Do I expect to see perfection? No.
Do I expect that you strive for perfection. Yes.
There is no such thing as the perfect pushup (or any other movement). But you can do things to make it better.
The skill of the week is simple – 20 Pushups, every day, while striving for perfection.
Reminder as to what a pushup should look like – VIDEO
WOD
Every minute for 15 minutes:
2 Power Cleans
Post your loads.
These are two movements that are highly likely to come up over the next 5 weeks during the Games. Move better. Be better.
I like the skill of the week!! I can’t wait to be able to perfect the “real” pushups and do them in my workouts!!! 😀
Is this a perfect push ups? 😉
http://www.youtube.com/watch?v=jZydTPxFdcU
Probly not “perfect”, I didn’t see the hand release at the bottom of the push-up…
Guy, does this girl have any sort of fan club we could join? Perhaps receive “exclusive” material? If other members are interested we could all join under one user name and let the password spread like wildfire. This is something I have only heard (never been a part) of guys doing in the past for……..ummmmmm, cooking websites.
She has a YouTube channel you can subscribe to for free. Or at least that’s what I heard. lol
Me thinks you’ve posted this video once before Guy. You are really committed to achieving perfect push ups, I guess.
WUx2
Push Press x 3
75-90-100-110-120(PR reps)
WOD: EMOTM for 15 minutes
– 2 Power cleans
Score: 130
I have to work on landing below the bar and shrugging.
WU x 2
Shoulder Press x 3
55-60-65-70-75
WOD: EMOTM for 15 Minutes
2 power cleans
80#
Work on elbows up and feet closer when landing
WUx2
Strength: Deadlift x 5
165-185-205-225-250
WOD: EMOTM for 15 minutes
– 2 Power cleans – work on landing lower
Score: 135
WUx2
Lacross ball on forearms for 10 minutes
WOD:
135-145-155-155-155-165-165-165-165-165-165-170-170-170-170
Should work on releasing grip at rack position
WU x 2
Strength 5xOHS
55-65-75-85 (got 4) – 85
WOD: EMOTM (Everyone Must Overkill Their Muscle)
75-80-85-90-95-100-105-110-115-120-120-120-120-120-120
Score is highest # succeded: 120
Need to work on faster elbows and on the landing position.
God I wish I owned a turtleneck today… are these still in style? 😛
WUx2
Strength: Push Jerk x 3
90 95 105 120 135
WOD: EMOTM for 15 minutes
– 2 Power cleans – work on landing lower
Score: 165 (on min 15)
Wasn’t quick enough to get the weights needed on the bar, and when I tried, the chuck bucket flipped out at me..haha. With the helpful critiques along the way, I know I could have done more, but still made a PR by 15#.
Take away: 1) Keep Arms Straighter. 2) Let go of the grip when I’m at the bottom of the dip/before standing straight.
P.S. Sorry Kevin for not staying around to clean up the chalk (not chuck), Elba worked at 7.
EMOTM for 15 Mins
2 Power Cleans
55 70 85 95 100 105 105 110 110 115 115 120 120 125 130
Strength: Front Squats
3x 80-90-95-110-120
+ 2 daily squats @ 140 & 155
2 power cleans EMOTM for 15 minutes: Got to 2 successful cleans @ 115#
*Need to work on releasing my death grip on the bar on the landing.
This was a fun one!
WUx2
Strength: Push Jerk x 3
45-95-135-155-155
WOD: EMOTM for 15 minutes
– 2 Power cleans
Score: 215
moved up 10 lbs every other set… spent the last 3 rounds battling with 225 was pretty annoyed i couldnt get it got the first one up but couldnt land the second, overall pretty satisfied i suppose just really wanted to hit 225.
oh and 20 good pushups( dont wanna say perfect cuz im sure i could tweak them a bit)
Good job on the power clean Chris! Big weight!
Just saw the FB post about having 38 athletes registered for the Games! Hurray us! We’re officially more than last year. Keep ’em coming!
It kinda sums up this quote I read today on the CF journal: “… the group’s commitment to each other’s success.” This is what it’s all about.
WUx2
Strength: Push Jerk x 1
135, 155, 175, 195, 195
WOD: EMOTM for 15 minutes
– 2 Power cleans every minute
95, 105, 115, 125, 135,145,155, 165, 165(fail),160, 160(fail), 155, 155, 160, 160
Cash Out: 20 strict form pushups and muscle up for good measure. Failed the first two attempts and stuck the third. Called it a day after that.
WUx2
Strength: Deadlift x 3
225-235-255-285-325(pr for reps)
WOD: EMOTM for 15 minutes
2 Power cleans every minute for 15 mins.
Score: 210
Strength: back squats X 3
70-85-95-100-110
2 power cleans EMOTM for 15 minutes:
85# Got frustrated that I was unable to reach my pr on this today.
