Friday, July 15, 2011

11-07-15: Shoulder-2-Overhead, Pull-ups and Push-ups

Elm City CrossFit WoD for Friday, July 15th, 2011
Nikki Hall showing the full extension needed with the bar overhead: legs straight, hips fully open, elbows locked out, shoulders shrugged up towards the ears. It should really look like you're hanging from the bar. Don't actually try that, though. (
Pat Barber demonstrates just some of the muscles used for pull-ups. If you don't have them, you might want to scale. Like me. Hooray for jumping pull-ups! (
The always awesome Annie Sakamoto demonstrates perfect push-up form. (

WoD-10min AMRAP
  • 5 Shoulder to Overhead (Press/Push Press/Push Jerk) 135# 115#
  • 10 Pull-ups - Jumping
  • 15 Push-ups
I felt pretty good going into this one, though after warming up to the Rx'ed 135#, I realized I'd be lucky to make it out of the first round with my shoulders intact, much less try to met-con through MORE rounds after that. Dropping to 115# left it fairly heavy, but heavy enough to be a real chore a few rounds in. I was right.

I scaled the pull-ups to jumping pull-ups, knowing that, like the weight on the bar, even a banded pull-up would limit me to one or two rounds, tops. The struggle of getting in a few pull-ups is (ideally) secondary to the full body (and especially upper-body) infliction of pain and suffering on the metabolic pathways.  That said, the jumping pull-ups were essentially pretty easy in all 4 rounds I completed, so maybe I shouldn't have scaled it down quite *that* much.

Not surprisingly, it was the push-ups that ended up devastating me. After getting 10 unbroken in the first round, I spent the rest of the workout being really impressed with myself every time I gutted out three whole reps in a row. Needless to say, the 15 push-ups were always the part of the round to take the longest, and inevitably set me up to suffer badly on the next set of overhead work.

Total Rounds: 4 + 2 push jerks

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