Jerk...ME ON!!

I've never attempted the Push Jerk before, so I was a bit apprehensive coming into today's WOD, especially because we did Shoulder Press on Monday.  Here's the 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

We started with a warmup of two rounds of Samson Stretch, 5 "centipedes" (I think that's what Jeff called them...pushup then walk your legs up to your hands), then 10 kettle bell swings.  Then we partnered up and hit the racks.

Here are my weights:
Shoulder Press (x1) : 65 - 85 - 85 - 90 - 95
Push Press (x3) : 95 - 115 - 115 - 125 - 125
Push Jerk (x5) : 95 - 95 - 115 - 115 - 135

During the Push Jerk Sara observed my form and said it looked like it was way too easy for me, so I gained some confidence, tried more weight, and after it was done I feel like I left some weight on the table.  She says it looks like I can push jerk 165 no problem.  I guess I'll wait until next time to find out.  But I'm more than happy with where I got today, and I have to say especially for my first time I absolutely killed it on the Push Jerk sets.  I was able to tweak my form, and with some help from Jeff adjusted my grip position, and I got some really explosive reps in where I felt I was really able to get the weight up there. 

A side note on GHD situps...I was kind of bummed to miss yesterday, but I also didn't feel comfortable with going from zero GHD situps to a WOD with 90 of them.  Until today I didn't even attempt going past parallel.  So I did five of them to get the feel for the full motion.  Some guys helped me with form, and I was able to adjust and do 10 of them.  I paused after each one because the feeling was similar to what I felt when I did forward rolls a few weeks back...kind of dizzy.  The guys explained that its important to not tense the abdomen on the way back, so to bend the knees and relax on the way down, then explode up using your quads.  I look forward to throwing a handful of these into each of my morning warmups to get more comfortable with them. 

That's it for now...Peace...

Filthy Friday Crushes My Soul

OK...so here's the WOD as RX'ed:
http://crossfitnyc.com/2010/12/filthy-friday.html

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I scaled to "Dirty 30" (i.e. 30 reps of everything vs. 50). I had no intention of doing jumping pullups at all, but Sara had me on the box doing them in no time. I was excited to have a WOD with kettle bell swings, as we didn't even do these during Elements. Since my knee is still bruised and a little tender, I scaled to step-ups for the box jumps.

I cruised through the first three exercises like I actually had business being there. I was surprising myself with my pace. Wall balls WERE my favorite exercise, but today, with them smack in the middle of the WOD, they tore me down hard...by the time I got to the burpees I hit the wall. But rep by rep Sara was on me hard to finish. Somehow I found a way, and before I knew it I was done. 35:15!

This is truly an incredible experience. I am so psyched that I'm actually finishing these workouts. I cut a new hole in my belt yesterday, and I'm officially one shirt size smaller. It's the only way I'm measuring my progress. I still haven't stepped on a scale since I started. I just need to keep plugging away...

The knee shows signs of improvement...I'll still wear the brace next week, and I'll keep it to three WODs, or maybe see how I feel by next Friday...I don't want to push too hard, but this Crossfit experience is damn exciting.

word.

WOD 2010-11-22

Warmup:
20 lunges (forgot name - opposite of spiderman)
10 Overhead PVC Squats
20 double unders (sub singles)
10 chest to bar pullups (sub ring rows)
10 pushups (knees)
10 GHD situps

WOD:  AMRAP Push Press (I did a ton at 65 lb. - didn't want to push weight while getting form down)

feelin it...