did this one a day early. Didn't have time to do the other workout. BW 210

95lbs for 6 reps as a warmup.

(3) 115
(2) 135
(2) 135
(2) 145
(1) 145
(1) 155
(1) 155
(1) 165

I could have gone a little higher, but I was starting to do Push Jerks (where you use your legs twice).

Does anyone remember the last push press max. I cannot remember for the life of me

This looks like fun. I like push press.

Oh, and what's the Crossfit warmup?

Do the SWAT people on the pics shown at the main page know those pics are placed on the site? I can imagine they need to be somehow discrete about their job.
Dan, you can find the explanation of CF warm up routine at Lynne Pitts' Official CrossFit FAQ, on the main page, bottom right, in the section Friends of CrossFit (4th link).

Dan M...

3 rounds of:
Sampson Stretch (1 each leg)
pushups 10-15
o/h squats - broomstick 10-15
pullups 10-15
situps 10-15

I think that's all of it. But check Lynne's Crossfit FAQ (linked under Friends of Crossfit on the right of the WOD entries.)

Laura

Andy, yes.

what's the rest time supposed to be between sets?

Dan M -
Laura was almost right, scratch the pushups and and dips and back extensions.

Chris

jd,

Take as much time as you need between sets. On the singles, you're trying to work up to the maximum load you can use for this lift. You'll need adequate rest between sets in order to safely do that. Record your results and use them as baseline to determine the loads you'll use the next time this WOD comes around and try to increase the loads each time as you become stronger.

3 x 150
(2 x 165) x 3
(1 x 180) x 2 - topped out here
(1 x 175) x 3

1 min. between sets. Looking forward to a bit of rest over the next couple of days. See y'all Monday.

3-65#
2-75, 85, 90,
1-95, 100, 100, 95, 95

las did
3-55
2-65 all sets
1-70 all sets

i tried to do some knees to elbows during warm-up but my right shoulder hurt too bad. zonked from yesterday's disaster. looking forward to rest day!

I have have db's so this is what I did.

40 lbs db each hand w/10 lb weight vest on
5-4-4-4-3-3-3-3-3

practiced my handstands and I am terrible at it.

need a barbell set...for these type of lifts.

95-115-125-125-125-135-135-135-140

Cleaning the weight to the starting position started to become almost as hard as the push presses.

sore elbows this morning so did seated db sh press
20lbsx20reps
30lbsx15reps
40lbsx10reps
50lbsx10reps
60lbsx10reps
70lbsx10reps
80lbsx10reps
90lbsx10reps
100lbsx6reps

In addition to the healing fracture in my left forearm, I now have a broken bone in my left hand after jamming it into the box jump platform yesterday. After giving me morphine the doctor re-adjusted the bone and sent me home in a splint. Most likely the splint will become a cast after the hand doctor sees it Monday.

Guess I'll be getting creative with lower body WODs for a while....

Kelly,

Sorry to hear about your injuries. Rest up, heal up, get creative (as you suggest), and I'm sure in no time you'll be back stronger than ever.

Mike

Right shoulder feels wonky. Limited by that on final 2 lifts.

3x75
2x85
2x95
2x105
1x115
1x115
1x120
1x125
1x130(fail)
1x130

3- 135
2- 155
2- 175
2- 195
1- 215
1- 235
1- 255
1- 275 miss
1- 225

you will need a lot of YBF for that. It seems to have worked on my tummy. HAHAHAHAHA
take care, get better

3x115
2x125
2x125
2x135
1x135
1x145(fail),1x135
1x140(fail),1x135
1x140(fail),1x135
1x140(got it!)

I think I pulled a muscle in my back. Doh!

Warm up two rounds.
3-95, 2-105, 2-125, 2-125, 1-135, 1-140, 1-145, 1-150, 1-160.
Finished with:
Ring dips 3/5
Ring push ups 3/5
ring pull ups 32/5
back ext. 15
situps 15
-------practice with jump muscle ups. Alot harder than I had predicted. Hopefully I will get them now that I have rings.-------
PS. Kelly take it easy for a while and get rest and rehab that hand of yours. Soon you'll be back. Happy Holidays.
L8
Eric-SLC

Ring pull ups should read 2/5, not 32/5.
Eric-SLC

3 - 95 lbs
2 - 100,105,110
1 - 115,120,125,130,135

BW = 175

3x135
2x145
2x155
2x165
1x175
1x185(PR)
1x195(New PR)
1x205(Newer PR)
1x185

Very happy with the results today. After yesterday's WOD, which was an exercise is pure pain, it was nice to have this max effort day.

