W.O.D.9.18.12

Floor Press

3-3-3-3-3

then:

AMRAP in 7 Minutes

10 Box Jumps (20/21"-24/25")

30 Double Unders

What is a Floor Press: 

It's just a bench press from the floor. We will do it narrow gripped, with your elbows by your sides to mimic the pressing position of the push-up and ultimately the handstand push-up.

The Floor Press is essentially a Bench Press minus the actual bench.  At the bottom of each rep, there will be a momentary pause before locking the bar out over the chest. The pause at the bottom of a Floor Press does two things; firstly it removes the stretch reflex normally present in Bench Pressing. This will produce a similar training effect as seen in Box Squats where the pause at the bottom forces your muscles to move the weight without the benefit of an elastic rebound.  Secondly, a slow and controlled Floor Press will protect your wrists and upper arms. That's also pretty important...

Community Notes:
Paleo 101 - Intro to Nutrition is on Tuesday, 9/18 at 6:30pm. If you have recently completed Fundamentals, there is a nutrition session included in that package. Take advantage of it today and meet Laura in the CFKoP lobby.

Plentus is hosting a Clean and Jerk Clinic on Sunday, 9/23 from 11-2PM sign up in MindBody today.

How is your nutrition challenge going? 
 Friday evening we are hosting a Paleo/Zone Potluck at the box. Bring your favorite dish to share and a recipe of what it is...This will start at 6:30PM and run through 9:00PM.

Quote:

"By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired."

Franz Kafka

Results:
Pat 185/170
Chip 225/188
Lam 165/289
Ben 155/145
King 175/170 rx+ 30"
Oleg 205/130
KT 110/240
Wax 225/167
Jay E 225/130
Susie 85/50 Du ATT
Ellie 75/170
Gina 85/136
Coxhead 225/361Rx
Bryant(visitor) 205/220 SU
Bre 75/160 SU/DUA
Barb Z 95/130 Rx
Nick Z 200/281 Rx
Rob M(visitor) 175/240 SU
Steph V 125/90 Rx
Chris T 65/123 DUA
Jonathan 205/130 21"
Kara 65/116 DUA
Dawn 65/140 SU/DUA
Sarah W 75/56 DU
Susan B 105/135 DUA 24"
Keith 145/253 Rx
Kevin 245/252 Rx
Ryan 335/98 Rx
Aimee 120/250 Rx
Justin H 205/340SU
P 335/284 Rx+ (30")
JZ 150/184 Rx
Joy 85/198 Rx
Roman 165/160SU
Hamid 155/:)
Joe C 200/204 Rx
Vinnie 185/240SU
Justin R 170/199 Rx
Peterbutt 170/273 Rx
Dig 150/170SU
Sharon 135/160ish Rx
Schaefer 300/283
Oji 185/120
Jess C. 100/159
Denise 85/168
Paul - / 59 (push press)/280
Dan (from CFG) 205/323
Leslie 90/376 (SU)
Kyle 185/201
Sean 225/310 (SU)