Tuesday 090407

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Compare to 090206.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Today, everyone is a Big Dawg! Do the WOD as RX’d. If you are unfamiliar with the movements watch the videos and then use a weight that will allow you to do the WOD.

http://media.crossfit.com/cf-video/SPPPPJ155.wmv

http://media.crossfit.com/cf-video/Presses.wmv

http://media.crossfit.com/cf-video/cfj-nov-05/push-press.wmv

http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv

Would someone mind pointing me to a situp video?  I’m unable to find one, (other than ghsu) and I’m not clear on what to do, there are so many types.  Thank you.

Should we be picking a weight that we can stick with the whole way through?  Thanks in advanced…

How long should rest times generally be? Around a minute im assuming..

Also.. im guessing we should avoid failure and keep failure to the last set of each press?

Buju - 06 April 2009 08:45 PM

Should we be picking a weight that we can stick with the whole way through?  Thanks in advanced…

Do a few warmups with a light weight. Your trying for max weight for the reps that are asked for. It’s a little hit and miss until you’ve done this a few times. Then you will get it narrowed down.

player5965 - 06 April 2009 08:47 PM

How long should rest times generally be? Around a minute im assuming..

Also.. im guessing we should avoid failure and keep failure to the last set of each press?

Generally 1 -3 minutes between MAX efforts. Myself, I do the first set with a weight I know I can do, Second set I do my last PR weight (personal record) Third set I try to beat my PT by 5# -10# depending on what kind of lift i’m doing.

Come on all of you guys SET SOME PR’S TODAY !!!!!!!

For today’s WOD which is correct?

sp 1-1-1-1-1 then pp 3-3-3-3-3 then pj 5-5-5-5-5

or

1 sp then 3 pp then 5 pj then repeat until completed all sets.

jonesey - 07 April 2009 12:14 AM

For today’s WOD which is correct?

sp 1-1-1-1-1 then pp 3-3-3-3-3 then pj 5-5-5-5-5

This way is correct.

Would my weights for the split jerk give me good starting points for this WOD? It seems like they would.

Thanks
Sarah

Loved this workout ... First time doing Push Press and Jerk Press

Shoulder Press 1,1,1,1,1
95-95-95-115-115
Push Press 3,3,3,3,3
115-115(2)-95-95-95
Push Jerk 5,5,5,5,5
95-95(4)-95-95-95

I was happy especially after 2 days ago with my pathetically low pull-up counts.

10 days on crossfit and loving it!

tmorro - 06 April 2009 08:36 PM

Would someone mind pointing me to a situp video?  I’m unable to find one, (other than ghsu) and I’m not clear on what to do, there are so many types.  Thank you.

Well, really there isn’t much to a regular situp.  knees bent, hands down at sides or across chest, shoulder blades start and end on the floor, and the mid point should be shoulders at 90 degrees. 

That’s probably why there isn’t much to them.

Sarah H. - 07 April 2009 02:11 AM

Would my weights for the split jerk give me good starting points for this WOD? It seems like they would.

Thanks
Sarah

They should. Push jerk is harder because you don’t have the front back stabilization and have to rely more on midline stabilization, but you can probably back into your shoulder press and then push press.

“Fight Gone Bad!”

Three five-minute rounds of:
Dumbbell thrusters, 20 lb DB in each hand (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Rd 1: 82
Rd 2: 77
Rd 3: 73

Total: 232

7 miles on exercise bike

Shoulder press x 1
30kg, 35kg, 40kg, 45kg(F), 45kg(F), 40kg

Push Press x 3
30kg, 35kg, 40kg, 45kg, 40kg

Push Jerk x 5
30kg, 35kg, 40kg, 45kg, 40kg

bit disappointed with the shoulder press more practice….

CFSB Deadlift day (AM)
WU Amundson, DU practice
10x85,10x155,
5x245,5x265,5x285

Metcon this afternoon. (going to wait to see what GD,JDG,etc do today)