Push Press-Split Jerk

WOD

Dynamic Mobility for the hips, shoulders prior to the WOD. Push Press and Split Jerk skill review.

Push Press, Split Jerk 3x5

Rest

GHD Sit-ups, GHD Hip Ext 3x10

Static and Relaxed stretching after WOD

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Don pulling Power Cleans!

Evidenced Based Results!

How would you like to improve your health by lowering your cholesterol, losing body fat, increasing muscle mass and on top of that raise your hormonal production? Well, Don Davidson has done just that. Don started crossfitting with us just over 3 months ago. Prior to starting crossfit he had a physician visit and had blood work performed. Recently, Don had another checkup and had more blood studies done. 

Well how about this for results! His HDL cholesterol went down by over 15% and his testosterone blood levels went up by 33%! This is just further confirmation and objective evidence that what we know occurs in the laboratory works in real life. High intensity exercise produces great results. Congrats Don on your hard work and results!

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Don Davidson commented on 02-Sep-2010 01:36 PM

Thanks Coach D. I wanted to point out that my HDL (good cholesterol) went "up" by 15% which is a good thing. It is very tough to move upward and usually only possible through exercise. My LDL stayed low. CrossFit and our box have rewarded me. I feel better than I have in a long time..except for the sore muscles ;)

Darin Deaton commented on 02-Sep-2010 04:21 PM

Oops! Sorry posted early this am and my brain was a little foggy. Higher HDL is better, duh. D

Michele Deaton commented on 02-Sep-2010 05:48 PM

Push Press - 45,50,55,65,75 Split Jerk - 55,65,75,85,85 Low back still a little sore from Tuesday's WOD :p

Troy Landrum commented on 02-Sep-2010 08:07 PM

Push Press: 85-100-115-115-115. Split Jerks: 95-105-110-115-125. Didn't work for PR's today, just improving my technique and form. Thanks coach Matt for all the great tips today! Don, thats incredible...keep up the good work and kudos to the "Fearsome Foursome"!

Nursing Assistant Job commented on 03-Sep-2010 01:19 AM

i love to exercise. in fact it good for everyone.

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Overhead Press, Push Press, Push Jerk 3x4

Check out the Endurance Blog for Programming for 10K Training! Mud Runners start training this week!

WOD
Overhead Press, Push Press, Push Jerk 3x4 (each movement is completed separately)

Rest

GHD Sit-Ups 3x10

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"Nutrition 101" Seminar is coming September 9th, 2010 @ 6:30 pm! Checkout the What's New link and calendar for details. Sign-Up at the box.

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Comments

Tina Neuwirth commented on 17-Aug-2010 10:07 AM

Did a WOD from last August: 3 rounds of 50 push ups, 50 squats, and 50 sit ups (but subbed plank knees to elbows/chest for sit ups): 9:33 for 2 rounds, 10:11 for 2 rounds plus 10 push ups...had to stop to get ready for clinic (ran out of time). For comparison, last year (and not pregnant) I did this one in 12:53 Rx'd. I think I'd have been at about 15-16 today. Enjoy the overhead work today!

Michele Deaton commented on 17-Aug-2010 11:32 AM

OH Press - 45,50,55,60 Push Press - 60,65,70,70 Push Jerk - 65,70,75,75 I like the Split Jerk much better and can get more weight overhead that way. GHD situps - 14 on GHD, then remainder on Ab Mat due to a "tweak" in the oblique muscle. I should've started out a little slower! Love that ab work!

Clint Stimson commented on 17-Aug-2010 01:03 PM

Ovrhd with DB: max 50# each. 5k run: 22:28. Good time... bad news it was on a treadmill.

CANDACE MOBLEY commented on 17-Aug-2010 07:13 PM

I sustained injuries on my kayak trip this past wkend to my leg. Could barely walk after that. Just a little banged up. Hopefully be there tomorrow!!!

