Category: Push Press

chippers.

“I believe that there is one story in the world, and only one. . . . Humans are caught—in their lives, in their thoughts, in their hungers and ambitions, in their avarice and cruelty, and in their kindness and generosity too—in a net of good and evil. . . . There is no other story. A man, after he has brushed off the dust and chips of his life, will have left only the hard, clean questions: Was it good or was it evil? Have I done well—or ill?” ― John Steinbeck

Some days are very long days at work. 10 – 11 hour days. When you wake up you know you’re in for a Chipper. You just have to chip away at your day. It helps to know there’s the 8:30pm WOD at ACF, the Dirty-Thirty as it has been nicknamed, waiting for you at the finish line.

I. Strength:

High Bar Back Squat

1 x 5 @80%  – completed at 130lbs.

2 x 3 @ 85%  – completed at 140lbs.

3 x 1 @ 90% – completed at 145lbs.

* Rest 2 Minutes Between Sets

II. Conditioning:

12 Push Press (155/105)

20 Walking Lunges 

9 Push Press (155/105)

40 Walking Lunges

6 Push Press (155/105)

60 Walking Lunges

* 15 Minute Time Cap

Completed: in 7:27 at 65lbs. When the WOD was over it was one of those moments when I knew I went too light with 65lbs. and felt the residual effects of defeat. It was clear I chickened out. Should have gone heavier, 75lbs. Even just a couple of 2.5lbs. thrown on the end for good strength building measure.

Why is it with a Deadlift or Clean I will push myself to the absolute extreme of my strength, but anything over head I go soft? Fear of failure.

Not going to get stronger, not going to get better, if I consistently give into the fear.

sticky notes.

“For the first time in my life I saw the truth as it is set into song by so many poets, proclaimed as the final wisdom by so many thinkers. The truth – that Love is the ultimate and highest goal to which man can aspire. Then I grasped the meaning of the greatest secret that human poetry and human thought and belief have to impart: The salvation of man is through love and in love.”
― Viktor E. Frankl

I’ve been nominated for female Athlete of the Year at ACF. I’m afraid to admit it but this means a lot to me.

First, the resistant thoughts: the award feels out of nowhere. The four nominees were picked by the coaches, what were the qualifications for being nominated? How did they decide? I am hardly a top athlete at ACF, nor a member of the competition team, and I scale most of my WODs. I do not even have double-unders yet. Yet.

So there we go.

Now, some more rationale: if you think about it, how many times in your life are you nominated for anything? Especially for something you enjoy and work at. It’s not as if I knew such an award existed and have been working towards it ever since joining ACF. No, pretty sure the award is new this year. I do not want to be a part of a popularity contest. I do want to be a part of being recognized for hard work. And if you read this blog you know I like to work. I like goals. I like goals because I do my best work in life when working towards goals.

I relish being surrounded by positive people and strongly believe we all deserve to be supported and loved on the paths we each choose, whether we agree or not, whether you’re leaving me behind and I’m sad to see you go.

There is a sticky note on the dashboard of my car that reads; To Do: Act from Good. My overall goal in life is to act from good. It’s not easy. Sometimes it just plain sucks. I get jealous and sensitive and sad and disappointed and can grow angry and quiet and just want to be left alone. But I do not enjoy acting from these places and try to move out of them as best as is possible, gently rescuing myself and those around me that might have been dragged down too. There is such a thing as karma, but there is also the belief in being a part of the good. A greater good. Where there is darkness; light. Darkness is easy, light takes patience and love.

So, the award. I’m thrilled. The winner will be voted for by ACF members on Saturday night. I am trying to not put too much thought or hope into actually winning the award. I do not want to be disappointed. I do not want to wish failure on others. There’s also no such thing as a trophy for everyone. That’s ridiculous. The whole point of entering the race is the chance of winning some day. Where’s the fun in not being able to Win!

So here I stand in the land somewhere between grateful, hopeful, patient, and free puppies and world peace for everyone if I win.

I. Strength:

In 12 minutes, work up to a heavy single of Shoulder-to-Overhead

Completed: working up to 110lbs. overhead. Failed at 115lbs. My split jerk was off tonight, it’s  usually a movement I feel very comfortable with, but not tonight.

II. Conditioning:

Open WOD 12.3

AMRAP in 18 Minutes of:

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes-To-Bar

Completed: at 20″ box jumps, 55lbs. push press, knees to elbows. 7 rounds total plus 2.

I like these 8:30pm classes. Gives you time to get home after work, unpack the day, play with the dog, settle. The key is to not get too settled and to remember that you are going to go out again.

When you do make it back home, usally for me around 10pm, you are ready for bed in every way. Tired, beaten, accomplished.

direction. set one. errr… or two.

