Overhead is Overhead

Friday, May 16;

Today was the first time I've worked push presses and push jerks with a weighted barbell. It's been scary for me to put weight overhead, because I am still not sure how my shoulder will take to that movement. I thought today would be a good day to try my hand at some moderately light weight (especially after my Technique tree post). I don't say I follow my own advice. I just acknowledge it, and hope when the time comes I do what is right/healthy for me.

We started with some solid technique work. I actually love working with the PVC pipe. It's easy to get bored with it if you think of it as just a PVC pipe. Someone much smarter than me once said, "respect the pipe." That's what I try to do. Envision that little white, hollow sucker as a 200lb barbell. I clean it with respect and press that thing to the sky like no one's business. I do that EVERY time I work a movement. The whole point is for muscle memory. The idea is if you do it enough times correctly with no weight, the skill should translate to weighted movements.


Another thing I've been working on is keeping the bar/pipe directly overhead. Before the injury, I was literally pushing my head and body through the bar, which put stress on my shoulders. I try to envision the bar being directly over my ears. If you were to run a line from the bar/pipe, it should run straight down the ears, split the body in half and end up in the center of your foot. Thus the title of this entry "Overhead is overhead!!!" (Another quote from someone who is much smarter than I.)

*a fun little note about the picture.. I went searching online (googleimage) for a good looking overhead position. I saw this guy.. clicked on the picture.. and realized it was from CrossfitEastside (http://www.crossfiteastside.com/). Way to get some!!!

Workup:

PVC Pipe work (strict press, push press & press jerk)

Same cycle for sets of 3 - 15, 15, 35, 35, 45, 45, 45

Workout:

5 rounds for time:

5 Burpees

10 jumping squats (15lbs ball)

15 KB swings (35lb)

Total time: 6:14

Cooldown:

100 situps for time: 2:58