TTT for irrigation boxes. A "go to" for every home gym.

TTT?

Jim D,

See Saturdays workout 061028

i need some clarfication, what exaclty is a shoulder press?
thanks

i need to get to a cert seminar so i can get some squat therapy like this lucky guy...ok, stalk to you later nicole...

Shoulder press:

http://www.crossfit.com/journal/library/PushpressJan03.pdf

Standing, press the weight from the racked position to overhead. No pushing with the legs or hips.

TTT = To the Top

Burned by extra work. This am's WOD:
WOD from 051214

Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

Post time to comments.

No hips or legs in shoulder press, no jerking the push-press.

Fourth attempt at this one.

14:15 as Rx'd
Splits:
1. 1:04-unbroken
2. 2:15
3. 3:18
4. 3:52
5. 3:44--pain

14:41 vs 16:21 vs 19:38 on first three attempts(that I have recorded anyway).

No way can I go 5x5 on SP, might do Front squats instead, sub this in later. After I can move my arms.

Hey all,
Am recovering from a post-XC knee injury and looking for suggestions to speed it up. Doc says I tore my inter-ligament fibers, and that they should all heal up on their own provided I stretch consistently. Any CrossFitters out there with a similar experience or a pointer?

Thanks - can't wait to get back to the cleans

Thanks Andy #6,

Good article.

-Josh

Shoulder press:

117 x 4
107 x 5
107 x 5
112 x 5
112 x 4

Comment 9 -
Did you see an orthopedic doctor? Did they do an MRI? Not sure exactly what you are referring to by inter-ligament fibers - (ACL, PCL, LCL, MCL)? I'm pretty sure ligaments don't heal on thier own. Most have to be surically repaired. I would recommend seeing an orthopedist if you haven't already and or strongly suggest seeing a physical therapist for rehab. It's better to play it safe! Meanwhile, I would recommend icing and take an anti-inflammatory.

I've been following the site for about a week now and trying to work in the WOD's with my current splits. I am finding it near impossible to get the intensity I need for the WOD's after doing weight training. I play rugby for a nationally ranked collegiate team; so, size is relatively important. However, I like the challenge that crossfit poses as well as the opportunity to better my endurance, strength, and speed. Any suggestions or comments that might point me in some sort of direction would be helpful. I need to continue to hold my size, but I've been referred to this program by more people than I care to ignore. So any problems maintaining mass with this program?

Clay,
Mass is mostly about nutrition commensurate with your workouts. I would say yes, you can maintain your size for the pack while cF'ing. Diet is the key. See Zone and add some extra blocks. Anthony Bainbridge has discussed this at length somewhere on the message board. Use the search function. Cheers.

#9
Here is an article for you on knee ligaments:
http://www.shitokai.com/newsletter/knee-Injuries.php

I'm gonna say that seminar is taking place in an old fire hall?

2.6 mile hill run this morning. 810 ft of elevation gain with some 20 degree slopes(the first half going up). 70lbs added.

65x5
85x5
95x5
105x5
110x5

the strict shoulder press is always so humbling compaired to my push press and push jerk.

I am sitting here with icepacks on my knees from today's WOD, and am so thankful for an upper body only workout.

i have a question... the rack that they use in the picture, can it be purchased or is it something that is homemade??? does anyone know???

should the weight used for shoulder presses be close to the weight i used for push press?

70kg
80kg
80kg first rep push press
80kg first and last rep push press
80kg first and last three push press

Nice, my favorite :-D

Since it is my rest week this week I just thought I would post a quick comment on the November Journal.

Friggin Amazing! I cant believe how big it is and how much information there is this month! At least I have something to read while waiting for this blasted week to be over.

Nick C

Nick, I agree wholeheartedly, great articles and it's a big issue.

95/105/105/105/105x3/105x2
couldn't get the last set all at once, my sholders are smoked from the extra workouts. Happy CrossFitting!!

Been off the wagon for a few days due to back cramps brought on by DLs, runs, Diane and long rides in the back of an M1114 in body armor.

Finally did the 30 muscle up workout today. Although it took 24:15 and I can only do one at a time it was a moral victory.

I was wondering if anyone has any light to shed for me on the practice of wearing a weight belt. Should i not bother for the added benefits of core stability, or is it ok to wear one to help me with my posture when doing a lift such as this one? Thank you for the help

CFWU (15), WOD as rx'd, 115-115-135-135-140...kept it strict...handstands to finish...a good day

#19 - cfhiro - i think those are the vulcan racks from ironmind.com, look here:

http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1217

#26 - brian - you really shouldn't need a weight belt for the shoulder press, you body should remain in an upright position, no bending involved. just make sure you move your noggin' out of the way on the push and the drop. it seems that the concensus may be that use a weight belt for rehab, or if injured, but try to do without it. remember if something happens in life, you won't have time to strap on a weight belt. Good Luck & Happy CrossFitting!