Troy Landrum commented on 17-Aug-2010 08:12 PM

OVHD press:80-90-100-105, Push press:90-100-110-120(2), Push jerk:75-95-115-115. Havn't done the push jerk much, so it took a few reps to get the form. Ab work. Ran 5K, approx 27:30. I messed up the stop watch at the end. PR on the run. Beat my last 5K time by about 5 min's from last year.

Corey Doyle commented on 17-Aug-2010 08:13 PM

Have lost some strength on these - SP - 95-115-125(2)-125(2) PP - 125-145-155-165(2) PJ - 145 then stopped due to some back pain. Still not 100%. Will try to run the 5k tonight if time. Kids start school tomorrow so lots to do.

Elisabeth Roper commented on 17-Aug-2010 08:36 PM

45-55-60-55SP, pp55-65-70(2)-65, PJ 65-75-80-85. GHDSU 3x10. Nice runs Athena, Troy, and Clint! Wish I had time to do one!

Andrea McElroy commented on 18-Aug-2010 05:24 AM

OP - 70/70/75(1)-65(3)/70 PP - 75/80/85/90 PJ - 90/65/65/80. Just wanted to thank Corey for helping me with my form on the lifts it really helped ALOT and felt better after his adjustments and suggestions.

Athena Lee commented on 18-Aug-2010 10:43 AM

OP: 35-55-65-85(1) 75 (2); PP: 75-85-95-95; Push Jerk: 95-95-95-95. On the upside, I was glad I was able to do an 85# OP... last time I did it was in January before I lost weight from the food challenge and I hadn't been able to do it since. On the downside, running was just a sad, sad affair >.<

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Hang Cleans - Push Press

WOD

Hang Cleans 3-3-3-3-3

Push Press 1-1-1-1-1

100 Double Unders for time

"This On-Ramp stuff is supposed to be easy, right?"

Only 5 days left until the start of the games! If you have not registered yet, let us know asap that you will be competing this weekend. Thanks Coach Tina for the programming!

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Terra commented on 12-Jul-2010 01:28 PM

Hang cleans: 45,55,65,75,85 (failed last one) P/P:45,55,70,80,90 - I think this was a PR for me. Did 300 s/u's - still practicing d/u's. Can get 1 for 4 but my knees are lifted too high. Can't figure out how to just jump higher :(

Tina Neuwirth commented on 12-Jul-2010 05:41 PM

Ok, I'm full on feeling the pregnancy fatigue and I'm only 9 weeks! Did a scaled version of the WOD I put Jenn, Lance, and Miles through today. WOD was AMRAP in 10 mins of 15 DB clean thrusters, 5 burpees. I did scaled weight on the clean thrusters (normally do 25# but today did 15# each hand) and did push ups instead of burpees: 5 full rounds. Felt like a lot more than that! Sheesh! Enjoy the rest of the day everyone, and keep working towards the games!

CANDACE MOBLEY commented on 12-Jul-2010 07:02 PM

Hang Cleans: 65-85-75-85-90 Push Press: 65-85-90-95-100 Didnt do the DUs today...bad shin splints. But they are underway! Been working on them alot! Did 300 SUs around 3:00 ISH. D didnt want to restart the timer for me :( Great job all. Kim you were killing those cleans!!!

Reed commented on 12-Jul-2010 08:16 PM

HC: 75,95,115,135,145 PP: 95,115,135,155,165 DU: 6:49. So I now know that my new nemesis is the wonderful exercise known as DU's. I am now accepting all tips and pointers on this joy of a pass time. Thank you Matt for the info you gave me tonight. Robbie, I still say you are much stronger than you think you are. Good Job man.

Darin Deaton commented on 12-Jul-2010 08:58 PM

It is the support of others that sometimes becomes our greatest strength! Way to help each other out...WOD- HCL-135-165-175-185-195 PP-155-175-185-195-205(F) Immediately after -"Helen"-9:26. Cmart PR'ed way to go!

