CrossFit Asheville WODS • April 22, 2010, at 11:24 am
Shoulder Press and Double Jackson
I had a dispiriting workout on Wednesday morning, with a weak performance on the shoulder press and a super slow “Double Jackson,” which was more about mental than physical weakness. But before I rail too much on my “failures” I intend to look at the facts.
Some crawling around and footwork. Stretching. Calisthenics: push-ups (5); sledgehammer swings (10 x each side) GREAT for aggression; back squats and overhead squats w/ 45 lb bar (10 x each); GHD sit-ups (10).
Strength: Shoulder Press
The evidence of the past few months shows very little progress in shoulder press. Last time I did shoulder press was during this recovery period from my Feb. surgery, April 1st, when I went light and did about 2,725 in volume. Before that I had done shoulder press right after my surgery (only a week later!) on Feb. 8th where volume was 2,665, and I tied my 5 rep PR, and almost got a new 5 rep PR with 4 x 110, fail on 5. I’ve been stuck at a shoulder press 5 rep PR of 105 since June 09 (see workout of Jan. 4th).
Wednesday didn’t provide any relief from this malaise.
Result: 3 x 95/ 3 x 105 / 3 x 110 / 1 x 115 / 3 x 2 x 115 (failing on 3rd in each set).
This doesn’t look too bad at first for a 3 rep attempt session. Volume is lower, which is to be expected. And the weights were up there. But my paper 3 rep max, set on Dec. 15th 2009, is 120, set during a much more solid session, where all the lifting was at 100 or above; the volume was just a bit less. The only thing better about yesterday’s session was the total number of reps at 115 or above. 7 reps yesterday, only 6 in Dec. MAYBE this means I’m improving. But three of those 115 or above reps on Dec. 15th were at 120.
All things considered, one explanation suggests itself: I’m a bit de-trained, a bit softer today than I was 4 months ago, and that combined with the fact that it was 5:00 am, and I’ve been getting an average of about 4 hours of sleep a night, especially before the early workouts, I brought all I could but it wasn’t as much. This schedule is impeding the training and… dang it all… I have to do something different.
WOD: “Double Jackson”
Result: 18:18. Ridiculously slow. The sets of thrusters I did were flowing and fast, I just broke them up with unnecessarily long rests between sets. And those push-ups. Talk about exposing a weakness. Time for some increased volume of push-ups.