George D #20-A strict shoulder press doesn't have the assistance of the legs as you do in the push press, so your weights will most likely be less.

Brian #26-Coach Rippetoe had a slightly different take than Travis' in the October Journal in an article on essential equipment. Check it out.

Check this out! Guy gets fired for trying to get his men to get into shape. Lovely, just lovely.
http://articles.news.aol.com/news/_a/police-chief-fired-over-jelly-bellies/20061101145809990008?ncid=NWS00010000000001

BW 155

95, 115, 135, 145, 155 (failed, only got 2 reps)

Catching up on a few days.

5x5 shoulder press (5x45, 5x50, 5x55, 5x60, 5x65)
Power cleans (1x65, 9x75)
Straight Leg Deadlift (5 rounds of 5x85)
50 back extensions

bw: 119

Camp Taji, Iraq

Question, so I'm a 135 lbs., 5'4", how do I know how much weight to lift? At the risk of sounding lame, I can do 3 sets of 12 reps with 10 lbs but that was weightlifting, not crossfit training. I'm really really new to all this and trying to figure it out. Can anyone offer some advice?

Jess G

Mike #30- I saw that too and I'm glad I don't live in that city. Of course my PD doesnt' have an on-going fitness standard either, which is painfully obvious.
Jess G #33-Start with just the bar and work up from there. Get some.

Mike #30 Was just about to post the same link. Ridiculous huh

Warmed up with a good 45 min game of combat soccer and then WOD as rx'd.

bw 145

95
105
115
115
115
105

Will

95/100/100/95/95 - strict shoulder press (legs locked, bar touching collarbones, full overhead lockout)
26/36/41/44/49 - strict TSC pullups (no kip, throat touching bar)
26/26/26/26/26 - 5R/5L butt to ankle pistols without free foot touching floor anytime during sets

Bwt 113#

Presses felt good, but started to acquire a backward lean at 100#. Backed down to 95# to keep things honest. Pullups could have gone heavier - a real good day. Left leg pistols a bit hard, probably due to "Kelly" yesterday.

95,115,135,145,155 all for 5 reps

dbl under practice for 20 min.

A note to all those in the Crossfit community who wear the uniform of this great country, and their loved ones. I, along with millons of greatful Americans, respect your DECISION to serve and we know that your participation in the military has nothing to do with intelligence or how hard you worked in school. Words can never express our gratitude for your VOLUNTARY participation in the greatest fighting force in the world. God bless you all.

#39- Amen to that. I wish Kerry would stop being a politician, it would be better for the country and his party.

Rest day - giving blood. I'll catch up tomorrow.

I'm also new to CrossFit. I love it so far. Can't envision that changing. This is the first WOD that I'll be doing without a time element. Is the tempo to go straight through the 5 x 5 on SP or would it be more like a conventional weightlifting day with ~30 - 90 seconds rest between sets? Sorry if this is covered somewhere and I can't find it.

#33 Jess. Focus on developing perfect form at first with light or no weight (broomstick, pvc pipe, empty bar). Read the free article http://www.crossfit.com/journal/library/PushpressJan03.pdf (thanks Andy Shirley for reminder) which can be accessed from the CrossFit Journal heading at the left side of the main page. If you have good form, only then ramp up the weight, ending at whatever weight is challenging (or causes failure) for five reps.

#41 weisser
Do not go straight through. Depending on how heavy you are going, and how close to failure, conventional wisdom says take 2-3 minutes between sets.

I'm off to the gym now. Now that the time is here, no way can I do this after yesterday. I'll do something 5x5, and post it when I get back

#13

Not if you eat right and get enough sleep. I gain mass on this program with those factors right.

Rain made me reluctant to get out of bed -- need to make that a motivator rather than an obstacle. Anyway, in a hurry.

WU: 300 single-under (unbroken); 63 double-under (very broken); CFWU x 3

"My WOD":
* 2 x 7 bench press @ 115#
* 1 x 5 squat clean @ 115# (working on form)
* 1 x 5 one-arm db snatch @ 15#

5 x 40kg
5 x 50kg
5 x 55kg
5 x 50kg
5 x 52.5kg

Thanks for the advice #34 Denver Sheepdog and #42 ScottH. I found a CrossFit Journal for "beginners." I don't remember the date or reference info and that seemed pretty helpful. I have a decent base, I've weight trained for years but never like this. Five reps to failure sounds intense. I'll start off slow and work my way up. Maybe I'll be able to cut it like those scary buff crossfit housewives or the nasty girls on the videos. Unbelievable!

RE: Comment #13 Posted by Clay

I'm not on the Elite end of things, but I have been Crossfitting quite regularly for two years now.

