In the shoulder-to-overhead series, the first lift that probably comes to mind is the shoulder press. On some days — and depending on the weight — it seemingly takes your entire body to move any weight close to your body overhead. The truth is that it does take your entire body to move that weight overhead; it is that quality that makes the shoulder-to-overhead lifts important for building core and shoulder strength, as well as developing power and speed.
Shoulder Press, Push Press, and Push Jerk
The legs gradually become more involved in the movement as you progress from shoulder press to push jerk.
These 3 lifts are what constitute the shoulder to overhead series. In an old-school CrossFit HQ video, original firebreather Greg Amundson demonstrates each movement:
If you move your eyes from left to right, you’ll see that the legs gradually become more involved in the movement as you progress from shoulder press to push jerk. What’s happening is that as you progress from shoulder press to push press to push jerk, the athlete is using more core-to-extremity movement to move the load overhead. CrossFit HQ, in their shoulder-to-overhead article, describes this core-to-extremity movement as “the power zone.”
The Power Zone
Did you know? The increased use of the legs & hip drive increases your overhead capacity by ~30% more.
The progression (from shoulder press to push press to push jerk) also increasingly relies on the power zone. In the shoulder press the power zone is used for stabilization only. In the push press the power zone provides not only stability, but also the primary impetus in both the dip and drive. In the push jerk the power zone is called on for the dip, drive, second dip, and squat.
CrossFit Magnitude cites the CrossFit Journal article:
As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement.
More Legs = More Weight
With any shoulder-to-overhead movement, remember to be full of air when you are pushing upward. It is difficult to move weight when your body and core are loose.
As one progresses from the shoulder press to the push press to the push jerk, an athlete should be able to move more weight overhead. How much weight, exactly? 30 percent more, according to some experts. CrossFit SouthBay, in their shoulder-to-overhead article, claims that “If done correctly, an athlete should able to push press 30% more weight than the shoulder press. Similarly, a push jerk max should be about 30% heavier than a push press max.”
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We really want to make UB not just a great community, we want to make it your great community. Feedback is a necessary part of our growth, so thank you for taking the time to help us be at our best! You had some kind things to say as well as great ideas of what you want more (or less) of. Here are…
While the pull-up doesn’t seem all that hard to do, it’s one of the most difficult exercises to even get started with so I came up with this short list of the 7 reasons why you STILL haven’t mastered pull-ups!
WOD- Wednesday, Oct 22
This FRIDAY! Paleo Potluck and Pumpkin Carving! Bring a dish and a pumpkin. 6-9pm No class or open gym this Saturday for the Scream Team competition! Find a partner (guy/guy and gal/gal) to compete with! 3 events, all level …
Main - CrossFit Adult View Public Whiteboard Clean (1 hang clean + 1 full clean) Metcon (Time) E.M.O.M. ALT 8 MIN ALT 3 squat cleans (165/105) 12 pull ups ----------- 5 rounds: 8 front squats 12 burpees 21 kb swings
Congratulations to C/S athletes Galo Arias and Sharon Squire for completing the Warrior Dash over the weekend and to C/S athlete Alicia Asensio for running the Nike Women's Half Marathon on Sunday! We love seeing you all express your fitness in different competitive environments -- so proud of you!
ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS!
- CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar.
- WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)
TODAY'S WOD LIFT 5 x 1* (60-70%) 3 Position Power Snatch (floor-below knee-mid thigh) *1= 1 rep from the floor, 1 below the knee, 1 at mid thigh METCON 3 RFT: 15 Kb Snatch (each arm- 53/35) 15 Ground Release Push Ups 50 Double-Unders How to do the Perfect Kettlebell Snatch
SMR - rhomboids / low back
Banded hip flexor stretch
2x10 hip thrusts
2x10 scap retraction on rings
5 x 250m row sprints - rest 2 mins between attempts, post best and worst time
AMRAP in 12 minutes:
15 push-presses (75/55)
12 back rack in place walking lunges (75/55)
Week 1, Day 2:
5x5 @ 75-80% weighted ring dip
5 attempts for max time in an L-sit
With a 15 minute running clock:
Followed by max rounds of:
(1,2,3...) Hang Power Clean (175/120)
(1,2,3...) Burpee over the box jump (24"/20")
*do the long 800m course, then around the building twice
Every 30 seconds for 8 intervals:
1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds.
Then, rest 3 minutes and repeat once more.
We are long overdue for a good ol' fashioned strength day. Come on down and see if you have achieved a personal record! Check out your results from the last time we did this workout on myResults. Strength Day: 5 Rep Max Deadlift Martin's 190# (95# pairs) Dumbbell Bench Press - now there is a person going for a personal record!
This Saturday the 25th is the Yuba Sutter United Way Spooktacular 5k/10k Run! Race starts at 9am and there will be prizes awarded for best costumes! Let's get out there and represent CFFR!! https://www.yuba-sutterunitedway.org/civicrm/event/info?reset=1&id=15
This week is a special one!
Why you ask?!
Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????
CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.
Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop)
Conditioning – 4 Rounds for time:
4 Deadlifts, 115#/75#
4 Power Cleans, 115#/75#
4 Push Press, 115#/75#
4 Front Squats, 115#/75#
Post results to comments.
CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is..........
"The CrossFit Total"
15 Min to find 1RM Back Squats -3 attempts
15 Min to find 1RM Press-3 attempts
15 Min to Find 1RM Deadlift- 3 attempts
add highest rep from each movement together to find total
In teams of two, with only one teammate working at a time, perform the following within 28 minutes:
6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero)
50 Burpee Box Jump Overs (24"/20")
10 Rds of Cindy (5 pull-ups-10pushups-15 squats)
6 x 100 Meter Sprint Run (50m down and back, then partner goes)
10 Rds of Cindy (advanced do Chest to bars)
50 Burpee Box Jump Overs
MAX Double Unders
Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders.
*for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner.
** advanced player please perform chest to bar pull-ups