*Need to work on releasing my grip on the bar and landing lower
Fun class 415! Good work
WOD: 2 Power Cleans, Every Minute on the Minute, for 15 mins
125-130-135-140-145-150-155-160-165-170-175-180-185-190(PR)-195(PR)
That was fun! And made me hungry… Good job express class!!
Nice work Mario 🙂
Good job Mario!
What did people think of today’s wod?
I enjoyed it even though I got frustrated. I love when we have WODs that make us really focus on form and/or on a skill. Thanks for the tips Kev!
I loved it, and I’d love to do it again!! I find doing our strength really boring, this was a great way to make it interesting and motivating!
..not necessarily ‘our’ strength specifically that’s boring, I mean lifting weights repetitively in general is boring for me.
I was not looking forward to it, but I actually really liked it. It forced me to concentrate on form. Thanks for the help!
Was fun, except maybe the scrambling to change weights. Good times!
Loved it. But need to improve on math skills.
It was great. Made me really push myself.
Loved it…taking some WODs here and there to focus on a lift is working well for me.
WUx2
Front squat x 1 75-85-95-100-110(PR of 5#)
WOD: EMOTM for 15 minutes
– 2 Power cleans
Score: 85#
Failed at 90# during the WOD, but got it after the 15 minutes (so, PR of 5 # ?)
I have to work on lots… but for now I will concentrate on keeping the bar closer to my body.
Back squat 5’s
175-205-225-235-245
WOD -> 135-155-165-175-185-195-195-200-200-205-195-185-185-185-210(f)
Score -> 205#
Gotta work on my acceleration past the knees and my hook grip
wu x 2
strength – shoulder press x 3
80, 90, 95, 105, 120×2
WOD: EMOTM for 15 minutes
– 2 Power cleans
95,105,115,125,135,145,150,155,160
score = 160#
have to work on landing feet closer together
wu x 2
strength – Push Jerk x 1
50, 60, 70, 80, 85(F), 85(F) 85
WOD: EMOTM for 15 minutes
– 2 Power cleans
45,55,60,60,60,60,65,65,65,65,70,70,65,65,65
score = 70#
work on landing
Practice skill of the week
WU x 2
Strength: Deadlifts x 3
165-175-185-195-205-215-215
WOD: EMOTM for 15 minutes
2 Power cleans (starting @90#)
Score: 160
Cleans felt good and I felt like I could have done a bit more but I was already at a 15# PR
I liked the WOD.
I have to work on a) counting how much weight I have on the bar and b) keeping my shoulders moving straight up and getting under the bar quicker.
Skill of the Week: Push-ups
Working on hand placement & elbows at 45 degrees. I didn’t get 20 as I had some lingering pain in my shoulder, but I think I improved my form a bit.
Worked on muscle-up progressions a bit with the purple band.
WU x 2
Strength 5xOHS
65-75-85-95-100 (5# PR for reps)
WOD: EMOTM (Everyone Must Overkill Their Muscle)
105-115-125-135-140-155-155-155-160-135-175-180-185(F)-185-190(F)
Score is highest # succeded: 185 5# PR
Need to work on shrugging and not pulling the bar with my arms.
Great job Francis!
WUx2
Strength x5: Push Jerks
85, 95, 105, 115, 120 (PR by 5#)
EMOTM for 15 mins
2 Power Cleans
95, 115, 125, 135, 140, 145, 150, 155, 160 (fail), 150, 150, 150, 150, 155, 150
Score: 155 (40# PR)
Need to work on getting under the bar and releasing my grip to get my elbows higher.
WU x 2
Strength= push jerk x5 35-40-45…ran out of time 🙁
EMOTM for 15 min
2 power cleans (start at 60-70%, end 95-100%)
35-40-45-50-55-60-65-70-70-70-75-75-80-80F
PR 80# (by 15# from fundamentals Feb 4th for 5 reps)
Need faster arms, more shrug and not pull….let’s see how bruised the collar bone is tomorrow 🙂 Fun WOD…thanks for the help & motivation Cuz!!
“perfect”push up practice 🙂 x20
Nice work Krista 🙂
Get used to the bruises…LOL!
Thanx 🙂 Oh it’s not the 1st and definitely won’t be the last!! (bruise)
WU x 2 (with focus on proper pushups)
Strength: Shoulder Press (x1)
45(10)-65-75-85-95-105(f)-105(PR)
Its a 2# PR, but I’ll take it 🙂
Thanks for the coaching MC
WOD “EMOTM”
Every minute for 15 minutes:
2 Power Cleans
95-100-105-110-115-120-125-130-135-140-145-150-155-160(f)
Score = 155
10#PR 🙂
Need to work on releasing my death grip on the bar…
Nice work 5:45 crew! Lots of heavy weights being thrown around!
