Workout of the Day (WOD)

Thursday 4/13/17

Just an FYI, we will have our regular 11:30am class this Easter Sunday.  Thank you to Coach Shogun for volunteering to come in and run the class.

The push press develops upper body power through recruitment of a large number of motor units. Basically, it does more work for our bodies because it literally requires lots of muscles to execute. It’s a lift that requires coordination of an explosive lower body extension as well as violent vertical press overhead.

Common Push Press Faults

Leaning to Extension

One of the biggest things you’ll see from athletes faulting on their push press is leaning back into extension. By leaning back, athletes are trying to bend their way into a pseudo-bench press of sorts and recruit the strength of their pecs to finish the press. What ends up happening, though, is poor overhead mechanicals and a whole lot of lower back pain as the bar’s base of support now rests above your lower lumbar.

Dip and Drift

Another common fault is dipping at the hip rather than knee and letting the bar drift down our sternum.

The bar drifts off our midline and leaves the point where you should have the barbell for mechanical advantage.

With the bar being forward it sets up an inefficiency known as the circular bar path, this is where the bar goes out in front of your face and makes a circular path going above your head.

The fastest, most efficient way to get between two points is in a straight line. Avoid a circular bar path by retreating your chin, driving straight up, and forcing chest forward at the top.

Strict Chin-Ups
5 Sets of 3-5 Reps (add weight or use the smallest band)
Bent Over dumbbell Rows
3 Sets of 8-10 Reps per arm
*You don't have to finish all the chin-ups before moving on to the Bent Over Rows, you can do a set of chin-ups then go right to a set of Bent Over rows.  Rest as needed in between sets.

12 Minute AMRAP
10 Push Press (Mx 75/55, Rx 95/65, Rx+115/75)
10 Overhead Stick Sit-Ups
20 Lunges (each leg = 1)

#TBT For the one-year opening anniversary of Crossfit Interbay, the members secretly hired a mural artist to paint a mural of "Karen," the gym's Bengal tiger mascot. This video shows a time-lapse of the mural being painted and the big reveal to Erin, myself with our kids. The mural was painted by HyperRealMurals (

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