Wednesday, 27 Jan, 2010

Posted by Mandee on January 26, 2010   |   39 Comments

As many rounds as possible in 15 minutes of:
20 pound medicine ball clean, 15 reps
45 pound barbell Push-press, 20 reps
Push-ups, 25 reps

Post number of rounds completed to comments.

Jeff Barnett, competitor in this year’s Deep South Sectionals.

Day 16 of the Zone Diet challenge and many of you have reported GREAT results! Here is my tip of the day- buy in bulk! If you haven’t checked out items like Costco Almond butter and frozen wild salmon filets (4 blocks of Protein each), it’s worth it. Have any tips of your own?

39 responses to “Wednesday, 27 Jan, 2010”

  1. Daniel says:

    Sore Sore Sore tweaked right shoulder from the PRing on the shitty ass bench press. What a horrible movement. An injury waiting to happen. I hope I can move my arm enough tomorrow to do this WOD. I can’t lift it over my head tonight.

    • Kerri says:

      The video that the main site posted yesterday (“Bench Setup”)with this WOD talks about form on this movement, and that injuries typically don’t happen if proper form is done. Take a look at it, and it really tells how to avoid injuries, and that the only injury that should possibly happen, is a strained leg muscle from being so tight/solid and pushing our feet into the ground.

  2. klowe says:

    Why is the bench press a horrible movement? Increasing push strength seems like a good idea to me. Pushing things seems like a functional movement to me.

    just sayin’

    • Patrick says:

      Nothing wrong with the bench press. I noticed quite a few being done without tucking the elbow. This flaired elbow bottom position puts the shoulder in a very bad anatomic position.

    • Daniel says:

      I’m always getting injured on Bench. Multiple times over the years i’ve hurt my shoulders. Rotator cuff, etc.

      The movement seems unnecessary to me. I PR’d even though I haven’t benched for a max in over a year. So why even do it?

    • Justin says:

      Isn’t trying for a max the only way you are going to PR in it?

    • Daniel says:

      yeah, but I just don’t care enough to increase my PR on this movement. I think part of my injury has to do with me not warming up properly on the bench.

    • Patrick says:

      Get Russell, Josh, et al. to check your form. The “tuck” at the bottom of the bench should have your humerus abducted to about 70-80% from the saggital plane. If you tend to keep your elbow “out” or closer to 90% abduction your grinding the humeral head into the acromion and coracoid process. Anatomically Bad, because of some rather important tendons that occupy those spaces.

  3. tracey says:

    Its the ONE thing im good at. So I like it and we should do it more often! LOL

  4. Patrick says:

    I found myself trying to puss out…so… registered for the Sectionals.

  5. Aaron says:

    4 rds + 28
    Tough wod, especially after yesterday. Shoulders and arms are on fire. Good job Z, thanks for the extra push!

  6. Russell says:

    Daniel, I’d be willing to bet your tendency to get injured on the bench is related to your lack of shoulder mobility and the anterior rotation of your scapula that seems to go along with that problem, something we see a lot in people who’ve created big muscular imbalances with very strong anterior muscles and ignored posterior chain muscles… could put a lot of strain on your rotators if you aren’t actively engaging and using the entire shoulder. That’s my under-educated pseudo-scientific guess.

    As for the movement. What seems unecessary about it and how are you juding the necessity of other movements? I’m not seeing how your ability to improve in a lift without doing it makes it any more or less necessary in the acheivement of general physical preparedness and fitness.

    • Daniel says:

      I just hate getting hurt. Your pseudo-scientific guess sounds plausible. I almost always tweak my shoulder on a bench workout. So I don’t like it.

  7. Krista says:

    I felt so tired and weak today but glad to be back.
    Scaled 10# ball
    2 rounds +26

  8. Robert S. says:

    4 rds+21

    Thanks for pushing me past my comfort level, Kevin.

    I need to work on NOT arm curling the weight during the clean.

    For those of you that were asking about the cookies, here is the recipe.

