July 12, 2010
July 16, 2010
After Sundays workout, we eased off the posterior chain for a little more upper body focused strength work. This was similar to a workout to a few weeks back, but heavier on the volume.
STRICT PRESS
Work up to 5 rep max
then, using established weight:
5 ROUNDS
MAX REPS PUSH PRESS
MAX PULLUPS (scaled up to Rope Climbs, scaled down to ring rows)
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Sebastian definitely got a few extra reps out of that face.
Salty’s new move :toes to ceiling1
I worked up to 80lbs for the strict press and it felt pretty good and not too difficult. I used 85lbs for the workout and got 10-8-9-8-8 reps.
I definitely need to work on my rope climb technique. I woke up this moringing with bruises all over my thighs that hurt really bad and almost thought someone had beaten me up during the night until I remembered the rope climb. At least it takes away from my screaming shoulders and arms. haha
Another one for the Faces of CrossFitDC book! Also, mad props to Sara, Sebastian, and Andrew for attacking the rope climbs! We’re a class of beasts I tell you.
Worked with 65kg for the push press workout and logged reps of 14, 12, 11, & 11 – ran out of time for a 5th set. Only did 1 rope ascent per push press set, but was able to do all 4 climbs as arm-only.
As for the monkey antics, all I can tell you is that Sara challenged me, but Lionel inspired me…
Coach forgot to mention “Cindy” as the warm-up. 🙂
Strict press: I worked up to 55kg x 2 which meant that my push presses would be at 50kg.
Push press: As mentioned above, I used 50 kg and performed four sets of ten reps each.
Pull-ups: I did four sets of kipping pull-ups with the following rep progression: 7, 7, 8, 5. Rope climb is on my “goat” list. 🙂
Post-class: I did 20 GHD sit-ups and worked on my double-unders (thanks to Coach and Sara for the suggestions). I also did more stretching.
I didn’t work on my front squats yesterday (July 14), but I will work on those either Friday (July 16) or Saturday (July 17).
“Not too bad for an old man.” -CFDC’s own ODB
Henry still makes the best faces in my opinion. 🙂