May 20, 2004
6 rounds, 21-15-12-9-6- and 3 reps, for time, of:
Back Squat 95 pounds
Shoulder press 95 pounds
Thank Coach Burgener for the workout. Best known time: 8:47 by Greg Amundson.
Post time to comments.
Dave Camarillo at the CrossFit summer camp!
Posted by lauren at May 20, 2004 7:16 PM
The 95# presses killed me, they were really push presses...anyway 19:26
Just got my rings and used them for the pullups in this wod. Ring PUs are a lot harder for me than using the bar and my sets were broken. Shoulder Press also killed me. Time not so good but a great workout. I really want to start doing muscle ups so I tried to pullup as high as possible. ....28:02
So many things to work towards and they are all hard but that is what makes this program what it is. However, to know someone did this in 8:47 is freaking ridiculous.
No pull up bar available in the gym i used today, so substituted with Barbell Rows @ 95lbs.
Managed 12:06 - dont think I would have been so fast with the pull ups!
Shoulders died on this one.
Are the situps done w/ feet anchored or not? And the shoulder presses are supposed to be done standing, like a push press without the dip?
Back from Normandy: what a lesson, to stand in the British and American cemeteries there, to get some sense of the sacrifices made by so many; and to walk on the beaches, facing the enormous German fortifications, and feel what it was like fighting through the hedgerows. Pushups, squats and runs fell into their proper perspective. Anyway, today was a great workout, 19:05 only by dint of combining the last two sets into a single set of 9, thus saving time between stations.
Interesting set. I was surprised at how much the squats impacted on my pressing (or is it stabilization?) ability with the military presses that followed. By the time I got to the v-ups (which I used in place of the sit-ups) in each round, I was breathing pretty hard. Made it through the 1st round w/no broken sets. After that things kind of fell apart for the next two rounds with the exception of squats. Total time was 14:21.
I've seen people post both anchored and unanchored sit-ups, so I think it's up to you. Shoulder presses are done from the standing position with no leg/hip contribution to the movement. If I remember right, it's best to avoid sitting shoulder presses because the compression forces involved wreck havoc on the spine when in that position.
Hope this helps.
Broken sets pullups 1st 2 rounds: 16-5, 12-3. Improved since last effort.
Did 95# push press v. press: 7-7-7, 8-7, 8-4, 9, 6, 3. Presses improved from set to set.
Great session; happy with result even though very slow comparitively.
8:47 truly amazing!!! I was only able to finish the first round in 7:00.
19:56 - Ironmind "Eagle Loops" finger pullups, 75# presses, situps anchored by kettlebell
First set of pullups done using only the first and middle fingers of each hand (no breaks!), the remainder done using three each hand. My fingers were like little claws after those sets - getting them out of the loops was a challenge and gripping the bar for squats was tough.
Squats were no problem, but the presses following were. I did strict presses with no leg drive, clavicle to full extension. 75# wiped me out and there were many breaks. I probably would have had a better time and much less agony doing full range HSPUs.
Situps were anchored by holding my feet around a kettlebell.
Just started back after a 2 week vacation. Welcome home. Time 22:23. Felt alittle week.
First post in a while, sinus infection.
Atkins - thanks.
How do most crossfitters perform the situps? I think that unanchored are much harder, and I haven't seen many people doing them unanchored.
24 Minutes per Spec
Shoulder Press killed me
6 rounds, 21-15-12-9-6- and 3 reps, for time, of:
Pull-ups (no breaks)
Back Squat 95 pounds (no breaks - thighs parallel to ground)
Shoulder press 95 pounds (7,7,7/6,4,3,2/4,4,4/4,3,2/3,3/3)
Sit-up (no breaks)
TOTAL TIME= 26:36
Back from a week of vacation... brought my pull-up #'s back to my PR but had trouble with the shoulder presses.
22:41 I made a mistake and added a set of 18 to the mix for 7 total rounds. I used 75# for the squats and shoulders which was hard enough. No breaks on the pull-ups which surprised me.
This was a great metabolic conditioning workout. I was panting for breath. It took me 11 minutes just to get through the first round. People who can complete this workout in under 10min are truly inspiring.
Did the pull-ups on my new power rings!
Used 43.5kg (95.7lb) for Back Squat and Shoulder Presses
Back Squats were not really a problem
Shoulder Presses destroyed me!
Sit-ups were pretty easy
Time: 30min 10sec
When you guys talk about weight, does that include the bar or without the bar. ie 95 pounds would be the Oly bar plus 25 on each side?
Pull-ups - Narrow, parallel grip. First set 15, all sets broken.
Back Squats - Deeper than parallel, higher than the grass. All sets unbroken.
Shoulder Presses - 75#. All sets broken, but a little easier than pull-ups.
V-Ups - All sets unbroken.
Squats and V-Ups were easy but I had to do them slowly to avoid breaking form.
Kelly, I am amazed once again. Two finger pullups, my goodness. My open-mouthed congratulations once again.
