can anyone help with a zone question I will be working a a double shift today which really means that I wil be up for 24 hrs with little sleep. I have been doing the zone measuring food and all do i just eat every 4 hours even during the night shift or what do you suggest
Do you suppose to do one set of each per round? or one shoulder press, rest, one shoulder press, rest, until the sets are complete then the next push press and so on?
The second one.
Press: 5 sets of 1 rep
PP: 5 sets of 3 reps
PJ: 5 sets of 5 reps
3 rounds for time of:
25# Dumbbell swings, 10 reps
10 GHD Sit-ups (To Parallel)
10 Back Extensions
10 Knees about halfway to Elbows
14:46.
Don’t feel too good about this one - I could have done the puppy level today in not much more time, but I let* a trainer at my work gym talk me into doing some metcon with him on what was supposed to be my rest day yesterday, so I didn’t give as much as I should have on this one. I’ll be correcting that with all future WODs.
* - The guy pointed me to CrossFit in the first place, so how could I refuse?
The push press and push jerk movements are quite new to me so I didn’t go all out (1st time doing these). I focused on proper form instead of max weight. However, I am pleased with my shoulder press, felt much easier than the CF Total shoulder presses.
Do you suppose to do one set of each per round? or one shoulder press, rest, one shoulder press, rest, until the sets are complete then the next push press and so on?
The second one.
Press: 5 sets of 1 rep
PP: 5 sets of 3 reps
PJ: 5 sets of 5 reps
Rest for 2-5 minutes between each set.
So you are saying do one shoulder press, then rest for a whole 2 min? and so on?
Do you suppose to do one set of each per round? or one shoulder press, rest, one shoulder press, rest, until the sets are complete then the next push press and so on?
The second one.
Press: 5 sets of 1 rep
PP: 5 sets of 3 reps
PJ: 5 sets of 5 reps
Rest for 2-5 minutes between each set.
So you are saying do one shoulder press, then rest for a whole 2 min? and so on?
Well, it depends on how close you are to your max. If I get to my 3rd set of one and I am 5# below my max, it may take 3-5 seconds of struggle to get that bar up there. At that point, you bet your hat that I’m gonna take my full 2-3 minutes before I try it again. If you are in the first couple sets and the bar goes up easy, swapping the weights around may give enough rest between.
Make the rest time reflect the effort you just exerted and ensure you are recovered enough to be successful in your next attempt.
Do you suppose to do one set of each per round? or one shoulder press, rest, one shoulder press, rest, until the sets are complete then the next push press and so on?
The second one.
Press: 5 sets of 1 rep
PP: 5 sets of 3 reps
PJ: 5 sets of 5 reps
Rest for 2-5 minutes between each set.
So you are saying do one shoulder press, then rest for a whole 2 min? and so on?
That’s right. One shoulder press, then rest until recovered. The ideal time of rest will depend on how much of an effort you just performed. For a max effort lift, your body will need to tax all the anaerobic sources of energy available that high weight up there. This type of energy will allow you to give a very great effort during a very brief period of time, just a few seconds, after which the energy will have been used up, and the bar will inevitably come down again. Getting those energy stores filled up again will typically take a few minutes, making you ready for the next max effort press. If you stay far enough from your max, you’ll need less rest, or will be able to make more consecutive lifts.
Push Jerk (new one for me so I didn’t push myself and worked on form)
135
135
135
135
135
Felt pretty confident today, like this was something in my wheelhouse. Thou the push-jerk is an odd one I think. I guess it’s just developing you better for a clean and jerk? Because by itself I don’t see anything thrusters wouldn’t cover.
First did Benchpress
Warmed up with 135lb x 10.
2 sets of 5 and a set of 6 at 235lb
Then
Shoulder press 1-1-1-1-1
115lb-125lb-135-145f-145f (just can’t seem to get past 135lb. I have been stuck there forever. I guess I need to incorporate it more into my warm-ups or something)
Push Press 3-3-3-3-3
135lb-145-155f ~hit myself in the chin on the second rep-155-165f
Push Jerk
135 failed on the 4th rep due to instability. Shoulder’s and triceps were gone and I couldn’t stabilize it overhead anymore especially with my core being so sore from yesterday’s WOD. So decided to end the workout there.
Coming off three rest days in a row—my back’s been bothering me and I wanted to give it a chance to calm down. Decided to take it easy and just move around.
Did 3 rounds not for time of
5 5-second pull-up bar hangs
10 push-ups
15 sit-ups
20 squats
40-lb deadlift, 10 reps
Definitely not a high-intensity day but it felt good to be moving. My back definitely did seize up while I was stretching but didn’t actually hurt while I was exercising so I think it’s all good. It now definitely feels better since I worked out.
I got my copy of Starting Strength and am reading it with interest. I wonder if it would benefit me to spend some time intensively studying these lifts; since I am obviously very unfamiliar with them, a WOD like today’s totally baffles me. Of course I realize I could use a day like today to learn that lift, but I wonder if it would be better to give myself a stronger foundation of the basic movements before I can really do Crossfit successfully or even safely. I’m not a big athletic person who’s just not as strong as I wish I were—I’m a shrimpy little thing who had no idea what a deadlift even was until a month ago.
Had a very long (2 hrs) and productive Olympic Weightlifting training today afternoon.
Squat Cleans up to 45 kg, C&Js;to 40 kg, Clean Pulls to 60 kg, Front Squats up to 1x 60 kg (PR), Shoulder Presses.