Peter Dyer commented on 12-Jul-2010 09:12 PM

Hang Cleans: 75-95-115-135-155-175(1)1F(PR) Push Press: 95-115-135-155-185 (PR) It was a big jump to 185 but I got through it. DU's 1:43 - Need to work at getting 100 w/o stopping. 51 was my best consecutive and was a PR.

Michele Deaton commented on 12-Jul-2010 10:51 PM

Got the cycling bug in me...must be watching the Tour de France! Rode 5 miles on Darin's road bike. Kept about 15mph pace. Felt good for the 2nd time on a bike in 5 years! All in all with warmup time, about 25 minute ride. Afterward did 30 full pushups and practiced DU's.

Andrea McElroy commented on 13-Jul-2010 12:21 AM

Hang Cleans: 45-55-65-75-75 They needs LOTS of work!! Push Press: 55-65-75-85-95 DU: 25 and 150 SU = 6:20 Thanks to Elizabeth, Kim, Coach D and Clayton for the help today. It got better after all of your help!!

Elisabeth Roper commented on 13-Jul-2010 08:36 AM

CFFTW- HPC-55-65-75-85(2)(PR)-80; PP-45-55-65-75-75(PR) Haven't done Push presses in 4 months. thanks RIATA therapy (Tina/Lance/Miles, Coach D)for getting me back into the "game". And not finished with shoulder therapy yet! Andrea- You are freakishly strong..

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Overhead Press, Push Press, Push Jerk

WOD

Shoulder Press 1-1-1-1-1-1

Push Press 1-1-1-1-1-1

Push/Split Jerk 1-1-1-1-1-1

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Michele Deaton commented on 23-Jun-2010 07:26 PM

OP-55,60,65,65,65,65 PP-60,65,70,75,80,80 SJ-65,70,75,80,85,90(F)

Athena Lee commented on 23-Jun-2010 10:26 PM

Overhead Press: 55-65-75-80-85(F)-75 PP: 65-75-85-95-100-105(F) Push/Split Jerk: 75-85-95-100-105-110 Plus add DOMS from those 100 push-ups the other day...yowza!

Darin Deaton commented on 24-Jun-2010 05:11 AM

Mainsite CF WOD- 3 rds for time of; 15 Thrusters 45# Dumbells, 30 GHD situps -7:36.

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Push Press

WOD

Push Press 3x5

Three rounds for time of

Row 40 Calories

Knees to Elbows (max reps in 1 min)

Score WOD based on time required for row and KTE, minus 1 sec for ea rep of KTE.

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Coach Tina showing her stuff!

"The path less traveled is sometimes lonely, but along way we all find a friend...sometimes that is solitude and ourselves..."

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Tina Neuwirth commented on 14-Jun-2010 08:59 AM

Nice job to Pete and Erin this AM! That Metcon is no joke! Missed the rest of you today. Hope to see you Friday. I did split jerks 3-3-3-3-3: 65-85-105-105-110. I'll do a Metcon at lunch...thankfully, not this one since I don't have a rower here at the clinic!

Tina Neuwirth commented on 14-Jun-2010 02:09 PM

This is my last day of two-a-day WODs (or WODs broken into two parts of the day) for a while. It's been fun getting to train some of D-man's classes while he was gone (when I had a class!). Thanks to Pete for being my one "regular". Lunch WOD, Tabata Something Else (Tabata rounds, 20 secs on 10 off, 8 rounds each activity) of Pull ups, Push ups, Sit ups, Squats: 443 (22 reps better then when I did this WOD in the fall). Have a great rest of your day and a fun WOD to the PM crowd!

Pam Cox commented on 14-Jun-2010 11:46 PM

Awesome pic Tina! Great to be back in the box once again. CFFTW WOD: Push Press: 35-45-55-65-70, 14:08 with reps of 12, 15, 14 KTE. Rowing is a huge weakness! Thanks Coach Miles for holding down the box tonight!

Troy Landrum commented on 15-Jun-2010 07:14 AM

Push Press: 85-95-110-120-125, Metcon: 11:07 with KTE 21-19-20. Sneaky little WOD.

