December 27, 2006

Wednesday 061227

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

cf-valencia-Big_John-th.jpg

Enlarge image

Big John McCarthy's Ultimate Training Academy - home of CrossFit Valencia

Posted by lauren at December 27, 2006 4:11 PM
Comments

Is that all???

Comment #1 - Posted by: Craig at December 26, 2006 4:25 PM

Does any know of a crossfit group in Omaha, NE?

Comment #2 - Posted by: Craig at December 26, 2006 4:33 PM

#2, these days are excellent for working on the skills that need some practice.
Most will do the workout of the day and follow it up with skills practice.

Comment #3 - Posted by: Trevor S at December 26, 2006 4:41 PM

Craig,
Have you tried Crossfit Berkshire Hathaway in Omaha? Warren Buffet has everything else, he probably has a crossfit gym. :>)

Billy

Comment #4 - Posted by: Billy at December 26, 2006 4:44 PM

New to Crossfit...So am I just supposed to do the WOD or can I tack on other things like a daily 3 mile run with some push ups and pull ups? Not really savvy on the process of muscle destruction/rebuilding. I'd like to make this a lasting and fruitful program for myself any help is greatly appreciated.

Comment #5 - Posted by: W.G. at December 26, 2006 4:51 PM

W.G.

Think about doing the CF Warm-up, followed by the WOD. If you are planning on making CF your primary exercise program you will be happy that you left something in the tank for tomorrow, especially if you are new. Welcome!

Comment #6 - Posted by: bingo at December 26, 2006 4:55 PM

Big John McCarthy's? Let GET IT ON!!!

#5, just take your time and get into the groove of things, you can do whatever the hell you want after a WOD, just don't wear yourself for whatever is on deck the next day!

Comment #7 - Posted by: gaucoin at December 26, 2006 4:55 PM

So are theses done with a perfectly still lower body...(ie Military Press) or can the knees give a little bit to allow more weight.

THANKS

Comment #8 - Posted by: Ted at December 26, 2006 5:08 PM

I using a Smith Machine for tomorrow's WOD blasphemy?

Comment #9 - Posted by: neocross at December 26, 2006 5:10 PM

Big John McCarthy.

That. is. so. COOL!

Comment #10 - Posted by: Laurar at December 26, 2006 5:19 PM

smith machine is the worst piece of equipment ever made

Comment #11 - Posted by: Andrew Lederman at December 26, 2006 5:48 PM

#11 & #9

Andrew, I totally disagree on your opinion regarding Smith machines. You can do pullups on them, use them for HS pushups, inverted situps, and numerous other things. If your talking about using them for benching, squating, pressing and so forth; yeah they suck. And it IS blasphemy to use it for shoulder presses!

Comment #12 - Posted by: willski52 at December 26, 2006 6:19 PM

Im new to this program but I like it and I wanted to find out, 1: What type of warm-up is usually done to accompany WOD? and since Presses are up today what is a recommended weight? My level of fitness at this point is above average. Thanks for any help and happy Crossfitting to all.

Comment #13 - Posted by: Keith at December 26, 2006 6:30 PM

Official CrossFit Warmup

Comment #14 - Posted by: ATLDiana at December 26, 2006 6:36 PM

Crap...didn't post the link

http://www.crossfit.com/cf-info/faq.html#General7

Comment #15 - Posted by: ATLDiana at December 26, 2006 6:37 PM

Can #9 be erased so no new people read that? Or people that have poor grammer?

Comment #16 - Posted by: gaucoin at December 26, 2006 6:49 PM

#8 Ted:
These are done strict, with no bending of the knees. That would be a push press, not a shoulder press.

Also, these are done standing.

#13 Keith
If new to the movement, pick a light weight. Do three reps. Add weight. Repeat until you can't do three good reps. If you start too light, you don't have to count those sets as work sets, they can be warmup sets.


No smith machines for any barbell lifting.

