Workout of the Day:
Push Press
3-3-3-3-3-3-3
Wednesday Nights are Olympic Lifting Nights with Sage Burgener!
We are delighted to announce that every Wednesday night at 6:30 p.m., Sage Burgener will be coaching the Olympic lifts at CrossFit Invictus. As most of you know, Sage is an accomplished lifter who has competed and trained with the very best in the sport. Her knowledge and experience is a tremendous benefit to all of the athletes and coaches at CrossFit Invictus. In week one, Sage will cover the jumping and landing positions, the Burgener warm-up and skill transfer exercises. Don’t miss Wednesday Oly nights with Sage.
CFI <3 Sage!
Should this be a “pure” push press or since the load should be heavy is it permissible to push jerk the weight. I have a habit with heavier weight to naturally push jerk rather than press. Any and al comments are welcome. Thanks.
POS, really focus on doing just a push press and not having a second dip on the catch portion of the lift. It is tough to maintain as the loads get heavier, but the jerk is still a separate movement.
Thanks Mark, that is what I figured. I was probably hoping for a different response since out of the 9 movements it is my least favorite. But as we say attack your weaknesses! Just over 4 months to the Games Qualifier!
thanks Mark and Mike…stay on the heels, heels, heels. Seems so simple, yet it’s the little things that help so much. Made it to 175 for my last 3
BC:
Thanks for your post last night about switching from 5 on/2 off to 2 on/1 off, 3 on/1 off. There was also a good video on the main site a few weeks ago showing the effects of 3/1 vs. 5/2 training. I’ve been thinking about switching for a while. Barry and I had a good chat about that schedule last night and decided to try it (or maybe a 3/1, 2/1 sched)
Although we are both creatures of routine and absolutely adore coming in every morning to CFI, we realize that we may do ourselves a disservice by coming in 5 days in a row. I know that by Friday, I’m pooped. My mind and heart are so so so willing to come in, but my body isn’t too thrilled sometimes! And I really enjoy the Saturday WODs–getting to see people we don’t usually see is a nice bonus.
I look forward to seeing how this affects us. Today was a great first day off—an extra long walk with the puppies and time to eat breakfast at home.
But we sure did miss you guys this morning!!!
First time doing PP in 7 sets of 3. Partnered with John and we decided to go light and work our way up, giving Mark plenty of technique errors to address.
1. 65 x 3
2. 75 x 3
3. 85 x 3
4 95 x 3
5-7. 105 x 3
Topped off workout with 30 ab wheel layouts, and looked to Bruno for model form. His looked perfect this morning.
cheers
As I am very new to CF, perhaps some questions are triggered by remnants of past training efforts or now-discarded/debunked ideas, but one came to mind:
Is it safe to work, for example, the shoulder strenuously two days in a row, e.g., yesterday’s HSPU’s followed by today’s PP sets of 3? I feel pretty sore, though not agonizingly so, but I do recall voices from the past warning about working a particular body part back-to-back in training sessions.
Thanks for any comments.
court, that’s an interesting question with a number answers, depending on how you look at things.
From a CF perspective, the general philosophy is you cannot anticipate what you will encounter day-to-day. Given that, you may encounter similar movements several days in a row for no reason other than those are the cards you were dealt.
To answer, I would argue as long as you’re receiving proper instruction, it shouldn’t be a problem. As trainers, we look at the programming overall from a macro view to ensure we’re not overusing certain groups of similar movements at any given time so that you guys can recover and live to fight another day.
Hope that answered your question.
Mike thanks for the answer, and it makes perfect sense. When you train for life (as opposed to physique contests) you have to take on what comes. I did try to adjust today’s WOD in accordance with the soreness from yesterday’s HSPUs and it seemed fine.
Cheers for another day!
Courtland,
Those voices you hear at those from your globo gym days! I think everyone who has gone through the transformation from the old ways to the crossfit ways has had to wrestle a with those voices. However I and all of your trainers and fellow athletes there at CFI can attest to the fact that following the programming will do wonders for you. More than you have ever imagined.
As you log your workouts you will sometimes find that in a week’s time you might have done over 250 or 300 pull ups. Just think, would you ever have done that many in a week let along in a months worth of “traditional” lifting workouts. Keep asking as many questions as you have, the staff you have at CFI will always provide you will great answers. The more educated you can become the better you will be, and I am so very impressed with how knowledgeable the members of CFI are.
POS, thanks for that…speaking of gyms, yesterday morning after I paid Invictus my first check, I promptly cancelled the PureFitness membership I had. I was pelted with questions, “Why are you leaving?” “How much is the new place?” “We are getting a crossfit set up here, so why leave?”
I trained with Danny Davis at PureFitness and he is definitely on board with CF and has been working on certifications and including CF workouts for his clients. Problem is that you have to pay your monthly gym fee PLUS pay for individual training sessions. That adds up to a lot, and further–great trainer and person that he is–he is only one coach (as opposed to the 4 or 5 that might be present at any Invictus session). I like the group training and collaboration.
I think I made the right choice.
Courtland,
Thanks for the commitment. We think you made the right choice also.
Danny Davis is a good guy and just what the fitness industry needs. We need folks inside the GloboGym establishment to be fighting for real fitness and real results. It’s bound to be an uphill battle though. For reasons too numerous to mention here, the GloboGym model of machines and unutilized contracts is not likely to fall until many more individuals like yourself recognize the benefits of joining a community that values fitness and humility over profit and aesthetics.
I wish Danny the best and will do everything I can to support his efforts to reform the GloboGym community. For my part, I am going to do everything in my power to provide the best alternative in the market – a top-notch facility that will house a community of humble individuals who value fitness, respect each other and regularly engage in examination and discussion of fitness principles.
Just want to say that the class with Sage this evening was wicked!
Can’t wait for next week!
Courtland,
In addition to what Mike said, keep in mind that yesterday’s workout had a total of 15 handstand push-ups. Your shoulder joint didn’t take much abuse from just a few reps of HSPU. Also remember that in the push press, the shoulders are assisted by the explosive opening of the hips.
Great job at the class everyone! next week well be learning the power snatch! cant wait!
First, thank you CJ and Calvin for additional comments. Shoulders feel worked but not painfully so. Also, hope to get Danny to stop by and train some with CFI!
Second, off-topic question. I note that “accuracy” is one of the CF fitness factors and query what sort of exercises and workouts assist in the development of accuracy.
thanks and see you all on Friday morning.