Back from another trip. Kids enjoyed a couple different parts of Italy and I managed several morning runs and hotel/on your own-type workouts.

Will run about a week behind for a while to plan getting back into the swing of things (before next trip)

w/u:
ran 5k, treadmill. started slowly, ended with 12 minutes of progressively harder one minute intervals (3’ on, 1’ recover). heart rate was way up at the end, knee felt ok, kinda sluggish/heavy overall.

9 minutes of rest and stretch, OHS warmup, then

Nancy
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

right knee still a bit inflamed, range of motion held back on the OHS, decided to do this with 45#,
and gym filled up so I ran this outside.

16:55

runs were SLOW b/c I was pretty smoked from the intervals, but kept a nice steady and pretty high heart rate for duration.
last two sets my knee got used to this and my ROM allowed me to go all the way down. no pain afterward, just tight.

PORCH

HSPU ( feet over bar, legs folded) 3
L pull ups 6
Walking lunge 9

13 rounds plus 3 HSPU and 3 L pullups (round 10-13 tuck pulls substituted)

20 minutes

Still pretty new at crossfit, so I had to go with sets of shoulder press instead of the push jerk.

shoulder press, 1-1-1-1-1: 115 lbs
push press, 3-3-3-3-3: 115 lbs
shoulder press, 5-5-5-5-5: 95 lbs

What can I do to build up to the push jerk?  I think most of the difficulty is psychological.

joshresnick - 07 April 2009 05:59 AM

What can I do to build up to the push jerk?  I think most of the difficulty is psychological.

Start low.  Practice practice with pvc.  Then go to an unweighted bar.  Practice practice.  I might even suggest doing this in the backyard or somewhere you can drop the weight.  Then go for it.

joelthemole - 07 April 2009 04:50 AM

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

I tend to run at least a day behind, for that same reason.

April 7, 2009

Warm up

Hang Power Clean and Jerk 1-1-1-1-1-1-1 reps

85-85-85-85-95-95-95

I didn’t try anything too heavy since my back is bothering me, so I concentrated on the movement.

Puppies:
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (beginner or assisted okay)
6 Sit-ups

13:49

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

Shoulder press 25-25-30-30-35-35-40(PR)
Push press 30-35-35-35-35(PR)
Push Jerk 30-30(failed on number 3, my head got in the way) 35-35-45(PR)

Everything was a PR since I’ve not done them before. They were really hard and required lots of grunting.

Sarah

Monday workout:
100 yards lunges, 15 pullups, 25 situps
100 yards lunges, 12 pullups, 15 situps
100 yards lunges, 9 pullups, 12 situps
100 yards lunges, 6 pullups, 10 situps

sp- 65-85(failed)-80-85-80
pp- 80-95 (failed)-95-105-95
PJ- 65-85-95-105-115(failed at 4)

Sarah H. - 07 April 2009 07:34 AM

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

Shoulder press 25-25-30-30-35-35-40(PR)
Push press 30-35-35-35-35(PR)
Push Jerk 30-30(failed on number 3, my head got in the way) 35-35-45(PR)

Everything was a PR since I’ve not done them before. They were really hard and required lots of grunting.

Sarah

I’m new to crossfit, I did the WOD yesterday that required the 100ft WL/PU/SU (legs prety sore today btw ) but im unclear what to do with this one.  I may be thinking too hard on this one…  is it just one rep shoulder press max effort, then rest, then one rep max effort, rest ect.  then push press 3 reps max effort, rest, 3 reps max effort, rest ect.?  soryy fo rthe noobish question

A. Thompson - 07 April 2009 08:17 AM

I’m new to crossfit, I did the WOD yesterday that required the 100ft WL/PU/SU (legs prety sore today btw ) but im unclear what to do with this one.  I may be thinking too hard on this one…  is it just one rep shoulder press max effort, then rest, then one rep max effort, rest ect.  then push press 3 reps max effort, rest, 3 reps max effort, rest ect.?  soryy fo rthe noobish question

You got it!

The nomenclature around here is a little different.  But you’re right on target.  Do all the shoulder press, then all the push press, then all the push jerk.

Playing a little catch-up with posting.

Completed on Saturday- April 4th
Hang Clean and Jerk 1-1-1-1-1-1-1
115x3-125x2-135-135-145(f)-145-145

Completed today:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

17:43

Shoulder Press - 135/145/155/165/165 X 1 each set
Push Press - 145/155/165/175/175 X 3 each set
Push Jerk - 145/145/155/155/165 X 5 each set

Warmed up with 45lb bar, did shoulder presses x 10, push presses x 10, then push jerk x 10.

Shoulder press
Warmed up with 95lb
then 1-1-1-1-1
115-125-135-140-145f

Push Press
3-3-3-3
135-145-155f-155f*

Then shoulder press
115lb x 5 reps
95lb x 10 reps, then x 6 reps

Afterwards played with some more snatch work such as sotts press and hang power snatches.

*I decided to stop after this set because the tears in my hands were really starting to get aggravated and I didn’t want to make them worse and slow down the healing.  I also forgot to bring workout shoes so I had to workout in my snow boots which definitely didn’t help with the push press.  (Yes, it is snowing in April here in Cleveland.  I can’t wait until I graduate and can move back to somewhere warm )