Best Effort

21 Jul

7-21-2010

This Saturday, we will be having one big class, 7:30 AM rolling start. Show up at 7:30 am or sometime by 8:00 am. Please sign up online so we know how many of you are coming! Even if it is “full”, we will put you into the class from the waitlist. If you are signed up now and not coming this Saturday, then cancel out. Prepare for a longer workout :)

A. Press: 15 x 1 @ 65% of actual max, one rep every minute on the minute. 40X1 tempo.
B. Close Grip Bench press: work up to a 1 rep max at 30X0 tempo.
Rest 10 minutes after establishing your max.
C. Close Grip Bench press: AMRAP at 85% of today’s max @ strict 30X0 tempo.
D. Tabata Pushups for low score. Use new games standard, lifting hands free @ bottom.

Tabata is an interval of 8 rounds, 20 seconds work, 10 seconds rest. Your Tabata score is the least number of push ups you complete in any of the rounds.

Mobility:

4 position prone scorpions; do 30 sec holds ea. side, then 5/5 dynamic switches for all 4 variations:
A. Arm alongside body @ 45 deg
B. Arm alongside body @ 90 deg
C. Arm @ 45 deg above horizontal
D. Arm in scarecrow position (90/90)

Take a look at Adam’s reflection ( the quintessential Hoosier-like story in many ways) on the CrossFit Games and it reminds me of the importance of establishing healthy goals and then sharing it with your friends and family. Healthy goals meaning focusing on doing one’s best and putting out your top performance in a given moment. It doesn’t matter if your goal is the CrossFit Games or a pull up – both deserve your best effort and share it with others to truly take ownership of that goal. It is amazing to me how other people will offer to help and support you if you just let them know where you want to go!

5 Responses to “Best Effort”

  1. Madoc 21 July 10 at 11:19 am #

    So, Jay demonstrated what a proper bench press looks like, and where the bar is supposed to finish. I guess I wasn’t listening close enough, because evidently my failure point was a textbook example of where you shouldn’t push the bar. Hooray for two spotters. 200 lbs was a little to adventurous I guess.

    Anyway.
    Presses: 90lbs
    BP 1RM: 180
    BP AMRAP: 155×5
    Tabata Push: 5

  2. Chris 22 July 10 at 6:14 am #

    Does Press = flat bench press?

    Also, I’m a little confused on the tempo part. Does 40×1 means 40 sec to get the rep up and then pause at the top for 1 sec?

    Thanks!

  3. josh 22 July 10 at 7:55 am #

    press=strict shoulder press arms only no legs 40X0 means 4secs down no hold at the top or bottom

  4. josh 22 July 10 at 7:57 am #

    press=strict shoulder press arms only no legs 40X1 means 4secs down no hold at the bottom 1 rep

  5. Eric Winn 22 July 10 at 8:22 am #

    Press – 143#
    Close Grip Bench – 300#
    Amarap – 3 (255#)
    Tabata – 11

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