ouch

Wow looking forward to having shoulders that look like bowling balls. haha

Oooooh... Ahhhhh... this is new. Cool.

I didn't know supermodels did CrossFit now!

Congrats Tom!

I know them from somewhere.... but where?

yeah, that bald guy is *so* hot right now...
(done in best Mugatu voice...)

gettn ready to CF again after 4 months of knee treatment and doin rewritten Wod's. Fingers are crossed.
This one one is surefire deltoid catatonia.

Ladies, the ridiculously handsome guy on the left in the sweaty crossfit t-shirt is Chuck Norris's illegitimate son, Russ Greene. He can be reached at 831-869-8135. Just be ready to clean up in case he says "Booya!"

Dang it, I coulda been famous too, if I'd remembered how the self-timer worked.

Welcome back TimM.

what is the difference between the shoulder press and push press?

Christian, with the shoulder press you have to stand with stationary legs, but with the push press, you can use dip down and use your legs to carry momentum through the bar.

I'm not clear on the difference between the push press and push jerk, despite having just looked at the videos in Exercises. A written description by somebody would be appreciated.

just started crossfit. great stuff glad to be a part, ready to rock it tomorrow!!!

Hi Russ!

See ya in Florida.

Mom and Dad

Matt T.:
Push press: dip and explode the weight up to full extension in one movement, pressing to lockout with your arms.

Push Jerk: Dip, explode the weight up, and drop under to catch with arms extended. Then OHS the weight the rest of the way up. There is a double movement in the PJ, that is not there in the PP.

The progression works the shoulders to failure, so that you rely more and more on your total body(and less on arm strength) to get the weight up as you move from SP to PP to PJ.

This workout seems much more difficult when you think that you have to put 95# overhead 150 times, in a row.
I'm now off to see if my gym membership card has been reactivated, allowing me to get into my 24 hr gym(not 24 hr fatness) and complete it. If not I still have a few others to make up.

Andy,

"This workout seems much more difficult when you think that you have to put 95# overhead 150 times, in a row."

That, my friend, is why we do not think in terms like that! I was sitting here thinking that 5 reps isnt that bad. I wanted to keep thinking that until I hit the gym. You ruined it.

65# - 16:53. The strict presses became very tough the fourth and fifth rounds. Full arm extension overhead on all reps. This one was a bear. My shoulders are cooked all the way through.

Needed frequent breaks so I had plenty of time to write down the splits from the five rounds:

2:41
5:49
9:30
13:22
16:53

No need to do the scheduled double 44# kb clean and press ladders tonight...that can wait a day or two.

Ryan,
I concur - I could have done without the math on this one (thx Andy!). Hope I can hook up with CF DC when I get back to the States!

19:38 as Rx'd, 95# SPx5, PPx10, PJx15.

Agree with Kelly, the strict presses became very very difficult on 4-5. I wasn't sure I would be able to get the bar moving with only arms. I was going to make up the Snatch Balance WOD(light weight, for technique) after, but, hhahahaha. I almost fell down with just the bar.

Splits: comma between exercise, {continuous set},
1:45 ({5, 10, 10}/5)
2:51 ({5, 5/5, 5}/10)
5:25 (3/2, 10, 5/5/5)
5:05 (2/2/1, 3/7, 5/5/5)
4:27 (2/1/1/{1, 2}/8, 7-8)

Any reps not locked out were repeated. This was a good one. Pre WOD BW=231.5

So, needless to say my gym card opened the door to my gym. Thousands of square feet of gym, all to myself. Total square footage needed was approximately 20, 3ft x 6ft for the bar to go up and down.

29:44 40K
3:20 5,10,10-5
8:22 5,8-2,7-7-1
14:43 4-1,6-4,8-7
22:36 4-1,8-2,7-6-2
29:44 2-2-1,9-1,7-8
Last 2 sets I stopped locking out at the top of the push presses. Wondered if that was cheating came back and read, looks like it is. Anyway it helped me to just finish this WOD. Ouch! I`ll be lucky if I can lift a pen tomorrow.

can't strict press 40-odd kilo so went with 30kg

time: 17.06

holy fried deltoids batman...

Oh man is this going to feel good

DC! Way to go, yet another reason for me to move up there!
This one was deceptively difficult.
For some reason I thougth it was 3 rounds, came home to see I should've done five.
3 rounds in 14:43, I will haze myself later during martial arts practice, perhaps some tabata HSPUs....

I'm not going to be able to lift my arms after this one . . .

Tom & DC crew, congrats.
Looking forward to meeting you soon.

cfwu x 2
wod as rx'd: 35:50

thanks
Josh

I notice that the "ID" in the URL for this comments is 1000. Does that mean this is the 1000th WOD posted on Crossfit?

If so, something of a milestone....

10:19
Time to get my head shaved...

Ouch!

As designated 14:03.13

The upperbody work and swimming I did yesterday did NOT help with this. Good one...

Woohoo for DC! look at those supermodels (heh)

Bodyweight = 195

cf + burgnerner WU x 1

As prescribed 5 rounds in 17:39

All push jerk sets broken, most of the other sets were straight through. The strict presses were much tougher after completing the first 2 rounds.