I'm 38 years old, I don't diet - I eat sensibly but I still eat bread, dairy, pasta, beer - pretty much everything. I also don't get near enough sleep, having tree young children, one who always wakes during the night. I have been running on about 6 - 7 hours of broken sleep a night (if I'm lucky) for four years now when I probably need 9.

My conditioning level has dramatically increase - I play hocky. More speed, power, endurance, flexibility, I recover from a "burst" much quicker and I am much less prone to injury.

This all leads me to conclude that if I was to follow the diet the people here recommend and get the proper amount of rest my results would really take off. However, I am content with my steady progess as I was able to adapt Crossfit to my lifestyle.

My starting weight was about 190 and it has stayed pretty much at 190 - I can drop an easy five at will though. I don't know my fat percentages, but there are abs now were there weren't before and new definition all around.

Chris

I guess this may not be a good place to do Crossfit:

http://wcbstv.com/topstories/local_story_305235233.html

Shoulder Press 5x(45#,65,85,95,100pr)
MU assist 5x(-50#,-60#,-70#)

WU
SP oly bar x 10
65# x 10
WOD
95/115/125/135/135
as rx'd

135x5(x5)

#36 What is combat soccer? Is that like prison rules?

Denver Sheepdog- as a military member and cross fitter I really appreciate your comment. I spent four years in the Army and had two combat deployments OEF / OIF and joined the military out of the pride I have for my country. I joined before 9/11 and was not "stuck" anywhere. I'm now in the Air National Guard and getting my degree while deployed in Curacao. I think it is unfortunate that people like Kerry make comments like that. Some of the most intelligent people I've ever met were when I was in the infantry and we're all supposed to be a bunch of dumb grunts, right? Thanks for your support and all the support from the awesome folks at Crossfit.
SSgt Mooney, Nolan NYANG
former paratrooper 1-504 PIR 82nd ABN DIV

85 x 5
95 x 5
105 x 5
115 x 4
95 x 5

155
155
185
185
185

I used the smith rack due to shoulder issues. Finished up with kettleballs and more box jumps (love those!).

I Tried the shoulder stretch as described yesterday and wow did it help loosen my shoulders up. Thanks guys who posted it.
On another note my knees were wicked stiff today from WOD yesterday. They feel much better after the warm up.

CFWU x 3
WOD- 45-55-65-75(PR I think) for 4, then failed on 5- 65

Kate

95 - 5
115 - 5
135 - 5
145 - 5
155 - 2

Questions on shoulderpress...
1) Is it behind the head or infront?
2) Is it better to sit or stand?
3) Hands at shoulder width?
4) Bars or dumbells?

#53
Combat soccer is NO rules. The winning goal went off my shoulder as I had the goalie in a figure four rear choke.

75, 95, 115,105,115

115/115/115/125/115

as rx'd 175 knees locked and elbows locked overhead, 185 only a couple

#28-travis L- thanks bro!!!!

45/50/55/55/55

Still recovering from a shoulder injury (flare up of old whiplash).

#59 M,
Read the comments, click the links that lead to the articles about the shoulder press.
1. In front
2. Stand
3. Yes
4. Bar if as Rx'd, but DBs are ok too.

5x5 Shoulder press: did it anyway.
95-115-135-145-155

5x5 Front Squat:
135-185-225-225-245

DL Rack Pulls:
225x5, 315x5, 405x3, 455xF(x3). meh.

45/55/65/75/80(f)=2.5x, tried again and got the same

cfwux3rds 15reps of ohs, pushups, situps, dips 15 sec handstand hold + 1 hspu, 5 pu's

100x5 125x5 135x5 145x5 155x4 155x3

6 miles on the bike to loosen legs up from yesterday

sidenote: walking through the gym to the locker room I overheard three guys (two on the inner and outer thigh machines) discussing the virtues and benefits of such machines. Almost made me meet pukie the clown but kinda funny at the same time.

I used to practice something called the Alexander technique some years ago, to try to help with back trouble I had since I was about 13. The stuff I learned had quite a bit in common with what I think CF calls "functional", regarding functional strength and stirkingly like todays picture, emphasizing the mechanics of the squat, and sitting/standing. Does anyone know if there's any explicit connection between CF and other formal practices (besides gymnastics, olympic style lifting and the other more common exercises we do most days :) ? Incidentally, the Alexander techniques I learned have eliminated all back pain I used to have, through correct and efficient body movements.

-Tyson

BW 168
age 37
45#
65#
75#
85#
95# 3 press 2 push press

Did right after Kelly (that was a mistake)
95/105/115/120/125 all x5

109,114,119,124,129 x 5 (no hips, split stance)

134,139x1, 144(f) (no hips)
hspu practice after on db's,skipping..

Nicole says squeeze my glutes; I'm squeezing my glutes. End of story.

But how do I do that with my hands over the bar?

45, 47.5, 50, 52.5, 55 x 5

practiced jumping chin ups after

6'3 210 37yrs. Used smith machine due to right shoulder problem.