Comment #17 - Posted by: Andy Shirley at December 26, 2006 7:06 PM

Are these standing military press with a barbell?

Comment #18 - Posted by: david at December 26, 2006 7:11 PM

Gaucoin.....you always make me laugh!!!
I am the spelling and grammar nazi! (Oh, gosh I hope that is okay to say) I mean it is a pet peeve of mine.

Comment #19 - Posted by: Valerie S. at December 26, 2006 7:14 PM

Shame on Joe McCarthy for the improper display of the American flag. K-

Comment #20 - Posted by: Kman at December 26, 2006 8:16 PM

I'm new to CF, and I wanted to know if there is a break between sets or do you knock out 3 add more weight and then right into another 3? Thanks

Comment #21 - Posted by: peter at December 26, 2006 8:22 PM

hey, if you perform best by railing out the sets all in a row, more power to you... for me (and most people), it seems like taking a little rest, maybe a minute or so, works best to push those numbers as high as they will go.

I was going to blow this off, but then I remembered that I need to work on it for the Total! I really want to hit 1000 this coming year.

Comment #22 - Posted by: Tim T at December 26, 2006 9:12 PM

Santa brought an Oly bar for Christmas, so I experimented with that, not sure what exactly I could do with it versus the dumbbell shoulder press. Warmed up with 15 mins sparring kicks & punches to Wavemaster, broomstick movements and bar-only shoulder press, front and back squats, then:

5 rounds of 10 shoulder press - 15 kg, 15, kg, 15,kg, 16 kg and 17kg

Felt good, so continued to play wiht the bar:
3 sets of 5 10kg snatch balance
3 set of 5 front squat (15, 20, 22 kg)
3 sets of 5 back squat (20,22,23 kg)
focussing on form. Definitely feels better with the bar than with dumbbells, and definitely need more weight!

Very sore quads from the Tabata squats and "Dirty name" workout". Finished with stretching while watching the Sharks game ;-)

Cynthia

Comment #23 - Posted by: cynthiaj at December 26, 2006 9:31 PM

A lot of new questions from newcomers. A TIP: I am a year in and the FAQ page is awesome at answering any questions you have. Viewing the exercise movies, or doing a search on the message board are also helpful moves.

Comment #24 - Posted by: Mr. White at December 26, 2006 9:52 PM

oh man that place looks awesome.

j

Comment #25 - Posted by: Jonathan at December 26, 2006 10:02 PM

3x 65#
3x 70#
3x 65#
3x 65#
3x 65#

(failed on 75# - could not get 1 rep. Failed first attempt on the 70# set so after I successfully executed a set went back down to 65 for the next three sets.)

Comment #26 - Posted by: laurar at December 26, 2006 10:11 PM

#18 David,
Not necessrily. Technically, a "military press" is done standing with feet together, no bending of the knees. Shoulder press(the Press) should hav ethe feet sholder width.

#21 Peter,
Rest as needed between sets. This WOD isn't timed. The goal is to lift as much weight as possible. If I am nearing PR or true max effort, I take a full 3+ minutes between sets.


#20 Kman
Unless you live in a special two dimensional world, the flag is always gonna be backwards from one side or the other, as its hanging in the middle of a room.

Comment #27 - Posted by: Andy Shirley at December 27, 2006 12:34 AM

Broken toe, this WOD was just what the Dr ordered:
Walked 10 minutes/biked 10 minutes
WOD w/dumbbells: 25's, 35's, 40's, 45's, 50's

Comment #28 - Posted by: John H at December 27, 2006 2:02 AM

Folks;
Do yourselves a favor & read the 'getting started' & FAQ. The majority of your questions will be answered there.
Welcome to the club

Comment #29 - Posted by: Mike M in Ottawa at December 27, 2006 2:21 AM

#27 Andy, even in my special two dimensional world the flag of the United States is ALWAYS located to it's "own right side" of a group of displayed flags. It could be that they're trying to split the difference due to not being against a wall, but properly they should decide on a "front side" of the room and work off that. bleachers or a visitor viewing area would work. Middle of the pack is always the wrong choice. Unless there's a "front" and the colors can be located ahead of the others. K-

Comment #30 - Posted by: kman at December 27, 2006 2:35 AM

#30 kman,
I glossed right over that fact(possibly due to only seeing half the blown up image when I clicked on it). I was only referring to the position of the field of stars on the right side(instead of the correct left side of a hanging flag).


