Push Jerk Singles Day

November 18, 2008 · Filed Under work out of the day · Comment 

Ok, traps, shoulders, upper arms …taxed. Hard to type.

Yea, push jerks! {wink to all the oly certs}

WOD – Push Jerk

1 x 1 x 1 x 1 x 1 x 1 x 1 (7 singles)

Warm up to 155lbs x 3

1)175
2)175
3)185
4)185
5)185
6)190
7)190

WOD summary

I really noticed the negative with the heavier loads. Bringing 190 back down slowly, to the shoulders before racking the weight, is a struggle as the muscles fatigue in the latter sets

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Love CrossFit, but Singles?

July 18, 2008 · Filed Under work out of the day · Comment 

I’ll admit, like other CrossFit junkies, I struggle to understand ‘single’ days. Perhaps all the MetCon training we do has me conditioned to want to destroy the workout more, but it’s a little less-than satisfying after completing single days.

Maybe I’m not hitting it hard enough

WOD – Weighted pullups singles

1x1x1x1x1x1

  • Body weight: 202lbs (as of 7/17/2008)
  • started with a warm up of clean-n-jerk, snatch, deads, and no-load pullups.
  1. 15 – too easy
  2. 20 – too easy
  3. 25
  4. 30
  5. 35
  6. 40
  7. 40
  8. 40

But, I didn’t feel spent. Yea, the third set of 40lbs was a movement to failure, but that’s just load, not fatigue.

I know the first two days of this 3 on one 1 schedule were brutal …and yesterday was all ‘push’ work, so I suppose to both give us a small break, and focus on PULL work, was coach’s intention.

Ideas? thoughts?

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