Chad Caussey commented on 15-Jun-2010 08:12 AM

Push Press: 135-165-195-205-215(1)-215(1); 9:19 on the Metcon. Great job managing everyone Coach Miles.

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Push Press

WOD

Three rounds for time of

Push Press 10 reps

Box Jumps 15 reps

Sit-Ups 20 reps

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If you are planning to come to the POSE Workshop on Saturday, please e-mail or blog to let us know. Also, remember to bring a side dish if you are going to stay afterward and eat with us! Look forward to seeing everyone there!

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CANDACE MOBLEY commented on 21-Apr-2010 06:41 PM

Did my first WOD today! I kicked ass! Time 8:29 WOD-3 rds for time, 400m row 25 squats! Spin class is harder!

Michele Deaton commented on 21-Apr-2010 07:50 PM

CFFTW WOD - 6:00 with 45# push press.Good one!

Corey Doyle commented on 21-Apr-2010 07:52 PM

Good time Candace. Glad to have you! But, if spin class is harder then next time go faster and leave it all at the box. Every wod is driven by what you put into it. Today's wod - 4:41 with 135# and 24" box.

Corey Doyle commented on 21-Apr-2010 07:53 PM

By the way, Darin..... thanks for the flattering picture!

brady gunn commented on 21-Apr-2010 09:26 PM

Hit the wod at school. Gettin ready for district track at our place this week so prolly won't be around till next Monday. 135# and did 20 box jumps instead if 15. Box not quite 24'. 3:22 and then a 1.5 mile run with weighted vest for cool down.

Athena Lee commented on 21-Apr-2010 09:27 PM

5:34, 55# PP and 20" box. Welcome to the box, Candace! That was just Darin's way to not scare you away =)

Tina Neuwirth commented on 21-Apr-2010 09:40 PM

Corey, nice pic. I was wondering who D captured there! Nice time with a heavy weight and a big box! Brady, way to kick butt away from the gym! Candace, welcome, hope to meet you soon, and I agree with Corey...definitely go harder next time. ANYTHING in there can lay you out on your back if you go fast enough! Today, we did some low bar back squats: 135-155-175-185(not deep enough)-185-195-205. Tried 215 for a PR but failed at the bottom. I'll get it next time. Then did ring dips 1-1-1-1-1-1-1. Might do some weight next time. Working toward that illusive muscle up. D, I think I'll be ready to come work with you on it in another month.

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21-15-9

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Peter Dyer commented on 17-Mar-2010 07:45 AM

Hey, did you all know, the less weight you lift the faster you can get through the workout? Ask Terra for details. This was a tough WOD for me. I did the prescribed weight and boy did it slow me down. I knocked it out though in 5:37. I'm pretty sure I could have done it in about 2 minutes if I just used the bar. I'm not down with those tactics though. We all know what happened at the end of the Tortoise and the Hare.

Terra commented on 17-Mar-2010 12:47 PM

Interesting read. I think our American culture leads us (me) to believe that more is better...when actually, I could be doing less, more efficiently? But 7 days to recover? How do we manage that with CF being non-muscle specific. Meaning at a gym, I might do upper body then lower body the next, thus allowing me to rest the upper body? And as I become more "fit" and efficient, does the amount of rest lessen?

Terra commented on 17-Mar-2010 12:51 PM

We all know the Tortoise and the Hare is a fairy tale...and fairy tales rarely come true! In the REAL world, I did 45# (not the bar), should have stuck with the 55# though (somebody messed with my mind.) The real "winner" today was Brian...wow, that was a tough workout! Way to stick it out. Looking forward to my first AT02 WOD this afternoon.

