laps of breast stroke, then finished off with a solid 200m freestlye. I love that crossfit keeps me strong so that I can just do things like pop into the pool randomly and swim a mile and feel awesome afterwards. I didn't time myself, but I'm going to start getting some rough estimates of how long this takes me.
Saturday, December 12, 2009
Strict Press and Row
Quick WOD this morning--
legs were fried after yesterday's track workout.
We did 3X strict press off of some machine contraption....it is so weird to be back in a globo type gym. There is word that CF is coming...I pray it comes soon!
Top Load; 75x3. worked at 45, 55, 65, 70, 75.
Then we did an ab ladder of full sit ups. 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1. Ugh a burner.
Then we did a 1500m row for a little cardio. This was the farthest I've ever rowed and i did it in 6:30 and some change. The burn felt good!
Chip and I are getting creative...it will be hard, but we'll make it happen! :)
legs were fried after yesterday's track workout.
We did 3X strict press off of some machine contraption....it is so weird to be back in a globo type gym. There is word that CF is coming...I pray it comes soon!
Top Load; 75x3. worked at 45, 55, 65, 70, 75.
Then we did an ab ladder of full sit ups. 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1. Ugh a burner.
Then we did a 1500m row for a little cardio. This was the farthest I've ever rowed and i did it in 6:30 and some change. The burn felt good!
Chip and I are getting creative...it will be hard, but we'll make it happen! :)
Thursday, November 19, 2009
Strict Press 5X
WOD:
strict press
5X5X5X5X
It's no secret that this is not an easy lift for us ladies and there are no big numbers here.A month ago I hit 75 for 1x so I wasn't expecting much this morning. Warmed up the bar at 35, then hit 55,65. Then I put 70 on the bar, selling myself short again...only expecting to crank out 2-3. I hit 4 solid reps, and almost got the fifth. I lost core tension and dropped the elbows. Ooops. Had to try this again. Hit it 5 perfect reps the second time around. 70lbs for 5 reps.
I love seeing the SERIOUS overhead strength gains this month!
Finisher:
AMRAP in 15min
5 pullups
10 perfect pushups
15 DUs
Hit 5 rounds. I got the DU's back! I really worked these today and made sure I got 15 perfect ones each round. Not sure why I was struggling with these this summer, but some days things just click. And you learn you can't be perfect at every move every day--but some days you can! :)
strict press
5X5X5X5X
It's no secret that this is not an easy lift for us ladies and there are no big numbers here.A month ago I hit 75 for 1x so I wasn't expecting much this morning. Warmed up the bar at 35, then hit 55,65. Then I put 70 on the bar, selling myself short again...only expecting to crank out 2-3. I hit 4 solid reps, and almost got the fifth. I lost core tension and dropped the elbows. Ooops. Had to try this again. Hit it 5 perfect reps the second time around. 70lbs for 5 reps.
I love seeing the SERIOUS overhead strength gains this month!
Finisher:
AMRAP in 15min
5 pullups
10 perfect pushups
15 DUs
Hit 5 rounds. I got the DU's back! I really worked these today and made sure I got 15 perfect ones each round. Not sure why I was struggling with these this summer, but some days things just click. And you learn you can't be perfect at every move every day--but some days you can! :)
Wednesday, November 4, 2009
Ugh.
WOD
5 rounds
max strict press (55#)
max strict pullups
Strict presses felt pretty strong today and my max number of reps was in round 2- 11 reps. Pullups-oh my enemy. A few weeks ago I got my first strict. I was hoping to do one each round, but I couldn't even get halfway up. WEAK! It was uber frustrating. I just did a few attempts each round and didn't really bother to record anything today. I even skipped out on the Annie extra. Double unders need more work. Today I was just not in the mood to even deal with the weaknesses today. I guess sometimes that just happens.
On the bright side, I joined Nikki for a spin class at Golds' last night. The instructor is crazy entertaining and I got in a nice solid ride. I felt strong and pushed myself and I needed a good sweat. It was nice to know that in that room I could not only outride all the other women, but that I could out deadlift, squat, clean, jerk, all of them. Ha. I love being crossfit. :p
5 rounds
max strict press (55#)
max strict pullups
Strict presses felt pretty strong today and my max number of reps was in round 2- 11 reps. Pullups-oh my enemy. A few weeks ago I got my first strict. I was hoping to do one each round, but I couldn't even get halfway up. WEAK! It was uber frustrating. I just did a few attempts each round and didn't really bother to record anything today. I even skipped out on the Annie extra. Double unders need more work. Today I was just not in the mood to even deal with the weaknesses today. I guess sometimes that just happens.
