FBG Prep 5 rounds of 5 exercises :40 work :20 transition. No rest between rounds. Record total.
I've played the sleep card a bit this week and hit the 1230 class today. I'm hoping that it helps settle down all the chaos that is soooo September. I suppose that a workout that is 85% perfect is better than no workout, so even though I don't enjoy mid day, it was go to get in the box. I loved the way this WOD hurt though. Working to exhaustion is a great feeling the rest of the day.
LOTS of trouble today with KBHP's. I am thinking I want to try this with a barbell, so that I can focus on what I do reasonably well with deadlifts. Box jumps were consistent as were the push press. My numbers were nothing to get excited about, but I was happy to be doing the work Rx'd... something I couldn't even think about last year.
Now I could live would the lowest score in the gym for FGB, but I'm NOT happy that I can seem to raise a single cent for two worthy causes. Ugh!
Showing posts with label push press. Show all posts
Showing posts with label push press. Show all posts
Saturday, September 19, 2009
Wednesday, September 16, 2009
WOD 090915
More FGB prep.
Warm up... run Montgomery, 15 box jumps or slam balls, 10 burpees
3 RFT 400 m run, 20 Push Press, 15 KBHP, 10 Pull ups. 21:22
Nothing like adding pull ups to a little FGB work. This was hard. The 53lb HP's are still kicking me pretty hard. I can't do the "plyometric" "kinetic" push press either; my stance widens which tells me I'm leaving the floor and maybe even rebending.
I felt a little alone on this workout today. Erin is out for injuries and Maureen must be on travel. The other women in the gym were either subbing for an injury or scaling, so I missed having a pacer.
This left me laying on the sidewalk...
Warm up... run Montgomery, 15 box jumps or slam balls, 10 burpees
3 RFT 400 m run, 20 Push Press, 15 KBHP, 10 Pull ups. 21:22
Nothing like adding pull ups to a little FGB work. This was hard. The 53lb HP's are still kicking me pretty hard. I can't do the "plyometric" "kinetic" push press either; my stance widens which tells me I'm leaving the floor and maybe even rebending.
I felt a little alone on this workout today. Erin is out for injuries and Maureen must be on travel. The other women in the gym were either subbing for an injury or scaling, so I missed having a pacer.
This left me laying on the sidewalk...
Monday, September 14, 2009
WOD 090911
Day of Infamy... best handled by a WOD of infamy... FGB
I did the pack version of our FGB prep or 3 rounds 30, 20, 10.
I really struggled with the 53lb KBHP - to the point where Jerry had to give me form correction. This didn't make me happy since KB's are usually where I can keep it together. But since I've only once before used more than a 35, I can be happy that I got through this. Need to sink that butt more and press through the heels.
Of course I had a box jump miss too. Doing these right after the KBHP is a real quad burner.
I really tried HARD to go with good form on the push presses and it seemed to pay off with getting my head through to active shoulder. Thinking traps is really helping this without me goose neckin' it and ending up all kinds of sore.
So about those goals... hang for the next post please.
I did the pack version of our FGB prep or 3 rounds 30, 20, 10.
I really struggled with the 53lb KBHP - to the point where Jerry had to give me form correction. This didn't make me happy since KB's are usually where I can keep it together. But since I've only once before used more than a 35, I can be happy that I got through this. Need to sink that butt more and press through the heels.
Of course I had a box jump miss too. Doing these right after the KBHP is a real quad burner.
I really tried HARD to go with good form on the push presses and it seemed to pay off with getting my head through to active shoulder. Thinking traps is really helping this without me goose neckin' it and ending up all kinds of sore.
So about those goals... hang for the next post please.
Wednesday, September 9, 2009
WOD 090908
Great first WOD of my second year.
Push Press 3,3,3, 1,1,1 Extra FBG intervals - row, box jump, kb high pull (3)rounds.
Good workups to new single max PR at 90lbs. 55, 65, 70 for 3 75, 80, 85, 87, 88, 90 for singles. Some form troubles... losing my vertical torso on the dip. Worked really hard to engage my traps to get that active shoulder.
The extra felt slow and inflexible... still feeling Karen in my quads.
Push Press 3,3,3, 1,1,1 Extra FBG intervals - row, box jump, kb high pull (3)rounds.
