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06/22/2012 – Shoulder Press and 11.2 WOD

23 Jun

Tim went on vacation for the weekend, so Trish was our coach. It’s always great to have someone new coach you because you do different things. She’s one tough cookie, but I love it.

I paired up with Jackie today for our last week of Shoulder Press. Here’s how it went.

Press: 33#(5)-53#(5)-63#(5)-73#(3)-78#(3)-84.5#(1)-86.5#(1)-88#(1)

Now, that’s a personal record for me. Almost close to 90! πŸ™‚

Our WOD was 11.2 from the 2011 CrossFit Games.

AMRAP in 15 minutes:

  • 9 Deadlifts(155/100)
  • 12 Games Push ups
  • 15 Box Jumps
  • Result: 7 Rounds + 31 Reps

    This felt like the longest 15 minutes ever. When Trish yelled out that we were only half way, I could of died. I just wanted to keep moving and try not to stop. My back was all over the place with the deadlifts and now I am feeling it in my right shoulder/neck area. Maybe it’s from the press, but I doubt it. It was hard for me to break the bar and keep my shoulders from arching forward.

    Goal now is to roll out my lats and practice deadlifts at light weight with good form.

    BTW, looks like Fitbomb, Trish, and I are doing 100 day push up challenge starting today. Looks like my push ups will be perfect by September. I marked my alarm already, so I’m ready to go.

    Holy batman, I’m sore, bruised, and hurt EVERYWHERE. What a great week.

    06/11/2012 – Workout Recaps

    12 Jun

    I haven’t been blogging consistently because I’ve been busy with other stuff. Here’s a recap of what I did last Wednesday, Friday, and yesterday at CrossFit.


    Bear Complex – Finished at 73#

    I love the bear complex workout, and I should of fought harder for the 83# weight. I finished the 83# at 6 reps. I had one more to go and couldn’t get it. The hardest part was the back squat to push press, then cleaning again. It’s that moment when I’m telling myself I could get one more, but my body is telling me NOOO! LOL. I tried again at 83# but could only get 4 reps. I decided to rest and finish the last last 3 reps even though I know it wouldn’t count.


    Press – 53#(3)-63#(3)-73#(3)-78#(3)-80#(1)-83#(1)

    3 Rounds for Time:

  • 400m Run
  • 15 Box Jumps 24″
  • 15 Pull Ups
  • Result: I forgot!!

    I knew I had to go fast with the WOD. I didn’t do it RX’d because the box jumps were 24″. I felt sluggish and tired. Probably because of all the crap I was eating this past week.


    Snatches: 63#(5)-73#(3)-73#(3)-75#(3)

    5 Rounds For Time:

  • 5R/5L Kettlebell Snatches(24kg/16kg)
  • 10 Goblet Squats
  • 10 Burpees
  • Results: 8:53 RX’d

    Bench Press: 80#(8)-75#(12)-70#(14), 40 GHD Situps

    I was not feeling the snatches today. I’m going to stick at 73# until I know I can snatch with good form CONSISTENTLY. The WOD was fun. I love KB workouts, so this was right up my ally. I still need to use the hips more. I got to work and did a set of bench presses. I went lighter this week with slightly higher reps because I haven’t done bench in a couple of weeks. I did 40 GHD situps, 20 before the bench and 20 after. I wonder if I’ll feel anything tomorrow. πŸ˜‰

    I hope everyone is still working out and eating healthy. I definitely haven’t been eating well, but I’m back at it now, and ready to stop abusing my body. It’s been through hell this past week and a half, and I can’t totally feel it and see it. I took pics yesterday and they were not pretty. It’s okay though, I’m not going to dwell on it. I made a conscious decision to eat whatever I want whenever I wanted, so I’m not going to feel guilty about it. Another journey begins to get stronger and leaner!!

    05/09/2012 – Deadlifts, WOD, Press

    9 May

    Here’s a quick recap of what we did at CFPA today.

    Deadlifts: 95#(5)-133#(5)-163#(5)-183#(3)-198#(3)-213#(1)-223#(1)

    Most of the lifts felt good. I want to get back to 250ish next week. Let’s hope it can happen. Like I said, my warmup sets need to be in the high 100s if I want to get into the 250 range.

    AMRAP 10 Minutes:

  • 20 Mountain Climbers
  • 10 Ring Rows
  • 5 DB Cleans(45#/30#)
  • Result: 6 Rounds plus 30 reps

    Oh ring rows. They sure did hurt, but I tried to get through each one of them as fast as I could. The dumbbell cleans were just plain heavy.

    Once I got to work, I quickly worked on my presses. Since we didn’t do push jerks on Monday, I wanted to get in some sort of press work.


  • Warm Up: with 3×5 (45#,55#,65#)
  • RPT Rep Scheme:70#(6)-60#(7)-55#(1)-45#(12)
  • Ya, my back felt like it was going to give out. Maybe it was because of the deadliest this morning. I tried to concentrate on keeping my core tight every time, but once I got to the last few reps, it was hard to stay focused. I’m just glad I was able to get another lifting session in.

