Julie cranking out some Sit Ups!
Warm Up:
cold (symantics...I know...) 1 mi run for time
(as hard as you can go!)
then...10 minute REST
and then...
Skill:
Shoulder Press Progressions
WOD:
90% 1RM - 3 Push Press
(5 Rounds)
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8 comments:
9:25 on the mile. I'll call it a PR since I don't remember the last time timed a mile.
I've been doing the POSE method since I started CrossFIT. After the mile, my calves were KILLING me. Don't know if I need to work on my technique or if my muscles are still getting used to it.
Went light on the push press today.
9:14 mile time.
push press 95#
Tina
8:06 on the mile and very disappointed in my time. I could have done so much better and I am eager to keep training. I also felt like I was lacking in my push press. I just dont have the technique down yet and I cant seem to get my hips to want to be a part of the explosion to get the weight up. I am relying too heavily on my arms and shoulders. I should have been able to clear the 135 I was lifting far more easily than that. All in all an excellent workout and very taxing. I know my shoulders will be sore tomorrow!!! Great job to all the 6:30 people!
Andre - let's get Leslie in on the conversation. She is the Chi/Pose Expert. I was wondering how your first run in "the shoes" would be...
Great observations Ryan! Training the nervous system and MAKING it learn how you want your muscles to move is so much more rewarding in the end. Not to mention Kcal burn, EPOC, and muscular tension.
I really liked the efforts today to eliminate joint angles and keep wrists STRAIGHT on the press. Great job all on the 2" dip and quick drive!!!!
14:26 - mile run (PR)
Push Press - 85lb....yes, I need to learn also to push with my knees and not just pushing straight up with my arms doing all the work....Why can't I learn that??? It would be so much easier on me! Overall good work out!!! I liked it!
Owen rocked the run...6:58! I, on the other hand, am not so pleased...8:39.
I lifted 90# on the Push Press, but dropped the third one.
Owen 116#.
subbed row for run 1500m 5:59
155 push press
One Mile Run for Monday July 6, 2009
Joe - 8:43
Roy - 8:34
Andre - 9:25
Mike C. - 8:26
Mike H. - 9:55
Martinque - 7:39
Nicole - 9:34
Ray S. - 8:30
Tina - 9:14
Donna - 2:05
Tonya - -0-
Owen - 6:58
Alson - 8:49
Ryan - 8:08
Ginger - 9:10
KCJ - 9:17
**Evan** - 8:21
Joe - 8:59
Randy - 14:20
Jeff - 9:01
Dawn - 9:36
Amy - -0-
Pam M. - 14:26
Carol - 8:28
Barry - 8:50
Steve - 8:40
Jenifee - -0-
Tim - 9:32
Brook - 9:44
Holly - 8:42
Chad - 5:59
From Wonder Women
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