TheBoltBlog

Shoulder to overhead 1 RM #185, amrp exactly 4 rounds

275-295-345-365-405 (2) Was feeling kinda soggy on the deadlifts today, probably the 5 reps?

AMRAP – completed 3 rounds + Burpees and Ring Rows

A. 1RM Clean = 215#
B. Max HSPU in 2 min = 14 (feet on bar)
C. 800m Run = 4:18

A. 105 B. 18 I think -feet on bar C. 3:58

A. 175 B. 25 feet on bar C. 3:30

A: 3 Green Band Pull-ups + 16 Ring Rows
B: 1:21
C: 7:47

Dang it Pullups… I want to be able to do those badly.. haha

Aside from the bad night of sleep and the exhausting volunteer shift at the hospital, I’ll never know how I made it to the gym and completed this.

A. 2000M Row: 9:58
B: Plank :52 Seconds
C: Pullups – 130 Pound Assist (6 Reps) + 100 Pound Assist (2 reps)

Did this one at home – feel alright! Got 8 OHS at rx weight though! Someone needs to remind me that I’m scared of heights though – box jumps and I aren’t really friendly-like. Happy Wednesday!

I’m always had issues with eh strengthening of my shoulders. My traps are ridiculously strong, but my erectors are massively lagging behind – so the holding of weight overhead is difficult, which sucks because my quads are super-strong. Eitherway – comments are appreciated.

1 Rep Max Shoulder to Overhead: 95 Pounds Completed with a 115 Attempt – but not completed
Max Broad Jump: 71″
Attempt #1: 63″
Attempt #2: 71″
Attempt #3: 71″
Attempt #4: 68″

Max Box Jumps: I use the step from the gym’s step classes that can be placed as high as you need them.
6 Platforms Each Side + Step: 15″ Complete
7 Platforms Each Side + Step: Complete
8 Platforms Each Side + Step: Complete
9 Platforms Each Side + Step: 21.5″ Complete
10 Platforms Each Side + Step: Fear of injury – no attempt.

Total Max Box Jump Height: 21.5″

Max Reps OHD Squats:
So I normally lift in weightlifting shoes but I had my barefoot shoes on today. Hence I had to elevate my heels by placiong a small plate under them. This is about the only way I can get my butt to my heels in an overhead position – without widening my stance a ridiculous amount. I tried the 95 Pounds which I was able to hold overhead. I couldn’t get to parallel, so I just did as many as I could do. Total 1/4 Reps = 8. One issue tha tI have is when I hold weight overhead it makes it difficult for me to breathe – like someone is sitting on my upper abs (just below the sternum). Any advice here would be appreciated.

So – how did I do?

Alright, I’m not sure if I understood everything that we were supposed to do. When I say ‘we’ I mean myself and my husband. I guesstimated that ‘AMRAP in 15′ means to try to get this done in under 15 minutes?
* We don’t have a track, so we used the regulation size basketball court (up and back = 100m?)
* Did just fine on the air squats, and used a 20lb medicine ball pretty easy (it’s the heaviest that the gym had).
* For the pushups, I’ve never been able to do military explode pushups, so we did knees-down to explode off of the ground.
* For the double-unders, I’ve never been able to do double-unders and my husband has never been able to do jumprope. So when I did D.U.’s I was able to do two, but with a couple of regular jumps in between. I’m used to regular jump ropes with a weighted rope. My husband was able to go a full minute without stopping on the regular jumps though! Yay!

So with the 7 min rest (way too long of a rest) the times came out as:

Ryan: 11:38
Myself: 12:15

Thoughts?

*Blinks* And I just realized that AMRAP = As Many Rounds as Possible….Question then, as many rounds as possible on the initial portion, then rest and then the jumprope?

Wow! Good start to 2012!
Way to go Karen on 2 double unders in a row!
And cass with 88!!
And coach matt with 110 (but he was fresh)
I did 34. And when I look back to last march, when I started with matt, I could barely do 1. So I’m proof that cross fit works!!!

1 RM Snatch – ‘Proper’ form under the bar – 45 – just the bar. The Snatch and my confidence in it -well let’s just say that the Snatch is my ‘Evil’ Nemesis. High Snatch Max = 10 E.S.
1 RM Front Squat – Ass to Heels – 45 Each Side + 45 Bar
Don’t have an Air Dyne at my gym so I used a Cybex Machine – Incline 8 – 10, Resistance = 50. Calories in 2 Min = 38.

Snatch – 80#; Front Squat – 150#; Air Dyne: 40 cal