Probably posted this one before, but it’s worth repeating:

“It takes courage to grow up and become who you really are.” ― E.E. Cummings

This was an unusual day as I was able to spend a total of approx. 3 hours at CF. Casually snuck out of work at lunch for the nooner. Then back again for Strongman at 7pm. Followed by some additional training with peeps. There’s so many challenges going around the box you just have to reach up and lasso the moon, George Bailey. Do it. It’s an endless stream of things to goal and do and work towards. CF’ers love to work. As do I. Give me a goal, point me in a direction, wind me up, and let me go.

Direction. Set one. Errrr… or two.

For not only have I signed up for the 90 Day Challenge which starts Jan. 1, I also threw my resilience in the ring for the Back Squat Challenge which began on Monday, Dec. 17. Here’s how it works…

Back Squat Challenge: You work every other weekday – Mon., Wed., and Fri., for two months. On Day 1, Monday, start at 50% of your 1RM back squat weight. Do 20 reps at the 50%. Then every other weekday after (W, F…. M, W, F…etc.) increase the weight in 5lbs. increments. I started really, really light, as I don’t want to burn out too quickly. So, even though my Back Squat 1RM is 155lbs. and I should be starting around 75lbs., I elected to start at 55lbs. So, Monday, Dec. 17, 20 reps completed at 55lbs. Wednesday, Dec. 19, 20 reps completed at 60lbs. Friday we’ll be up to 65lbs. And so on…

You cannot put the barbell down at any point during the round.

On the day you cannot complete a set of 20 reps you work at that weight for however many days it takes until you can complete the full 20. Suppose you only get 18 reps at 145lbs. on Wednesday before you drop the bar? You try for 20 at 145lbs. again on Friday.

Even at the lighter weight this is a surprisingly taxing goal. It is supposed to make your ‘posterior chain’ (CF’ers love this word) über strong. I’m down with über strong. Let’s see how long I can last.

WOD:

Strength:

Press – 3 x 5

Completed: up to 5 reps at 70lbs. I know. I know. My overhead is cray-cray weak. Still. Alas.

II. Conditioning:

8 Rounds

Tabata Hang Power Cleans (95/65)

then…

8 Rounds

Tabata Front Squats (95/65)

then…

8 Rounds:

Tabata Push Presses

Completed: at 60lbs. Not bad. This was a really fun barbel complex. Love the Tabata. Takes you to a different place when strategizing. You gotta find a number of reps and stick to it.

No Pressure.

“It does not matter how slowly you go as long as you do not stop.” ― Confucius

I grind my teeth when I sleep. The dentist gave me a mouth guard. It helps, but I don’t always wear it. It’s not very comfortable. I would say I put a lot of pressure on myself, but I’m not really sure how my level of pressure compares. I can’t vouch for the pressure other people put on themselves. I’m not in their head. There’s simply no way to know for certain.

Here’s a sampling of questions I ask myself during the day: What are your Goals? Are you making progress towards them? How do other people succeed? What is your definition of success? If you suddenly had everything you ever dreamt you wanted, would you really be happy? Isn’t struggling kismet to happiness? Nothing has any real value unless it is earned. Haven’t I struggled enough already? Sometimes I wonder how much more I can take. Then I tell myself to get over myself, that I’m not living as a slave, or drinking from a sewer, or lacking shoes for my feet. Enough already. So, really, what I am is lucky. Do I have too many opportunities? Am I paralyzed by indecision? Do you think I’m indecisive?

See. Pressure. It can go on from there. Spinning out of control into a web of what if’s and self-doubts. All mapped out and processed in my brain before my head leaves the pillow. It doesn’t take long. Pick a direction, any direction, and the mind can take you there.

Back to Goals. How precise do you need to be in setting goals? I think you have to be pretty darn precise. No mamby-pambying. No scaling. Your goals should be RX. The more specific, the better. Have you ever just sat down and written a very specific list of exactly what it is you want in life? Want to achieve? Very. Specific. List.

No pressure.

WOD:

I. 5 Sets:

3 Push Presses (Heavy)

Max Strict Pullups

Completed: Push Press at 85lbs. Wanted to go heavier. Simply was not able.

*Rest 2 Minutes

II. 7 Minute AMRAP:

10 Jumping Squats

5 Handstand Pushups

Completed. Scaled to release push-ups.

Sometimes I get really overzealous with the weight. I just want to set it up and LIFT IT. The really HEAVY shi*t. But wanting to, and being able to, are two totally different things. Yeah, Being able to Press 125lbs. would be really cool. 100lbs. even. But simply wanting it will not make it so.

You know what comes next.

I have to set the Goal, the very specific goal of being able to press 100lbs. by (insert specific date here). And then put a plan into place to do it. And then, here comes the most important part: Do It.

