CrossFit Pentagon: WOD: Fri, 30 Jan 09 CFit Pentagon

CrossFit Pentagon

Welcome to CrossFit Pentagon: "It's OK to cry but you can't quit!"

CrossFit Pentagon is gaining ground at the Pentagon but is still far from a mature program. The Pentagon Athletic Center (PAC) staff is slowly embracing CrossFit, but there are no scheduled classes or any CrossFit-specific equipment that you would expect or hope to have available - rings, kettlebells, olympic lifting platforms with bumper plates, medicine balls, climbing ropes, etc.

The PAC is seriously looking into becoming more CrossFit friendly, and has drafted plans for a "Functional Fitness" area in the upcoming Phase II. This will be a racquetball-size area complete with all the CrossFit equipment you will need.

CrossFit Pentagon posts Mon-Fri WOD schedules and encourages athletes to team up in the gym and complete WODs together. All comments and feedback are welcome. Send comments to henry.rogers@pentagon.af.mil.

- Jason Blais and "Riddler" Rogers
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WOD: Fri, 30 Jan 09 CFit Pentagon

Five rounds for time of:

95 pound Shoulder press, 5 reps

95 pound Push press, 10 reps

95 pound Push jerk, 15 reps

Post time to comments and adjust weight as necessary

No hips or legs in shoulder press, no jerking the push-press.

2 comments:

shamrockrugby said...: What do you do differently for the push jerk and the push press? I get the difference with a shoulder press ...

thanks for putting up the workouts!; February 2, 2009 at 6:43 PM
Jason Blais said...: Tim -

Try looking at the different exercise videos on the following link:

http://www.crossfit.com/cf-info/excercise.html

These do a good job in breaking down the differences between the push jerk and push press. Basic difference is the use of the hips, core, and leg drive in both exercie and the degree of movement.; February 4, 2009 at 11:05 AM