Archive for July 26, 2012

Friday 20120727 Open Workout

Posted: July 26, 2012 by totactfit01 in Uncategorized

Skill/Strength:

Review Press, Push Press, Jerk

Video courtesy of CrossFit Saskatoon.  Quick visual on the Press, Push Press, and Push Jerk.  With each lift, you should be able to handle a higher load or handle the same load but for more reps.  We’ll put test that theory with…..

Press : 1 X 5+ @ 90% of 1RM

Push press 1 X 10+ @ 90% of Press 1RM

Jerk 1 X 10+ @ 90% of Press 1RM

The + means do AT LEAST the reps listed, and then go all out until you can’t do anymore.

So, yes, you are reading this correctly.  You’ll use 90% of your Strict Press 1RM for all three movements.  This means we should see more reps on Push Press than we do on Press, and more reps on Push Jerk than we do on Push Press.

For your warm up sets, do 5 reps of each lift.  Try to do unbroken for the first set or two.  Then, continue to work up to 90% of your Press 1RM

The last time we got close to a 1RM on Press was 10July when we set a new 2RM https://totactfit.com/2012/07/09/tuesday-20120710-open-workout/

So, if you recorded how much you used that day, your 90% of a 1RM will be slightly lower than your 2RM, but, if you can move the same weight you moved that day or more, do it!

IF you have to lower the weight for Push Press or Push Jerk, OR you don’t hit the required reps for each set (5, 10, 10 respectively), you DID NOT go RX’d.  Therefore, when you record this in LOGWOD, do NOT check this as RX’d.  Don’t cheat yourself!

Post reps completed for each to comments/www.logwod.com

WOD:

Death by Box Jumps – 24″/20″

1 Jump 1st minute, 2 on the 2nd minute….ect until dead….or until you can’t do the required reps in the allotted minute.  whichever comes first 🙂

Post highest round completed to comments/www.logwod.com

Cash Out:  Catch 02

Mark continuing on his Utah CrossFit tour.  This stop was at the famous UTE CrossFit, home of the 2012 CrossFit Games Affiliate Cup Champs, Hacks Pack UTE, led by Games veteran Tommy Hackenbruck.  TOTF colors have been making numerous stops at boxes all over the place.  Who can top Mark for locations our logo has been to?