Barney St Anton Strict Press Challenge - Get Fit Over 40 Entry

I saw some of the other Fitness folks here on YouTube getting in on the Barney St Anton Strict Press Challenge and so I thought I would give it a go, the cutoff is today I think so trying to get ti in on the wire...

The challenge is pretty simple and there is nothing to be gained other than bragging rights but these challenges are all in good fun and help to unite the Online Fitness Community and introduce everyone to other new people they may never have run into.

Here are the basic rules:

• Weight yourself and use half your body weight as your overhead press weight.
• Do a full shoulder press, touching the top of your chest a the bottom and a full lockout on the top preferably with a pause.
• No more than 5 seconds between reps.
• No use of legs to gain drive, so no push.
• See how many reps you can do before failure :)

I did 23 reps (was trying for 25), not bad for an old guy! Thanks Barney St Anton for putting on this Strict Press Challenge and a big shout out to everyone that got their entry videos in!

CrossFit Langley - Max Shoulder Push Press Workout

It's been a while since I could go heavy on anything to do with shoulder press especially when a straight bar was involved. But I have to say my do-it-yourself shoulder rehab routine has paid off and I am almost at 100% again with my left shoulder (been doing lots of shoulder maintenance and stretching).

The actual last time I went for a 1 rep max for Push Press was way back in September of 2013, back then I did not break 200 pounds but then again I was a lot lighter and had not been training very long for strength. Even though I'm not a big fan of 1 rep maxes, I decided to see how far I could take my Push Press at Langley CrossFit. Leg drive is very important for push press and my leg strength has really come up since last year which I think has really helped me on out with my Push Press.

Well I got my Push Press right up to 245 and even made a nice attempt at 255 but fell a bit short. Still a great increase in weight and I am very happy with it.

Here is how this full workout went down...

3 Round Warmup:

• 5 Bar Push Press
• 6 Pushups
• 100m Row

Main Push Press Shoulder Workout (7 Sets):

• 135 x 5 Reps (Not Shown)
• 165 x 3 Reps (Not Shown)
• 185 x 2 Reps
• 205 x 1 Reps
• 225 x 1 Rep
• 245 x 1 Rep
• 255 x 1 Rep - (FAIL) 

Metcon Tabata 20/10 (8 Rounds): 

• Dumbbell Push Press (25 pounds)
• Shoulder Side Raises (20 Pounds)
• Skull Crushers
• Pushups

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.

Build Wide Shoulders - Muscle Target Zones

Another new video series I am starting that will be named "Muscle Target Zones". These fitness videos will focus on individual muscle groups and I would consider them to be more advanced videos, although people doing basic workouts that want to target a weak or problem area can also benefit from these video.

In this first Muscle Target Zones video, I'm featuring Shoulders, for me shoulders have always been an area that I need to do extra work as I do not naturally have broad shoulders. To offset my shoulder deficiencies I make sure to do a few more exercises and a few more sets. In this video I show you some of my favorite shoulder exercises that have helped me to overcome my naturally narrower frame.

Some of the exercises I show in this Muscle Target Zones video are:

• How to properly warm up your shoulders and prevent and correct shoulder injuries.
• Shoulder Press using a straight bar and dumbbells.
• Shoulder Raises or "flies" in the rear, side and forward positions.
• Upright Rows using a pulley system and also dumbbells.
• Shoulder Shrugs using dumbbells.

Watch my Targeted Shoulder YouTube Workout Video:

CrossFit Langley - Max Shoulder Press Workout

This Shoulder workout day at CrossFit Langley I recorded on Tuesday, it takes me a while to get caught up with editing and posting sometimes ;) We where working on some heavy Strict Shoulder Press Press going for a 1 rep maximum, my body weight is 180 pounds right now so I was hoping to get 180 but just didn't have enough to pull it off or at least I thought. It felt like I had stalled out but looking back on the video I was still making some progress and should have kept pushing? After the heavy Strict Shoulder Press, we did three more sets of 8 behind the head Shoulder Press to really exhaust the shoulders.

Here is how the Shoulder Press reps broke down:

• 115 x 4 Reps
• 125 x 3 Reps
• 135 x 2 Reps
• 155 x 1 Rep
• 175 x 1 Rep
• 180 x 1 Rep (FAIL)

If you live in the Langley area and want to try out a great no pressure CrossFit Gym then checkout CrossFit Langley.

• CrossfitLangley.com
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• 604.800.3318

Workout Journal - Shoulder Press Max - 175 Pounds

So far I have not recorded any personal best to date for my max 1 rep Shoulder Press or also called the Strict Press, I have recorder a personal max best for Push Press but there is some leg involvement with Push Press that gives you some extra momentum which makes the Push Press much easier to lift heavier weight than a Strict Press or Shoulder Press.

Anyways, today I just barely pushed out one rep of Strict Shoulder Press at 175 pounds, this was after working up using a 3-2-1-1-1 approach to get to my 1 rep max. I figured it was a good weight since my body weight is only at 180 right now, think I will set my new goal to be at 200 pounds for 1 rep :)

Here is a great PDF link on the Press!