In celebration of our new bumper plates, we present today's WOD

For max loads:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Limit rest to 90 seconds between attempts.

Post loads to comments.


8:45 class; Zac, Jen, Heather, Tom, Doug, Tiffany, and Joylyn.  Congrats to Joylyn for finishing the WOD with no assistance on pull -ups.

How will you make the most of your 15 lifts today?  Start at a relatively light weight and build to a max weight by the final round of each movement.  For instance, when you have completed four rounds of the push press, you should have already matched your previous PR (personal record).  Now is the time to attempt a heavier lift to establish a new PR.  Sometimes you have it, sometimes you don't.  But, it's always a disappointment leaving for the day thinking you had a little more in you.

The pressing movements share similar set-ups:feet under the hips with the weight in the heels, knees and hips both extended and locked at the start, lumbar curve established and ribcage locked down into the abdominals, with the elbows in front of the bar and the bar resting on the shelf created by the shoulders. 

The execution is different with all three, but the end result is the same: bar overhead (over the scapula), elbows locked out, and shoulders pressing up into the ears.  Not reaching this position means not executing the movement fully – missed lift.  Form good habits from the get-go and finish the movements to the best of your flexibility (yes, we realize shoulder flexibility is an issue, but it is correctable). 

Common errors that we see: bad set-up.  If your set-up sucks, so will your lift – do your due diligence.  Floating ribcage – remember the scene in the Empire Strikes Back when Hans Solo was frozen in carbonate?  While it probably sucks to be frozen, you would have an excellent platform to push from.  If you unlock that ribcage, your torso will hinge on your lower back, which decreases your pushing potential.  Lastly, we often see athletes push around their heads, rather than a straight line.  Push out and guess what?  Nothing is supporting that bar – just the air below it.  Keep the bar over your center of mass and you will have a powerful lift.

Lift heavy.


  1. Heather :

    Thanks for the workout Cherie, and Congrats on the new spot indoors!! Great to meet everyone, looking forward to future workouts in March.

  2. Amy :

    I am finally back and in the mode. It has been hard to be away and I hope it never happens again……if you already think I am crazy, wait until you see me without exercise or an anger outlet (think the exorcist crossed with the Incredible Hulk).
    I can’t wait to really get in the new gym and take advantage of the awesome pull-up bar. Seriously, it is awesome!
    And thanks Matt and Cherie for always being accommodating, open, and basically, the BEST people in the world!

  3. Yeah Heather!!! Thanks for stopping by, it was great to see you and Zac. Take care and let us know if you need anything.

  4. Joylyn :

    Shoulder press x 1 90#
    Push press x 3 105#
    Push jerk x 5 95#
    extra time to spend on push jerk form

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