16:47

Used 45 lb bar. Realized after first round that I REALLY should use my legs on the push press and push jerk.

I couldn't see the exercises last night before bed, so here's what I did:
shoulder press: standing stationary, arms only thing moving
push press: did half squat and used momentum to press up
push jerk: did squat, and jumped to get bar up.

Looks like I should have gotten under the bar and squatted again on the jerk, but I'll do that next time!

Frequent breaks, for real.

*groan* I don't think I can even do this with the empty bar!!

Ouch!!

100lb otherwise as Rx-ed

21:13

Awesome workout, but in hindsight the ring dip practice earlier this morning was not a great idea. Managed 9 sets of 3 on the minute and a final set of 5. Best effort by far.

Cheers, kempie

15:29, AS RX'D!!

First time trying crossfit. I did it in just short of 18 minutes. I thought it was going to be somewhat easy; I was wrong. Newcomers shouldn't underestimate

75# - 23:08

I can't believe no one told me there was a crossfit DC! Someone get in touch with me about this.

Oh yeah, I'll do the workout tonight ...

no go, thumb busted

95# first set, last four sets at 75# - 21:55

I forgot the specifics, so I did this as 5 rounds of:
5 x shoulder press
5 x push-press
5 x jerk

That was hard enough, I don't think I could have done 10 and 15 reps of the last two.

This still took about 12 minutes.

Finished up with a lot of "miscellaneous/play" work:

Pullups
HSPU
one-arm snatch
TGU
handstand walking
OHS

That 100-situps / 100 back extensions workout a week ago darn near left me a cripple, so I've been doing back extensions / GHD *every* day since then.

Question: Is there a rest in between exercises or is that up to me?

Thanks!

Josh,
The whole thing is for time, so you want to manage your rest accordingly.

I did some HSPU practice last night -- I certainly felt it this morning. First set w/95lbs, the rest were at 75. It was all too clear that I would not make it through 5 sets at 95. Time was approx 23 minutes, I neglected to start the watch. Good workout!

45:32

Badly underestimated the level of difficulty on this one. Only the first shoulder press and push press sets were unbroken, all the others I had to break up into 2-10 rep sub-sets. Managed to keep to 95 lbs for all the sets save the last shoulder press. Total failure, had to back the weight way back to 65 lbs on that one.

A question:

My time is fairly discouraging. Would I be better off lowering the weight so I can complete the workout in a 20-30 minute timeframe, or should I stick to the heavy weights and accept that I'll be taking much longer to complete WoD? I'm determined to make progress, so either way I'll either increase the weight or tempo, but I'd like some input.

This is my, fourth I think, WOD and I'm really enjoying them, despite my dismal performance. I'd like to add my thanks to Coach for making this resource available.

Rounds and Reps as RX
X
Weight 50#s
= 19:09 + not being able to lift my arms above shoulder height.

Aaron,

Contact Tom Brose for information about Crossfit DC here is his email: tombrose@hotmail.com

Almost too embarassed to post my performance on this one. Not even close to "as RXed" today.

Total time: 15:37

R1: 1:48
R2: 3:17
R3: 3:44
R4: 3:30
R5: 3:16

Subs used:
- After R1, used 80#. Couldn't shoulder press 95# anymore.
- After R2, subbed 10 PP for SP. Couldn't even shoulder press 80#.

Looks like i found a giant chink in my armor: raw shoulder strength. Explains my complete lack of HSPU ability.

Most sets broken, except PP. For some reason those were unbroken except for the second set in R3.

Also, some PJs were weak in the legs and closer to PPs sometimes.

24.08 as rxed

Looking over the other postings, perhaps i should have stayed at 95#, kept the shoulder presses in the mix, and just taken the time needed. Wouldn't have had the same "cardio" impact, i'm sure, but would have forced the shoulders to get busy.

Think i'll be doing some shoulder work over the next little while to get them whipped into shape.

This'd be a good opportunity to practice my HSPUs. Anyone think they'd be a suitable sub for the 95lb Press?

Rest day for me. Been busy, but I back posted all of my workouts for the week. I'll be hitting up the message board tonight... Anyone else out there treated like a freak for eating right????

Don,
in the end, what you choose to do is always up to you. that being said, i wouldve lowered the 95# to a weight w/ which i could complete the WOD in ~15-25. this way the intensity is both high and possible to sustain, and more benefit is derived from the session. also, im pretty sure this has been discussed several times on the Message Board, so you may want to do a Search over there for more input.

Orrin: HSPUs are generally going to be *harder* than a 95-lb press: there's the challenge of balancing yourself, and the (probably) additional load of your BW (unless you're Kelly Moore).

Still, if you didn't have any weights, go for it! I, for one, will be in awe.

Possible alternative (less load than a full HSPU) is to put your feet on a bench with your hands on the ground (fairly close to the bench), straighten your legs so that your backside is up in the air with the , and then do press-ups like that. You can control how much weight you are pushing be varying the angle and loading between your feet and hands.

As Rx'd: 38:14. Holy crap, are my shoulders smoked. Most of the pp's and pj's broken sets. I probably should have gone w/ a little lighter wt, but I'm glad I finished once I started it. One thing's for certain, definitely forced me to learn (in a very visceral way) what Coach is always talking about on those video clips about getting under the weight doing split or push jerks. Before it was just talk, now I GET IT! Couldn't have done this w/o "diving" under the wt and locking out my elbows. (Hip reversal like a mo' fo'.)

