What better way to spend your Friday night than at the Fort?

Press

3-3-3-3

How are your press numbers coming along? Anyone feeling like they are PR'ing all over the place, but your press is stagnant? This isn't a terribly uncommon problem to have. Developing our strength in the press is kind of a slow process. One thing that will help are the fractional plates that we recently purchased. They are neon colors, and you can find them between the bar racks. If you've tried pressing 60kg's a bajillion times and it goes nowhere, step it back down to 59.75kg's; you now have that ability! Once you are outside of beginner-land, PR's aren't going to happen every time you walk through the door. If your press numbers are stuck, use the fractional plates, work your handstand push-ups and see what happens. It's like magic.

The metcon yesterday was a chipper - my favorite! We did 1 round for time of:

10 cleans (60/40kg)
50 sit-ups
8 cleans
40 sit-ups
6 cleans
30 sit-ups
4 cleans
20 sit-ups
2 cleans
10 sit-ups
15:00 cutoff

Since full cleans were prescribed, we took the barbell off the floor, and caught it in a full squat. It's an amazing full  body movement! Know what is NOT an amazing full body movement? Anchored sit-ups. Anchoring your feet is an assistance, thus allowing for more speed. Just to be fair, we don't allow anchoring for any record board attempts. If you'd like to use anchored sit-ups in one of the daily WODs, go for it! Just be aware that you're altering the movement slightly, just like kipping pull-ups alter the movement slightly from dead-hang pull-ups. If you want to do what MOST people at the Fort are doing, do unanchored. If you want to go really fast, do anchored. Personally, I vote for unanchored. When you are 87 and have to sit up in bed, do you want to have to search for something to hook your feet under to stabilize you enough to sit up?

Connie shows us her triple extension