Shoulder Press

All posts tagged Shoulder Press

WOD 2014-03-26

Posted by bronick on March 26, 2014
Posted in: CrossFit, WOD. Tagged: , , .

http://www.norcalcrossfit.com/blog/159/norcal-crossfit-mar-26th-2014

Talk about chaos. The whole 14.5 announcement ticket/shirt/bus thing has been a mess. But they said that we could get a shirt this afternoon from SJ location (only). So I decided to finally go down there during lunch for my first class at the SJ location…

WOD: 21-15-9

  • Power Snatch (95/65)
  • HSPU

Result: 11:21

I scaled to 75# and using 25# DBs for shoulder press. It was nice to see some old faces while I was there (Jason and Shellie, Kurt, and Coach Karo). I  did pick up a 14.5 shirt, and I also got a free lifting belt as well thanks to a visiting vendor. I could have used the belt for 14.3!

WOD 2014-03-18

Posted by bronick on March 19, 2014
Posted in: CrossFit, WOD. Tagged: , , .

http://www.norcalcrossfit.com/blog/151/norcal-crossfit-mar-18th-2014

Strength WOD: Jerk 3-3-3-3-3

WOD: 3 rounds

  • Run 400m
  • 10 Shoulder-2-overhead (135#)

Results:

  • Jerks: 95-115-135, Shoulder Press (10 rep): 65-85
  • Metcon: 7:47 @ 65# and 400m row

I tweaked my back during the start of the warm-up (400m run w/35# plate) and had to go easy the rest of the class. While I could do the jerk (it only hurt when I bent over), I didn’t want to push it. Thats why I switched to shoulder press, and then did a light weight and rowing for the metcon.

On the upside, I did do the workout and finish in under 10min. I also got a ticket to the 14.5 event in SF!

2012-07-24 WOD – SP, PP, and PJ

Posted by bronick on July 24, 2012
Posted in: WOD. Tagged: , , .

I haven’t been logging most of the WODs I’ve been doing (but I have been going to the gym at least a few times a week), but figured I should log this one since its kind of a strength/skill checkpoint…

WOD:

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

RESULTS:

SP #125
PP #135
PJ #155

Followed up by Tabatha burpees!  I definitely need to work on my front rack position, as this workout pretty much killed my wrists since they took up a lot of the force that my shoulders should have due to the lack of flexibility.

 

Back to the gym – 2012-02-21 WOD

Posted by bronick on February 21, 2012
Posted in: WOD. Tagged: , .

So its been about 3 weeks since I made into the gym :-( But I’m glad I was finally able to make it back, and it was good workout to do so. No metcon, just heavy deadlifts and max rep dumbbell shoulder press (as a sub for HSPU). We worked 3 rep heavy deadlifts before doing 5 rounds of 3 deadlifts+max HSPU. The workout was not time, the goal was weight and reps. Got up to 315# for the heavy deadlift and then dropped down to 275# for the 5 rounds. I only used 25# DBs for the shoulder press which was enough (15, 12, 12, 10,10 reps) as my shoulders a pretty week.

I have to say, that after the workout I felt great. I event did my 52 burpees before leaving the gym.

Oh, and I signed up for the CrossFit Games Open again… not sure why, considering how little I’ve been in the gym… but since I did it last year, I figured I’d do it again since I did have a great time doing it. Plus, hopefully it will provide me motivation to get back in shape.

2012-01-19 WOD: CrossFit Total

Posted by bronick on January 19, 2012
Posted in: CrossFit, WOD. Tagged: , , , , .

WOD: CrossFit Total

1 Rep Max:

  • Back Squat
  • Shoulder Press
  • Deadlift
Add ’em up!

RESULTS: 

  • Back Squat: 315# PR
  • Shoulder Press: 125#
  • Deadlift: 345#
Total: 785#

COMMENTS:

I really wasn’t feeling the heavy lifting yesterday for some reason, which is unusual since I normally love it. In spite of that, I did mange to get a PR on the back squat. The other two, not so much. Both are lower than my previous PR from some time ago.

2010-11-23 WOD: Shoulder Press and 10,9,8…

Posted by bronick on November 24, 2010
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WOD:
Shoulder Press for a new 1 Rep Max! (keep your midline tight)

Get the Work Done!