36:31 @ 40kg
awesome!

21:39

18:46 as rx'd

Push-presses seemed to be the most effective way for me to get this weight up.

I know what you mean Sean G. Amazing how you learn the push-jerk after SP and PP. It was the only darn way that bar was going up for another 15 reps!!

Great guts pushing through the half hour barrier like that. I start wondering why the hell I do this to myself after about 15 mins ;)

Cheers, kempie

as rx'd 12:29

1:07
3:29
6:17
9:36
12:29

55#-- 17:28

2:12
5:33
9:07
13:29
17:28

Hi all,
Workout as follows
{Skip 180', Push-up (30# tire hanging from head; hands and feet on chairs)x10, Skip 180', DB jumping row (40# DB's)x15, and Rope jumpx100}x7.
Duration 19:50.

Did Fight Gone Bad today with some newbies who wanted to try it.

They did:
1 Min Rower (calories counted)
1 Min Wall Ball w/12# Med Ball (no wall so it was just a vertical ball throw)
1 Min Sumo Deadlifts w/45#bbl
1 Min Box Jumps 18" box
1 Min Push Press w/12# med ball (they couldn't do more than a couple reps w/45# so we had to improvise since the clock was running

Amy:
R: 8/7/7 Total:21
WB:30/30/28 Total:88
DL:19/13/10 Total:42
BJ:21/22/22 Total:65
PP:20/28/34 Total:82 Grand Total: 299

Ataya (She did 24" box jumps):
R: 8/7/7
WB:19/20/8 Total:47
DL:19/17/18 Total:54
BJ:18/20/9 Total:37
PP:18/12/17 Total:47 Grand Total: 207

Zoe:
R: 7/8/6 Total:29
WB:27/25/18 Total:70
DL:14/10/11 Total:35
BJ:17/17/18 Total:52
PP:17/16/20 Total:53 Grand Total: 239

How I did FGB:
1 min Rows (calories counted)
1 min Wall Ball w/20# Med Ball (no wall; vertical wall throw)
1 min Sumo Deadlifts w/75#bbl
1 min Box Jumps 24" box
1 min Push Presses w/75#bbl

Chris C:
R: 10/11/10 Total:31
WB:34/24/22 Total:80
DL:28/16/15 Total:59
BJ:28/22/21 Total:71
PP:17/19/18 Total:54 Grand Total: 295

These new girls were awesome! They were more motivated and whined less than most meat eating guys who try CrossFit with us. While they're going to keep doing aerobics twice a week, they're looking forward to getting some with us again.

BTW...Coach, I love the object lesson that this WOD presents.

On another note, assuming these ladies keep up with the CrossFit, we'll name their group "Team Mosul XX" (you know, as in chromosomes, thanks to the Lygaeus mode).

I think I rhabdo'd my shoulders.

Did 95lbs on the 1st round and had to drop to 75lb for the rest.

18:42

15:22.0

rounds as follows.

5+5 1arm 1pd mil. press
10+10 1arm 1pd push press
15+15 1arm 1pd push jerk

Twice the reps, twice the fun. Me thinks there will not be much handstand work this afternoon.

I had issues with the overhead squat yesterday. I couldn't get pass 70 degrees of the squat with wait over my head. Any ideas on how to fix it?

Yes, I know I spelled weight wrong.

3 rds 11:21 very sore shoulder, spent 20 min rehabibg and pull-ups.

My body told me today should be a rest day... I didn't listen.

Did one set at 95lbs and one at 75lbs.
11:07 (ouch)

Finished with some front lever practice. Hopefully will climb (be it on plastic) tonight.

17:15 as Rx'd. Wow, all aboard the pain train. Fun times...I think.

WOD w/ 67# in 15:00. (37 # bar)
Experimenting for a while with lowering the Rx'd weight on some of the WOD's to try and keep the intensity.
Also my form and ROM(loose usage there...) can always use work, so the lighter weight benefits that too I think.
Push Jerks got real tough to extend the arms and lock out as time went on.
As per Mat G., this WOD is a great progression of bio-mechanics.

23:42
dropped to 85# on Shoulder Press, rounds 4,5, simply could not get 95# moving
otherwise 95# as rx'd

26:20 with 65#
Started out with 85# but was humbled down to #65 by the end of the first round.

1st set @ 95lbs.
2nd @ 85lbs
3rd @ 75
4th @ 55
5th @ 55
32:24 This should be called "the Shoulder Annialator!!!" I could barely wash my hair in the shower afterward!!!!!!!

well, I learned 2 things today:
-55% of my body weight is more than I can hack.
-I can't do a push jerk.

I just kind of went through the motions on this one trying to figure out how to do it with dumbells. I'll come back for more later today. I'm sure the weights will still be waiting for me.

Thx, Kempie. As well for your earlier advice when I first started. Cheers.

28 Minutes with Aaron. Worked on form the first set and then added weight up to the 95lbs. Still nursing bad shoulder. Nothing crazy. I re-read the CF journal RE CF shoulder therapy. Feeling better!