Also, everyone else, read the faq.

Comment #31 - Posted by: Andy Shirley at December 27, 2006 2:56 AM

As rx'd

2x32 kg kettlebells

Finished with L-Sit practice and some juggling

Big John MacCarthy's place looks unreal

Comment #32 - Posted by: Sam In Aus at December 27, 2006 3:01 AM

135x3
145x3
155x3
165x3
175x2
185x1 (PR)

60x72lb KB snatches

Comment #33 - Posted by: MurphIZ at December 27, 2006 3:54 AM

55
65
70
75x1, 2nd & 3rd w/spotter
75x1, 70x2

Comment #34 - Posted by: maggie at December 27, 2006 4:23 AM

Kman, right on.

Did these seated due to my 7' basement ceiling.

95*3
115*3
135*3
145*3
155*2PR (failed on the third)

Comment #35 - Posted by: rpo at December 27, 2006 4:23 AM

3-95
3-115
3-135
3-135
3-135
wt-213#
age-40

Comment #36 - Posted by: MSR at December 27, 2006 4:24 AM

55
65
70
75x1, 2nd & 3rd w/spotter
75x1, 70x2

Comment #37 - Posted by: maggie at December 27, 2006 4:24 AM

First time at trying strict shoulder presses since I started Crossfit last month. I think I may have started a bit too light, but I wasn't sure where I was going to go.

75x3
90x3
95x3
105x3
115x3 - Really had to work for the last rep but got it up in a clean lift!

Not too impressive by some folks' standards, but the exercise felt good and I now have something to beat next time around.

BW - 175 Age 28

Comment #38 - Posted by: Mike Mc at December 27, 2006 4:33 AM

first time, back after week off due to cold & xmas.

still taking it easy though!

3x 20kg
3x 25kg
3x 30kg
3x 35kg
3x 32.5kg

Comment #39 - Posted by: Paul W at December 27, 2006 4:38 AM

I do not remember my weights from last time we did this, and no comparison date is listed. Does anyone remember the last date this workout was scheduled? Thanks.

Comment #40 - Posted by: Mickgee at December 27, 2006 5:01 AM

I want everyone to know I thank you for your involvment and help with Crossfit. Its exciting and warming to know that so many people are enthusiastic and involved with this. I got responses that where great and timely so thank you.

Comment #41 - Posted by: Keith at December 27, 2006 5:03 AM

All,

Could someone tell me where to find the crossfit warmup. I am doing my own but I want to try coach's method.

Ricky
Richmond

Comment #42 - Posted by: ricky at December 27, 2006 5:11 AM

AGE:27
BW:170
WU: 1000m row, dips, curls, sit-ups, scissors
WOD: 3x45lb
3x95lb
3x115lb
3x135lb
2x155lb
I did these seated on a mat, legs out in front. Not able to do these standing due to accident.
I Found that you work more with core and stabilization than a smith machine or rack. Harder to get the weight up but well worth it .

Comment #43 - Posted by: Trebor at December 27, 2006 5:19 AM

BWT=282#; 43 yoa

SP 5x3: 185/185/185/185/195

Comment #44 - Posted by: Kegger at December 27, 2006 5:24 AM

#31

If you come in from the other side of the building (opposite from where photo was taken), then the flag is hanging with the stars on the left. Just my $.02

Comment #45 - Posted by: Raul at December 27, 2006 5:24 AM

BW=216
33 y.o.