120x5
130x5
140x5
150x5
160x5 Could have gone a bit higher but shoulder started to hurt.

52/153/5'9"

Weakest part of my body, relatively speaking.
45/55/65/75/85/95/95PP/95PP

as rx'd 95-105-115-125(4)-125(4)

OH Unilat Kettlebell squats. 12kg x15each
bar warmup

WOD
135x5
135x5
145x3 (didn't count it)
135x5
140x5
140x5

Bent Over reverse flys x3@10lbs
Shrugs x3@70lbs
Anterior/Posterior neck series

(start at 140 next time)

65/85/95/105/110

95#x5
105#x5
115#x5
120#x5
130#x4
130#x2
Front sq. & du practice

45/55/65/75/85
Old AC separation left shoulder is rate limiting factor.

Followed up with DL drills 5 reps 205/205/185 (peg 6,5,4).

My wife made an interesting observation last night. It took me 2 1/2 hours to recover from "Kelly". I was finally back in the game, participating in the family life at 8:30. I've largely given up wine, etc with dinner since I'm essentially done for the night after one glass. She is suggesting that "the girls" effect me in much the same way!!

D.

95 x 5
115 x 5
135 x 5
145 x 5
155 x 5

45,65,95,105,115

45 x 5
65 x 5
95 x 5
95 x 5
75 x 5

30yrs, 5'9", 220lbs

Dumbbell Shoulder Press
80lbs x5
80
90
80
80

shoulder still iffy from injury

115x5
135x5
135x5
135x3
115x5

ok..now lets talk about kelly. I wish I had puked. I really do. That way I could have just laughed and gotten on with my day. But noooooo...my body shut right the hell down afterwards and was not right until this morning. It did'nt hurt. I could move about and do anything I wanted to, but for the rest of the night everything was like it was in slow motion. So anyway "thanks for the bruises and you can keep the stool samples" (what movie?) Keep up the good work all

Start 95 X 5
End 120 X 5

44x10
64x10
88x5
110x5
132x5
137x5
137x5
132x5

45,75,95(4),85,90 as rx'ed. Sure was hard not to push or thrust or giggle or do something. BW:177, Y/A:58 Thanks, Coach!

Started at 94 and worked up to 121, I think my shoulders may have been fried due to doing Kelly aka 150 10K wall balls first? I thought I'd be stronger here. Eh, what are ye gonna do?

105x4 105x3 105x5 105x5 HSPUx3
105# lifts were with 2 22kg buckets of dir hanging from 4kg bar

45kg x5
50 x 5
53 x 5
55 x 5
57.5 kg x2,x2,x1.

As rx'd
70, 95, 115, 135, 145 (failed attempt), 140x3

All weights in pounds

As Rxd.
95
115
125
135
145

Age:25
Weight:190lbs

As rx'd

100 lbs x 5 (barbell)-standing
100 lbs x 5 (barbell)-standing
110 lbs x 5 (smith machine)-sitting
135 lbs x 5 (smith machine)-sitting

Sign says..."no deadlifting" "no dropping weights"...etc...

http://wcbstv.com/topstories/local_story_305235233.html

CFWU
135, 155, 135, 135, 125
sharpener: top rack dumbbell curls 55 - 20

Hello all! Well my first CrossFit and it wasn't too bad. I think this is going to be a great workout for me. Some of the WOD look pretty grueling however, but hey it gives me a goal to shoot for!

WOD 061102

CFWU

5x75
5x85
5x95
5x105
3x115
5x95

21,15,9
OHS 95lbs and pullups
time 6:18

WOD
5x5 95lbs focused on form at the top

I attened the last certification seminar and it helped with my form alot. They all felt strong.

*************************************************

Wow, I feel humbled. As rx’d:

45
65
75
95
100

It is amazing the weight differential between the various presses.

*************************************************

bw 165#

95/105/125/135/145(1)/135

no hips or legs

95lbs the first set, then did 5 more sets of 5 @ 105lbs

# 96 Zag-
That is just plain NUTS! I can not even fathom what kind of cushy world those people at that gym (if you can call it that) have built for themselves.

Kate

As RxD bw 200#

95x5
115x5
115x5
105x5
105x5

last restday. tomorrow I'm back.

DIe a ME workout today at 5x5 along with the wod. Hit some major benchmarks for myself aslo.