-Dennis

95lbs as rx'd total time 19:45
deadlift singles 225,315,365,415(pr)
this was a killer, feel like i need better form on the jerk press though

1st Round all with 30#
Rounds 2-5 were 20#/30#/20#

23:43

Brian,
To "fix" your overhead squat, work with a lighter weight and get the full range of motion. People learn this lift with an unweighted 45 lb. bar or even a 6 ft. length of PVC pipe. You didn't say how much you may have done it before, but this is a challenging lift and takes a lot of practice to be good at it.

Warmed up with joint mobility and the CFWUx3

Then did 10 sets of 3 deadlifts @ 275

Then WOD as written. 13:45.

All push press and push jerks unbroken. Last two rounds of strict presses broken 4+1...just couldn't get that last one out clean.

I really liked this one!

30:05 as RX'd

Lesson learned, point taken. Failure was imminent in the shoulder press in rounds 4 & 5. The 5x5 shoulder press cycle is representative of the isolation exercises most people do. Using a systemic protocol we lift the same weight the same distance, yet increase the volume 5x. Very dramatic.

This was my first time with the push-jerk, and I didn't find the groove until round 5, but WOW, what a groove. This was a really cool WOD. Thanks Coach.

15:37.88

95# first round, 75# all remaining.

21:10

as rx'd. tried to pace myself and break up sets. and some guy talked to me for a bit, but i stopped the watch for most of it. was a good, but TIRING one. i can barely type right now and keep my hands up on the keyboard.

Hi all,
Workout as follows

DB press (40# db's)x5x20.
Duration 9:15 (left strained rotator cuff was cause for a slower tempo than was anticipated).
Until tomorrow...

as rx'd

I went into it thinking I could make it through each round without stopping. WRONG. Didn't even make it through the entire first round...but I did get all the way to 5 PJ. I rested between exercises for the remaining rounds and all PJ were broken. The last 2 sets of SP required a little momentum help...not quite PP.

It was amazing how much better my PJ went as I went along.

12:44

21 minutes
Ouch
I never do strict presses with the bar, but focused on using good breathing to get through.

By the way, thanks to everyone who has been offering their support and encouragement as I get CrossFit DC going. I really appreciate this community. And I'm glad to see more DC people posting. We have a great group, and it will grow and expand. Its very exciting for me.

Oh, and I forgot one thing:

ITS M*^@*f@**&^% SHOULDERS DAY!!!

Cant believe no one had gotten to that.

I cannot wait to do this, sub 15 is a goal of mine

we'll see how close I get

I'd just like to say Ottawa (thats in Canada) thanks you for your hardwork and genius

"Crossfit - destroying bodies everywhere"

25:24(?) I think. Done as rx'd, but at a relaxed pace as I have training scheduled for the next two days, and BJJ later this evening.

Used 45lb bar
25:20

cfwu x3

WOD as Rx'd
16:24

Everything broken all to hell but stayed at 95#'s. After all of the compound movements we do, the shoulder presses felt like something straight from Weider, but I got the point. On the very last PJ I clipped myself right in the chin on the way up. Don't you hate when you do that? I felt like Kelly for just a second, except I don't have her incredible stamina, strength or technique!!!

As rx'ed 12:26

Completed the first round (all three exercises)with no breaks and then broke up into each set of five for the next four rounds.

13:29 for 3 rounds w/ 70lb Keg, cleaned from the ground for every set, all broken into sets of 5

This was a great WOD to start my keg training! This is very challenging on the grip/wrist, and also the core, as water sloshing around makes it hard to keep it balanced.

I thought I had this one beat, and then there was set number two:

As Rx'd 95# 18:45

1:11
5:04
9:59
13:55
18:45

Great workout. I will have to use a headset for the nextt day or so. Cant get my hand to my ear!

CFWU x1 + 2 sets of 5 HSPUs

WOD in 17mins using 32.5kg. Gotta be careful of my dear ol' shoulders now! Still cooked my delts though :D

Nice one, tombrose. Where is John Walsh?

That Russ Greene looks a lot like Ross Greenburg.
Am I the only one who thinks that?

I'll get to this tonight along with the squat work.

85 pounds
for first 3 rounds then 75 pounds for the push jerks on the last two sets. The only thing that felt really good was the push press.

Time- ~25min

Had martial arts this morning and WOD at lunchtime.

CFWUx3

95# in rounds 1 and 2
dropped to 85# in rounds 3 and 4
dropped to 75# in round 5

Tried to maintain weight as long as I could. But if you can't get that shoulder press up, what are you going to do?

31:39

This one'll make you weep.

YES! Russ Greene made the front page! Crossfit MYSPACE represent! ...and i think his mom and dad posted on here as well. Awesome.

BW 194

As Rxed a shade under 25 minutes.

Team Ruthless CF Va

as RX'd 12:12

heckuva pump-full ROM-active shoulder each rep

I bumped the weight up to 115# for all three lifts time 24:30 and finished off with some ab work.

29:29
First two rounds with 95lbs, next three with 65.

as rx'd

time 16:20

19:54

I chose to do this with 75 pounds instead of 95 pounds. I am glad I did, because it took me 3 tries with rest in between to get the weight up on the 4th rep of the last set of shoulder press. I wanted to push press the weight so bad at that point.

