Nov 26, 2012

112712 Tuesday

Strict Press warm-up, to Push Presses

Strength WOD
PUSH Press 5 x 5 @ 75% of your 1RM Strict Press
Couple the presses with 10 second L sits on either parrallettes or rings.

Press, PP, PJ:



METCON WOD
15 min AMRAP
9 x 53/35# Kettlebell swings (Beast Mode 70/53# KBS)
6 x Bar-facing-Burpees
3 x Deadlifts @ 225# or 60% of your 1RM.


These should be Heavy DL, but still be safe. As heavy as you can do repeat deadlifts with decent (not perfect) form, even if it’s not at 225# or 60%.

Kettlebell swings:


Bar facing Burpee:



You don't have to jump sideways like the guy in the video, just jump over the bar, he's trying go fast and be efficient.

17 comments:

rob said...

You don't have to jump 'sideways', but you do have to jump with two-feet and land with two-feet. It makes a difference!

Meghan Smith said...

Jump ropes are FINALLY en route...back ordered on a few handles. I'll need payment before you receive your rope, and I'd prefer a check. We earned at 15% discount, so to cover shipping, check your handle style, subtract 15%, then add $.50.

Solid Series (normally $34.95) =$30.21
Graphic Series (normally $37.95) =$32.76
Tactical Series (normally $39.95) =$34.48

If you can't remember what your ordered, email me at coachmegsmith@gmail.com and I'll let you know.

Ed said...

The workout today snuck up on me and got hard after about 5 min of the AMRAP ... thanks Meg and Rob for the push.

PP: 115 across

WOD: 10 rounds + 1 KBS, Rx weights

Continued the HSPU in the warmup, and added farmer carry with the 70lb KB, "fingertip only" grip as a method to build grip strength ... maybe that hurt me on the AMRAP.

Meghan Smith said...

10 rounds plus 4 burpees, DL at 85#. The Rx for women was 185 which is my (current) 1RM. I opted lighter weight while I rehab my shoulder but think 95# would have been more in line with the intent of the WOD. Not sure for anyone else but 60% of my 1RM was significantly different than the Rx weight, so the guidance of "heavy but safe" was helpful. I will definitely do this one again at a more appropriate weight.

Thanks Ed for partnering up and Rob for the push!

Andy M. said...

PP: 95 across
L-Sits: Max hold each round, 30-20 secs each.

METCON: 10 + 5 KBS at Rx. Nice hustle in my group with Steve & John this AM. If (like John) you chose to tangle with the 2 pood KB, good on ya.

Scott S said...

PP - 115, 115, 125, 135, 135
w/ 10 second L sits on Parellettes

WOD = 8 rounds at 225DL, 3 rounds of KBS at 53, the rest at 70# (shared the KB with John, so not available every round)

The 70 KBS really took it out of me more than I thought. At least thats my excuse for only 8 rounds.

The 60% of 1 RM was put as a reference in case the Rx wasn't in the works for some people, glad that you pushed it Meghan.

**REMINDER - SWIM WOD tomorrow. IMCF has 2 lanes reserved from 0530-0730.

Ross said...
This comment has been removed by the author.
Ross said...

IMCF SD DET

PP: 75% of my strict press 1RM should have been around 138# but I did not feel it was heavy enough did my sets as follows did 6 rds of 5 reps:
155,155, 165, 175, 185, 185
L Sit Hangs: 10s, 15s, 15s, 15s, 15s, 15s

METCON:
Don't know about beast mode, but it definitely chewed me up and spit me out
8 rds + 9 KBS using a 75# dumbbell and 275# on DL.

rob said...

Day 2 with the two CSMs. We didn't do the PP because there wasn't enough time to provide adequate training on KBS, DL, and PP. Still, it was enough workout for both of them.

As for me I was quite pleased that I was able to DL Rx. I only used 35lb KB, but I did use both arms. That is a big day for me!!

12rds complete

I'd like to have you guys start interacting with the two CSMs when you can. Introduce yourself. We have a tremendous community and they should know about it. Also, it would be great to have some of you join us for a WOD. It's been just the three of us for the last two days, but group 'suck' is always better with more folks!

scottnkelly9901 said...

IMCF Hohenfels:

PP @ 115 across

Then:
8rds + 6x burpees

Did the 3x DLs just for spite.

Scaled to 204 (65%) and subbed 55lb DB for KB

scottnkelly9901 said...

Rob, good to see recovery is going well.

Noah said...

PP at 105 across coupled with the L sits on parallettes.

METCON was scaled to 205# on the DLs with 53# KBS for 11 rounds.

Rob, mixed feelings on your receovery. I'm glad to see that you are getting use out of both sides again, but I'm sad that you are once again going to start posting times and reps that make the rest of us look like sand baggers.

Noah said...

http://www.thenewstribune.com/2012/11/26/2381258/gym-family-backs-up-triple-amputee.html

A great story about why CrossFit is more than just a bunch of people working out.

Greg E said...

PP @ 135
METCON RX'd 9 rounds + 1 burpee

rob said...

Noah - Thanks for the 'kind of' well-wishes. My long term recovery is about a year long; today was just a baby step. Still, it's encouraging.

It seems that IMCF always has it's share of 'fire breathers' e.g. Ryan W. Wilson P., Wade H.(still posting on IMCF), Dave H., AF Steve, etc. It seems like we never have a rebuilding year, just a re-load. This year is no excpetion e.g. Pete L., Fuego, Jacob H., etc. Unfortunately I fly under their shadow, but I am 'better than I was yesterday' and even at my advanced age I'm still getting PRs!

Matt B. said...

Scott, Mark,
Thanks for the comments on Front Squat yesterday. I reviewed the L1 manual and other CFJ articles and found lots on keeping the forearms parallel to the ground and hands outside the shoulder, but nothing about forearm angle in relation to each other. ...except a CF kids article about teaching "shooting lazer beams" as a cue for front rack. Yesterday's insight revealed that I too can rack the bar... I don't need to wait months/years till (if) I get meaty shoulders. I found this quick article online about FS setup and execution:
http://stronglifts.com/how-to-front-squat-with-proper-technique/

Charles Day said...

125lbs for the 5x5

3 DL short of 10 rounds as RX'd for the WOD. The DL in the middle of the METCON were brutal!!

Rob what time have you been working with the CSMs?