    02/10/2012 – Strength Day

    11 Feb

    The five tribe was ready to tackle our WOD today. For strength, we worked on our Front Squats.

    Front Squat: 83#(5)-93#(5)-108#(3)-118#(3)-123#(2)

    I felt good doing all the reps. Unfortunately, I did not get close to my previous PR of 140#. I hope to break the PR this cycle. We shall see!

    Today’s WOD was a little different than normal. Usually we do the short metcons, but today it was 5 rounds NOT FOR TIME. And it was all barbell work too. WOO HOO! I love working on strength because I really want to see my numbers go up.

    Not For Time, 5 Rounds of the following:

  • 4 Press
  • 3 Push Press
  • 2 Push Jerk
  • Here’s a video of the 3 movements below.

    Look familiar right? Well, the goal was to add weight onto each round making sure each rep was a good rep.

    Round 1: 43#
    Round 2: 53#
    Round 3: 63#
    Round 4: 73#(Only did 3 Presses, and I finished of the round)
    Round 5: 63#(Only did 2 Presses and then quit the round)

    What I should of done in the 5th round was use 68# instead of trying 73# again. My push jerks did not have good form in the 4th round. I was beat! My kind of Friday! πŸ™‚

    01/09/2012 – Good Eats & Lifting Session

    10 Jan

    I missed my CrossFit class this morning because of my adorable little boys. Somehow in the middle of the night, both kids were up. Lil’ munchkin’ did not want me to leave, and every time I moved he would put his hand on my body and not let me go. I gave up and just decided to get one more hour of sleep in and workout at work.

    I got to work and jumped on the stair master. I figured I should warm up with 53 flights if I want to do the Fight For Air Climb in March. Too bad I didn’t finish under 10. Plenty of time to train though.

    After, I worked on my Power Cleans:


    and Shoulder Press


    I failed on my third attempt at the power cleans, so I just quit. I was getting tired, but wanted to get some shoulder work in.

    For breakfast I had the protein box from Starbucks. I just ate the egg, cheese, and some grapes. Lunch rolled around and I had leftover roast but no veggies. So, I walked downstairs to the cafeteria and bough some broccoli. I felt so weird just walking around the building with a plate of broccoli, hoping no one would stop me and ask me if I was anorexic. Seriously people, I just wanted veggies with my protein. I also got me a bowl of fruit.

    This morning before I left to work, I turned on my slow cooker to make Chicken & Gravey. I could of devoured the entire chicken, but I stopped myself. Here’s my dinner!

    Leaving for Hawaii in 1 day!

    06/01/2011 – Deadlifts plus Shoulders, Shoulders, and more Shoulders

    1 Jun

    Its the first of the month!! And I’m re-energized. I felt like dead wood yesterday, but I got a good nights sleep, and got my ass to workout this morning. We worked on Deadlifts, and like I said last week, I stayed with the 5 and 3 rep scheme because I wasn’t going to try to PR anything. I’m at a point in my pregnancy where I should try to maintain the strength that I have and not force a PR.

    Here were my loads:

    Deadlift: 123#(5)-173#(5)-193#(3)-213#(3)-223#(3)

    Everything felt good. It was starting to get heavy at 213, but I took my time with each rep and remember to keep everything tight as I lifted the bar. I’ve done 223# before, so I’m glad I can still do it while preggo.

    Next up, our super FUN WOD!

    As Many Reps As Possible:

  • 3 minutes Press(75#/55#)
  • 3 min Rest
  • 3 min Push Press
  • 3 min Rest
  • 3 min Push Jerk
  • *5 burpee penalty if you rest the bar on shoulders or ground

    If you don’t know the difference between the 3 movements, watch this video.

    At first, Tim wrote 95# for Men, and 65# for women. Fitbomb and I were wondering if we could get through it with the weight, and we decided to go for it. Then Tim said he made a mistake. We were happy to lighten the weight up. I knew at 65#, the presses were going to kill my shoulders. With 55#, it was much easier, but still difficult! Here’s my breakdown for each of the movements.

    Press: 22 Total – 12, 5 burpees, 6, 5 burpees, 4, 5 burpees
    Push Press: 33 Total – 20, 5 burpees, 7, 5 burpees, 6
    Push Jerk: 37 Total – 21, 5 burpees, 8, 5 burpees, 8

    Total: 92 reps Rx’d

    Notice that I did 3 rounds of burpees for the presses, instead of two for the other rounds. I should of tried to go all out with the presses on the first round when I started. Then get as many as I can but still get out 5 more burpees. Then wait until 20 or 30 seconds left and go balls to the wall with whatever I had left in me until the timer went off.

    I did that for the Push Press and Push Jerk, and it worked out well for me, I think. Again though, the Press is the hardest movement out of the three. I didn’t really have a set number that I wanted to hit, but next time I hope it’s over 100. Love this WOD!!!