CrossFit 864
“Does your workout make you nervous? It should”
“Thanksgiving – I give thanks to my God always for you because of the grace of God that was given you in Christ Jesus, that in every way you were enriched in him in all speech and all knowledge—”
1 Corinthians 1:4-5
An optimist is a person who starts a new diet on Thanksgiving Day.
-Irv Kupcinet
Today’s schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up starts promptly at the times listed above
Strength Cycle – Week 3
Floor press 1-1-1-1-1
Legs straight and butt must stay in contact with the floor at all times.
Butt comes up = No Rep
Go for a new 1 RM PR today.
Floor pressing with your legs straight
When you floor press with your legs straight in front of you, you will be able to floor press WAY LESS weight than what you would be able to bench press. On the bench press you are using other muscles such as your legs for drive and there are so many ways to cheat. However, when you floor press with your legs straight in front of you, there is no way to cheat! Therefore, you will discover your real upper body power without all of your other muscle groups and technique playing a role! When you floor press with your legs straight you will be able to attain additional power, which the flat bench press alone cannot provide.
The floor press started before the bench press! The bench press was invented during the mid 19th century, but before the bench press was even invented lifters would lie on the floor and floor press. As the bench press started becoming popular lifters started to forget about the floor press and started bench pressing instead. However, within the last decade former bench press world record holder Jesse Kellum (who bench pressed 735@209 back when gear wasn’t as effective as it is now,) re-invented the floor press and the exercise became popular again. He quickly discovered how much that the lift was helping him increase his bench press.
There is really no lift that is as good as measuring brute strength as the floor press because there is no way to cheat. If you took a lot of the world record bench pressers that you read about and if you took their shirts away, and the fancy techniques that they use on the bench press, and made them lie flat on their back with a narrow grip and made them floor press, you will see that their lifts would go down significantly. The most anyone has ever floor pressed that I have heard about was 675 by Dave Waterman, and many old school powerlifters find that Waterman’s 675lbs floor press feat of strength has been one of the sickest upper body feat of strength of all time!
Other strength training experts also love the floor press. If you read Pavel’s book power to the people, the only 3 exercises you need to get downright strong are the deadlift, push press, and the floor press. The floor press has been one of the foundation movements of benching and not only has the floor press been here longer than the bench press, I believe once the bench press is extinct, the floor press will still be around.
-Critical Bench
“Salty Dog”
10 rounds for time of:
15 Deadlifts (135/95)
15 Push ups (CF Hand release)
FORM, FORM, FORM and Full ROM (range of motion)….any questions?
“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare
Train Hard – Train Smart – Have Fun
See you Tuesday.
Check the board in the gym for the Thanksgiving schedule
BE STRONG!
Jay and Janice