3x135
3x125
3x125
3x120
3x115

Comment #46 - Posted by: JimmyRipp at December 27, 2006 5:41 AM

warmup - 45X10, 65X7

95X3, 105X3, 115X3, 125X3, 135X1 + 2 pushpress

Comment #47 - Posted by: Adam DV at December 27, 2006 5:43 AM

Looks the Corps may be going Crossfit across the whole force. Linky below.

http://www.military.com/features/0,15240,120956,00.html

Comment #48 - Posted by: K-Squared at December 27, 2006 5:50 AM

Male/28yo/165#/5'7"

20x45,15x65,10x85,8x95,5x105,
3x115,3x120,3x120,3x125,3x125,
4x115,6x105,7x95,8x85,9x75,10x65,10x55,11x45

Received rings today along with Christmas mail. Today was a good day.

QA4, Afghanistan

Comment #49 - Posted by: willski52 at December 27, 2006 5:58 AM

I did standing single arm dumbell presses
70x5
75x5
80x3
80x2
75x3
in between sets did false grip hangs, took skin off both wrists

Comment #50 - Posted by: craigv bwt 185 at December 27, 2006 6:01 AM

Why is every cool gym on the west coast?

Comment #51 - Posted by: f at December 27, 2006 6:04 AM

39, 200

CFWU 3x15's

95x3
115x3
125x3
135x3
145x3
155x3

8 rounds
10 12#MB woodchoppers
15 12#MB slams
10 Burpees

time 17:05

Comment #52 - Posted by: Juan Epstein at December 27, 2006 6:05 AM

155lb*3
160lb*3
165lb*3 (3 rep PR)
170lb F
170lb push-press then 2 strict press (2 rep PR)
165lb*2

bw ~192lb

Strange with 170lb. Would not come off shoulders at all after cleaning to rack. Next time round, push-pressed to overhead - shuffled grip a bit then brought it down to rack for 2 solid reps. Happy days!!

Cheers, kempie

Comment #53 - Posted by: kempie at December 27, 2006 6:05 AM

I have been using the CrossFit North skill charts and was looking for clarification on the intermediate thrusters standard. Specifically, does the standard call for doing 45 consecutive 1/2 body weight thrusters and is there a time limit? I ask because I have been benchmarking myself with the CrossFit North standards and that is the intermediate skill that I am having the most trouble with. Any help or advice is greatly appreciated.

Comment #54 - Posted by: epicurius at December 27, 2006 6:17 AM

Burgener warmup

3x40k (88#)
3x40k (88#)
3x40k (88#)
3x50k (110#)
3x50k (110#)

While not big loads, I am very happy today as this has been the first time I've been able to press overhead with any weight since injuring my shoulders this summer. Still not 100%, but at least I can start (slowly) to build back some strength.

Sam

Comment #55 - Posted by: Sam_M at December 27, 2006 6:24 AM

33, 205, 5'11
CFWUx3(PU=5)

3x60k
2x70k
3x60k
3x60k
3x60k
3x60k

5 min of jump rope skill work,1:1 various jumps/rest

Comment #56 - Posted by: Einbasra at December 27, 2006 6:41 AM

BW ~250, 6' 1", 36 yrs old

Warmed up with a few pushups, OHS w/ empty bar, and shoulder presses w/ empty bar.

3 x 115 lbs
3 x 115 lbs
3 x 115 lbs
3 x 120 lbs
3 x 125 lbs

Bit shaky there on the last set, but punched 'em out. I bought myself a 300 lbs weight set from Sports Authority, so this is my first at-home barbell WoD. I realize it's sorta low end, but for a hundred bucks I can't complain. Now to get some bumpers. I'm excited; my home gym is slowly expanding.

Comment #57 - Posted by: Don Greenfield at December 27, 2006 6:44 AM

135x3
145x3 (x4)

Comment #58 - Posted by: jpf at December 27, 2006 6:48 AM


115x3\
125x3 \
135x3 > WOD
140x3 /
145x3/
-----
135x3\
125x5 > Practice
115x5/

Comment #59 - Posted by: JR at December 27, 2006 6:49 AM

30 min crosscountry treadmill first, then CFWU, then...

