The Oracle of Apollo Snippets from the life of Apollo Lee

CrossFit Day 99

Today’s workout, after a three day laziness hiatus (FOCUS, APOLLO), called for upper body work. I really need to man up and do more upper body work, so I dreaded and looked forward to this one.

The workout posted on the site called for 5 rounds of max load attempts, 1 reps for the shoulder press, 3 reps for the push press, and 5 for the push jerk. I decided to double everything and use my heavy 35 pound dumbbells.

To recap, it’s five rounds for time of:

1. 2 shoulder presses.
2. 6 push presses.
3. 10 push jerks.

The shoulder presses were rough at 70 pounds. Once I got my form right, I found the other things much easier. For the push jerks, I found my tendency to roll forward onto my toes. I yelled at myself a lot, but managed to get through the first set with the 35 pounders.

I was out of breath after the first set and I really didn’t have the power to shoulder press the 35 pound dumbbells anymore. I decided then to scale it back to the 30s (to total 60 pounds) and attack the final four rounds. I started to wobble quite a bit toward the end of round 4, feeling my reserves slipping away. I did the last set with the 25 pound dumbbells. At the end, I was exhausted. I should do this workout much more frequently.

My HRM: 30:40, 13:02 zone (hard); HR: 163 avg, 183 max; 420 cal
Stopwatch: 30:37.32

Rounds:

1. 06:01.23 (2×35# DB)
2. 06:58.26 (2×30# DB)
3. 05:16.78 (2×30# DB)
4. 06:35.41 (2×30# DB)
5. 05:45.64 (2×25# DB)

• Fast round: 05:16.78 (3)
• Slow round: 06:58.26 (2)
• Average round: 06:07.46