Heal up, Kelly!

Approached this differently, trying to get a new PR, and it worked!

3x 95
2x 95,95,95
1x 135 (new PR)
1x 115,115,115,115

Ended with couple sets each of dips and tricep pressdowns.

135x3, 175x2, 185x2, 205x2, 225x1, 245x1, 255x1 (missed), 255x1 (missed), 225x1

Got my first muscle-up (finally) at open gym last night. Thanks for all the support and tips at the seminars (Tony, Mike, Robb, Nicole, Tyler, Lauren, Lani - am I missing anyone?)

3x135
2x145
2x155
2x165
1x185
1x205
1x225
1x235 (fail)
1x235 (fail)

Kelly, sorry to hear about the injury. Hope you have a quick recovery.

Fred, Brian - congratulations on the new PRs.

Well I think 115 is my max. I don't have a squat rack or power rack yet so I had to deadlift the weight and then clean it. I could not clean 125 so I dropped back down to 115. I missed my last rep at 115 but then got it on a second attempt without putting the weights down.

3 - 95
2 - 115
2 - 115
2 - 115
1 - 125 (missed)
1 - 115
1 - 115
1 - 115
1 - missed first attempt and got the second

BW is 185. I need to work on my form bad. I keep pulling my heels off the ground when pushing up.

I'll start using Eric P as my name so there is no confusion.

Ryan,

Way to go on your first muscle-up! All the more impressive since you're one of the big guys (215 lbs or so, right?).

What was the key factor, if there was one, in getting over the hump and being able to get your first muscle-up?

Mike

bwt = 175lbs

95 x 3
115 x 2
135 x 2
145 x 2
155 x 1
175 x 1
185 x failed
175 x 1
175 x 1

Yay Ryan!

Kelly - rest well and heal. My husbands doctor told him to take extra minerals while his bones were healing. Don't know if it will help you too.

Did a 3+ mile run for warm up.
3 @ 45#
2 @ 65
2 @ 95
2 @ 135
1 @ 155
1 @ 185
Dropped back down and started with singles and doubles with 135. Finished with some O-lift technique practice.

Still recovering from a 5 hour USMC Martial Arts session yesterday.

3 x 65
2 x 75
2 x 85
2 x 95
1 x 105
115 (fail)
110 (fail)
1 x 105
1 x 105
1 x 110
115 (fail)
At 115 it just stopped dead about halfway into the press and wouldn't move another inch. Next time.

3x100
2X120
2x130
2x140
1x150
1x160
1x170
1x180 fail
1x170

Hey tj
Probably something simple...
YBF?
What?
mh

Hey tj,
YBF?
What?
mh

3x135,2x145,2x155,2x165,1x175fail,1x170x5

I'm beat after this morning sparring session, so skipping this one although it looks really good. Have a great weekend everyone!

Suprised myself here by getting very close to my push-jerk PR doing push-presses. Missed it by five pounds. Now I'm quite curious to see how my push-jerks stack up.

BTW=150. Push-Press Poundage Posted Pelow.
110X3
120X2
120X2
130X2
140X1
150X1
160X1
165(failed to lock out)
160X1(barely, I called it a foul)
150X1
150X1

-D.

Started with 5 mile trail-run and the Crossfit warmup, but could not bear to stay inside doing push presses on such a pretty day.

So I figured--since I never make it to CFNorth's Suffer on Saturday, I'd come up with my own SOS routine:

- 400m uphill/downhill sled drag, with 66% bodyweight in the sled (80lbs for me) and 34% in a backpack (40lb).
- two 15ft ropes, hung a yard apart. 5 ascents/transfers/descents.
- Target practice with 15lb football: 12 traffic cones arranged from 9 to 27 ft away from throwing position. Knock 'em all down, alternating throwing arms, and move on.
- 5 rope climb/transfers.
- Repeat 400m uphill/downhill drag.

The thing took me 58:39, but I got stalled longest on the target practice. I knocked down the first couple rows of targets with a sweet spiral, but when my spiral lost range, I started to 'put' the ball and lost my accuracy. I had to step a yard closer to take out the last target.

Anyway, fun day all around. I'm gonna post this workout on the message board too, if anyone has feedback/criticism for me.

maxed at 130 lbs.

Did two consecutive right one arm pullups!!!!!

I think I can do three, did a bunch of singles prior. Did two one arms with my left (not consecutive though).

