CrossFit 864
Nobody said it was Easy.
Today’s schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
This is the message we heard from Jesus and now declare to you: God is light, and there is no darkness in him at all.So we are lying if we say we have fellowship with God but go on living in spiritual darkness; we are not practicing the truth.
But if we are living in the light, as God is in the light, then we have fellowship with each other, and the blood of Jesus, his Son, cleanses us from all sin.
-1 John 1:5-7
“God gives us enemies to make sure there’ll always be someone around who’s interested in how we’re doing.”
-James MacDonald
Warm up – starts promptly at the scheduled times above. If you arrive late please wait until the next warm up/WOD starts. Thanks for your consideration to fellow CrossFitters.
WOD – Week 3 of Strength Cycle
Press 1-1-1-1-1
Strict Overhead. Go for a 1 RM PR today. What was your last one rep max?
Form and Full Range of Motion. Drive the bar up and overhead, don’t push it out in front of you in a snappy motion that doesn’t reach full extension or lockout at the top.
No running programmed today at CF864.
Overhead Press
The overhead press or the ‘press’ as it was known is the most useful upper body exercise you can do.
A ‘press’ refers to the movement of extending a weight overhead.
There are many variations of this exercise (and you can mix them up from time to time to vary the stimulus) but the pinnacle you should work towards is a two handed standing overhead press with an olympic bar.
The seated ‘behind the neck’ press is a harder exercise because the hips and legs have been taken out.
But that is exactly why I prefer the standing version – because you work the full kinetic chain and this has a higher carry over to athletic performance.
It’s also probably the oldest upper body exercise, since whoever invented the barbell hoisted it and pressed it above their head because it’s the most logical thing to do.
Nowadays we have racks and cages which means we don’t have to ‘clean’ the bar first.
The bench press has become a much more popular exercise but lifters who only press from the bench will never reap the superior benefits of overhead pressing.
It is the best all round shoulder exercise bar none.
According to top strength coach Charles Poliquin, overhead pressing strength is highly correlated to the health of your shoulders. Pressing weight above your head will work your whole shoulder girdle – front, lateral and rear deltiod as well as your traps – your core and lower back muscles.
It will also help you increase your bench press but it doesn’t work the other way around – the bench press will not increase your overhead press.
-Radical Strength Coach
Mental toughness is to physical as four is to one.
-Bobby Knight
God places the heaviest burden on those who can carry its weight
-Reggie White
“Constantly Varied”
-CrossFit
BE STRONG!
Jay and Jay