Jan 6, 2013

Monday 01.07.13

Press 5-5-5-5-5

then...

3 rounds, no rest of:
10 Wall ball (14/10)
10 Pull ups

When you’re done, practice a few brief handstand holds, no more than 3-5 attempts of 5-10 seconds each.

Post press loads to comments.


Coach's Notes. 
Press -- Warm up well and mobilize your upper back and shoulders. Start with the bar then work up to 75% of your 1RM for sets across, that is, same weight for all five working sets.

METCON - The ball weight is lighter than usual (20/14) because we want to practice a quick turnaround from the bottom of a deep squat. This is a mini-metcon. We’ll be doing these mostly on strength days. They’re not for time, but practice pacing so that you keep up the intensity while not having to rest.


Training Videos.
  • "Press Review" - from CrossFitHQ (3:00).  Coach Rip talks fundamentals.
  • "Handstand Development" - with Roger Farrell, courtesy of CrossFitHQ (4:00). Specifically addresses freestanding handstands, but great points on body position.

12 comments:

scottnkelly9901 said...

IMCF Hohenfels:

Press (110 = 75% 1RM):
115/115/115/115x4/105x6

Good WOD to ease back after spending a week on leave in Belgium.

Jacob Heppner said...

21,15,9 of:
20kg dbl kb C&J
Muscle-ups
time: unknown, really long.
Then,
3rds of:
10x WB
10x Pull-ups
time: 1.57

Ross said...

IMCF SD Det

Press: 143 ish should have been my 75% of 1RM, I pushed it up and did 155 across the board for all 5 sets.

OOPS, messed up on the miniMETCON the first time I did:
3 rds:
10-WB@14
10 - CFSPU
Time: 1:40

Then when I went to record it in my phone, I noticed the mistake so I waited 5 min and did the real

miniMETCON
3rds
10xWB
10xPull-ups
Time: 2:03

Noah said...

Pressed 95# across.

Added the mini metcon and handstands afterwards. Arms are still feeling the death by pullups from last week.

rob said...

75, 95, 105, 115, 115

This was my first press since last July and it's encouraging but I have a long way to go.

Did the press and METCON with John and Jason. The most challenging part was finding a pull-up bar. Big crowd this morning with several new folks for the next ILE class. Noah - agreed on the pull ups from last week.

Matt B. said...

Lots of bumps today. A 14# takes a different arc-path than a 20# ball, so I took one in the face. Also released from the pullup bar and on the way down my funny bone hit a ring. Waited a few seconds for the tingle to go away before resuming wall-balls. Jeez.

75% of 1RM = 75#. Resisted ego to go 85#, and 75 was just right. 3 of the 25 had to be push-presses. Keeping a tight midline continues to be the way to go, for transferring energy to the bar.

I'm stealing Mark's idea, and adding a max set pushup to my day, and if up for it a set of ring dips or modified HSPU. Gets at my goal of improving my upper body pushing.

Matt B. said...

I was discussing, demo'ing, and practicing midline stability this weekend - from squeezing the glutes, ribs down, neutral spine, to doing "hollow rocks." I was curious what exactly it is I'm tightening when I have a tight midline. What's going on with a tight neutral midline vs. an over- or under-extended midline? So I looked up pelvis on Wikipedia. Here's some neat stuff on the pelvis:

"Its primary functions are to bear the weight of the upper body when sitting and standing; transfer that weight from the axial skeleton to the lower appendicular skeleton when standing and walking; and provide attachments for and withstand the forces of the powerful muscles of locomotion and posture. Compared to the shoulder girdle, the pelvic girdle is thus strong and rigid."
"The pelvic girdle consists of the two hip bones. The hip bones are connected to each other anteriorly at the pubic symphysis, and posteriorly to the sacrum at the sacroiliac joints to form the pelvic ring. The ring is very stable and allows very little mobility, a prerequisite for transmitting loads from the trunk to the lower limbs."
"The pelvic inclination angle is the single most important element of the human body posture and is adjusted at the hips."

http://en.wikipedia.org/wiki/Human_pelvis

monroe said...

1RM is 145, did 5x5 at 105, which felt about right. I have some serious shoulder mob work to do.
Mini-metcon was tough, 3:17. I'm not hurting as bad from the pullups (although I can't get my rhythm back) as I am from the Hang Power Cleans last week. Arresting the weightfrom the rack to the hang is a ballistic movement, and I'm feeling it in the distal attachment of the biceps. So much so that I took (gulp) aspirin today. Last week was the first full week of CF I have done in some time, and I am feeling the need for some scaling. Anyway, integrated a couple hundred double unders and some handstand practice to round out the WOD. Check out the sweet new Rogue 25 lb plates and change plates we got in, and write a thank you on ICE.

Meg Smith said...

Press is a tough one for me...my knees want to bend. :) It's finally be settled that my impingement is in my first rib (google it...it's fascinating how it exhibits through other areas of discomfort). Now looking for relief. 45's across the board.

Did the WOD from my class today:
5 wall walks
15 box jumps
20 abmat situps
4RFT

10:18

Been seeing several new faces both with IMCF and my classes...always great to gear up with some new folks!

Andy said...

Great point on the ICE comment, Mark. Everyone can get there from the IMCF Links section on the bottom right of the site.

Press: (150, 1RM) so 115 across, it was a good weight. Spiced up the miniMETCON with 5 muscleups for pullups (~3:00), and got some heavy DL in. Finished with light handstand work. Need to unlearn my habit of looking straight down at the ground.

Russ Ames said...

65-65-85-85-85......2:45 metcon

Jess said...

Wasn't sure what my 1RM was after taking a break to have my son so started at 45# and got up to 65# before hitting the wall and losing form.

45/55/55/65/65x4

Mini-metcon was a good finish for the day