090407 WOD

Workout: Crossfit.com 6/7/09

Warm Up: 500m Row (try to set a PR)

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

There is no scaling for todays WOD. If the movements are new to you, start light. Here is a great video of all 3 movements. Notice the differences. The lower body does not move at all during the Shoulder Press (no dip or knee bend). The Push Press has a dip and drive the weight up. Finally, the Push Jerk, is a dip, drive, then dip back under the weight and stand. Go through all Shoulder Presses first, then move to Push Press, then move to Push Jerk. Ideally you increase weight each set, and go to failure. Starting weight for next movement is about failure weight for the previous movement. Example, if you fail on your 5th set of shoulder press at 135#, start your first set of 5 Push Press right around that weight. Post to comments with any questions.

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Article: “How to Improve Scapular Stability For Healthy Shoulders“, The Life Spotlight

“Keeping the shoulders healthy is an issue that is near and dear to me because my left shoulder is anything but healthy. It’s an issue that I deal with on a regular basis, always having to be conscious of how my activities may affect my shoulder and always trying to make it stronger”

I know there are many of us with shoulder issues. Here’s a great article about keeping the shoulder healthy.

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3 Comments

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3 responses to “090407 WOD

  1. Woody

    Warm up:
    500m row – 1:35
    Shoulder Press:
    95-115-135-155-175
    Push Press:
    140-155-165-175-185 (not my best, tentative
    with the wrist still)
    Push Jerk:
    95-115-135-155-165

    Not real comfortable with the technique of the Push Jerk, feel like I need a little tutoring

  2. WOD today at SRFD St.

    Warm Up: 500m Row 1:33.5

    Shoulder press
    115-135-145-155-160(f)

    Push press
    135(3)-155(3)-160(3)-165(3)-170(3)

    Push Jerk
    155(5)-165(5)-got a call, DNF

    Still feeling fatigued since the 50# DB’s at the OPD WOD. Really wanting to work on upper body/shoulder strength and get my SP and Bench Press numbers better.

  3. Scott W.

    Did alternate WOD:

    500m row
    Bench Press 135 lbs. – 21
    400m run
    Bench Press 135 lbs. – 15
    500m row
    Bench Press 135 lbs. – 9
    400m run

    Thanks Stav.

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