Dec 15, 2009


Skills/Strength: Push Jerk 3-3-3-3
Focus on the form! If having trouble with the jump and land, try Coach Burgener's discussion of the split jerk.


"The Super"
Four rounds of 30 seconds of work and 30 seconds of "rest" for max reps of:

Standing overhead piston press with 15# KB (this is a alternating one armed shoulder press - left, right, left, right, etc.). This is a two-count movement, where pressing each arm counts as one rep. Simply put a KB in each hand, bring it to the rack position and execute the presses, one arm at a time, like a piston. The "rest" position is both KB's extended overhead, with arms locked out. Real rest (dropping the wt, letting your arms rest, etc.) can only occur during the 30 seconds of work.

Rest three minutes, then four rounds of 30 seconds of work and 30 seconds of "rest" for max reps of:

Ring pushups, with feet elevated. The "rest" position is in the arms extended plank position on the rings.

Don't fool yourselves, these are painful exercises. Scale appropriately (with decreased wt or bands).

Post total reps per exercise for comment.


J. O'B said...

I can't find my workout log. Anyone seen a small black spiral notebook? -with a bunch of scaled workouts in it!

Damn, this sucks. I feel blind now.

Wayne L said...
This comment has been removed by the author.
Wayne L said...

4 minutes of ring push-ups?

i can barely do 2 minutes of regular during the APFT.

Rage Peterson said...

Want to thank MARK for leading a phenomenal Crossfit fundamentals class for Section 21. I'm finding a marked improvement in my running efficiency and stride since MARK showed us the proper squat form with full range of motion and correct form! THX MARK!

RW said...

PJ = 165,165,170,175

Piston Press = 81 reps rxd

Ring Push-ups = 22 reps rxd

I made all of my "rest intervals" but that hurt me on reps especially on the ring push-ups.

Michael said...

PJ - 135, 155, 175, 185

KB piston - 100 (35, 25, 20, 20)
Ring PU - 39 (15, 12, 5, 7) ( but failed to rest properly once during 2nd & 3rd rest and 2x during 4th rest)
total - 139

didn't realized that "rest" could be so much work.

jeffrey.paine said...

Push Jerk - 135, 155, 155, 155
Almost failed on the last rep, but was able to press it up.

Pistons - 87
Ring Push-ups - 39
Total - 126.

Phil B said...

Sub'd turkish getups for PJ, due to ankle issues.

The super, as rx'd:
piston presses: 50 total reps (had to rest a lot during the "work" period)

ring pushups: 50 total reps (again, more resting during "work", failed twice on final plank position rest)

upty03 said...

PJ=135, 165, 185, 205

Pistons= 62
All rest as RX'ed

Ring PU= 24
Illegaly rested for five seconds in 2nd, 3rd, and 4th rest intervals

Brian said...

Full CFWU,
PJ: New 3RM of 135 and 1RM of 145
70 Piston Presses as Rx'd
Ring Pushups: 8 before muscle failure in 3rd round. Did remainder of 3rd round, active rest and all of 4th round on the deck for 16 more.

J. O'B said...

PushJerk = 45,65,85,105,125,135, 145,155,165
Pistons = 79
Ring Pushups = 33

Big improvement with PJ form that I attribute to the Level I cert last month and to helping with Mr. Monroe's Foundation class last week. I highly recommend redoing the Foundations class for anyone who originally did it back in AUG/SEP. The refresher on form will help a lot. I also recommend helping with a Foundations class for Level I cert folks. You'll be surprised at how much you learn about coaching others as well as improving your own form.

John McGrady said...

jerks- 135,135,145,155
pistons- 93
ring pushups- 31- took illegal rests during the "rest" periods on rds, 2,3,4

Gary said...

PJ: 135, 155, 165, 175(f), 165
Piston: 70
Ring PU: 36

craigrr said...

Push press = 135, 140, 145, 155
Piston Press: I counted every rep (every left and right arm rep) = 156 reps as Rxd, no rest

Ring Push Ups: I got through 2 rounds as Rxd, but from 3rd round of push ups on (including rest time) I had multiple breaks (put 1 x foot on the floor, 1 sec to relieve pressure) = 54 reps

Nick said...

45, 65, 85, 105, 125, 135, 145, 155(f)

Pistons - 86
Ring PUs - 30

Had multiple faults during both as I had to put my foot on ground during rest to avoid face planting or drop my arms to avoid shoulder explosion.

Need to continue to work on my drive through heels on my PJ to get more power.. found I was coming up on my toes after JOB watched me.

D_E_K said...

Push Jerks
65-85-95 (fail at 2 and 3) 85 - 90

Pistons: 89 w/ 10# plate

Push ups: interesting contraption of rings, blue mat, and band. Did PU's on kneess, and rested in plank last 2 on box.

Then went swimming b/c swimming makes everything better.

Avenger6 said...

ok, first WOD here this morning:
PJ: 115, 145, 145, 165
KB: 54, but took 5 sec "real" rests at the start of each work rest period
ring PU: 30, took 5 sec "real" rest at the 15 sec mark each

looking forward to more pain like this over the next year.


Rage Peterson said...

Aaron Titko and I completed 28 KB lifts and 19 Ring Pushups. Could not do anything but hold ourselves up during the rest period for the last two sets of Ring Pushups! Great WORKOUT!