This is the final Wednesday in the August strength program. We have spent the month pushing through the difficult Shoulder Press. Often viewed as the weakest of the heavy lifts, the Shoulder Press is also one of the most isolationist movements that CrossFit utilized. As you try to find your 1 rep max today, be sure to keep your core tight and your lower back flat. It is not worth hyper extending your lower back and hurting yourself simply to push more weight. Your gains will not be significant.
CrossFit Alloy WOD for 8/27/2014:
Strength:
Shoulder Press
1, 1, 1, 1, 1, 1, 1
MetCon:
For Time:
Row 1000m
50 1-arm KB Snatches (1.5/1)
50 Pullups
Post Weight and Time to Comments
7:30pm – Olympic Lifting with Dustin Greene
Scaling:
Platinum: As written above.
Steel:
MetCon:
For Time:
Row 1000m
40 1-arm KB Snatches (1.5/1)
40 Pullups (unassisted)
Brass:
MetCon:
For Time:
Row 1000m
30 1-arm KB Snatches (1/0.5)
30 Pullups (may b assisted)
Bronze:
MetCon:
For Time:
Row 500m
25 1-arm KB Snatches (0.5/0.25)
25 Ring Rows
1 RM Strict Press – 180lbs PR! (roughly body weight)
Platinum – 11:20
1 RM Strict Press – 180lbs PR! (roughly body weight)
Platinum – 11:20
1 Strict Press: 105 lbs. (Moving cautiously with the right shoulder but improving. After the WOD, I succeeded in doing a 1-arm handstand against the wall. Twice! Thanks for the challenge, Jake.)
Platinum – Around 15 minutes I think. 1,000 meter row came in just under 4 minutes. Did 50 Kb snatches per arm (total 100). Right arm with 12 kg KB (26.4 lbs.). Left arm with 16 kg KB (35.2 lbs.). Ended the WOD with 50 strict pull-ups. Where are those butterflys when I needed them???
Great job, Jake, with the shoulder press PR and a solid time on the WOD!
1 Strict Press: 105 lbs. (Moving cautiously with the right shoulder but improving. After the WOD, I succeeded in doing a 1-arm handstand against the wall. Twice! Thanks for the challenge, Jake.)
Platinum – Around 15 minutes I think. 1,000 meter row came in just under 4 minutes. Did 50 Kb snatches per arm (total 100). Right arm with 12 kg KB (26.4 lbs.). Left arm with 16 kg KB (35.2 lbs.). Ended the WOD with 50 strict pull-ups. Where are those butterflys when I needed them???
Great job, Jake, with the shoulder press PR and a solid time on the WOD!
1 rep max strict press – 155 lbs
RX – 12:12
1 rep max strict press – 155 lbs
RX – 12:12