    They are paleo except for the agave, but soooo not zone friendly. So, these are off limits untill after the challenge.

  9. Daniel says:

    5 Rounds + 9. Subbed sit-ups for pushups due to shoulder injury.

  10. Mandee Miller says:

    4 rounds + 18 as rx’d

  11. LeshaS says:

    4 rounds + 6 as rx’d

  12. Larry Lowe says:

    Vancouver Crossfit

    7 rounds:
    5 pistols (each leg)
    10 strict pullups
    15 pushups
    20 situps


    Haven’t done strict pullups in a while.

  13. joe c says:

    2+ 15 still not feeling good

  14. Russell says:

    Did yesterday’s wod… kinda

    Clean- 245 (10 pounds under PR)
    Bench- 235 (matched PR, almost got 245!)

    This was tough. Felt pretty weak and out of it. Struggled with 225 and 235 forever on the clean and finally got back into the groove and hit 245 first try. I think if I could keep from eating crap food….frozen pizzas last night, cookies just before the workout ( thanks Robert, delicious!) and if I could sleep through the night without waking up stressed I might be a good athlete.

  15. Karen says:

    4 rounds as rx’d. Then worked on single and Double unders this afternoon for 30-40 minutes (breaks as needed). Needed a longer jumprope though.

  16. Barry S says:

    Another travel day, another day of MSU WODs…
    max rounds in 20 minutes of 50 air squats, 20 handstand pushups (for me scaled to knees on end of sofa), 1 min plank hold: 3+65

    Doing better on the road this week than the last trip with the zone…omelet for breakfast, spinach salad w/veggies, 4 oz tuna, oil & vinegar for lunch, zone bars for snacks, fish/veggies/avocado/yogurt for supper…just boring having the same thing every day! (it was such a pain finding places to eat where I could be zone friendly that I don’t want to waste time looking for alternatives)

    Down one solid belt notch!

  17. tracey says:

    5 rounds+ 23 reps as rx’d…black and blue nose, due to not getting my head out of the way of the bar on round 4…UGH!!!! getting hotter by the minute with the shins and now my nose. SWEET 🙂 stood in a daze for atleast 10 sec. while I wanted to cry then I picked up the ball and plugged along.

    • Kerri says:

      I hope your nose is better tonight!!! I think the flowery language I heard come out of your mouth this afternoon, would make a sailor blush!!!!

    • Tasha W says:

      Tracey, I thought about you this morning!! Let us know how you’re doing! I can’t believe you kept going….. sheer awesomeness!!

  18. Patrick says:

    CrossFit Impulse WOD:
    Back Squat 5-3-3-3-3-1


    I really like Jim Wendler’s 5/3/1 format, had no idea how to game the weight. But the sets of 3 seemed to get easier with each set and the 1RM was solid. No lose of strength or weight so far with 16 block Zone. Jeff, David and Christina have done a nice job with their box. Wood platforms underfoot at each squat racks flush with the stall mats is a nice touch.

  19. ReneeH says:

    3 rounds as rx’d (do you have any idea how long I’ve waited to write that?!)

  20. Kerri says:

    5 rounds as rx’ed

  21. David Clem says:

    5 rounds completed

    Thanks CFHSV for letting me drop in. I enjoyed meeting Josh and Jake. Kudos to Tracey for making we work harder. I was set up next to her for this WOD and I had to start chasing her sometime during round 3 or 4.

  22. klowe says:

    Did the CFT II today
    Squat clean 275 (PR 280…got under 280 three times and couldn’t finish it). Russell later pointed out that I was not getting my hips under the bar during the squat out of the hole. Crap….so many things to remember about the clean and I always seem to forget one of them. One day I’ll get it right.

    BP 340PR
    OHS 265PR

    Fun WOD. I love the max effort days.
    big thanks for Robert and Russell for staying late for spotting

  23. J.D. says:

    4 rounds + 28. Man, that bar got heavy in a HURRY!

  24. Katie says:

    4 rounds