Tina Neuwirth commented on 17-Mar-2010 03:19 PM

I love the trash talkin' Pete and Terra! Keep up the rivalry...it will fuel you to be better! Enjoy your endurance WOD today Terra. It is gorgeous weather for it! Today I did split squats 5x5: 15# (each hand) - 18-25-35-45. Those are awesome! Then tried a WOD designed to help me hate the rings less and work on my muscle up...it did not work! 10-9-8-7-6-5-4-3-2-1 ring pull ups, ring dips, ring rows, and ring push ups. We had to stop after 8 due to time (and fatigue!). It might have taken me all afternoon to finish that! I did kipping (bar) pull ups, bar dips (had to grab the red band in by 3rd round), regular ring push ups until the middle of the second round and all of the third round. Yikes, my arms were so pumped I could barely bend them! I will have to attack the rest of that when I have more time!

Reed commented on 17-Mar-2010 09:06 PM

Great group tonight! I used 95# tonight, 7:15. D showed us some great stretches after the wod. I was trying to stay with you Troy but you were flying on the knees to elbows! I'll keep working though!

Troy Landrum commented on 17-Mar-2010 09:34 PM

WOD - 6:55 90# on the first 2 sets, 85# on last set. Everyone hit it hard tonight!

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Push Press

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Peter Dyer commented on 24-Feb-2010 07:53 AM

Good Morning! It is great to be the Crossfit Champion of the Monday, Wednesday, Friday classes. This is an Undisputed, Unchallenged title I have given myself. Quite frankly, it feels good to be King! Plus it helps when no one else showed up this morning. Amber was there but she was doing an On-ramp WOD. Push Press: 95-115-135-155-165(2)1F and 155(1) for good measure. 3 Rounds 10 Thrusters: 95 & 10 burpees Time: 3:52 I could have definitely knocked about 20 seconds off my time. I was spent afterwards. Its easy to be King...when there are no subjects in your Kingdom. Thanks Miles for using the stopwatch today.

Todd Roper commented on 24-Feb-2010 10:25 AM

Do you really want the Beasts to descend upon your land High King Peter? It can be arranged...

Terra commented on 24-Feb-2010 02:08 PM

Wow, two days alone and you get a big head?! Hmmp. I am HOPING to be there tomorrow and Fri. Have been fighting something this week - trying to treat it with rest. Ended up going to 24HR Fitness at 10:30am for some intervals and pushups today. Everyone was staring at me getting on the treadmill and running and then getting off and doing pushups. Whatever. See you Friday Pete...be ready.

Tina Neuwirth commented on 24-Feb-2010 02:20 PM

Wow, I love the trash talkin'. Todd, Pete does need someone to chase in the AM. Just food for thought. I was about a week behind on the food challenge, so today was our CF Total day. I went up 20# overall, but still cannot even hit my prior PR on the SP. I have done a bunch of OH work lately, so maybe another time when I am fresh. SP: 65#, BS: 205# (PR), DL: 215#, Total: 485#. I am chasing down 500! Also did body fat numbers and dropped 3%...must have been what I put on over the holidays! Fran is Friday, wish me luck!

Jenny Davis commented on 24-Feb-2010 03:13 PM

WOW, Tina I envy you Back Squat. Good luck with Fran! Sounds like you're doing Awesome!!!

Peter Dyer commented on 24-Feb-2010 03:31 PM

*Disclaimer: I am only King of the 5:45am class...and that's only when Todd isn't there. Terra, it sounds like you came down with a severe case of FEAR. Just kidding. You need to be well on Friday in order to bow down to the King. In all seriousness I hope you feel better.

Corey Doyle commented on 24-Feb-2010 06:57 PM

Push press - 135-145-155-165(2)-165. Thrusters/burpees as Rx'd - 3:27. As usual it was very deceiving.

Reed commented on 24-Feb-2010 08:15 PM

Push press-95,105,115,135,145(2). Thrusters/Burpees 4:53. Wow! Tuff night, burpees were not near as much fun as their cute little name makes u think they are. Good job everyone!

Athena Lee commented on 24-Feb-2010 10:39 PM

Push Press: 65-85-95-105-110(1). Thrusters and Burpees as RXd 5:10. Those thrusters get heavy quick after some burpees!