15:44

Edit: Now I know why my time was decent. Missed 2 rounds. DOH!!

17:00 minutes
65#
this was my first time
very tired deltoids

Used 75 lb. (BW: 140)

25:10. I don't think I can lift my arms any more.

12:46

Subbed 75 pounds

Push jerks broken 10/5 rounds 2-5

Nice evil progression...good one Coach.

round 1: 95lbs.
rounds 2-5: 75lbs.
time: 21:00
finished w/ a 5k, time: 19:26

Good to see Russ finally on the front page. And his parents! =) Must have something to do with Chuck Norris. Represent Russ!

26:13
Break in middle for chatting
The negatives on the push press and jerk were killers.

cfwu x 3

WOD: 27:42 Rx'd

I nominate a name: Kentucky Fried Deltoids

18 min total
70-70-60-50#

as Rx'd and came with a freshly torn blister at the base of my thumb.

25:53

No accurate time on this
Was on 4th rd, starting push press, at around 7 minutes, when the fire bell rang.

Came back and finished the workout, but not for time.

Will do the workout over tomorrow.

Steveo

13:46. Used the 45# bar. My arms, shoulders, etc. will never be the same :) The hardest part - starting the next round with the straight shoulder press.

3 rounds
20.09
ouch

Jeremy

First WOD. Having no reference point I choose to use less weight and it turnout to be the wise chose. None of the round completed without a pause (or two). 5 rounds, 65lbs, 15:48.

19:35 as RX'd. WOW, ready for a rest day!

Did WOD first thing this morning with only a hot cup of Joe in the gas tank. Bad idea.

19:12 as Rx'ed

Agree with above posters...this was a very educating WOD on the fundamentals of O'lifting.
Got the work smarter not harder concept after the first round of push jerks. Coming back to shoulder presses was tough. Shoulders are housed.

Rest day!!!!!!

24.44 as RXed
I was hoping to finish under 20, but I wasn't even close. That is one painful, ego-deflating workout. There's nothing like straining to press 95 lbs. overhead just once.

WOD as Rx'd
Round one 4.26.40
Round two 5.14.16 (9.40.56)
Round three 7.14.45 (16.55.01)
Round four 6.26.47 (23.21.48)
Round five 5.31.20 (28.52.68)

Total time 28.52.68 mins.
Looks like I could've shaved some time in rounds three and four.

Since I took today off work, I decided to run since I had the opportunity to do so in daylight. So I went to the track and ran 1300 meters and walked 300. I came home and did the set of squats, lunges, abs, and push-ups that someone put together for me. As of now, I have lost a total of 11 pounds. Very excited about that...

As rx'ed, 35:34. Broken mmostly into 5s.
Chris

95# as Rx'ed
15:39
First round unbroken; used Staley's EDT on others.

Didn't get enough sleep last night, and don't feel to great about my time, but do feel good that I did the workout anyhow Meyer- 25:00
Jeff - did workout but did not record time

I knew this one would hurt as soon as I read it.
As rx'd cfwux3
rd1 2:37
rd2 4:31
rd3:4:14
rd4 5:12
rd5 4:02
20:38 and happy that I made it. Presses killed after rd3, push press and push jerk felt good right up to the point of hurting.

20:04

95# as Rx'ed

1. 2:54
2. 3:42
3. 4:41
4 5:00
5. 3:35

Fried

I fell asleep after doing this one, and woke up 3 hours later with an inability to raise my arms above my head...

13:15 as Rx'ed

Used 15# EZ-Curl and 8 - 10# wts. (at Fire St. #3)

Rnd 1 - 1:15
Rnd 2 - 3:15
Rnd 3 - 6:30
Rnd 4 - 9:45
Rnd 5 - Presses- 10:45, PP - 11:45, Jerk - 13:15

First two rounds unbroken, no rest. Had to start breaking them up into groups of 5 after round three. Amazing how heavy it feels when you're panting. Great workout for the shoulders.

WOD as Rx'd
17:50

75 pounds, I think 16 minutes. I'm finding I can't wear any type of watch during a workout - too easy to hit the wrong button or not even start it. I'm actually feeling this WOD more in my legs...

Ouch in deed!
Started with 70 lbs then dropped to 50bls in Rd
2 & 3. Dropped to 40 in Rds 4 & 5.

Bar presses unbroken but everything else in pieces.

20:08:78
Heart rate over 180.
J

16:40
Had to drop to 65lbs.

Woke up with 100 L pullups 12:02
Bw=160
WOD 85 lbs 15:55 after work

19:15 as Rx'd

26:02

1x95lb
4x85lb Need to up my mental game.

19:27 as Rx'd.

26 mins. WOW, that was an awesome and tough workout. Enjoyed that one. I will definitly NOT be able to lift my arms tomorrow.

forgot to mention...before I started I did a quick warmup set with no weight. Was doing the push jerk...as I exploded the bar up, it hit me right in the nose! Luckily the bar wasn't a bit further back cause I definitly would have broken it...it just kind of skinned it. Happy no one saw, would have been VERY embarrasing! :)

Bob and Josh - welcome to Kelly's world of mishaps and mayhem! Fortunately I'm doing less bloodletting while lifting these days - good thing as I'm now working out in an apartment with white carpeting. I would hate trying to scrub out the stains.

