Wednesday, February 23, 2011

2k row, push press 1RM

Very interesting combo for one day, huh? :)

I've been interested in testing my rowing skills ever since I completed the Holiday Rowing Challenge in December -- the challenge was to row 100,000 meters between Thanksgiving Day and Christmas Day. During that time I was taking a little hiatus from posting workouts here, but I was logging lots of rowing workouts in my Concept2 online logbook. Very neat concept, if you like rowing you should set one up -- it's fun to see how you rank among other rowers. CrossFitters usually stack up pretty well!

So, back to the WOD. I was coaching my 9am class, and there were 3 ladies there. We only have 2 ergs in our "satellite" location, and everyone knows you can't do a long distance sprint without someone next to you keeping you going. (Or is that just me? :-p) So I warmed up and rowed with D, after T and M did their rows.

Result: 8:36.5 (2:09.1 avg/500m)

I was ver happy with that time! Next goal -- 8:30 or below.

BTW, definitely got a "Fran cough" after that row. Holy crap burning lungs!

I didn't do push press until that evening. I arrived early for my 6pm class and banged out my 6 1RM attempts. I'm sure I got more that I would have if I did it right after the row, which is how the WOD was written. But I still felt the effects of doing that row!

Warm-up: 5x45# strict press; 2x65# push press

Working sets: 95-105-115-125-130-135m

After I got 125 up, I had to walk it around a bit before I could get it stabilized.  That matched my old PR!

I wasn't sure 130 would go up, and was really happy when it did! I was more stable with it overhead than 125. Yay 5# PR!

I decided to just go for it, and loaded up 135 on the bar. I got it up high enough to push my head through, but then it just stopped. I had to drop it behind me - craziness!

Thoughts -- I need more reps with heavy weights on the bar. For this WOD, and our 1RM OHS WOD, my biggest obstacle to a great performance was a lack of confidence at the higher loads. The only thing that will build that confidence is more reps. Good thing we just got some new jerk blocks! :)

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