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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 02-04-2003, 11:46 AM   #1
David Wood
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Workout: 25 situps, 21 reps push-press with 85 lbs, 400 meter run. Repeat as many times as possible in 30 minutes.

I got 5 rounds, with qualifications.

(1) Technically, it was 30 minutes, 42 seconds.
(2) The push-press was only 70 lbs (2 35-lb DBs).

The situps were definitely the "recovery phase" of this one. By the 5th round, I was doing the push-press in sets of 3.

The DBs were used because I had to carry something from the weight room (downstairs) to the basketball gym (upstairs) to do the running. I was going to do 40's (80 lb total), but when I started out by just having trouble carrying them up the 2 flights of stairs, I figured I better go with something lighter. . . . probably should have gone lighter yet.

Looking back at my workout logs, I see that this is exactly the kind of metabolic burnout workout that I have been avoiding (when I skip the WOD, this is the kind that I usually skip).

Alas, it shows.

Thanks, Coach!
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Old 02-04-2003, 02:47 PM   #2
don
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What's the proper execution of a push-press?
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Old 02-04-2003, 03:19 PM   #3
Lauren Glassman
 
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Don,
The January issue of the CrossFit Journal has a great article on the overhead lifts, the shoulder-push, push-press, and push-jerk.

With a push-press you involve the hip for the lift. From the racked position you drive your hip back (like a 1/4 squat) and then foward explosively as the weight is lifted overhead.

You then return the bar to the racked position before diving the hip again for another rep.

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Old 02-04-2003, 08:36 PM   #4
don
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Thanks for the information regarding the push press.
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Old 02-05-2003, 08:23 AM   #5
Mark Cain
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Admin,
would you suggest a weight belt of any kind while performing these and other presses?
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Old 02-05-2003, 11:32 AM   #6
Scott Parker
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completed 5 1/2 rounds. was halfway through my 6th set of push-presses when my alarm went off.

only used 60 lbs. for the push-press since it was my first time doing this exercise. could have probably gone a little heavier.

ran the 400m on a treadmill. there is a track at my gym, but since my knees hurt when i used to run i figured it would be less impact on the treadmill.

to be honest i haven't run in a few years because of knee pain, but haven't suffered from it since starting crossfit.

thanks for a great workout!
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Old 02-05-2003, 04:49 PM   #7
Lauren Glassman
 
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Mark,

We generally do not like weight belts, straps, or wraps. Belting, strapping, or wrapping an area of the body will eventually leave it the weak link and when the movement is performed without the support problems may occur.
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Old 02-05-2003, 05:27 PM   #8
Mark Cain
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thanks
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