Update from today's WOD: My shoulders and tris are sore, but it's my traps that are screaming.

18:15

Applying Jeff Martone's motto to "keep it light and happy" I opted for 30# dbs in hopes of preventing further damage to my shoulder, and kept the pace moderate for the same reason.

13:23 as rx'd
did the 1st 3 sets in 6:15, 2nd 2 in 7:08
bw = #165

started off w/ a game of full court bball. i hit both the opening and game-winning shots and absolutely nothing in between...it was pretty fun, though.

cfwu x2

WOD: 17:38...in addition to emphasizing rapid closing of the hips during the PJ, this one learned me real good in how momentum ought to be transferred in both the PP and the PJ, namely, through hip explosion w/ the bar resting ON the shoulders. i tend to hold the bar slightly above my shoulders during high rep sets of these lifts and was absolutely punished for doing just that in the early rounds. necessity changed this real quick. also, i agree w/ MikeY, the negatives of the PP and PJ were the worst. good WOD.

Rower: 15:30min 300Cal
Stairmaster: 15min 248Cal
Eliptical: 15min 148Cal

p.m.
Five rounds for time of: 18:40min
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

19:55

Had to drop from 95lbs to 75lbs after first set.

44:51 with a couple of chat breaks. used 95 lbs for rounds 1 thru 3, 75 lbs for round 4 and 65 for round 5. amazing how heavy 65 lbs can be. 15 min elliptical warm up 13/13.

I once heared a guy say before a fight that he was going to rip the other guys "S*@#ING ARMS OFF!"... Coach, was that you?

Seriously, I thought that I wasn't going to make it due to loss of both arms. I get it now coach. This really tought me a lesson on whole body form. Figured it out around rd 3. Wish I could of got it figured out earlier. Maybe then I would of been sub :20??? Those that did. Awsome job. Matt G and Cates, you guys are sick! Anyways, here's my time:

CFWU x3(+ball push-ups)
WOD :22::35

WOD was 3rd workout for today.
#1- 3.5 miles to gym, stretch, 1.5 back
#2- 1000meter swim (fin)

Oh yeah, as Rx'd (95lbs).

75#
17:38
Ouch. Left shoulder did not want to fully extend on last reps of sets 4 & 5. Had to pause to complete.

Cooled down with 1.5 mile jog/walk.

Well, that was humbling.

Evan- 21:58 (95# 1st round, 75# for rest)

Ruby- 14:29 (45# for 1st round and the sp and pp of 2nd, then 30# for the pj on 2nd round, and finished rest with 25#)

Joe- 16:48 as Rxd

Vanessa- 18:05 used 55#

Mark- 21:16 used 75#

Sarah- 29:24 used 45#

Jen- 21:18 (1st round w/358#, 2nd & 3rd w/ 30#, and last 2 with 25#)

Jason- 15:28 as Rxd

26:10

Five rounds of:
72 pound Shoulder press, 5 reps
72 pound Push press, 10 reps
72 pound Push jerk, 15 reps

From CF-NorCal

Greg Everett kicked my fanny with a 10:35. I sputtered ion with a 12:06

As Rx'd

Robb Wolf

31:30. Two rounds with 75#, three rounds with 55#. Shoulders fried immediately after, but felt pretty good a few hours later. Looking forward to the next time.

19:03
subbed to 75 lbs for rounds 3-5

15:04

Rds 1-3 65#, all broken except for 1st SP and PP.
Failed 2x on 4th rd, so dropped to 45# and did full sets.

concentrated on full extention/lockout of arms

26:00

And I couldn't shampoo

23:23
Started out with 65lbs for the first round.
Then went to 55lbs for the second round.
Sadly the last 3 rounds were with the bar (45lbs).

My form on the PJ was pretty bad. Shoulders burned out.

28:20 as Rx'd (almost)

Rounds 1-4 @ 95#
Round 5: SP@95#, PP@85#, PJ@85#

Brutal WOD for shoulders...Still shaking.

87# 37 lb oly bar
1) 1:39
2) 5:51
3) 9:50
FIRE CALL. 47 MIN LATER FINISHED
4) 1:54
5) 4:43
--------
TOTAL TIME 16:23

19:57

I was determined to make it under 20 minutes and was almost in tears when I did.

A new favorite.

15:34 as Rx'd

team tikrit:
mfbunch: 20:39
joeyd: 22:54
subbed 85# (after doing 95# for first set of sp and realizing that was too much), also alternated-mfbunch did set, then joeyd, until completion, allowing unbroken sets but probably could have completed faster if we'd done them separately
finished with five minutes of stair sprints/running
ow.

Holy MOTHERF&^%$!&G SHOULDER DAY!!

Was starting round 5 when I had to take off the helmet, put my hands on my hips and called off the jam like Ralphie Valederas leading the T-Birds.

In other words, I ran out of time. Had to get my kid from her workout.

4 rounds (1 @ 95#, 3 @75) 17:37 Pain.

