getting fit and taking gains

Tag Archives: push press

Mt last workout at Timberline, it was a bittersweet day!

CrossFit Open 15.4 Scaled

8min AMRAP

10 push press, 53#

10 power clean, 75#

98 reps

Apparently my footwork on the push press is all wrong, I push off of my forefoot rather than through the heel. Need to work on that! It’s the small things that always get me.

And then! And then I did kipping handstand pushups for the first time, and nailed it! I had never even attempted them before, but I did three sets of three. Eeeeeeee! It makes me so happy when I conquer something new. Here’s a video!

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At Timberline

Shoulder Press – 3,3,3

53-63-73

Push Press — 2,2,2

83-93-103

Push Jerk — 1,1,1

103-113-123

I’ll admit that I was dubious about doing this many shoulder movements, but ultimately it was just right. A good progression that allowed me to keep lifting more and more.

5 RFT

12 Hang Power Clean, 63#

21 ab mat sit ups

200m run

12:54

I really liked this WOD, it was a good mix of movements that I like plus running (which I am making myself get better at).


10-9-8-7-6-5-4-3-2-1

Push press, 45#

Pull Ups

10:58

100 DU

100 V-ups


Strength

3 x 12 Shoulder Press

33# – 43# – 48#

That last set was touuuuuuuugh!!! I had to really work to squeak out those last 3 reps

 

Conditioning

14min AMRAP

3 Hang Power Clean

6 hand release push-ups

9 box jumps

27 double unders

63#, 20″ box

I’ve decided I need to do a lot more HPC — it would make a huge difference in my snatch and clean.

 

Daily Challenge

3 x 15 hollow rock

 

Endurance

.5mi fast (2:48)

.5mi slow (4:07)