Shoulder Stability
Our next programming cycle is focusing on building super stable shoulders. Our shoulders (much like our hips) can take a beating from extended periods of sitting, typing, slouching or just sub-optimal posture in general. Learning to stabilize them properly and strengthening them in good positions can open up worlds of new and exciting movement possibilities for us. We will, of course, still be doing CrossFit to achieve this and varying our workouts appropriately. Luckily, we have a TON of ways to build shoulder stability (and who doesn’t love being upside down?)
Our test of shoulder stability will be a 5 rep max press followed by a 3 rep max push press and finishing with a 1 rep max jerk. This will certainly put our shoulders to work! Once you find your max press, start with that same weight for your push press. Likewise, once your push press is maxed out, start your jerks at that weight. And once you’re done with that, it’s time for everyone’s favorite…
Burpees!
STR:
Test
5 rep max press
3 rep max push press
1 rep max jerk
WOD:
10 minutes of:
Death by burpees (starting at minute 5)
*if you don’t complete a round, start the next round over at 5
It was a lonely 5:30am class today, but it was great to get one-on-one help from Nick (and a few tips from Ben when he got there)!
My shoulders were tired today going in, but my legs felt fresh. And I feel like that’s evident in the numbers:
Press: 83#
Push press: 125#
Split jerk: 155#
Ran out of time to do solo burpees. Oh well!
week one/day one of smolov cycle
then push/press/jerk: 140/175/235#
wod: 0 (looking forward to retesting this one)
Ha. Nice wod score. I suppose we tied this morning then. 🙂
haaaaaaaaaaaaaaaaaaaaa
I hope that’s my # too.
Press: 85# PR
Push press: 125#
Push Jerk: 140#
WOD: 13 rounds + 11
There’s nothing like peeling yourself up off the ground, over. and over. and over. in the morning.
Press: 165# PR
Push press: 205#
Push jerk: 215#
WOD: completed
Press: Felt good.
Push press: Felt shitty.
Push jerk: Felt awesome.
WOD; Burpees
Press: 65# (dang, but five seemed like a lot!)
PP: 80#, thanks to the pure power of KP’s yelling getting me through my second attempt at completing all three.
Split Jerk: 85#, having run out of time, and my shoulders were So not sad about that.
WOD: Burpees! I was dreading this, but was super pleased to get to 10 in a minute, a definite PR. \o/.
Excellent push in 6pm from newbies and old hands alike!
Press : 155#, either tied or PR, I don’t know
Push : 195#, my mechanics were all funky due to the press
Split : 265#, 10# PR while being 10# lighter (previous was 255# and BW of 255#, current BW is 245#)
P: 60# PR
PP: 95#
SJ: 120# PR
WOD: Done
Looking forward to returning to Monday mornings but the 7pm crew you are always a jolly o’time! Thanks again Nabil, Mr. Clean 🙂
Press: 65# (previous 5RM was 80#… no clue how I eked that one out back in July)
Push Press: 95# (Previous 3RM was 105# in June)
Jerk: 105# (Previous 1 and 2RM both 115# but all I do is fail at 110#)
EXCITED TO RETEST
WOD: 14 finished in 9:40
This was the first time burpees made me happy
Note: I came in early and did “Ben’s barbell & beard club” for 30 min then burpeed with 6pm THEN did ALL OF THE LIFTS. Probably why, come press time, all I could do was fail.
I’m so smart.