Shoulder Press: 65 - 75 - 85 - 95 - 105

Deadlift: 115 - 165 - 185 - 195 - 210

Benchpress: 135 - 140 - 145 - 150 - 145

Front Squat: 45- 65 - 85 - 95 - 105 (only focused on form for this one)

Clean and Jerk : 45- 45 - 45- 55- 65 ( Practiced form only since this is the first time I've added weight to this lift)

BW: 130 Height: 65"

2/3 CFWU
115, 115, 120, 120, 125 (all in lbs)

OHS bar,135,185x10,10,10 (not quite deep enough),135 rock bottom pausex6

Press 135x5,140x5,145x5 still can't rack the bar due to forearm injury real pain in the bottom position, so I stopped here

L-pullups x8,8,8,8 (as in press limited due to pain)
Worked on DBSN form

CFWU 3 rds of 15 SS/OHS/SU/BE/PU & Dips = (10, 12, 15)
Shldr Press (1st time ever this Ex.)
5 ea of 45/55/65/85f*/75/75
*1 rep, couldn't move it

26yo 200lbs

CFWUx3

95/115/135/145/155(3)

with practice, could do more
ps. i totally saw this wod coming after yesterday

big pipe: bw 175
105, 135, 155, 135(f on last rep), 135 (f on last rep)

did a few singles bench press after up to 265

5 * 5 * 135
Tried 155 single after and barely got it. No legs or hips except on last rep of the 4th set.

age: 23
height: 6'3"
weight: 208

95
115
125
135
135

almost lost it on the last one and had 135lbs. on my head

# - 95,105,110,110,115

Tabata something else
Situps - 18,16,15,14,14,14,14,13
Jumping Pullups - 15,13,10,10,10,9,9,9
Pushups - 17,14,13,12,10,9,9,9
Squats - 17,15,14,14,13,13,12,12

weight: 165#

CFWU x 2

95,115,135,135,140(2 good reps then had to push press the last three)

did power clean with kids in class prior to WOD
3x135
3x140
3x160
3x185

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3

Shoulder Press
45lbs x 5
50lbs x 5
65lbs x 5
75lbs x 5
80lbs x 5
Rest 2 minutes per set

lil pipe- 95/105/115/125/135(f on the last rep but still pr)
then did bench with pr of 255
then dips with single set pr of 41

95/5
95/5
97.5/5
100/3
100/4

115/1
practiced false grip pull ups on rings after.

Executed today's WoD as follows: 5x5 @ 65, 65, 75, 85, 85 lbs. (6th set at 4x 95lbs - mild push-press).
-Also executed yesteday's Kelly WOD as Rx'd @ 34:00.
(treadmill runs, sub'd 45lb olympic bar thrusters for WB shots, 18-20" box jumps).

Auty-

40 kg- 5
60 Kg- 5
65 Kg- 3
69 Kg- 1
60 Kg 5

Partial Deadlift 400 lbs X 1

broken hand...LAME!

4 rounds
run 800m
shoulder press 65lb (50 reps)
18:47

135,140,145,145,150

40kg - 40 - 42.5 - 42.5 - 42.5kg

31/ 180

95x5
115x5
125x5
125x5
125x4, +1 (only broken set)

30kg 5
35kg 5
40kg 5
42.5kg 5
45kg 5

Strict sets of 5:
95
115
135
145
155
Warmed up with 2 sets of 10 hspu.
Finished with hand stand practice.

95X5, 105X5, 115X5, 115X5, 115X4 + 1 push press

also got 1 rep at 145#, 5# off of body weight

Chris:
135x2, 115x3
95x5x4

Julie:
45x5x2
50x5x3

Me and Julian: 115/125/135/140/135

Hey-

CFWU + 4min JumpRope x3
WOD: 95-135-145-155-160lb

Xtra: C/J 140lb x25 singles, HSPU x25
Hook grip on cleans, some assist on HSPUs

-K

196/24%

No weights around. Did this instead:
50 pushups, 50 situps -> 2:30
40 pushups, 40 situps -> 2:00
30 pushups, 30 situps -> 1:40
20 pushups, 20 situps -> 1:00
10 pushups, 10 situps -> 30

135x5-5

Military Press:
2 x 95 x 5
115 x 5
135 x 5
155 x 5
Push Press:
175 x 5 (only slight knee bend)

bw 210
as Rxd
5x5x5x5x5 of 45-115-115-125-135

500m row 1:37

45/50/55/60/65 needed help with last 2 reps

#49 and #96 that's funny, I was going to post the same article! NO GRUNTING!!! Crazy!

20k,30k,32.5k,35k,37.5k

45/45/65/75(failed after 4)/65/65 (extra set)
Learned form, felt good, kept an eye on form and was good throughout. Will try for complete sets of 75 next time.

Question:
Since I'm still working on my form, I can't go fast with lifts, and I'm not strong enough to crank out more than 4 or 5 pullups at high intensity. Should I pursue a seperate cardio routine until I can lift with confidence in form?

65-95-115-115-125
strict on form

Shoulder press
5@95/5@135/5@185/2@225/1@225/7@185/7@185
I alternated deadlifts in between
2@225/2@315/2@405/1@455/1@495/1@495

85/90/80/80/85

In between, double kb work:
- FBA w/ Renegade Rows: 44sx 5, 3, 3
- Renegade Rows: 44s x 7, 55s x 5
- Double Swings: 53s x 5, 44s x 7, 36s x 10

70/75/85/95/95

115/115/95/100/105 x 5

OCFWU followed by:
95x5
95x5
95x5
115x5
95x5
feeling weak today...

