• If you haven’t already, please check out the new Meal Of The Day link under our Nutrition header on the left side of this page. Thanks to Matt Lucas, from CrossFit Southwest in Tempe, AZ., we’ll now be able to access delicious paleo recipes every day! I had the pleasure of meeting Matt in September while in Phoenix. Matt runs The Foodee website and blog. As the holidays rapidly approach us you will find fabulous recipes to keep your menus healthy!
• Another round of Basics classes start Monday November 29. Most likely we will be offering both morning and evening sessions to satisfy the demand. Keep watching the Schedule page for details! Or contact Coach Kaye for more information.Now get ready for a kick ass week!
WOD: 5 Rounds For Time:
100m run (to street and back)
10 dumbbell bench presses (50% of 1RM bench press)
5 dumbbell box jumps (holding dumbbells used for bench press)
10 pull ups
Here’s another benchmark for the whiteboard!
Please be on time so you don’t miss the warm up!
Burgener Warm Up
Danny: AMRAP 20 minutes;
• 30 box jumps (24″)
• 20 push presses (115/80)
• 30 pull ups
Remember…. scale as needed! You shouldn’t even consider an 80lb push press for 20 reps unless you can push press at least 160 lbs. Be smart.
Review this video and read the following about the push press.
The Push Press
An exercise I use very frequently both in training and teaching is the push press. The push press has tremendous utility in a multitude of senses and should definitely be a staple of any strength training program.
As an intermediary between the press and the jerk, the push press largely splits the difference and shares features of both the press and jerk. Interestingly (at least to me), I see the majority of people thinking of it strictly as an upper body movement, and being more closely related to the press than the jerk.
I like telling people to think of the push press as a leg exercise. Is it demanding of upper body pressing strength? If you’re using appropriate weights for the exercise, yes. However, it often seems forgotten that the initial upward acceleration (and really, a great deal of the total upward movement) originates (or should) with the legs.
Unless athletes focus on forcing the legs to contribute maximally to the lift, they invariably get very little leg drive at all and the movement deteriorates into more of a partial squat with a press after recovering.
What I want to see in a push press is an extremely aggressive drive with the legs; this will cause the athlete to extend the ankles somewhat. If an athlete remains flat-footed throughout the push press, it’s a clear indicator that he or she is either not driving hard enough with the legs, or is cutting that drive off prematurely.
Further, the press up with the arms should be fairly smooth. Although it will naturally slow as the arms near extension, the bar should not abruptly decelerate as the effort shifts from the legs to the arms. This indicates weak leg drive and/or poor timing with engaging the arms.
Ensuring complete, aggressive leg drive in the push press will allow the athlete to handle more weight, which means better strengthening of arm lockout, and also means a better transfer of the exercise to the jerk. Along these same lines, the rack position of the bar, and the position of the hands and arms, should be the same in the push press as they are in the jerk.
Get ready to sprint! A lot!
First Christy will take you through another fun warm up and some level one testing.
Then, hit your 20 rep squat program and follow the weight percentages based on which week you’re on.
Team WOD: 8 x 100m sprints
Teams of three. Teammate runs 100m and tags teammate #2 who runs back and tags teammate #3.Teammate #3 runs back and tags teammate #1, where the whole cycle starts again until each teammate has run 8 times.
100 sit ups for time
Team Burpees! Now in teams of two you’ll do horizontal burpees, for a total of 20 burpees (Christy will explain)
Rest and repeat the 8 x 100m sprints again
You’ll finish up with some stretching.