Good workups to new single max PR at 90lbs. 55, 65, 70 for 3 75, 80, 85, 87, 88, 90 for singles. Some form troubles... losing my vertical torso on the dip. Worked really hard to engage my traps to get that active shoulder.
The extra felt slow and inflexible... still feeling Karen in my quads.
Thursday, August 13, 2009
WOD 090813
5 RFT 9 Toes to Bar, 12 Push Press, 15 Pushups, 300m run
My mod - Knees 2 Elbows, 55vice 65 on the Push Press, 4 /5 rounds of pushups were knee push ups.
My time 26:51
Not so great, but I am soooooooooo tired. I have been under 6 hrs of sleep every night since Saturday and I'm starting to think Karolin is a newborn again with her sleep pattern. Actually I suspect it's milk in her diet which she drinks sporadically.
The K2E did feel stronger than they have in the past, plus it was nice to work the core instead of the shoulders on that bar! The 55 on the push press was a choice because my shoulders have been feeling spent and I really wanted to do it right. I was rewarded for my prudence with 5 unbroken sets(resting only in the rack, not setting it down) and fewer form faults. Jerry's emphasis that your shoulder is better protected when you get to active shoulder was a help. Plus 55 is FGB weight for women and a good one to feel comfortable with for 5 rounds. I still don't know what has happened to my pushups, but I am hoping that this turns around. I HATE doing them on my knees and slipping all over an abmat.
Overall a good WOD and payback for the dietary wanderings yesterday
My mod - Knees 2 Elbows, 55vice 65 on the Push Press, 4 /5 rounds of pushups were knee push ups.
My time 26:51
Not so great, but I am soooooooooo tired. I have been under 6 hrs of sleep every night since Saturday and I'm starting to think Karolin is a newborn again with her sleep pattern. Actually I suspect it's milk in her diet which she drinks sporadically.
The K2E did feel stronger than they have in the past, plus it was nice to work the core instead of the shoulders on that bar! The 55 on the push press was a choice because my shoulders have been feeling spent and I really wanted to do it right. I was rewarded for my prudence with 5 unbroken sets(resting only in the rack, not setting it down) and fewer form faults. Jerry's emphasis that your shoulder is better protected when you get to active shoulder was a help. Plus 55 is FGB weight for women and a good one to feel comfortable with for 5 rounds. I still don't know what has happened to my pushups, but I am hoping that this turns around. I HATE doing them on my knees and slipping all over an abmat.
Overall a good WOD and payback for the dietary wanderings yesterday
Monday, August 3, 2009
WOD 090803
Team Workout.
Power Snatch, Pullups, Push Press, Box Jumps, Row
Not telling anything else... no leaking since this is a "fittest class" competition. Just get in there and do it.
And I say that because I just didn't want to. Most every day in the box you work against your personal fitness demons and push for progress. And when you have this right attitude, you can take joy in small amounts of progress and bask in the motivation of working out with a great bunch of people. For me that gets turned on it head when we do these team competitions. It is really hard for the kid who was always picked first for the spelling bee, math challenge, you name it academic competition and among the last for dodge ball to get excited about team workouts. It doesn't take too much math skill to know putting me into the mix can pull down the class average.
Today's workout had 3 overhead moves (yes I count pullups as overhead) so I was really dreading what I was going to do. Shoulders have been "crunchy", achilles have been tight, and my carpal tunnel has been almost on fire at times this past week. I wasn't thinking about ducking this one for a rest day, I was looking to see if I was due for a week off.
But what I lack in athletic ability, I try to make up for in attitude which can be changed at will even if your pullup strength can't. So I plotted it out. Make sure you do every exercise, so there is no averaging any zeros, use the FGB guidance and don't work more than 1 minute at any one exercise, do Pullups first so you can chalk off the clock, and don't put your bum on the row too much... it doesn't generate points. Do everything in multiples of 5 so that you can remember the numbers and not have to stop to write.
So while I had a little trouble settling in with the overheads - the grips are way different for push press and snatch, I got alot done. I was also rewarded with a whole bunch of box jumps which I haven't done since I fell doing double unders back in May. Sure I stumbled one (and Jerry was watching!!) but nothing that didn't keep me jumping. I did my pull ups with a purple band instead of red.