Good news, got a PR on the FS, 160# full depth!

Nasty, nasty.
18:40

Set 1 95 reducing to 75
Set 2 75 reducing to 65
Set 3 55 want to quit
Set 4 45 think i can make it
Set 5 45 thank god it's over

Interesting to see how exhaustion forces better technique on the higher reps. Had to be sure to use legs to the most effect or I wouldn't have finished.

This one made me feel like a complete wuss.

Cut this down to 3 rounds so I could get my run in (marathon training).

3 rounds with 95#s 21:41

Ran for 28 minutes

95# 22 min. as rx'd.

23:27

set 1 - 95#
set 2 - 75#
set 3-5 - 65#

35:25
95/95/85/85/75
wu=run 1 mile 8:34, cfwux3

Group Moffett completed:

For 30 minutes:

5 Pullups
10 pushups
15 overhead squats
20 situps

Everyone lost count after 7 minutes of doing this WOD.

23:57

Kelly,
I also noticed when I woke up that my traps were particularly sore. Deltoids a little sore, triceps are fine. Traps sore from catching the weight at the top for so many reps?

I'm acually debating doing this one again in a few days to try to go faster. I realized that I was using way too much arm in the push press, by using more explosion should be able to remove the fatigue from the shoulders, go faster, and increase the work rate. I wish I would have realized this yesterday.

Hey CrossFit Denver! Who are you? When's the first class? We gotta hang out!

I modded it with 72lbs (2x36lb kettlebells).

Fortunately I didn't leave my kettlebells out in the snow. Oh wait, I did. Did I nice 10 minutes joint mobility session to get everything warmed up. It was a tropical 20ºF in my garage, and by the 3rd round the bitter cold had worn off my kettlebells.

My lower back is still really beat up from my squats on Monday – I’m still not used to barbell back squats. So today I had to keep it really tight which slowed me down considerably.

Every time I cleaned the Kbs I practiced the real hard-style kettlebell clean, locking everything up at the catch, which was a lot of fun. The biggest thing I had to watch for my back was the push-jerks, flexing my butt hard dropping into the half-squat, otherwise it would do a number on me. In that respect, the shoulder press was actually the easiest part.

1.) 4:00
2.) 6:42
3.) 7:44
4.) 7:43
5.) 7:10

34:13

CrossFit MSP
Team Chuck Norris

13:12 as rx'd

24:05

Five rounds of:
20-kg strict dumbell shoulder press x 5
40-kg barbell push press x 10
45-lbs bar only, push jerk x 15

Tough-ass workout. Couldn't do the push jerk at all. I need to study the movement better.

Represent the little guys.

BTW=150. 23:43. Too heavy to really kick up the heart rate but tough, regardless.

Soundtrack: Slayer.

-D.

28.48
btw=89kg (195)
soundtrack: ac dc
this was much tougher than it looked

"this was much tougher than it looked"

Funny how often that's the case with the WOD :)

Well, at least I maintained shoulder strength during my time off.

14:55 as prescribed.

All sets unbroken, some pauses between sets.

I really liked this one, but I'm sore already.

14:56 as Rx'd

24:50 as Rx'd

13:58 as rx'd.

Followed by non-virtual shoveling of fresh, wet snow.

Sets 1 and 2: 95#
sets 3-5: 65#
lots of broken sets....

23:20

10:25 scaled to 105 lbs. Great W/O

This 42 year old finished all 5 rounds with the 95 lbs. By rounds 3 & 4 I looked forward to doing the push jerk because I felt it was easier. I have been doing the crossfit workouts since 10/31 even though I don't post everyday. One of the things I am finding out is most of it is mental and you have to be mental too. I have done the typical bodybuilder's workout for almost 20 years on and off. I've been finding these workouts more challenging and find myself with more energy than I've had in years. Still have problems with the pullups but working on them.
Thank you for being there.
I finished this workout in 18:37.

Dave McE

crap I have weak shoulders. I used 65lbs in hopes of keeping my speed and heart rate up. I finished in 12:54.

21:34

Only did three sets, like to say because I'm getting back into it from my deployment. but it's more because I wrote down the workout and forgot the paper when I got home and forgot if it was 3 or 5. Wussed out and did three.

Aush

Shoulders cooked!!! As rxed without breaks in exercises. between exercises, another story.
16:28

1st set 95lbs
2nd 85lbs
3rd 75lbs
4th 65lbs
5th 60lbs

all sets broken. 23:06

Pain Update...

While my shoulders are definitely feeling "it" a little, my TRICEPS have now stiffened up to the point of stopping and licking my arms at 90 degrees. The tendons near my elbow are a bit tender - not at the bone attachment, but the whole length of it. I can bend my arm with my other arm, but I think some linament is in order today.

Great workout, excellent progression.

23 and change, I was whupped and did not check the final time.

Completed all five rounds. Extremely broken. All five sets of the press were fine. PP and PJ were broken. Where is WOLF?

ran about 12 miles insted

12:05
NOT FUN at all!

no wonder i coulden't finish, i thought it was 95# dumbbells, what a dumbbell. could only use 's then had to keep adjusting, couldnt even do the PJ's. still trying to get coordinated. but did some zercher squats, laterals etc. really sore

I can't believe everyone was so fast!
Took me 22:45, as Rxed.

