My goat…pushups. Over the last year I have worked on pushups, and while they still remain my ‘goat’ I have improved GREATLY! When I started crossfit almost 3 years ago now a pushup was out of the question, pretty much laughable. Over the years I have gone through the scaled versions to reach my ability to tackle high volumes of pushups with proper form. In fact, I do a mimimum of 30 reps a day in the cf warmup.
The key to a pushup is proper form. It’s not the sagging center that you see high school football players, or the mt. peak you see so often. It’s a hollow plank, leading to chest to the deck and full extension at the top.
I do what is known as ‘thumping’ at our box. I want there to be no mistake that I’m using proper pushup form, so when I reach the bottom you can literally hear my chest hit the deck. There’s nothing worse in a competition than hearing ‘no’ from your judge. My goal in competition is to have perfect reps. It may take a few more seconds, but not nearly as many as you’ll lose both physically and mentally from missed reps that you have to redo.
Yesturday’s WOD #1: Chris’s 29th BDay WOD
Row 29 calories
29 Pushups (CTD)
29 DB Squat Cleans (25lbs)
29 Calories on the Row
Yesturday’s WOD #2:
50m walking lunges
100m broad jump