Way to go Lora! Super PR!!
WU x 2
Did some foam rolling instead of strength
WOD: EMOTM for 15 minutes – 2 Power cleans
115 125 135 140 145 150 155 160 165 170 175 180 185f 185 190f
Matched my rep PR. Like most need to work on shrugging and getting under bar.
Fun WOD — really had to focus on each lift as I approached my max. I believe I can surpass my max, it’s just a “mental barrier” for now…
Nice job on the bucket Bender 🙂
Innocent until proven guilty!!!!!
And I was told to never trust a man with bad knees….so nobody better be taking Jeff’s word for it!
WUx2
Strength – OHS X1
75-85-95-115-135(PR of 5#)
WOD “EMOTM”
Every minute for 15 minutes:
2 Power Cleans
115-125-135-135-145-150-155-160-165-170-185(f)-175-180-180
Score 180#
Need to work on landing lower, especially at the lower weights.
At the heavier weights keep my elbows up.
Also learning to count would be great. Went from 170 to 185 thinking i had 5# more.
Great job 6:45 crew!
WU x 2
Strength: Push press x5
95×10-115-135-145-155-165
WOD “EMOTM”
Every minute for 15 minutes:
2 Power Cleans
135-140-145-155-165-170-185-185-185-190-190-195-200-205f-205
Score = 205
Little disappointed with my form tonight, i was looking forward to this wod all day, last time I did cleans I felt like I had form nailed down but didn’t have that feeling today! Cleans are coming up in my rotation soon so will get the weight at a manageable number a get that feeling back.. Thanks for coaching kev and Jo..
24 consecutive strict HSPU
…about 10 minutes later….
25 consecutive strict HSPU (PR by 4) 😀
WOD:
135-135-135-145-145-145-150-155-160-160-170-180f-180-185f-185
Score = 185
Need to work on faster elbows.
Enjoyed the WOD. Great job everyone!!!
Still pumped about the PR. …and my eyes are still bloodshot.
Holy smoke Jeff, nice PR’s on them HSPU!
You are the HSPU King now!
Wow, way to go on the HSPU
Good job!!
WU X2
perfect push ups (well ok, less than perfect push ups)
strength OHS
5 @ 45, 65,65,75, 80 pr by 15.
actualy started to feel OK. i felt very good with these tonight.
still need to get the butt out further.
power cleans
85,95,95,95,115,115,115,120,120, 125,125, 130,135,135,135
felt really good, could have increased theweight but was staying with the 10 l pr and working on form.
need to remember to keep the elbows in and under the bar.
faster transition
loosen the grip at the top for higher elbows.
thanks for the tips kevin and Jo, much appreciated.
worked on lots of push ups and working on kipping pull-ups
should be a little tight tomorrow
good stuff on the PR Tom
Wu x 2
Strentgh
Push Jerk’s 5
65-70-75-80-85
WOD
EMOTM 15 min
Power Clean
up till 100 lbs but my form was really poor so 95 max.
I need to work on getting my arms straight.
Like it :)!!
WOD “EMOTM”
Every minute for 15 minutes:
2 Power Cleans
Score: 155 PR of 10
My form felt pretty good on these.
I enjoyed this Wod as it was a nice change up from other wods. 15 min flew by.
WU X 2
Practiced Pushups
Strength, Deadlift: 5×180-200-220-250-280
WOD: 175 (PR OF 5 LBS)
Need to work on letting grip go and less arms.
Great job 5:45 crew and good coachin MC.
MOB
WU X 2
Lacrosse ball and stick
WOD “EMOTM”
Every minute for 15 minutes:
2 Power Cleans
Score: 120 PR!
Been stuck at 115 forever so really excited to get to 120 and land it twice. Form is getting better every time we practice, so thanks Kevin for the help and the opportunity! I’m lovin’ the express class!
WU x 2
WOD:
Made it to 110# x 2, but failed a few rounds before finally getting it.
Two big things to work on: Landing lower and elbows out
Liked this wod. Makes for good practice on a difficult lift.
WU x 2
Strenght: OHS X 5
45-55-65-75-85 (PR)
WOD “EMOTM”
Every minute for 15 minutes:
2 Power Cleans
Score 135 (10# PR)
Wu x 2
Strentgh
Back Squat x 5
65-75-85-95-100(#10 PR)
WOD “EMOTM”
Every minute for 15 min
2 Power Cleans
Score #85
I need to work on releasing the grip.
WOD “EMOTM”
105-110-120-120-125-130-135-145-145-150-155f-155-160-165f-165f
need to jump it up more explosive with straight arms and get under that darn bar faster!”
Score: 160
WU x 2
Strength: Push press
1 x 90,100,115,130,145,150(PR) by 5#
WOD: EMOTM for 15min
2 Power cleans
Score:155 (PR) by 10#