22:33 subbed 75lbs.

About 20 mins

Round 1: 95
Round 2 - 4: 85
Round 5: 75

34:29 as Rx'd

14:51 as RXed

The SPs degraded to singles by round 3 but the push press was by far the hardest to keep good form on. My legs kept wanting to do push jerks.

Thinking of thrusters during the push presses helped keep me honest and thinking of FGB on the push jerks kept me fired up.

First Round 95 pounds (didn't workout so well)
Next two rounds 85 pounds (much better but couldn't continue)
Time:00:21:26

Performance is very low this week.

29:35, 80# first round, 75# thereafter

Round 1: 75#
Round 2: 65#
Rounds 3-5: 55#

22:00 even

24:22
rounds 1-2: 95#
rounds 3-5: 85#

lost time b/w rounds 3 & 4 b/c I had to tape up my hand where a blistser peeled off (maybe 1 or 2 mins?)

18:10 as RX'd except
With 45# weight

as RX'd:

24:33

As everyone else already alluded to, shoulders hurt, ouch. Felt like the split jerk technique got worse as the workout went on.

12:50, as written

23:45

5 sets of:
- 5 Shoulder Press (85#)
- 10 Push Press (85#)
- 15 OHSquats with 20#
(my OHS are teh suck, and I cannot yet catch a push-jerk with any significant weight)

On a side note, I type this note with my nose because I'm too smoked to even lift my hands to the keyboard ;)

21:13
5 sets of:
- 5 Shoulder Press
-10 Push Press
-15 Push Jerk (was not a deep squat but put stress on lower back =/ dont think i did them correctly)

90# DB 3 Rounds
80# DB for Rounds 4&5
http://groups.myspace.com/crossfit

my shoulders were killing me and i had a softball game after

22:59

rd1: 2:39 (5>10>8-7)
rd2&3: 8:50 (5>1-9/10-5)
(5/7-3>5-10)
rd4: 5:39 (4-1>5-5>7-8)
rd5: 5:49 (3-2>4-6>4-7-5)

Great workout for refining push-jerks. Had problem consciously avoiding doing push-jerk while push-pressing.

Wow, that was hard.

Used 75# and did it in 18:05. Glad I didn't use 95# - may still have been doing it tomorrow.

Tariq

14:59 as Rx'd

19:35

hello ladies.

CFWUx2, Burgener WU x 1
65# bar
15:43
My shoulders are cooked!

18:20 as rx'd. Broken sets on all.

As Rx'd. 30:47

What an evil WOD...

With 75# sandbag...
13 07
done on Thurs.

great VVOD-150 reps as requested -28:09

I messed up. I thought it was 3 rounds not 5. Feel like I cheated. Did the three rounds in 13:20. Probabaly would have taken me at least 22:00 if I did the next 2 rounds. Feel like a slacker. I will hit the next workout hard.

14:46 as Rx'd.
Love the progression. Upper Body started puffing up like I just ate an everlasting gobstopper.

65# 13:56

From the Windy City today....
Five rounds for time of:
2x 40# dumbell Shoulder press, 5 reps
2x 40# dumbell Push press, 10 reps
2x 40# dumbell Push jerk, 15 reps
TOTAL TIME=17:14 (2:17/3:21/3:32/3:43/4:20)

you people are wimps at chula vista crossfit we did the whole workout of 95# 5

25 mins, subbed 35lbs.

19:26
panting and broken throughout

21:45 as rx'd.

Awesome shoulder workout!

First round I was able to complete with no rest. The rest of the rounds I just stuck with doing ten reps, no matter what the press was, then taking a quick break and hitting another ten reps. Finish all five rounds in 16:54.

did this on 12-14-05
5 rds for time:
5 shoulder press
10 push press
15 push jerks

cfwux2
1 rd done at 85#
1)3.06.14 pj broken 13-2
2-5 done w/75#
2)4.12.56 pj broken 10-5
3)4.16.21 pj broken 10-5
4)4.14.68 pj broken 10-5
5)3.03.23 unbroken
total= 18.52.82

15:02 as Rx'd

only used 65 lbs.
took about 25 min
intensity wasn't there, but shoulders and wrists fried

I left this one out as had a minor shoulder injury.

London Crosfitter!

14:48 as rx'd, but admittedly the split jerks were shallow (probably squating 1/3 to 2/3 of the depth where I should of been). I'm finally confident doing deep squat cleans, but I'm apparently nervous at the subconscious level. On the positive side, I guess I got a better shoulder work out. :-)

WU: 1K row at ~2:13/500m pace
20 shoulder dislocates (10 forward, 10 backward) on each arm
35 air squats

WOD:
Used 45# bar because of some shoulder tightness experienced last workout.

18:04 with all rounds broken after the first one. Great workout but probably should have gone up to 65#...didn't feel any shoulder issues at all (other than the fatigue!)

Finished with 3x12 GHD situps, 3x15 second tuck sits, 3x7 pull-ups with varying grips (normal, underhand, narrow overhand)

24:10
ouch

Michael - 14.27.68
Vincent - 13.55.09

Muscle failure is a cruel mistress