Jenny Davis commented on 25-Feb-2010 06:39 AM

Push press: 65-75-85-90(1)-85-85(2), wod time:6:29 65#thrusters 1st round, 35# 2nd and 3rd Athena is right about the burpees!

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Push Press

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Clint Stimson commented on 08-Feb-2010 08:50 AM

Great video...The paleo has been a great nutrition program, and easier to do traveling than I expected.I'm ready to push press tonight!

Darin Deaton commented on 08-Feb-2010 08:38 PM

Loved seeing everyone at the box tonight! It was a well organized sense of chaos. Great push press going on!

Mike Brown commented on 08-Feb-2010 09:15 PM

I wish I could have experienced the chaos. I had to sneak in today's WOD at the Globogym. I thought something bad was going to happen as people twice bumped into me while I did my cleans. I also had to add burpees and reserve the dips for my warmup. If I left my barbell to do dips, I certainly would have forfeited my station. I guarded it with burpees. People stear clear of burpee-doers for sure. If I were at the box, I know I would have done a better job on the push press and gotten through my burpees quicker. See ya'll Thursday. Mike

Michele Deaton commented on 08-Feb-2010 09:30 PM

Push Press - 45,55,65,75,75(PR!) WOD - 6:05 with 45# cleans and bar dips.

Eugenia Ludwig commented on 09-Feb-2010 06:24 AM

Haslet WOD = 3 rds of 800m run (treadmill), 10 pushups, 20 situps, 30 squats. Gotta admit it, the weather sent me home to workout, I'm not a fan of cold AND wet. Great job Michele on the 75# Push Press - such a challenging lift to do.

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Push Press

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Darin Deaton commented on 07-Jan-2010 09:13 AM

The new blog log-in is up and running. Sorry for the inconvenience, but it will keep the spammers out! I'd like to get one of those spammers in the gym and let them meet pukie!

Michele Deaton commented on 07-Jan-2010 01:10 PM

Check out my newfound recipe on the Food Blog - yummy breakfast for our "snow day"!

Corey Doyle commented on 07-Jan-2010 02:40 PM

Testing out the blog..... PR on Fran the other night of 5:47. 1:13 faster than two months ago. PR on CF Total-765. 255 backsquat, 145 shoulder press, 365 deadlift. Still can't get that shoulder press up.

Elisabeth Roper commented on 07-Jan-2010 07:57 PM

Rx'd - 15:39. Thanks Josh for hanging w/. Wonder if i can stand tomorrow?

Troy Landrum commented on 07-Jan-2010 08:40 PM

75-85-95-105-115(2). 15:28 w/40 sqts each rnd.

Tina Neuwirth commented on 07-Jan-2010 09:25 PM

Aw, Corey noticed what I keep finding to be true...push press (or just about anything overhead) does not progress as fast as the leg stuff! We'll see how sad mine will be when I do it tomorrow after almost another week off due to unforeseen scheduling conflicts this week. See you all in the gym in the COLD and early AM!

Melisa McKillip commented on 07-Jan-2010 09:51 PM

Wow today was CRAZY! This workout put me on my back I was so SPENT!!! 45-55-60-60-55 16:19 w/30 sqts each round. Elisabeth great job! You beat me in time and I know how much you LOVE to row! :)

Athena Lee commented on 07-Jan-2010 10:31 PM

PP: 65-75-85-95-105(4). Rows and Squats of doom: 15:56, RXd.

Christi Dutton commented on 08-Jan-2010 10:26 AM

Push Press 5x5: 35-45-50-55-60 CFFTW WOD:Scaled with 30 squats 16:14. That rower is the bane of my existence!!

Elisabeth Roper commented on 08-Jan-2010 02:18 PM

Melisa haahaa. darn tootin right.. I love to row..i love to row. NOT! Christi -You are not alone in your hate of rowing. It's funny cuz we have some amazing rowers at our box.. keep hoping some their of rowing power will rub off on me.

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