Workout of the Day
Warm-Up: With empty barbell, 3x complex (6 snatch high pull, 6 muscle snatch, 6 power snatch, 6 snatch balance)Strength: 5x5 Bent-over rows as heavy as possible (same weight all sets); superset with 20# weighted kipping pull-ups 15-20 reps (NO butterfly allowed)
Work Capacity: 5 Rounds of:
* 300m row
* 20 unbroken push-press (135#/95#) -- reps start over at 0 if you drop the bar!
* Rest 2 minutes between efforts
Post results to comments.
Warm-up: done
ReplyDeleteStrength: 185,205,185,185,185
Work capacity: 1:40 / 1:42 / 1:53 / 2:19 / 2:15 @115#
Slowed down my rows a lot first couple were ~1' rest were about 1:45 pace
Didn't have time for the pull-ups
For those who performed this work capacity at 135/95, I would like to apologize. The prescribed weights were dropped to 115/75 during a training session early this afternoon, understandably so. If you managed to make it through this WOD using 135# we would love to hear about it!
ReplyDeleteWish I had seen this comment earlier! Did the first three rounds at 135, then bumped down to 115 for the last two. Strength was done at 155
ReplyDeletebent over rows 85# (underhand grip);
ReplyDeletestrict pull-ups w/ double red band (10 pull ups)
pull ups were slow
Work Capacity:
* 55 lb push press for 15
(first round did 65 lb for 10)
avg 1:45 row for first 3 rounds then last 2 1:57
time: 26:01
*took like 30-45 sec rest btwn row and bar :(
want to re-test this next month and do the full 20 and it may be a little ambitious, but at the RX weight.
Great WOD for me since I have a weak upper body!
Skill: blue and red band, did 5 for the first 5 min then 4 for last 5 min
Strength: Bent over rows 155#
ReplyDeletethe pull ups with 20# were really hard. First two I did the pull ups with weights and the rest just body weight.
Work Capacity: 95# for the push press. avg 1:55 rows.
Great WOD very tiring, especially the Strength part.
Also I just started CrossFit 2 weeks ago and I've been getting sharp pain on top part of my shoulder every time I workout and they get fatigued very easily. I just work through them during the WOD. Will the pain go away eventually? any recommendation?
Hey Kpark, welcome and I am glad you started out on your CrossFit journey! The people who post here are great resources and I think you will find this programming to be very effective in increasing your overall fitness.
DeleteWith regards to your shoulders, this pain could be caused by a number of things. If it is tightness in the shoulders which causes you to get an uncomfortable "stretching" sensation while you are overhead, this may be caused by limited shoulder mobility. This is very common, particularly for new CrossFitters. I recommend reading up on KStarr's Mobility WOD (link is in the PLEASE READ section) and doing a quick Google search for "shoulder mobility exercises." Invest in a lacrosse ball and use it to work through some of the soft tissue surrounding the joint and upper deltoids. Shoulder mobility may also help assist with pain related to mildly pinched nerves; many clients I have worked with pinch nerves early on in their overhead positions (particularly in the overhead squat) which can cause numbness, tingling, and minor pain. Increased mobility should alleviate both of these issues.
On the other hand, improper bar placement at the top of the press can also cause shoulder pain. When you have the weight overhead, the barbell should trace a straight line through your midline, hips, and down through the middle of your foot. Keep a rigid torso and "push your head through" at the top of the lift. This will cause the barbell to be stacked towards the back half of your head, your scapulae to be pinched together, and your biceps to be in line with your ears. Also, make sure that you are pressing from a proper front rack position: elbows slightly in front of the bar and shoulders externally rotated so that your elbows are inside your hands. Grip about a thumbs distance from your shoulders and make sure that the bar is resting across your clavicle being supported on your upper deltoids.
Hope this helps, and keep posting your results! I look forward to seeing your progress. Also, it is particularly important for you to listen to your body and take extra rest days as needed.
Thank you so much Justin for your time to give me the best advice. I did the shoulder stability exercises for my active recovery and I realized that I really need to work on the flexibility of my shoudlers. Thank you again.
Delete