3 x 75 lbs
3 x 80 lbs
3 x 85 lbs
3 x 95 lbs
3 x 105 lbs

Wobbly on that last set, but did it.

Comment #60 - Posted by: Hale at December 27, 2006 6:49 AM

115 x 3 x 5

Comment #61 - Posted by: paulw at December 27, 2006 6:50 AM

BW = 165
As Rx'd
115# x 3 x 4
120# x 3

Comment #62 - Posted by: Daws at December 27, 2006 6:56 AM

95,105,105,105,105

10 pounds better than the last time I did a similar workout.

I have a lot of trouble with shoulder press.

Comment #63 - Posted by: Ahmik at December 27, 2006 7:05 AM

125,130,135,140,143(2) CF total style from floor
bwt-164
+ clean.dips practice

Comment #64 - Posted by: OPT at December 27, 2006 7:08 AM

dead lifts - 153,158,163,168,173,178 x 3
shoulder still shaky
+ abs.low back.stretching

Comment #65 - Posted by: OPT Mommy at December 27, 2006 7:10 AM

95# x3
115# x3
135# x3
135# x3
145# x3
the last rep was a push press.

Comment #66 - Posted by: ut steve at December 27, 2006 7:11 AM

All,

Could someone tell me where to find the crossfit warmup. I am doing my own but I want to try coach's method.

Ricky
Richmond

Comment #67 - Posted by: ricky at December 27, 2006 7:22 AM

ricky,
just a thought. Lookin the FAQ?

Comment #68 - Posted by: jd at December 27, 2006 7:24 AM

Ricky, instead of repeatedly posting your question you could search the site with the little google button, check the FAQ or click on the link kindly provided at the top of this thread after someone else asked the same question earlier today.

In general you will find help is a little more forthcoming if you at least make some effort to help yourself.

For workout based questions I would always suggest reading the day's comments first. Also, if the day's workout has been posted in the past and a link to a previous occurrence is provided, check that too. If after checking the comments and FAQ your question relating to the days workout is unanswered, ask away.

If it relates to some other exercise, workout etc then you will be best served by posting a new thread in the relevant place on the boards.

Cheers, kempie

Comment #69 - Posted by: kempie at December 27, 2006 7:33 AM

jd #68,

Thanks...I did a quick scan and missed it earlier. Good luck with training.

yesterday I did: as many round as possible in 25 min:
10 pu
15 squat 145
25 weighted sit ups
15 box jumps

Ricky
Richmond

Comment #70 - Posted by: ricky at December 27, 2006 7:34 AM

kempie #69,


"In general you will find help is a little more forthcoming if you at least make some effort to help yourself."

I did but not to your satisfaction....skimmed it. Go easy, were all friends here.


Thanks for the help,
Ricky
Ricky

Comment #71 - Posted by: ricky at December 27, 2006 7:40 AM

95x3,135x3,155x3,170x3,185x1 +135x3

Comment #72 - Posted by: JeffT at December 27, 2006 7:54 AM

95x10
135x5
155x3
160x3
165x3
160x3
155x3

Comment #73 - Posted by: Gabe C. at December 27, 2006 7:57 AM

would you guys say shoulder press or bench press is more important?

Comment #74 - Posted by: sbm at December 27, 2006 8:04 AM

65
70
75
85
95

Should have gone heavier...oh well...

Comment #75 - Posted by: layman at December 27, 2006 8:06 AM

I have noticed that the more immature the poster, the more times they will repeatedly ask the same question and then demand an answer, when the question could easily be answered in the FAQ section or the Exercise section, if they had taken the time to read through the site.

A little respect is in order to the guys that have been posting here and doing CrossFit for a long time.

Before demanding answers and then being snippy when you get an answer, think about the vast amount of knowledge that you are potentionally turning off with your immature attitude.

