Friday – 151204

Zoe Cangas

I have a love/hate relationship with the Press. On the hand, I love simplicity. “Can you put this over your head?” On the other hand, I hate that it is SO HARD to increase the Press. It takes time and patience, and the gains come more slowly than the bigger lifts.

The Gold Standard for the Press for a male is to lift his own body weight overhead. For a female, three-quarters body weight will do just fine.

In 3 weeks, when we retest our max, I’ll buy a Fit Aid for any guy or gal that can make that standard. (Sadly, I cannot.)

Last but not least, Zoe, I love the finish position here: directly over the back of the skull or the pony tail. Keep up the Strong Work.


Spealler Warmup
CrossFit Warmup


Juggernaut, 3’s Wave – Accumulation


7 x 3 @ 75%

Final Set is for Max Reps
Stay 2-3 Reps shy of failure


“Found My Mood Ring”

100 Double Under
45 Wall Ball
15 Bar Muscle Ups*
30 Wall Ball
10 Bar Muscle Ups
15 Wall Ball
5 Bar Muscle Ups
100 Double Under

*Sub Burpee Pullup
**Compare to 141205

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