Workout of the Day
“Nasty Girls”
3 rounds for time of:
50 Squats [wmv][mov]
7 Muscle-ups [wmv]
60Kg Hang power cleans, 10 reps [wmv] [mov]
Post times to comments.
Dan & Jeff
Developing a Muscle-up Part I: Stability (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part II: Transition (Rob Miller)…[wmv][mov]
Developing a Muscle-up Part III (Rob Miller)…[wmv][mov]
Mark’s Daily Apple: Alcohol Consumption
Modern Forager: Does Booze have a Place in a Healthy Diet?
Speaking of which, anyone want to have another CF Ireland night out?
I’m up for a CF night out (preferably next week or the week after though!).
Squeezed in a quick workout this morning before work (then driving to Donegal).
run 250m
10 burpees
run 250m
15 KB snatches
run 250m
10 burpees
run 250m
20 KB swings
run 250m
10 burpees
run 250m
10 KB push presses each arm
run 250m
10 burpees
20 KB highpulls
run 250m
10 burpees
run 250m
20 KB rows each arm
No time for this one ‘m afraid (I can hear Colm complaining now). Not as long as you’d think, it was mostly spent running. The KBs were the rest.
Yay burpees.
Alcohol? Never heard of it…
Night out? Sure, why not? I mean what’s the worst that could happen…
Thanks for the link! Something tells me your night out might involve more than 2oz of alcohol. So be it, cheers!
Hey guys, something just struck me about CrossFit and the shoulder press. Is it just me or is the shoulder press proportionately lower than the other major lifts for a Crossfitter?
To use an example, I’m still on my starting strength routine (CF Ocean City is 13 miles away and I’ve only got a bicycle so its World Gym all the way, woo Globo Gym) and my 5RM in the shoulder press is roughly 50kg, its actually 109 lbs but its close enough. Now looking at one of the previous days comments where Ruairi said he did 3-3-3-3-3-3-3 of the shoulder press he was only lifting 48kg at the most. That said Ruairi has a much higher 5RM in the squat than I do (mines 95kg)
Same thing occured with Dan a while back, his work out was 5-5-5-5-5 and he lifted 35kg. I’m just curious as to why the strength of a Crossfitter’s shoulder press is so low when compared to their other lifts.
Even on the main site, there’s a video of Nicole and some guy doing a CFT and the guys squat and deadlift eclipse mine but our shoulder presses are eerily similar. As some of you know, I’m not a big guy so this just seems like a weird imbalance to me. Or maybe I’m imbalanced as I’ve been doing a lot of shoulder work recently (HSPUs, chins, etc.)
Just curious, sorry about the long post!
We’ve got to watch out for the dangers of small sample spaces here…
But just to hazard a guess I don’t think Ruairi and Dan do Rx’d handstand pushups when they appear in workouts yet, do you guys?
I think a lot of the overhead pressing strength in classical crossfit programming is expected to come from doing them.
Right now, at an 80kg bodyweight I know I can press 77.5kg Haven’t done any 1RM testing in a while, but I’ve recently squatted 140 for 5 and deadlifted 175 for 3, just to throw some more data in the pool..
The shoulder press was/is my weakest lift, proportionate to my other lifts I think it should be higher. I don’t think it’s the programme’s fault, though, it’s down to me- If you look at other guys in the gym then their press figures are more in line with what they should be.
I’d like to be able to press my bodyweight (80kg). Some way off at the moment, but I reckon it’s still an achievable goal.
Will-
You’re right, I can’t do a full handstand press-up, I either do negatives or I do them with a short range of motion. Must add them into the CF warm-up every day (along with ring dips).
“Nasty Girls”
as Rx’d in 8:17 (PR by a good 4 minutes)
I had to go to my happy place during that last set of cleans. There was a taste of blood in my mouth when I collapsed on the floor afterwards.
The brother put in a fine performance on a scaled version too, I’ll get him to post his time later.
Three rounds
40 kg hang power cleans
30 squats
7 negative ring dips
5 rope pull ups
9:36
Hands are punished sideways from days of abuse, so rope was a nice change, good fun. Also ring dips punish…
Hmmm, mild clean induced amnesia aswell, those were 50kg cleans…
I felt a bit restless after my drive and was reading Rippetoe on deadlifts so I was inspired to do some.
Deadlifts
5-5-5-5-5
120kg across
Kyle – 14:56 (60kg,Jump thru transition, controlled negative MU)
Paddy – 9:55 (20Kg,J)
Robbie – 11:26 (20Kg,J)
Shane O – 11:50 (20Kg,J)
Dan – Front Squat
50 x 5 x 5
55 x 5 x 1
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