0515 is the guinea pig class and we may not finish on top, but it was still a great day in the box. Everyone got a great workout, and when everyone is working their best instead of their weakness, it is almost like the crossfit games... you get to see some amazing stuff. 172 freaking box jumps... yay Soni! Torch set a new max pullup PR at 35 I think.
Now off to the really scary stuff and the reminder that young at heart only goes so far... annual mammogram today. But this is one category where my endurance has paid off... having had 5 children and breastfed them all, actually reduces my risk of cancer.
Power Snatch, Pullups, Push Press, Box Jumps, Row
Not telling anything else... no leaking since this is a "fittest class" competition. Just get in there and do it.
And I say that because I just didn't want to. Most every day in the box you work against your personal fitness demons and push for progress. And when you have this right attitude, you can take joy in small amounts of progress and bask in the motivation of working out with a great bunch of people. For me that gets turned on it head when we do these team competitions. It is really hard for the kid who was always picked first for the spelling bee, math challenge, you name it academic competition and among the last for dodge ball to get excited about team workouts. It doesn't take too much math skill to know putting me into the mix can pull down the class average.
Today's workout had 3 overhead moves (yes I count pullups as overhead) so I was really dreading what I was going to do. Shoulders have been "crunchy", achilles have been tight, and my carpal tunnel has been almost on fire at times this past week. I wasn't thinking about ducking this one for a rest day, I was looking to see if I was due for a week off.
But what I lack in athletic ability, I try to make up for in attitude which can be changed at will even if your pullup strength can't. So I plotted it out. Make sure you do every exercise, so there is no averaging any zeros, use the FGB guidance and don't work more than 1 minute at any one exercise, do Pullups first so you can chalk off the clock, and don't put your bum on the row too much... it doesn't generate points. Do everything in multiples of 5 so that you can remember the numbers and not have to stop to write.
So while I had a little trouble settling in with the overheads - the grips are way different for push press and snatch, I got alot done. I was also rewarded with a whole bunch of box jumps which I haven't done since I fell doing double unders back in May. Sure I stumbled one (and Jerry was watching!!) but nothing that didn't keep me jumping. I did my pull ups with a purple band instead of red.
0515 is the guinea pig class and we may not finish on top, but it was still a great day in the box. Everyone got a great workout, and when everyone is working their best instead of their weakness, it is almost like the crossfit games... you get to see some amazing stuff. 172 freaking box jumps... yay Soni! Torch set a new max pullup PR at 35 I think.
Now off to the really scary stuff and the reminder that young at heart only goes so far... annual mammogram today. But this is one category where my endurance has paid off... having had 5 children and breastfed them all, actually reduces my risk of cancer.
Monday, July 27, 2009
WOD 090727
Strict Press, Push Press, Push Jerk 3 singles each
69/74/DNF
DNF - Pain!
Not surprising. I knew I was in trouble when I couldn't hit a press at 70. Push presses maxed at 74. And I was in too much pain to do the jerks.
I was in absolutely no pain when I went into the gym and I am in no pain now. I was in no pain when I wasn't lifting. But as soon as I was moving weight above my head today, I had pain from shoulder to elbow running along the back side on both arms. The best I can gather is that it is nerve pain from something getting pinched. This is particularly frustrating because the dh gave me an awesome backrub yesterday and I was feeling great. After Friday's pushups it felt tight for a couple days to get my hands clasped behind my head, so perhaps there is still some soreness/swelling that is pushing on something.
69/74/DNF
DNF - Pain!
Not surprising. I knew I was in trouble when I couldn't hit a press at 70. Push presses maxed at 74. And I was in too much pain to do the jerks.
I was in absolutely no pain when I went into the gym and I am in no pain now. I was in no pain when I wasn't lifting. But as soon as I was moving weight above my head today, I had pain from shoulder to elbow running along the back side on both arms. The best I can gather is that it is nerve pain from something getting pinched. This is particularly frustrating because the dh gave me an awesome backrub yesterday and I was feeling great. After Friday's pushups it felt tight for a couple days to get my hands clasped behind my head, so perhaps there is still some soreness/swelling that is pushing on something.
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