Day 124: 3 RM Push Press; Row and S2OH

Image from JournalMenu; great article as well - REASONS; my daily goto/motivator site.

Wednesday; February 12th, 2014 - the Wall @ ROCK JUNGLE

Warm-Up:

MOBILITY
-  T - Spin ROLL OUT with PNut or ROLLER (soft or hard)  -  2 Minutes

THEN

2 Rounds of:

-  10 V SNAPS
-  10 PUSH PRESS
-  12 meter INCH WORMS
-  12 meter BROAD JUMPS


SKILL:

3 RM  PUSH PRESS    (20 Minutes)

Crossfit Math:

  90% of 1 RM =  3 RM
  1 RM x 0.9 =  3 RM
ie.
  100 lb x 0.9 = 3 RM
  90 lb = 3 RM
  95 lb =   85 - 95


WOD:  'FOR TIME'

-  1000 meter ROW /  800 meter RUN
-  20 Shoulder to Over Head (S2OH) @ Men 135 lb / Women 95 lb
-  750 meter ROW /  600 meter RUN
-  15 S2OH @ Men 135 lb / Women 95 lb
-  500 meter ROW /  400 meter RUN
-  10 S2OH @ Men 135 lb / Women 95 lb
-  250 meter ROW /  200 meter RUN
-  5 S2OH @ Men 135 lb / Women 95 lb


*  Before you start the WOD; choose either you will ROW or RUN; and then do that throughout.


Today Coach:  Jodaye


My Thoughts:

Warm-Up; something different today, started with mobility and used a ROLLER.  We had the option of using an soft foam roller or the hard roller (think hard plastic pipe).  It's my goto roller that I use at the end of the day.   I really appreciated having this in the beginning after Monday's brutal Benchmark WOD: 'FILTHY CINDY MEETS JACKIE'
I felt some DOMs (Delay Onset Muscle Soreness) today.  It's always the second day that you feel it.  I had trouble put on my pull-over this morning.   Even raising my arms was hard.  I felt it in my lats and as well as my triceps.
After spending 2 minutes on the roller; we were to do 2 Rounds of the following.   V Snaps (lie on your back, and fold forward like a V until you hands touches your toes).   Push Press was done with the naked bar.  And followed by twelve meter Inch Worms and a twelve meter Broad Jump.  We were to land on our heals when doing the broad jump.  I heard this from Jodaye as she yelled it at me from the other end of the gym. 

SKILL; thumb through my notebook and couldn't find a 1 RM Push Press.  It's been that long and the last entry I had was a 1 RM Strict Press back from the beginning of January.  I had modify my weight based on my 1 RM Strict Press; one should be able to do more than that as you dip and gain that extra push off.   So; I managed to get my Push Press to 135 lbs before talking to Jodaye who then suggested that I add  2x 2.5 lb onto the bar.   Yup, that 2.5 lbs on each side; which then I found myself at my limit.   It was heavy, the way it was meant to be.  I managed 140 lbs for 3 RM on my Push Press.

WOD; this one was for time.  I had talked to Jodaye to get an idea on how much weight I should use.  I had found that the 140 lbs on my Push Press was taxing and her suggestion was that one should be able to do 10 reps at that weight for the S2OH.    If it's too heavy, you can strip some of the weight off the barbell.  I decided to go with 115 lbs.    I managed to stay with that weight throughout the entire WOD.   I also opted to do ROWing as that's my favorite, and I admit that the RUNning isn't for me.  I still see myself as the Elephant in a room of Gazelles...   I'll try to work on my positive outlook.  Hell, my long term plan is to work on just lifting heavy and leave the longer distance running for those who have the desire to do that.  Don't worry; I don't plan to give up Crossfit.  Just more of a focus on the Strength training component.  It'll be the best thing for my body...
Back to the WOD; Jodaye had mention that the first set of S2OH will be the hardest and you will only have to do it once; the 20 reps.  After each round; the number of reps drops.
My rowing is getting better; but I did find that during the first 1000 meter rowing; my pace was too fast.  Every round of rowing after that, I had drop my pace down to the 25 to 27 strokes/minute.  I wanted to finish quickly; and not empty my tank before getting there.   A steady pace is important!
I think the most challenging part for me was the Second and Third rounds (15 S2OH and the 10 S2OH).  The challenge was Mental and Physical exhaustion, Overcoming this is the battle.  The last round was probably the easiest as it was the least amount of work; and you will surprise yourself with a last minute burst of energy to finish.

WOD Results @ 8 PM;  Name, Time, Weight

My time was 19 minutes and 20 seconds using 115 lbs.   I opted to do a Push Press style for the S2OH.  Jodaye had mention that you could do a Push Jerk, Push Press, or a Strict Press.  The later was not recommended as it not an efficient use of time.  When all completed; you will have done 2500 meter of ROWing and 50 2SOH (Shoulder to Over Head)

Misc: a few of us (Leanne and Emma) stay after class as usual; each one of us decided to work on some of our personal challenges.  I tried to do a Handstand against the wall, but wasn't able to maintain that upside down pose long.  My arms were 'strength' challenge.   I also tried to do a single Strict Pull Up.  I had trouble just hanging there.  So; I just hung on the bar until I was tired.  Muscle are tight; and weren't very cooperative.  In the end; everyone went and work on their own stuff.

With 15 days left before the first CF Open competition starts; I'm still a bit bummed and worried about doing this.   I've come too far to turn around and give up.   My knee is feeling better and early tomorrow morning, I will be revisiting my physiotherapist.   The knee that my physiotherapist (PT) had taped out the other day is still in place.  She had reposition my knee cap  (about 1/2 inch to the left; still about 0.25 inch left to move back to ideal position).   No pain today while doing the workout, especially with the weights.  My PT actually suggested to do weights, with a caution to stop if there is any pain. 

So where does this leave me on the training planning?  I'll resume my three times a week crossfit and put back my two times a week of yoga.

That's it for me for tonight and will update the blog after my Saturday class.  With Valentine day on Friday; I'll be skipping that class and do Crossfit the following day.

For now... remember to  tackle one WOD at a time!!!