Kate

Comment #76 - Posted by: jknl at December 27, 2006 8:10 AM

65,75,85,(85 for 2 x2) 80,80
bwt 120

Comment #77 - Posted by: Sue Ady at December 27, 2006 8:10 AM

135 x 3
145 x 3
155 x 3
165 x 3
175 x 3

Comment #78 - Posted by: dmarsh at December 27, 2006 8:19 AM

Kind of a silly question: I know that different muscle groups are being used but other then that what is the physiological reason that the push press starting from behind the head (military press) is so much easier then the one prescribed by crossfit.

Comment #79 - Posted by: Mike in Rochester at December 27, 2006 8:24 AM

#76 Kate,

I asked twice yes but never demanded anything nor was I rude to anyone. I was thankful for the response (stated so) and admitted my error of skimming instead of giving it a full effort. This is, and was admitted to, as my fault. I don’t know how else to apologize.

If it is a pet peeve of those old school crossfitters I am very sorry. If you feel my actions demanded a rebuke for this I am sorry also. Was I immature or demanding? I think that is a bit harsh. I have always tried to be respectful and decent to all in these postings.

As a veteran perhaps you could be a little easier on the newbie. If that was to forward I will apologize in advance. My intentions and commitment towards/to the program are genuine and I truly respect the intellectual capital brought to the program by the experienced members. With said I hope this resolves the issue.

Ricky

Comment #80 - Posted by: ricky at December 27, 2006 8:26 AM

Epicurius (#54) You have it right for the CF North thruster challenge. 45 thrusters with 1/2 bodyweight - my take on it is so long as any rest you take is in the rack or overhead you are sticking with the intent of the challenge. No time limit - pacing is a good idea.

Good luck

Cheers, kempie

Comment #81 - Posted by: kempie at December 27, 2006 8:26 AM

As rx'd: 105-115-115-125-130. Just barely got 3 good reps on the last set.

Comment #82 - Posted by: Jeff A. at December 27, 2006 8:32 AM

bwt. 190

135x3 155x3 185x2 175x3 175x3

Comment #83 - Posted by: brent colson at December 27, 2006 8:36 AM

Ricky, you will stay friends with more folks if you learn to take some constructive criticism with good grace.

Skimming 50 posts and missing a link highlighted in blue that answers your question suggests a lack of care. Saying that your lazy glance earns you a considered answer was weak.

I have no interest in belittling or being harsh with you but instead tried to pass on some little advice that will help you round here. CrossFit by nature is not about spoonfeeding - this does carry over to the boards as well

Take my suggestion on board or not, your choice.

Cheers, kempie

Comment #84 - Posted by: kempie at December 27, 2006 8:43 AM

age 35 bw 187
115 x 3
125 x 3
135 x 1 125 x 2
125 x 3
125 x 2 115 x 1

2 miles in 14:18, not real fast by anyone's standards except mine. PR!

Comment #85 - Posted by: Tim in VT at December 27, 2006 8:52 AM

#81 kempie
Thanks for the help. apparently i need to work on my thrusters...

Comment #86 - Posted by: epicurius at December 27, 2006 8:53 AM

Wed AM after work. Main Page WOD

5x3 Shoulder Press:
45x10, 45x10, 95x6

135x3
155x3
165x3
175x3
185x2.5, couldn't get it past nose. Stupid nose.


195x1
205F
205F-both came off shoulders, stalled at nose.

Plus a bunch of other stuff, details in log.

Comment #87 - Posted by: Andy Shirley at December 27, 2006 9:02 AM

Old AC separation makes these dicey...

65/75/85/85/85

More than previous. Will always be a structural weakness so will try to strengthen around it.