200x3
205x2
215x2
225x2
230x1
235x1
240x1
245x1
250x1

This worked out to be a good progression for. I usually either start out too light and fail to get the full WOD effect or I go to heavy and stop progressing.

Alright, thanks for the link to the warmup.

The weight I did:

115
125
125
125
135
135
145 (turned into a push jerk)
135
135

First time doing this

3x135
2x155
2x175
2x185
1x190
1x195 failed
1x195 failed
1x195 failled
the 185 went up easy then the bottom fell out!

Man mechanics seems to be essential with these.
I thought ii saw a recommended Olympic Lift teaching video..anyone recall?

YBF does for injury what penicillin does for infection. We swear by it!

What is YBF? What does it stand for? Where do we get it? Is YBF a joke taht I am missing?

YBF...I only know 1 YBF, and it's not very nice.

3-115
2-135
2-145
2-155
1-165
1-175
1-185
1-195
1-195

pst training:

last hard run day...
400s for warmup and cooldown
8:00/mi pace intervals...1x800 followed immediately on the interval by 4x400
3:01/1:25/1:28/1:28/1:28...took an extra :30 rest after 2nd 400

oxygen seemed to be the limiting factor for speed, so i hope this translates well at lower altitude (my goal is a 9:00 1.5mi but anything under 10:00 will do)...i really just want to get this thing over with.

90X3
100X2
110X2
115X2
125X1X1
127.5X1X1
130X1
140X1
Hadn't maxed these before, so I had no idea what I could do. Did an extra set and got it, should have gone a bit heavier.

115x3
135x3
155x2
165x2
175x2
185x1rx5s cleaned all them first

supersetted with knees to elbow x7r x10s

Kelly, you've gotta start taking better care of yourself! Are you getting enough rest and all that?

I surprised myself a bit with this one. I'm stronger than I expected to be.

3x95
2x105 105 115
1x125 135 135 145 160 170[PR]

There's an extra 1-rep set in there because after I did 160 I knew I had more in me so I did one more with 170. I might have made 175 to 180 but I decided not to push my luck.

This surprised me because when we did Barbell Thrusters a few weeks ago my 1RM was 155. I didn't expect to be able to do more than that with the Push Press.

Push Press:
3x 95#
3x 115#
3x 135#
2x 145#
2x 155#
2x 155#
5x (1x 165#)
Couldn't find a previous push-press WOD (notebook @ work) but this is 10# more than my 1RM in the push jerk from October.

I have been praticing my false grip pullups and today they paid off with my first muscle-up, not only one but two consecutive. Thank you crossfit. PHILIP PFEIFER

Philip, congrats on your first muscle up! That is SO AWESOME.

Warm up: joint mobility + slingshots and tactical lunges with 26lb kb and then 36lb kb.

Push press 104 lbs: 3-3-2-2-2-1-1-1-1
(used two 52lb kettlebells)

Finished up with 5-4-3-2-1's of pullups, overhead squats (with a bungee cord), and crunches.
With the bungee cord I can actually keep the "bar" behind my head down into the bottom of the squat. It's hard on my shoulders though. I'm hoping if I just keep doing it the flexibility will work itself out.

(3) 65
(2) 75
(2) 95
(2) 105
(1) 115
(1) 135
(1) 145
(1) 165
(1) 165 (Fail. Locked it out then almost dropped it.)
(1) 115

I wasn't sure where to start, and didn't know how far I'd get.
3x65
2x75
2x95
2x95
105
115
120 (failed)
120
120 (failed)
Once I got going I thought I might reach my bodyweight (130), but fell short. I'm still pleased with my effort and looking forward to doing this again with a few more WODs under my belt.
-Brandt

bwt 175#
3x135
2x145
2x155
2x165
1x175
1x180
1x185
1x190 miss
1x190

finished up with recon rons pull-up workout level 16 on pull-ups and dips.
Also did 25 unanchored sit-ups

3 x 65
2 x 95, 2 x 95, 2 x 95
1 x 105 (got it on second pump)
1 x 105
1 x 115
1 x 115
1 x 125 (failed)

Finished with 30 minutes on the bike.

3 x 100
2 x 110
2 x 120
2 x 130
1 x 135
1 x 140 PR
1 x 135
1 x 135
1 x 135

All sets began with a power clean.

