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Wednesday, March 12th, 2014 - Push press
Posted: 12 March 2014 10:13 PM   [ Ignore ]   [ # 46 ]
Big Dawg
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Push press


#    reps
45   5    
55   5    
65   3     did 5 by mistake
75   3    
75   3    
75   1    
80   1     85f
80   1    
85   1     better dip
85   1

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 13 March 2014 12:52 AM   [ Ignore ]   [ # 47 ]
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@ Momentum Sports Performance Centre

5 Minute AMRAP
Sandbag get-up, 10kg
64 reps

5 Minute AMRAP
Team sled push +30kg, 15m
Had 8 turns

Team workout, each does:
Row 200m
20 Burpees
Rest
Row 150m
15 Burpees
Rest
Row 100m
10 Burpees

5 Minute AMRAP
1 Arm dumbell deadlift 40kg, 12 reps (6L, 6R)
Bear crawl 15m
Lost count

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M 29 178cm 80kg

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Posted: 13 March 2014 02:28 AM   [ Ignore ]   [ # 48 ]
Big Dawg
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12 Mar 14 - J.J.

CFWU x 1, D/U practice (strung together 13 of the single/double single/double…getting closer!)
10 x squat clean with bar, 2 x 95, 2 x 115.  Decided on 95 # to preserve form and metcon aspect
played with HSPU variations…ended up with feet over Smith machine and maybe 15-20 degrees from vertical

Packish:

For time: 10x95# squat cleans / 1 HSPU
          9x95# squat cleans / 2 HSPU

Down to   1x95# squat clean / 10 HSPU

Time: 18:04.72”

All cleans were full ROM Squat cleans, resetting on ground after each rep. First round unbroken, after that, it was 5/4, 4/4, 4/3, 3/3, 5, 4, 3, 2, 1.  All HSPU were unbroken except last round, which was 5 / 5.

$out - 2 rds x 10 reps each - leg lifts, ab wheel roll-outs to flat on deck, 35# KB side crunches.

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 13 March 2014 03:37 AM   [ Ignore ]   [ # 49 ]
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OPG57 - 12 March 2014 07:14 PM
SheepDawg - 12 March 2014 06:42 PM

140312 WEDNESDAY

WU: Abbreviated CSWU due to 1 1/2 hours clearing snow earlier

WOD:
Push press 5-5-3-3-3-1-1-1-1-1 reps

45-65-85-105-115-120-125-130-135(f)-135!  (All sets cleaned from floor to front rack position before press)
Total: 1975

5x2 chin over bar pull-ups, 50# band assist- 30# less than previous times (closing in on my goal of 1 unassisted pull-up!) party
3x10 bench press, 110#, pause at bottom each rep

Added info: I just looked back, and it appears that 135# is a push press PR.

Great results SheepDawg. Very cool on getting near unassisted Pullup.

Thanks, OPG. BTW, nice avatar photo.  This summer I’m going to buy and hang a rope outside, now that I have a use for it.

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M/40/76”/235#Green Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 13 March 2014 04:04 AM   [ Ignore ]   [ # 50 ]
Top Dawg
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TopMac - 13 March 2014 02:28 AM

12 Mar 14 - J.J.

CFWU x 1, D/U practice (strung together 13 of the single/double single/double…getting closer!)
10 x squat clean with bar, 2 x 95, 2 x 115.  Decided on 95 # to preserve form and metcon aspect
played with HSPU variations…ended up with feet over Smith machine and maybe 15-20 degrees from vertical

Packish:

For time: 10x95# squat cleans / 1 HSPU
          9x95# squat cleans / 2 HSPU

Down to   1x95# squat clean / 10 HSPU

Time: 18:04.72”

All cleans were full ROM Squat cleans, resetting on ground after each rep. First round unbroken, after that, it was 5/4, 4/4, 4/3, 3/3, 5, 4, 3, 2, 1.  All HSPU were unbroken except last round, which was 5 / 5.

$out - 2 rds x 10 reps each - leg lifts, ab wheel roll-outs to flat on deck, 35# KB side crunches.

Making Good progress Top. Good work.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 13 March 2014 04:07 AM   [ Ignore ]   [ # 51 ]
Top Dawg
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SheepDawg - 13 March 2014 03:37 AM
OPG57 - 12 March 2014 07:14 PM
SheepDawg - 12 March 2014 06:42 PM

140312 WEDNESDAY

WU: Abbreviated CSWU due to 1 1/2 hours clearing snow earlier

WOD:
Push press 5-5-3-3-3-1-1-1-1-1 reps

45-65-85-105-115-120-125-130-135(f)-135!  (All sets cleaned from floor to front rack position before press)
Total: 1975

5x2 chin over bar pull-ups, 50# band assist- 30# less than previous times (closing in on my goal of 1 unassisted pull-up!) party
3x10 bench press, 110#, pause at bottom each rep

Added info: I just looked back, and it appears that 135# is a push press PR.

Great results SheepDawg. Very cool on getting near unassisted Pullup.

Thanks, OPG. BTW, nice avatar photo.  This summer I’m going to buy and hang a rope outside, now that I have a use for it.

looking forward to seeing you do some climbs. take care Sheepdawg

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 13 March 2014 12:00 PM   [ Ignore ]   [ # 52 ]
Big Dawg
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Made this up about an hour after the 1 mile run for time.

65-70-75-85-95-100-105-110-115(F)-110(PR)
Previous push press PR was 95

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 13 March 2014 12:11 PM   [ Ignore ]   [ # 53 ]
Big Dawg
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Push press
5x15kg/33lb
5x17.5kg/38lb
3x20kg/44lb
3x25kg/55lb
3x30kg/66lb
1x45kg/99lb
1x47.5kg/105lb
1x50kg/110lb fail
Failed rep could not be lifted to the rack position?

Getting better

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

Januarys monthly nemesis challenge, 1,000 assisted pullups to gain unassisted. 28 days to complete or surpass

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Posted: 13 March 2014 12:31 PM   [ Ignore ]   [ # 54 ]
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Glorybelle - 13 March 2014 12:00 PM

Made this up about an hour after the 1 mile run for time.

65-70-75-85-95-100-105-110-115(F)-110(PR)
Previous push press PR was 95

Nice improvement Glorybelle grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 13 March 2014 12:40 PM   [ Ignore ]   [ # 55 ]
Big Dawg
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OPG57 - 13 March 2014 12:31 PM
Glorybelle - 13 March 2014 12:00 PM

Made this up about an hour after the 1 mile run for time.

65-70-75-85-95-100-105-110-115(F)-110(PR)
Previous push press PR was 95

Nice improvement Glorybelle grin

Thanks OPG but I realized afterward that I actually did Push Jerks. Oh well, still a PJ PR, so I’ll take it.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 13 March 2014 04:23 PM   [ Ignore ]   [ # 56 ]
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1 mile jog
CFWU
Core w/o (5 min)

Push press 5-5-3-3-3-1-1-1-1-1 reps

85x5x2=350
105x3x3=945
135x1x5=675

1 km jog

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Posted: 13 March 2014 07:20 PM   [ Ignore ]   [ # 57 ]
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WU
3 min jump rope
500 m row

2-rounds official warmup

Push press 5-95, 5-105, 3-115, 3-125, 3-135, 1-145, 1-165, 1-175, 1-185, 1-195 PR

Time change is still dragging on me.

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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