Workout: Diablo Crossfit 4/1/09
3, 3, 3, 3, 3
Post loads used and time on Annie to comments.
No scaling for todays WOD. If you’re new to the Strict Press (also called shoulder press), start light. Ideally increase the weight every set. Keys are heels down, back locked and tight, the bar path should be straight up, moving your head out of the way of the bar on the way up. Remember “strict” means no movement from the lower body, shoulders, arms only. No “dip” like the push press and push jerk. Here is another important video to watch about the press. Finish up with Annie. If you can’t do Double Unders, do 4x as many single unders for every double under (i.e., 200, 160, etc.).
Unfortunately, we are mourning the loss of another local hero. Captain John Nunes from Contra Costa County FD passed away yesterday morning after a battle with leukemia. I met him on a few occasions, he was a very good man.