Pull-ups 14,7 / 8,4,3 / 6,6 /5,4 / 6,3
Squats 95lbs 21,15,12,9,6,3
Presses 95lbs 10,6,5 / 6,4,5 / 6,6 / 5,4 / 4,2 /3
Swiss ball crunch 21,15,12,9,6,3
Didn't think my time was too bad until I read the other posts. Damn I need alot of work!
Thanks Adam - I don't think I'll do them again for high reps until I actively work up to it. My fingers are quite sore and my forearms feel a bit strained.
Wouldn't let myself rest, though the transit time from the pullup bar to the squat rack served as one. Pullups and squats felt real strong, full range of motion. The shoulder presses were another story. I'm sure I cheated a little on the later reps and used my legs a bit.
Mispost - shoulder presses @65#. Wishful thinking.
Awesome workout despite my poor time.Subbed #95 barbell presses with #35 kettlebell presses.
Worked out with Mark tonight and he thoroughly humbled me.Didn't see him take more than a 10 second rest if that.Nice work Mark!
I tried the presses with 95, but only got to 7 on my first round before realizing I was in over my head with that weight. Completed remaining sets with 65 lbs. Broken pullups on sets 3 and 4. I didn't take any breaks, and was huffing. People in the gym ask what I'm training for...I just have to tell them I'm a glutton for punishment.
May have to turn the A/C on tonight...
Weights were per spec. Ass-to-ankles on squats, shoulder press was neck to full extension (not 90 deg. to lock). Slightly wider than shoulders grip/dead hang for pullups.
I've had enough of this work trip and exercising in strange gyms. I want to go home...
23:40; 95# squats, 75# presses. Had to break first set of squats and first 3 sets of presses; no breaks on the rest.
95 lbs sounded too light so I bumped it up to 135lbs. What a mistake!!! Finished in 25:34, but by shoulders are fried!
95lbs sounds sooo nice.
Had to break up the pull-ups
Used 2 25 lb dumb bells for presses
95 lbs Back squats - all sets good
Substituted crunches for sit-ups.
I liked this workout...had me huffin' and puffin'
Yes, the weights include the bar.
95 lbs. = bar (45 lbs.) plus 25 on each side.
I'm a little confused. should you do all the sets of one exercise first, or do all the exercises for 21 then all the exercises for 15,12,9 etc ?
Do all the exercises in order, 21 each, before moving on to the next round.
Shoulders and traps still hurt. I too did the 18 set for all exercises. Had lots of broken sets on pullups and presses. Squats and situps OK.
Kelly you are a monster!
Pull-ups are my weak link. All sets of pu's broken. Squats were exhausting. Some shoulder press sets were broken. Sit-ups were knee to elbow crossovers.
did this one today since I missed yesterday
Back SQ @ 95lbs - 21/15/12/10/6/3
Pullups - 5/5/3/3/2/2
Shoulder Press @ 95lbs - 15/12/12/9/6/3
Situps - 20/15/15/10/7/5
TIME - 29:35
this one felt good.
Used the full 95# for the presses even though it was tough going. The presses were by far the most difficult part of this workout for me. Pull-ups felt great.
One day behind.
1st and last 2 sets pu's unbroken, all others broken.
All other movements/sets unbroken.
No pullup bar, so I did 6 rounds of:
Thick bar RDLs, 5 x 145 lbs.
20 kettlebell swings, 35#
About 20 minutes. Nothing great. Feeling very beat up today, though.
Used 80#. Felt like a**. Got held over at work because of a homicide and a near riot at a hip-hop club. 26mins. Lots of push-presses.
This was a little tougher than I expected. The presses were mostly push-presses, I don't give a damn, it's all good. All pull-ups were broken up except the last 3. Mixed back squats with front squats...just to add more variety. St.Clair and I really dig these 4 exercise workouts for multiple rounds...you never get a chance to stop and think.
Great workout. Pappas and I had a good time with this one. I didn't have to break up many presses, but my arms felt like they were going to fall off.
I lost time finding the right weight for the shoulder presses--ended up using 65 lbs. and still had to break up sets.
I'm a pretty big guy, so these fixed weight workouts actually favor me, but I decided to try a couple experiments. First off, I did what I think I'm going to call Sticking Point Weighted Pullups, where the weight stays on the ground until my arms are roughly 90 degrees. This ought to work the finish, and also teach compensatory acceleration at exactly the right spot. The theory ought to work for the lock out (Lock UP?) too. I used 25 pounds.
I bumped the weight up to 135 to blur the line a little between a heavy weight workout and a fast workout. I did box squats for like ten reps, and that wasn't hard enough, so I did squats where I sat a second on the box, then jumped up to where I got 3-4" off the ground. That was fun, in the sense that I've taught myself to view nausea as fun. I did regular overhead presses, no legs on any of them.
Anyway, the time was 50:40. Not too swift, but it was a great workout. I actually bought one of the recovery drinks at the front desk, which I've never done before.
Broke presses into multiple sets on 21- and 15-rep rounds. Broke chins into 2 sets on 15-rep round.
Lost a few seconds every set because I don't have a rack--I had to clean the weight in order to position it for the squats and the shoulder presses.
Like James I was without a rack and cleaned the weight for squats & shoulder press. Started Crossfit last month and it has exceeded my expectations.