Execute the Plan.

What’s the difference between Pressure, putting pressure on yourself, and feeling Vested?

Vested to me means you just wake up and do it. It’s a part of who you are now. Pressure to me says, resistance, resentment, a lack of true desire.

Lesson Learned

Warm up:

2 Rounds:

15 Kettlebell Swings

15 Romanian Deadlifts (with Kettlebell)

15 Goblet Squats

Completed Warmup: @35lbs. kettle bells.  For some reason I can do kettle bells at or near RX.

WOD:

I. Front Squat

1 – 1 – 1 – 1 – 1

Completed: @ 85lbs, then, 105lbs., 115lbs, 125lbs. Tried for 135lbs and failed. 125lbs is my current PR in Front Squats. Thanks James for introducing yourself as a new coach at ACF. And thanks for all your encouragement and good advice.

So, lesson learned. Admit to yourself and to the four people that read your blog that you cheated, and your whole perspective changes. There was no way I was going to ‘lose count’ and not finish tonight’s WOD. I was so determined, I loaded up my bar to RX at 55lbs. and went. At. It.

II. 5 Rounds For Time:

10 Push Press (75/55)

20 Box Jumps (24/20)

*15 Minute Cap

Completed: in 8:35. RX! woot. woot. Had to resort to some step ups in the middle, but finished nonetheless.  Felt great!!  I think Kim was actually proud of me. I’m just happy her pooches are home and doing better. How we love our doggies.

No Mojo

Somedays are better than others. And frankly, I’m okay with that.

If every day were good, we wouldn’t know it, because we would have nothing to compare it to.

Plus the bad can sometimes bring out the best in us, like hope and perseverance and hard work. And I get it; that our moods, our thoughts, our emotions, are up to us. We are what we choose to be. I get that.

But sometimes, I just don’t want to turn that frown upside down. Sometimes, I am okay with just being melancholy. Today was definitely one of those days. Not even my beloved CF could lift me out of it. Everything was just off. I was stuck in traffic, couldn’t find parking, sat in my Dr’s waiting room for TWO hours, even hit my head. Oh yeah, one of those days. It just kept coming. Even during tonight’s WOD, couldn’t find my mojo. Surely there was a Deadlift PR waiting in there for me somewhere. But alas, I felt hurried, then had to wait, then couldn’t get my math right, and even then when finally getting the bumpers on the bar, simply couldn’t lift the weight. Fail.

So, the day is drawing to a close. The sun is setting, I’m already in my PJ’s. And ready to crawl in bed. Will I be back tomorrow? You betcha’. Will I be in a better mood? We’ll see. Sometimes it’s okay to just sit in what we’re feeling. Not dwell, but acknowledge. It’s not all pixy dust and leprechauns. Somedays just simply suck. Somedays I’m just not feeling the love. Even after trying to chug the CF cool aid. But the beauty is, it will still be there in the morning.

And I will keep walking through the front door.

WOD:

I. Deadlift

2 – 2 – 2 – 2 – 2

Completed: 135lbs, then 175lbs., then 215lbs., then tried for 235 and failed. Stopped with a 1RM at 225lbs. My current PR. Ran out of time. If I’ve learned anything, I was trying to jump too much in weight too quickly, not warming up properly.

II. AMRAP in 8 Minutes:

10 Deadlifts (95/65)

8 Hang Power Cleans

6 Push Presses

Completed: at 55lbs. 7 Rounds. Could definitely have gone 65lbs. Wasn’t feeling confident enough until well into the WOD to go RX.

nighty nite

“Git ‘er done.” – some dude in Wyoming

It’s late, I’m tired. But home and comfy. WOD completed. Will sleep well tonight. Nighty Nite.

WOD:

I. Push Press

3 – 3 – 3 – 3 – 3

Completed: at 55lbs, then 65lbs., 75lbs. 85lbs., then Push Press PR at 90lbs.!!

II. “Burpee Annie”

50 – 40 – 30 – 20 – 10

Burpees

AbMat Situps

*20 Minute Cap

Completed: through to 30 burpees and 15 sit-ups. That’s 120 Burpees, and 105 sit-ups. Good Golly People. Or somewhere around there. Let’s get this straight, I had no false aspirations of actually finishing in the 20 minute window. My goal was to adhere to Kim’s advice and just keep moving. Do not stop. For the most part I was able to maintain movement, albeit slow at times. There were a couple times where I didn’t drop immediately into another rep but rather walked around in a circle or two and wondered how it would be humanly possible to do one more freaking evil burpee, but those speed bumps were short lived, at least from my sweaty perspective, as I gave in to what needed to get done and dropped to the floor and continued to pushed through.