On the bright side, I joined Nikki for a spin class at Golds' last night. The instructor is crazy entertaining and I got in a nice solid ride. I felt strong and pushed myself and I needed a good sweat. It was nice to know that in that room I could not only outride all the other women, but that I could out deadlift, squat, clean, jerk, all of them. Ha. I love being crossfit. :p
Friday, October 30, 2009
***100***
Thursday WOD:
snatch grip strict press: 1,1,1
top load: 65#
snatch grip push press: 1,1,1,1,1
top load: 100#
100 pounds. 100 pounds overhead. This morning was HUGE for me. I've been chasing 100 pounds in any lift for months now. 90lbs here, 95lbs there, failed 100 here and there....frustrating! It was something I wanted to accomplish before I left CFOT---now I will chase that 100lb clean.
Today was my day. We warmed up with strict press from behind the neck---got to 65 which felt great and attempted 70 but couldn't hit it with that grip. On to the push...
Since this was a new move, we worked up slowly. Christine, Megan, Shanyn, and I worked in a good rotation and were only within 5-10bls of each other. Great energy with a great group of women. The rounds looked something like this: 70,75,85,90,100. We may have done one more set. We worked up slooowly. To slow, but a safe slow for for first attempts. I put 100 up strong and it felt awesome. I had a perfect dip in the hips, flew up, and viola`. I seriously could have put up more but I was smoked by this point. Jerry said we'd see this again soon....I can't wait! :)
snatch grip strict press: 1,1,1
top load: 65#
snatch grip push press: 1,1,1,1,1
top load: 100#
100 pounds. 100 pounds overhead. This morning was HUGE for me. I've been chasing 100 pounds in any lift for months now. 90lbs here, 95lbs there, failed 100 here and there....frustrating! It was something I wanted to accomplish before I left CFOT---now I will chase that 100lb clean.
Today was my day. We warmed up with strict press from behind the neck---got to 65 which felt great and attempted 70 but couldn't hit it with that grip. On to the push...
Since this was a new move, we worked up slowly. Christine, Megan, Shanyn, and I worked in a good rotation and were only within 5-10bls of each other. Great energy with a great group of women. The rounds looked something like this: 70,75,85,90,100. We may have done one more set. We worked up slooowly. To slow, but a safe slow for for first attempts. I put 100 up strong and it felt awesome. I had a perfect dip in the hips, flew up, and viola`. I seriously could have put up more but I was smoked by this point. Jerry said we'd see this again soon....I can't wait! :)
Tuesday, October 13, 2009
Strict Press
WOD:
1 rep max Strict Press
Top Load: 75#
Nothing terribly notable or fantastic here kids. Got up to 75# with perfect form. Threw 80# on the bar for fun, but failed. Tried 78 and failed again. Worked to complete failure....
1 rep max Strict Press
Top Load: 75#
Nothing terribly notable or fantastic here kids. Got up to 75# with perfect form. Threw 80# on the bar for fun, but failed. Tried 78 and failed again. Worked to complete failure....
Thursday, September 17, 2009
PERFECT. PUSH. UP.
Hit the box this morning since it was an all upper body workout. No excuse not to go.
WOD: Perfect Push ups
Pick your poison
150 120 90 60 30
Push ups are not my favorite...and a pullup penalty for each miss is just hell. Now we're not talking about any old push up. These must be PERFECT. Chin, chest, hips to the floor, full extension at the top. My pushups are far from perfect, so I went for 60 with a penalty of 6 pullups for each miss. I totally surprised myself and my rounds looked like this: 27, 10, 13, 10. Time: 7:55.
I clearly underestimated my strength -- yea for getting stronger! I then did 30 more for good measure.
Yesterday I dropped in for a little workout to spot/coach Christine on 5x back squats. None for me. I subbed strict press for a few rounds. Worked 5 reps for 45, 45, 67, 72 (2x), 67. I've not done a max strict that I recall so this felt pretty good. I think a 1x max might be somewhere around 75-80. Sweet!
Doctor's appointment tomorrow....I'll update over the weekend.
