Especially when it comes to delivering birthday beat-downs. Seeing as how Mr. Cameron King (pictured above) has one short year left before he departs his twenty’s, it was requested that we make sure he start it off right (many thanks to Bethany for the heads up and request for the birthday WOD!) Of course, we didn’t let on right away, so we class got going with a thorough warm-up, followed by some upper body strength.
* A new take on two warm-up classics, the combo Alt-T Push-Up and Spider Lunge consisted of a push-up, a twist to the side with arm reaching for the ceiling (the “T”), a spider lunge done on the same side once the hand had been replaced on the floor, followed by the same three steps on the other side for one complete rep.
Everyone started off with one set of 10 presses using the bar only as weight. After that, it was two sets of 8 followed by three sets of 5 strict press, working up in weight as able (which is tricky when our temporary weights only include 10lb bumpers to use, meaning the smallest jump is 20lbs).
The lack of dip and drive can really help to focus attention on needing to drive the weight overhead in as straight a path as possible. Any deviation away from the body, often times seen as out-and-around the head, makes the movement infinitely heavier and harder. It’s only natural, of course, to want to keep something away from the face, which is why it’s all the more important to actively think about aiming for the nose when pressing overhead so that the bar path is as close to straight up as possible.
After everyone had completed their last 5 reps of strict press, the bars were stripped down to a weight which was roughly 2/3rds of an athlete’s heaviest successful 5-rep press for the day. This would be the weight they would use for the burn-out. The burn-out included a max effort set of strict press, followed immediately – no putting the bar down – by a max effort set of push press, which was then immediately followed by a max effort set of push jerk.
In honor of Cameron’s 29th birthday, mentioned above, 29 was the theme of the met-con. Class split off into pairs, with each pair laying claim to a bumper plate, a KB, and a pair of jump ropes. On 3-2-1-Go, both partners began working on the couplet of burpees and OH Plate Lunges, with each partner working at the same time. After both had completed two rounds of both exercises, the pair moved on to the next three exercises (Sit-Ups, Swings, and DUs), but now with only one of them working at a time. Once each had completed their respective 29 reps, it was time to start the whole process over again, continuing in the same fashion for 20 minutes. A nice little surprise grinder for Saturday, wouldn’t you agree?
Thanks to everyone for bearing with us as we got going under some unusual circumstances Saturday morning (honestly, walking into a room full of camping gear is not exactly what we had in mind for the day). See you all tomorrow.