CFWU x3

WOD
95-115-135-155-175(x2)155(x3)-155

Burned out quickly. But very happy w/form.

Get some, Go again!

65 75 80 85 90

Kelly: 27:30
Used a 10# med ball, no others available. 24" box, treadmill run.

Viva Crossfit!

bw-197

wu
cfwux10x1
5x45#shoulderpress
5x65#shoulderpress

wod as rx'd
5x95
5x95
5x105
5x95
5x95

Strict pressing is very weak for me. The last push jerk I did was around 175. What is the normal spread between strict pressing and push pressing or push jerking?

Finished with some kettlebell work.

MC

47 YOM
200#
CFWU x 1 followed by shoulder presses:
95/105/110/115/120

5 x 95
5 x 115
5 x 135
5 x 140(failure)
5 x 130(failure)

Hard not having the push.

bw - 173
age - 20

did presses sitting down

5x65
5x85
5x95
5x105
5x110

BW 145#

95,110,115,120,(f)125x3,120

N: 50, 55,60,65,70
J: 65,85,95,115,125

CFWU x 3

45,55,65,75
Argh, I've been babying my elbow-tendonitis for two months, and now the shoulders.

A 135/145/135/135/135

C 65/65/65/65/65

40/45/50/50/50

Kudos to you ladies who can really lift this weight! I was struggling on the last 2 reps of the last 3 sets. No legs, though!

Ran 10k Tuesday: 55:37

No wod today since i had olympic lifting tonight.
Snatch technique work tonight
#49 and #96 Planet Fitness is probably the biggest chain of gyms in my area. I think its funny that they call themselves "Judgement Free." It is my opinion that that statement is very hypocritical given the fact that it contains a rash generalization, or stereotype of "meatheads." I mean after all nobody who wears a bandanaand does deadlifts could be anything but a "lunk."
Just my 2 cents

26 y/o
245 lbs
120/140/160/160/ failed at 170

bw: 200 age: 36 warm up: 15:00 of jump rope.

65x5
85x5
105x5
125x3 115x2
105x5

bw 175

85
95
105
105
115

Not a shoulders guy, so this was a god-send.

bw: 185

As rx'd: 135, 140, 145, 146, 147(3)

Age: 31
Ht: 68"
Wt: 230 (22%)

CFWU(10) x3 - 17:13

WOD - Press 5x5

95#, 105#, 115#, 125#, 135# all to completion.

Tried 145# on a larf, got it up 1 rep. I guess these max effort days are great as a recovery and to show you how far you come. Granted, I never maxed out a shoulder press before so they're all PR's today.

eff crossfit, i'm joining this gym!:

http://www.nytimes.com/aponline/us/AP-No-Grunting-Gym.html

KIDDING. i love crossfit so much. today, in addition to the shoulder presses (95x5, 115x5, 125x5, 125x5[fail], 115x5), i did a ME deadlift day, and hit 350lbs--2xbodyweight! huzzah! i'm pretty psyched, and i just want to thank coach glassman, again, for putting together such an amazing program. you're turning me into a real athlete, coach!

Hmm...all at 45# except tried up to my next available weight...3 at 95# then my rt shoulder got funky and I almost dropped the weight on my car...so back to the 45#. hmm

10 min ellip wu 15/15. wod = 85lbs, 95, 115, 125, 135 (nope), 125 (nope), 115.

BW 202
44yr
5x75
5x85
5x95
5x105
5x115
45 min. eliptical

115/125/135/145x4/135

Left shoulder a little grindy today, so went a little gingerly.

All reps at 45#

Take care all,
Turtle
F/50/129

Did wod as rxd but had to go very lite on the wieghts I have pinched a tendon in my shoulder.Did 5x5 at 20lbs had a hard time but at least I did it.Went to the chiropractor and he popped my shoulder back in I am looking to be at least 90% by sunday.

95
105
115
125PR
135PR

OK.

First and foremost - Denver Sheepdog, thank you for your appreciation. Honestly, sincerely, and despite what you may think after reading further.

But I feel like I can't let you slide on a couple things.

1) expressing condescension and appreciation together sort of undermines the latter.

2) "your participation in the military has nothing to do with intelligence" (see: ASVAB)

I've rewritten this post a number of times, and even almost not posted it, for fear of comming accross as an @$$.

I just take issue with appreciation for my job being used as a political tool (from the left, the right, and the center). . .

Apologies in advance if I've come accross as ungrateful or offensive.

