In 20 minutes, find your one rep max for overhead press.
Rest as needed
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
“Jack” last completed 10.9.10
Does your gym repeat WODs? If not you need to ask why. By definition, CrossFit is measurable and repeatable. Without metrics, there is only guessing.
Yesterday’s WSJ
http://online.wsj.com/article/SB10001424052970203513204576048090528437846.html?mod=WSJ_hps_sections_health
haha. great pic. gangstas
“the fuegill factor”
DL-475lbs
“Jack”
12 +10/10
Press 1rm 165 (PR)
Press has always been a weakness, happy with this.
5 rounds, NFT
5 red band resisted kipping pull ups
5 hspu with 2 second pause at bottom
Last 2 sets of pull ups were for ten. Tough.
After, six single reps of bar muscle up working on no gut touch. Much easier than usual after band resisted pulls.
“Jack”
12+8
So after a Murph PR on Friday, I had a
Front Squat PR yesterday and a
Press PR today (95 lbs) which is 10 more than Sept 2.
=)
Mini-Meet @ Iron Diablo:
FS: 335 PR
DL: 515 (Ran outta weights, Previous Max of 555)
*PR to be set later this week.
SOHP: 258 PR
100m run
10 box jumps
20 dub’s
5rds 7:49
rest then
100m x 4
1 min rest btween
in regards to 1 rep max. when you say find your one rep max, is this the conclusion of our 5-3-1 (95%)? is this considered 100% max and what percentages
(or rep scheme) do we use to build up to this 1 rep max? thx
Matty-more than a 10% jump in OHP 1rm in that short of a time is huge! Way to go.
K-Roc-damn, that’s a shoulder press!
Dibo-We’re not concluding, just recalibrating. We want true one rep max lifts as we will be re-starting 5-3-1 next week with those numbers setting your training max. Plain and simple, 5-3-1 works and it’s pretty damn safe. As for how to build up, start with 5 reps with just the bar, and then slowly work up over 4-6 sets to a few one rep attempts. Those build up sets should be more-weight/ less-reps each set.
OverHead Press- 170(PR).. been chasing 170 for a while.
Jack- 9 rounds +4 Rx- can I say, I suck at BoxJumps..
OHP 165, felt I had 170
Jack RX 10rds + 5 reps
OHP 90lb PR
“Jack”
9 rds + 10+10+2 RX
(all unbroken ,except the box jumps )
Dan/Dibo: Thanks bro, went up very slow but felt solid. Your right on the $ about the 5-3-1 and also 5×5 or 3×3 or 8×2 or 69??? Anyway, as long as the progression is steady and slow, those are great/proven systems. Sometimes the progress may only be 1-2 lbs a week or even a month if you are really advanced. Main thing is to remain focused, INJURY FREE, and keep adding weight to the bar.
feeling sick
225 press
scaled WOD
115
1 pood
20″
8+5