Tag Archives: Press

CrossFit Total

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We started the day with skill work. I think I have the Kipping Pull Up move down, I just can’t seem to do one yet. Although…I got very close to doing one today! Tomorrow I will try again and see how it goes. If I can get the kipping pull up down using the green band, I’d be ecstatic. I want to get off the black band and on to the green one.

The WOD was all strength

Back Squat 8 x 5 x 5 x 3 x 3 x 1
Shoulder Press 8 x 5 x 5 x 3 x 3 x 1
Deadlift 8 x 5 x 5 x 3 x 3 x 1

The last round should have been what we could max out at. I increased two previous PRs and did one of the exercises for the first time.

Back Squat 155# PR up from 115#
Shoulder Press 75# (first max)
Deadlift 235# PR up from 205#

The back squats were interesting. I always thought I could do a decent amount on the back squat because I have decent legs, but apparently I can’t do as much as I thought. I’d like to do over 200#, but it’s something to work toward!

The shoulder press was hard. I have very little upper body strength and that’s all the shoulder press is. You can’t use your legs at all (like with the push press). It was very hard to keep from using my legs to throw the weight up there. I was pleased with 75#. It was only 10# less than Alaina and she is a hoss!

The deadlifts were fun. I always enjoy doing those. I knew my last PR was 205# so I was wanting to set a new record. I tried to do 235# more than once because I wasn’t exactly happy with the first one, but I wasn’t able to do it anymore. I think I could have done more if we didn’t have all those previous reps!!

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Clean and Press

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Tonight’s CrossFit session went well. We had three rounds of Ground to Overheads (Clean and Press), then dumbbell rows, and sit ups. The first round was 21 of each, the next is 15, and last was 9. I was only using the 45lb bar, but good grief it got realllly heavy toward the end! It took me 3 tries to get the last press overhead. I finished in 16:32. I was last again, but I didn’t care much.

We had a guy visiting from Washington State. I’m not sure if he was training with Shane or just here on vacation and getting his workouts in. He was nice enough, but one of these people that thinks yelling where you are in your rounds at you is motivating. I appreciate the thought, but I was very tempted to ask him to “shut up”. I’m pushing as hard as I can, I don’t really like hearing “Come on girl…no resting…push it out…only 9 more…8….7…come on push push” being yelled at me. Yelling “Come on girl” is fine…but I don’t want a barrage being yelled at me. ¬†Shane does a great job with his motivation technique. He’s encouraging but at the same time he keeps calm, which keeps me more focused. I know some people really enjoy the constant yelling motivation, it’s just not my style! But, I did appreciate the thought the behind it.

Now, if I’m dogging it and not doing something right or well, you’re free to yell at me then. Everything has a time and place.

I had lemon thyme chicken for dinner tonight. Yum-my!