Friday 110211

Push press 3 – 3 – 3 – 3 – 3 – 3 – 3 reps

Post loads to comments.

James and Josh, elbows in front of the bar.

Top 3 Faults for the Push Press

  1. Muted hips: The idea behind the push press is that we initiate the movement with hip flexion and extension to take advantage of that powerful group of muscles.  Too often we see athletes sending their knees forward, but dropping the hips forward too. No bueno!  

    To fix this fault, think about rotating the top of your pelvis forward as you dip – show off that butt you've built!  By utilizing your hips, rather than just your quads, you'll have a more explosive push press – equating to more power output.

  2. Forward inclination of the chest: As you dip, your chest should be straight up and down.  If you drop your chest as you dip, not only does the front rack position become incredibly difficult to maintain, but you're also creating an inefficient bar path.

    Fix this fault by improving your focus during the movement.  Remember, the dip position should be knees unlocked, hips unlocked, shoulder blades right on top of your butt.  Still having trouble?  Another thing that may be causing you to drop your chest is too deep of a dip. Remember 1" – 2" only! 

  3. Segmenting the movement: The push press is all about velocity from the core to the extremities.  If you pause at the bottom of the dip, or don't press the bar overhead as the hips extend, you aren't performing the movement as quickly as you can.

    To improve, think "down with gravity, up with fire".  As you dip, you're traveling only as fast as gravity allows the bar to travel.  In other words, you don't want your body to drop faster than the bar can.  Once you reach the bottom of the dip, change directions quickly and drive through your heels to full hip extension.  As your hips reach extension, press the bar overhead in a single, fluid movement that takes advantage of the momentum created by the hips. 

CrossFit Verve / MBS CrossFit, Part 2

This Sunday at 12:30 CrossFit Verve will play host to MBS CrossFit for a workout that will be used as preparation for the CrossFit Open in March.  We'll have a discussion on developing and following a game plan based on your abilities, a warm-up, a skill session, a workout, and a cool down and a debrief of the workout.

No sign-up is necessary.  Just come and plan to spend an hour or two with the gang. Bring some chow and some post workout goodies.  



  1. donna :

    hey 6 am’ers,
    I’ll be selling raffle tickets to Parker’s preschool fundraiser tomorrow, so everyone bring $5 and give it to me. thanks. Grand prize is $1500, 2nd $750, 3rd $250……..

  2. Annie :

    If you’re not going to the MBS workout some of my homies and I are playing flag-ish football at Commons Park (next to the hill by REI) at 12:30 on Sunday. Holler if you want to “play”.
    Not sure if this link will work but info is below….
    Word it up.!/event.php?eid=174228542617388

  3. Matt :

    BTW, you won’t want to miss the workouts this weekend. One classic CF benchmark and one super rad team Wod. Stay tuned for the action!

  4. Jeff "CueBall" :

    HOLY SNIKEYS! I actually have this Sat off and can make this! CueBall will be there and in full effect! Can friends come along to see what the community is all about and cheer us on????

  5. Jeff "CueBall" :

    Son of a biscuit, misread the post…. It’s Sunday not Saturday, now I’m a sad panda….

  6. Cruz :

    Hey peeps, if you’re wanting to belt out some cheesy love songs on Sunday night, I’ll be running the Heartbreak Karaoke event at El Camino starting around 730-8ish… let me know if you’re interested.
    Also, I’ll be emceeing the Denver Roller Dolls Roller Derby on the 19th (7pm) at the 1st Bank Center in Broomfield–let me know if you want tickets in advance ($15)… who wouldn’t want to see a group of strong ladies knocking the shit out of each other?

  7. donna :

    I think some 6 am’ers might be coming to karaoke.

  8. Jeff "CueBall" :

    Stoked, matched my PR pre-injury!

  9. Nat :

    205 X 3. Failed at 215.
    Well done Jeff!

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