Another heavy single
Earlier this week we tested what is probably our heaviest lift, the deadlift. Â Today, we’ll be finding a 1 rep max for what’s most likely the lift with which we move the least weight, the press. Â As the press uses no leg strength to move the weight, it can fatigue quite quickly. Â Because of this, our warm up strategy will be very important. Â We’ll want to get loose and make sure proper movement patterns are locked in, but today we’ll want to plan out our sets so we don’t take more than three attempts at a heavy single. Â Once we start hitting failure with the press, we’ll be hard-pressed (really sorry for that one…) to muster up enough shoulder strength to be successful on future attempts.
STR:
Press
5-5-3-3-1-1-1
WOD:
6 rounds
200m run
10 dumbbell thrusters
PR for Pat: On Saturday, August 2nd CrossFit Fenway will be hosting Patâs WOD, and heading to the Cask ‘n Flagon for a post workout fundraiser ($10 “cover” going directly to PR for Pat).  Our friend Pat has a long, tough road ahead of him, and needs our help.  You can read his story here.  Pat has already undergone surgery that has taken roughly 70% of his tongue, as well as lymph nodes and glands.  He will require therapy to learn to talk and swallow again, and he faces days upon days of chemotherapy and radiation treatment.  Pat has incredible determination, and with the help of so many that care about him from the CrossFit community here in Boston he will fight on.  Please donate here, mark your calendar for Saturday, August 2nd and join us to PR for Pat.
Press: 115# (evidently the first time I’ve done a 1RPM, my 3RPM is something like 100#)
WOD: 10:34 w/ 25# DBs
That felt SLOW but thanks to JT for encouraging me not to wimp out on the dumbbells.
Press: 72# PR! (accounting for 33# bar and all that) I have to post, just very pleased with this. I knew I had 70# in me, because my 3 rep max and 5 rep max just kept inching up, but it is still very satisfying to see it nonetheless – 1 RM was in the 60s for quite a while – literally years.
WOD: 10:08 w/ 20# DB. Oh my, the running was so slow by round 3, but I Did Not Walk.
great job 5:30!!
My question is – how did my husband make it in the crossfit picture before I did?!!!! He’s a newbie and I’m a comparative oldie.
Let me know when you’re coming to an evening class next and I will be your personal paparazzi.
HA! Be careful what you wish for đ
Er, its okay Ben, I was fake complaining. You take wonderful photos and I’m glad that such a handsome man as husband Jeff was featured here đ
Press: 115# Need to make bigger jumps. Once I fatigued it was over. Poop!
WOD: 9:04? I forgot. @35#
Press 100# PR!! (a 10# PR at that) đ
WOD 9:41 w/ 25# dbs
Press: 125#
WOD: 11:26 (Did 30# dumbbell C&J instead)