(3) 135
(2) 155
(2) 165
(2) 175
(1) 180
(1) 185 (miss)
(1) 185 (miss)
(1) 185 (miss)

I got the clean on the ones I missed but could not push it all the way overhead. I maxed out at 190 with just the clean a few nights ago. Bwt = 190 lb

bwt 110
65x3
75, 80, 85 x2
90, 95, 100, 105, 110, 115, 120 x1
lots of clubs in between: 10s, 15s, and the 35.
Finished with alternating one-hand kb swings: 3x30 with 1pd and tac lunges x 20.

Congrats Ryan and Phil!

Kelly, heal fast! Good thing you can do one-hand pushups...

3@135
2@145
2@155
2@160
1@175
1@175
2 failures @ 175
1@155
1@155
1@155

3 x 125
3 x 145
2 x 165
2 x 185
2 x 190
1 x 195
1 x 205
1 x 210
1 x 215

3x45(bar)
3x95
3x105
2x115
2x125
2x135
1x145
1x155
1x165 form went to crap on this one so I didn't try any more. All lifts were cleaned from floor. My cleans felt a lot better after Thurs instruction. Thanks again.

Thanks Ryan. Also, a big congrats on your first muscle-up.

Congrats to Phil as well for the muscle-up.

sean, congrats on the 1 arm pull-up!!

Thanks, everyone. Way to go Phil and Sean!

Mike asked, "What was the key factor, if there was one, in getting over the hump and being able to get your first muscle-up?"

I'm guessing it had something to do with the 60+ kids in the same room, some of whom I coach. Also, the rings at the facility are thinner than my homemade version in the garage. Helped maintaining a false grip that much easier. I put in my order for power rings a few days ago, can't wait till I get them.

You'll
Be
Fine!

push press
3x95#
3x115#
2x135#
2x135#
2x145#
1x165#
1x185#
1x185#
1x170#
1x190#
BW = 168#
added some low rep sets of DL & squat snatch.

Warmed-up with 31-minutes on the treadmill at a warp-speed walk...

115x3, 135x2, 145x2 (fail), 140x2, 145x1, 145x1, 155x1 (fail), 150x1 & 150x1. Rested 2-minutes between ALL sets.

Did competetive lifting in high school and that's what the judges allowed between sets on max efforts (2-min). For me, that's a good rule... NOT set in stone however for everybody else.

body weight = 200#
max. push press today = 205#

3: 95
2: 115
2: 125
2: 130
1: 135
1: 140
1: 145
1: 145
1: 150 (failed)

Wanted to push harder, but no where to drop weight if I failed badly...

bw: 170#
3x105
2x115
2x110
2x110
1x115
1x120
1x125
1x125
1x135

3x95
3x115
2x135
2x135
2x145
1x145
1x145
1x145
1x145
1x155

First time with push presses. Had a lot of energy today so finished with 4 rounds of 2 min. fast run (in between sprint and jog) and 15 pushups no breaks.

3x135
2x155
2x155
2x165
1x175
1x175
1x175
1x185(PR)

Oh, I thought YBF stood for Young Balkan Female, and I was wondering why Matt knew one that was not so nice!

late post: for Darryl
135 x 3, 155 x 2, 165 x 2, 165 x 2, 175 x 1,
180 x 1, 185 x 1(PR), 195 x 1(feeling froggy...fail....doh!), 190 x 1(fail), 190 x 1(PR)SAB for Adam except fail at 185 forward. Went back to 135 to work on form, completed 135 x 5.

BW=212
3x 110
2x 150, 160, 170
1x 200(F), 180, 190, 195, 200 PR, 205 PR

got up to 155 (BW)

BW=175

3 X 95
2 X 105
2 X 115
2 X 125
1 X 135
1 X 155
1 X 165 (FAIL)
1 X 155
1 X 135

Just did this after doing Helen! Only in CF can you say that and get away with it!
3x95
2x105
2x115
2x125
1x135
1x135
1x145 miss
1x145 miss
1x135
1x135

3x37kg
2x47
2x47
2x47
1x48.5
1x52
1x54.5
1x57
1x59.5kg

Not a great effort, but it matches my last Push Jerk max effort PR, so I guess I should be happy that I'm progressing.

PushPress:

3*80
2*90
2*100
2*105
1*110
1*115
1*120
1*125
1*130—PR!
1*135—PR!
1*140—PR!
1*145 (fail)

Officially my best crossfit performance to date. Beats my lifetime PushPress PR by 15lbs and it beats the C&J PR I set on crossfit by 5lbs!

60x3
70x2x2
80x1
90xfail to clean ....twice
80x1
85x got clean not press
85 fail press
80x1
82.5x1 yay

bw85

4935 Well put!