WOD: Perfect Push ups
Pick your poison
150 120 90 60 30
Push ups are not my favorite...and a pullup penalty for each miss is just hell. Now we're not talking about any old push up. These must be PERFECT. Chin, chest, hips to the floor, full extension at the top. My pushups are far from perfect, so I went for 60 with a penalty of 6 pullups for each miss. I totally surprised myself and my rounds looked like this: 27, 10, 13, 10. Time: 7:55.
I clearly underestimated my strength -- yea for getting stronger! I then did 30 more for good measure.
Yesterday I dropped in for a little workout to spot/coach Christine on 5x back squats. None for me. I subbed strict press for a few rounds. Worked 5 reps for 45, 45, 67, 72 (2x), 67. I've not done a max strict that I recall so this felt pretty good. I think a 1x max might be somewhere around 75-80. Sweet!
Doctor's appointment tomorrow....I'll update over the weekend.
Thursday, June 25, 2009
Push AND Pull
WOD: Dan's Club
5 rounds, 90sec for each exercise, 60sec in between
5 rep strict press, 5 weighted pullups (flex arm hang for the PU challenged)
Go for total points!
Push Press: 55,55,65,65,65 = 1525
Pull Up (flex arm hang): 5,5,5,5,5 = 1896 (1/2 body weight per rep)
Total: 3421
Output: 3421/158lbs=21.65
This workout was just to keep loose and keep slowly building strength. I totally went easy on the strict press. I was able to easily clean the weight, then work all five reps with dropping the weight. Completed each round in about 30 secs, so I could have gone way heavier if I was actually working hard on this.
The flex arm hangs felt really strong. The core workout when you do them correctly is amazing. I recently read this post on the "Byers Gets Diesel" blog. http://www.byersgetsdiesel.com/2009/03/got-pull-up.html
I think the kips might have something to do with sore shoulder. I'm going to start working the strict and aim to get that in a few weeks. I was close today, but can't quite get over the bar. The kip is fun, frustrating, a good cardio workout, torture on your hands, but really where are the strength gains? Not sure, but hell, if it doesn't hurt and keeps my shoulder happy I'm game to go with the strict for awhile!
Nice easy 4 mile run tonight in the HEAT. HOT, HOT, HOT.
T-3 days until I dive in the lake!
Since my fellow CFOT bloggers are "zoning up" here for the rest of the summer, I'll put my goals here. They say it is always better to write them down, right?
Current Weight (CFOT scale): 158.5
7/31/09 Goal Weight: 155
Ultimate Goal Weight: 150
Todays Lunch-Light cosi cobb salad and BREAD. but only b/c I won't really have dinner tonight and I need some freakin carbs to get me through the run. 2 workouts in one days justifies a piece, right?
5 rounds, 90sec for each exercise, 60sec in between
5 rep strict press, 5 weighted pullups (flex arm hang for the PU challenged)
Go for total points!
Push Press: 55,55,65,65,65 = 1525
Pull Up (flex arm hang): 5,5,5,5,5 = 1896 (1/2 body weight per rep)
Total: 3421
Output: 3421/158lbs=21.65
This workout was just to keep loose and keep slowly building strength. I totally went easy on the strict press. I was able to easily clean the weight, then work all five reps with dropping the weight. Completed each round in about 30 secs, so I could have gone way heavier if I was actually working hard on this.
The flex arm hangs felt really strong. The core workout when you do them correctly is amazing. I recently read this post on the "Byers Gets Diesel" blog. http://www.byersgetsdiesel.com/2009/03/got-pull-up.html
I think the kips might have something to do with sore shoulder. I'm going to start working the strict and aim to get that in a few weeks. I was close today, but can't quite get over the bar. The kip is fun, frustrating, a good cardio workout, torture on your hands, but really where are the strength gains? Not sure, but hell, if it doesn't hurt and keeps my shoulder happy I'm game to go with the strict for awhile!
Nice easy 4 mile run tonight in the HEAT. HOT, HOT, HOT.
T-3 days until I dive in the lake!
Since my fellow CFOT bloggers are "zoning up" here for the rest of the summer, I'll put my goals here. They say it is always better to write them down, right?
Current Weight (CFOT scale): 158.5
7/31/09 Goal Weight: 155
Ultimate Goal Weight: 150
Todays Lunch-Light cosi cobb salad and BREAD. but only b/c I won't really have dinner tonight and I need some freakin carbs to get me through the run. 2 workouts in one days justifies a piece, right?
Subscribe to:
Posts (Atom)