Shoulder press 5-5-5-5-5 reps

85/95/100/105/110--last round broken 3-1-2 (last one because I could)

age-40
bwt-213#
5-95#
5-115#
5-135#
5-135#
5-135#

Paul: 65/95/85/85/85
Jen: 33/53/53/53/53

60
70
80
70
70

65, 95, 95, 115, 95

Stayed light and concentrated on form. Did 8 rounds 5x65#.

65x5
85x5
105x5
115x5
125x3
125x1

115x5

5x5 HSPU
5x20 Situp

95/95/105X4/105x4/95

A little beat after Kelly.

Age 29 Bwt 195
135 (5)
145 F (4)
140 (5)
135 (5)
135 F (4)

On duty today at station 1, engine 3.

warm up - DB presses 10 reps w/30s and 40s

5 sets of 5 with 135# Military Press

Approx. 70% effort. Felt fine. Rest 2-3 min. btw sets.

65, 85, 95, 100, 105(f), 95

D: topped out at 125
J: topped out at 60

Warmed up with some 350m sprints. 1:01, and 1:01.

Shoulder press, 5x5
95lbs x5
95 x5
90 x5
90 x5
90 x5

Started off a little too heavy, otherwise I might have been able to grind out a set at 100lbs. It would have been cool to list 2/3s of my bodyweight (150lbs) overhead 5 times.

Micah 5x5 x curl bar - good form
Isaia 5x5 x 25 - good form
Me:
65x5
95x5
115x5
115x5
115x5
115x5 (last one failed at rep 5, rested and did one more)

tabata - rows

85
95
105
115
125

65
75
85
85
85

85 X 5
135 X 5
115 X 5
115 x 5
135 X 3 + 115 X 2

115 x 5
125 x 5
135 x 5
145 x 4
150 x 3

Shoulder Press

1 65 lbs.
2 65 lbs.
3 75 lbs.
4 80 lbs. 3 reps; reduced to 75 lbs. 1 rep; rested 30 secs. 1 rep
5 75 lbs. 4 reps; 45 sec. rest 1 rep

about 1 min. to 1:30 between sets

65, 85, 95, 95, 85

tried to keep the form strict

nice to have a "break"

shoulder press

1. 40kg
2. 50kg
3. 60kg
4. 60kg
5. 70kg

95-115-135-155-155

11/2/06 6:40am

bw: 69kg
age: 36

95,100,105,110,115,120x (lbs)

Colorado Springs

Age29,bw183#

Strict form
95#-105#-115#-120#-125#(f after x3)

Go Bucks!

5 X 95
5 X 105
5 X 110
5 X 110
5 X 105

M 34 BW 164

95 x 5
115 x 5
125 x 4
125 x 4
125 x 4

Finished with 12 L sit pull ups.

Shoulder Press
warm/up 90lbs
1. 5@110 lbs
2. 5@135 lbs
3. 5@135 lbs
4. 5@145 lbs
5. 5@155 lbs

wu: stretching and light shoulder presses w/broomstick
wod (mfbunch and joeyd): 65, 85, 95, 105, 115
mfbunch finished w/interval run on treadmill (1 minute hard, 1 easy, 2h, 2e, 3h, 3e, 2h, 2e, 1h, 1e)

I used to live in the Bronx where Planet Fitness took over a very good Golds Gym. Planet Fintess' first act was to remove all dumbbells over 85 lbs! Can you imagine!?!?!?

Planet Fitness is a joke. It's a gym for people who want to socalize and look the same a year from now as they did the year before. You couldn't give me a Planet Fitness membership.

cfwu*3

Shoulder
Press

95*5
115*5
115*5
125*4
115*5
95*5

as rx'ed

95
105
105
115
135

135-135-135-135-135
145-145-145-145-145
155-155-155-155-155
165-165-165-165-165
170-170-170-170 (w/help) - 170(w/help)

Age 47
BW 165
95x5
105x5
115x5
125x5
135x3 (fx2) Strict form

Did not want to push the most likely torn labrum too hard:

w/dumbells, 70, 80, 85, 90, 80

zac-75, 85, 95, 115, 135
mae-45, 55, 60, 60, 55

M-45, 50, 50, 50, 50
D-100, 110, 115, 120, 125

90,95,100,100,90

BW-198
80-90-100-110-120 with DB's

(5x5) 95#,105,115,125,135
7 minute row (8 setting)= 1880 meters
Was doing the Elvis after getting off the rowing machine. 1750m last time.

115/120/120/120/120

had to do a few push presses at the end of two of the sets. I felt super weak on these.

45/50/50/50/45

had to do a few push presses at the end of two of the sets.

5x95, 5x115, 5x135, 5x145, 5x145
2 mile run on treadmill, 12:40

95/100/105/115/120

Much tougher than it looks

95 x 5
105 x 5
115 x 5
125 x 1
115 x 5
115 x 5

More, better, faster

CFWUx2 no pull-ups (hand still recovering)
Burgener warmup

33x5/43x5/48x5/53x5/58 fail,53,53,53,53(fail)

CFWUx3
Burgener warmup
5x45 warmup
65-75-85-95-
105 (x4, +1 PP)
Next time probably should start heavier and increment by 5’s.

