Thursday, December 2, 2010

Push Press

 No action photos today, so here's a Thanksgiving Day picture of my mom's friend's dog, Einstein.

Congratulations to Pasi on his first Onramp WOD with a time of 7:21! We'll make him famous another day.

row tehnique 500m
CF Warmup
2 rounds of 10-15 reps of
  • Samson Stretch (do once each round for 15-30 sec.)
  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension
  • Pull-up
  • Dip
  • Push press 3-3-3-3-3-3-3 reps
Time limit:  15 minutes
  1. Thoracic spine over double ball, hands overhead.
  2. between ribs on single ball above, below, inside scapulae, arm overhead.
  3. doubled blue or green band in line with arm, ext. rotate, sink down, wind it up.
  4. Front rack with band from low behind
  5. internal rotation front rack up against wall.
  6. internal rotation arm under back, have shoulders pressed down.
  7. internal rotation, bully stretch.
  8. flexion band distraction out the side, kettlebell weighs down shoulders.


  1. CW: 3RM 120#. Maybe I could have gone heavier, but not a lot!

  2. 3RM 70#. Should have started lighter to work up slower...I did technically get 3 at the 72#....but I did jerk it up there. What can I say...I like the jerk!

  3. 3RM: 80#. Tried twice for 85# but failed on the third try both times...80# is my true 3 rep max. So: I'm putting 85# for my PR for a single rep max! I now know what to shoot for next time.


How'dja do? Waddya think?