Press Progression - Core mobility

WOD

Dynamic group mobility before the WOD

Press Progression - Shoulder Press, Push-Press, Push Jerk 1-1-1-1-1-1 (perform each movement for 6 reps increasing to max capacity, then progress to the next movement and repeat progression)

Rest

GHD Lumbar Ext 3x5

GHD Hip Ext 3x10

Core mobility work - foam rolling of lumbar spine, hips and quads, cat camel stretching, open book, prone extension with overpressure, etc...

Post loads to comments

Coach Dozer demos the rope climb!

Way to kill Nancy yesterday! Best time in the box was by Corey with a 13:33 PR! A year ago Corey did Nancy and was 2.5 min slower and performed the overhead squat scaled. He has continued to work on shoulder mobility and form. For some of you, mobility is the missing link. I know, it's boring and slow in its results, but it may be the key to improving your CrossFit game. So, keep up the good work and focus on one area of mobility to improve and don't give up until you reach your goal!

Muay Thai tomorrow and the box will be full! The class is to capacity. Can't wait to get some kicks!

Remember to be drinking lots of water before and after training. An average size male/female should be drinking 8-10 10oz. glasses/day.

Comments

Tina Neuwirth commented on 28-Jan-2011 08:55 AM

I expect some posts today from the AM crew after all those PRs! I did the first part of the WOD (obviously cannot do the GHDs!). SP 45-65-70-75-80(f)-80(f). PP 65-75-85-95-105-110(f). PJ 65-85-95-105-115(f)-115(f). My OHS is the limiting factor on the PJ. My PR (to depth) is 110, I think, so I don't have the confidence to drop low enough to get under the bar on the PJ even though my PR on split jerk is 135. So, that is what I was telling you guys this AM, slight discrepancy between those two lifts, but good to work on both!

Erin commented on 28-Jan-2011 10:11 AM

SP 45-55-65-75-75(f)-70 PP 55-65-75-85-95(PR)-105(f) PJ 55-55-65-65-75-75-90 Didn't really get deep enough on the last extra rep. But I had never done PJ before. Only split. Tons of fun. I love all the over head stuff. Happy Friday!

Charlie commented on 28-Jan-2011 10:18 AM

sp: 95,115,125,135(f),125(a)
pp: 115,135,145,155(f),155(f)
pj: 115,135,145,155,165,175,185(f)

interesting to see how i was under pr on sp & pp, but pj was pr by 20#. form must be improving.

Reed commented on 28-Jan-2011 08:29 PM

SP/PP/PJ
95-105-115-125-135(F)-115
125-135-145-155-165-175(F)
135-145-155-165-175-185(F)
Shoulder press gets tuff fast! For sure one of my weakest muscle groups so lots of work to be done. Fun group tonight, it seems like the CFFTW community is really starting to gel. Is it just me or do you guys feel the same? A lot of you guys have been together for awhile so maybe it is just me....Oh well, Im having fun!

Shannon commented on 28-Jan-2011 08:34 PM

SP/ 45-55-65-70-70-70
PP/65-70-75-80-85-95-100 (yes, I did an extra rep but I wanted to see if I could hit 100)
PJ/ 65-70-75-85-95-100
I felt pretty good about this workout considering it was my first time to do these movements. I am having a ton of fun trying new stuff and pushing myself in new ways. Way to kill the split jerks Loran and Kelly! Tomorrow is cheat day where Reed and I see who can eat the most sugar without passing out or crying. Wish us luck!

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