5 sets of Shoulder press

5x135
5x145
5x155
5x165 (last rep was a push press)
5x155 (last rep was a push press)

115 125x2 115 115 115. Less weight than I thought, but I'll take it.

5x95
5x100
5x105
5x110
5x110

135, 155, 175, 195, 205

bwt: 135

95
115
120
125
95

BW 180

95x5
115x5
135x5
155x4
135x5

95X5,115X4,105X6,115X5,120X2,115X3,115X5

Age 50/BW 240#
after WOD of 11/3/2006
optted for single arm DB shoulder press
5 sets of 5 @ 45/50/55/60 amd 65

Modified CFWU x 3
10 x air squat
10 x sit-up
9 x pull-up (dead-hang)
100 x jump rope singles

Shoulder press 5-5-5-5-5 reps
5 x 65#
5 x 75#
5 x 85#
5 x 95#
4 x 105# (barely got the 4th up, didn't try the 5th)

today's workout:
2 rounds for time of:
- run 400 mtr
- 50x squat
- 40x push-up
- 30x pull-up
time: 19:34 min
I was a little dizzy afterwards.
Have fun, Johan

45 x 5
55 x 5
65 x 5
70 x 3 (then had to use a little bit of legs)
70 x 3 (used legs again for last 2 reps)

CWU
45,65,75,85,95,105, 95

5 x 22#
5 x 27#
5 x 32#
5 x 37#
5 x 42#

all sets with 55# db's

Tried to do this after 1.5 hours of BJJ and two crossfits. Absolutely deadly.

In Kilos:

5 x 20
5 x 25
5 x 30

(Completed Friday. M/24/153#)

CFWU.
65# x 5
75# x 5
85# x 5
85# x 4
85# x 3

65/75/95/115/115
Attempted 135. Got one rep.

55/55/55/60/60

Left shoulder is terrible and has a mind of it's own!

30kgx5
35kgx5
40kgx5
50kgx5
50kgx5

Not even a hint of push press, all shoulder only.

95x5
105x5 (reg grip)
105x5 (close-r grip)
105x5 (wide-r grip)
105x5 (reg)
Dip needed towards the end of the workout.

95x5
115x5 x4

warm up 8km run 36minutes
shoulder press
75x5
95x5
115x5
125x5
125x5

bw 160

65/75/85/95(f)/95/100(4x)

note 2 self: keep hands in closer on bar

tendinitis. dumbells
5, 10, 15, 20, 25

5 x 5 of 85 pounds.

BW 145lbs
5x 95lb, 5x 100lb, 5x 105lb, 5x 110lb, 5x 115lb (PR)

BW: 170lb
Age: 32

CFWU x 3

95x5
115x5
135x2 (3rd fail) + 115x3
125x5
130x5

Light warm-up

65x5
95x5
95x5
95x5
105x5

95x3, 85x2
85x5x4 all sets broken

BW=150.

First set at 95. Did the rest at 125.

-D.

warm up

55-65-75-85-95

left shoulder hurtin pretty bad

4:40

65/85/95/105/115

95x5
115x5
125x5
135x5
145x5

BW - 73kg

5x40
5x45
5x50
5x55
4x60

(all in kg)

CFWUx3

BW 126

20-30-45-55-65

ending weight was about right, but could have started heavier

135lbs used
5sets 5reps

65/95/95/105/115/105
wu=30 min stairs 4 peaks, cfwux1

166.5
115-120-120-125-125(3,1PP,1TH)

BW = 140 lbs.

5 x 65
5 x 95
5 x 105
5 x 115
4 x 120
5 x 95

Start heavier next time!!!

5 x 5 - 95 lbs

5x135
5x145
5x145
5x150
3x155

cfwu x3
65# x5
85# x5
105# x5
115# x3
95# x6

105-115-125-135-145(3)
completed 3 sets of 25 Full Body Attack
2:12-2:38-2:29 35 lbs dumbells

45/55/60 x 3/60 x 4/60 x 2

55/65/75/85/95/105 (failed on 5th rep)

-each x 5

5x95
5x115
5x115
5x125 fail on last rep
5x125 fail on last rep
5x115
5x95
5x95
Last 3 sets done cause I had some time and I wanted to get extra work in.

5x95
5x115
5x115
5x115
5x115
done with new olympic weights woohoo!

Instead:
5 rounds for time,
5x strict shoulder press
10x push-press
15x push-jerk

95#
T = 24 min.

thought it was sets of 2
135x2 4 sets
145F
115x2 2 sets
very strict

Did this on 11/8 after the pullups/squats wod

95
115
135
135
135

Thanks!