  • 10 Box Jumps
  • 1 Push Up/ Dip on the Parallets
  • 9 Box Jumps
  • 2 Push Up/Dip on the Parallets
  • …
  • 1 Box Jump
  • 10 Push Up/Dip on the Parallets

RESULTS:

140# (PR!)
12:01

Woot! 10# PR on the should press!! The metcon didn’t go so well, my shoulders/upper-chest are done. I really need to work on those push-ups. I also couldn’t get the swing back form the dip… I kept catching my foot and falling on my ass.

Next up… 10K Turkey Trot butt ass early in the morning when its will probably be in the 30s. Brrrr….

2010-11-09 WOD – Shoulder Press and 15min AMRAP

Posted by bronick on November 9, 2010
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WOD:
Shoulder Press
2-2-2-2-2

(always rest at the top not on your shoulders in between reps, this is much easier)

As many rounds as possible in 15 minutes of:

  • 20 walking Lunges w/ 45# plate overhead
  • 10 push ups alternating arms on the plate
  • 5 full squat clean and jerks with the plate

RESULT:
95-105-115-125-130(f)
5 rounds + 29

So, really didn’t improve on my shoulder press… as I think 125# was what I did the last time we did heavy shoulder press. Oh well. As for the met-con, the push-ups sucked but it was the lunges are what did me in.  I swear I have all kinds of crazy little things that get in my way… for the lunges its my toes. When I take a really wide lunge, my toes on the back foot cramp up and I can’t push myself back up. So I end up taking shorter steps which are less stable and cause their own issue. Ugh. Something else to work on I guess.

WOD – Shoulder Press, Push Press, and Box Jumps

Posted by bronick on September 9, 2010
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WOD:
Shoulder Press
3-3-3-3-3

5 Rounds for time of:

  • 10 Push Press (from the floor at 135#’s)
  • 20 Box Jumps

RESULTS:
85-105-125-135(f)-130(f)
8:55 @ 95#, 24″

Did much better today compared to yesterday. While I did opt to scale the weight for the rounds, I was pretty happy that I went with the tall box (24″) and was able to keep up the pace (with Andy, even though he was doing Rx weight). In the past I couldn’t get into a rhythm on the tall box. I do have to say that the 2nd round of push press was A LOT harder after those box jumps.

WOD – The Jem (aka 2,4, 6, 8…)

Posted by bronick on June 15, 2010
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WOD:

For Time:

  • 2 50 meter tire flip (up and back is one)
  • 4 Prowler Pushes (up and back is one) @ 95#’s
  • 6 Stair assents (up and down is one)
  • 8 50 meter sprints (up and back is one)
  • 10 Shoulder Press @ 95#’s
  • 20 Push Press @ 95#’s
  • 30 Push Jerk’s @ 95#’s
  • 40 KB Swings 1.5 pood
  • 50 Burpees

Done is any order, broken up any way you want… except you MUST finish with the 50 burpees.

RESULTS:
35:53

Jason called this one a “jem”, and it sure was. He did modified the workout to only have 1 prowler push instead of the original 4, as I guess it was a bit much for folks. I started with the KB swings and the only thing I broke up was the push jerks. Here is my workout:

  • 40 KB Swings 1.5 pood
  • 10 Shoulder Press @ 95#’s
  • 8 50 meter sprints (up is one)
  • 6 Stair assents (up and down is one)
  • 20 Push Press @ 95#’s
  • 10 Push Jerk’s @ 95#’s
  • 1 Prowler Pushes @ 95#’s
  • 20 Push Jerk’s @ 95#’s
  • 2 50 meter tire flip
  • 50 Burpees

The push jerk took quite a while as I was only doing sets of 5 at a time and the other one that hit me hard was the sprints. These were actual sprints and not jogs.  Oh, and the burpees at the end sucked!! It definitely was quite the workout and a long one compared to the past few 10min type workouts we had recently… but it was good workout.

WOD – Shoulder Press, Snatch, SDHP, & Jumping Squats

Posted by bronick on April 2, 2010
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WOD:

Shoulder Press 1-1-1-1-1

Then…

  • 2 min – Max power snatch (95#)
  • 1 min – Rest (in plank)
  • 2 min – Max jumping air squats
  • 1 min – Rest (in plank)
  • 2 min – Max SDHP (95#)
  • 1 min – Rest (30s situps + 30s situp hold)
  • 2 min – Max jumping air squats
  • 1 min – Rest (30s situps + 30s situp hold)

RESULTS:

Shoulder Press 115# – 135# (f) – 135 #(f) – 125# – 130

18 Snatch (95#)
43 Jumping squats
20 SDHP (95#)
50 Jumping squats