Heavy Shoulder Work
I love this workout.
WOD
- shoulder press 1 x 1 x 1 x 1 x 1
- push press 3 x 3 x 3 x 3 x 3
- push jerk 5 x 5 x 5 x 5 x 5
Results
- shoulder press
- Jay: 95 – 105 – 115 – 115 – 105
- Christian: 135 – 135 – 145 – 135 – 145
- push press
- Jay: 115 – 125 – 115* – 115 – 125
- Christian: 145 – 155 – 165 – 175* – 165
- push jerk
- Jay: 45 – 65 – 85 – 105 – 105
- Christian: 45 – 65 – 85 – 105 – 125
Jay and I have the press and push press down well, but the jerk is new to him, and honestly, I’m not the greatest at it either, so there we focused on form vs. load. I’m pleased with both of efforts in the press and push press …and even the jerk training.
Shoulders=trashed.
Skills Day
Today’s WOD called for 1x1x1x1x1x1x1 of deadlift, but we didn’t do that since jay is still learning the compound oly lifts.
We worked on:
- Handstand holds (10 second progressions for 10-40 secs.)
- Kipping pull-ups (Christian worked on butterflies)
- Deadlift (Jay-135lb, CG-185lb) in sets of 5
- Power clean form
- Squat clean form
Results:
Jay is still a little clumsy with compound movements, but has improved quite a bit. We kept the weight light as we’re running a fast 5K race in the a.m. and Jay is still new to the deadlift.
Next time, we’ll crank him up to 155lbs.
…and to our handstand holds up to 1 minute.
Elizabeth, {kinda} 11/18/09
Egad, so as Hell from Angie + Fran back-to-back days, so seeing Elizabeth was, well …not to complain, but YIKES!
WOD
21 squat cleans (but we did power cleans)
21 ring dips (but we did bar dips)
15 cleans
15 dips
9 cleans
9 dips
This WOD is is completed for time.
Jay: power cleans with 85lbs
Christian: power cleans with 115lbs
Results
Jay: 7:17
Christian: 9:14
Jay is very good at pushing movement (push-ups, dips), but needs to continue to work on form in the OLY lifts. Strong effort today.
I am horrible at dips, but getting better. It took me awhile to get through the cleans. They felt very heavy and my grip was weak. Form went crazy in the higher reps. Lots of work to do.
Tough week of CrossFit.
Fran 11/17/2009
Did Fran today RX’d for the first time in a long time. …and my times showed.
WOD – Fran
- 21 thrusters (men’s RX weight = 95lbs)
- 21 pull-ups
- 15 thrusters
- 15 pull-ups
- 9 thrusters
- 9 pull-ups
Completed for time.
Results
Jay: x:xx
Christian: 8:35
Yeah, I know, slooooow – but there’s something that feels good about completing it as prescribed as opposed to scaling. Shows that improving again and getting back to where I was when I was heavier. It’s easier to be stronger when your body weight is heavier.
I had to break the first set of thrusters up 3 times. Same with 2nd set. Third round was broken into twos. Pull-ups were all over the place with hands sore as HELL from Angie yesterday.
Jason David story
This is a great CrossFit success story.
We’ve all seen the garbage before and after style of supplement companies and fitness fools, but this particular story goes a bit deeper, with great examples, and a showcasing a real dude …with average genetics …and what can be accomplished using the CrossFit methodology:
Read Jason David’s story
and, watch Jason shred a “real man’s” Fran in 3:47
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