Regarding Newbie questions, and noting that I have been here for only one year, let's all look at the calendar and accept that this is the time of year when we are most likely to have newcomers to CF and so will most likely be forced to weather the types of questions noted above. Gentle directions, no matter how frequent and repeated, are going to be rewarded with new CF'ers who will enrich our community; gentle direction is also more in keeping with the spirit of the Season. This is in no way critical of Kate or Kempie. As rebukes go around here those posts were pretty tame :=)

For Ricky and any other newcomers joining this crew, prepare for an incredible ride, but be prepared to shoulder your own load as well. Oh, and for your own safety, never forget the "e" on Lynne!!

D

Comment #88 - Posted by: bingo at December 27, 2006 9:04 AM

#45 Raul,
Read my original post in #27. That was my point exactly.

kempie (#53),
Its easier after the push-press b/c of the stretch reflex.

#86 epicurius,
That Level 2 standard is widely considered to be more like a 2.5 or 2.75. It's a b!+c#.

Comment #89 - Posted by: Andy Shirley at December 27, 2006 9:10 AM

29/175

CFWU x 3

Dumbells
50 x 3
60 x 3
60 x 3
65 x 3
65 x 3

Comment #90 - Posted by: Ben B. at December 27, 2006 9:15 AM

40M/5'8"/177

CFWUx3
Christmas Day squat WOD - 15

75x3
85x3
95x3
105x3
115F
95x3

Comment #91 - Posted by: Matt M at December 27, 2006 9:20 AM

CFWU
Row 2000m
65 x 3
70 x 2x1
70x2x1
65 x 3
65x 3

3 rounds of 1 min burpees, 20 wall balls, 20 push ups
Row 2000 m

Comment #92 - Posted by: In8Girl at December 27, 2006 9:25 AM

Regarding Big John's gym -- it's a thing of beauty, and the photo only shows a portion of it. That's a Pride sized ring behind that Octagon, as well. The photo is being taken from a viewer's mezzanine up above the workout areas, so you can't see everything that's off to the right, and what's immediately below.

In regards to the flag -- this photo is from the back of the gym looking toward the entrance. When you enter the gym, the face is facing the proper direction.

Comment #93 - Posted by: Becca at December 27, 2006 9:29 AM

Oops - "face" equals "flag" in that last sentence.

Comment #94 - Posted by: Becca at December 27, 2006 9:30 AM

Bwt: 135

115
120
120
120
120

And then some other stuff

Comment #95 - Posted by: Speal at December 27, 2006 9:30 AM

BW : 70kg

CFWU - dips x1

30,35,37.5(f),35(f),32.5,32.5,32.5 kg

Failed a couple of times to go even 1 rep with 37.5 and then even with 35kg as well.

Comment #96 - Posted by: Tamas at December 27, 2006 9:32 AM

95
105
115
135
145 (3rd rep was push press)

Also worked on some Press to Handstand and put my new ab wheel to work. I love that thing.

Comment #97 - Posted by: Scott Kustes at December 27, 2006 9:37 AM

coke machines...sweet.

Comment #98 - Posted by: blender at December 27, 2006 9:37 AM

75/80/85/90/95

Comment #99 - Posted by: MickGee at December 27, 2006 9:46 AM

95/100/105/110/115

Comment #100 - Posted by: broot at December 27, 2006 9:48 AM

Kempie, Kate and Bingo,

Your points are well received. I have been with crossfit for about 6 months now. I do the WOD as often as I can and but post very infrequently. I haven’t posted that often and in this current thread, disregarded the seriousness and considerable energy people put into the comments section. I truly value crossfit and don’t want to be the source of any antagonism here. I am signing off for the day regardless of what further comments are made. At this point I think I am just adding insult to injury.

I am not used to criticism and may not take it as well as I should. I will toughen up a bit in the future.

Ricky

Comment #101 - Posted by: ricky at December 27, 2006 9:50 AM

CFWUx3

95, 105, 105, 95, 105

Comment #102 - Posted by: Gregg F at December 27, 2006 10:14 AM

worked up to 145 x 3, still a little pain going overhead but was surprised not too bad, i'll take 145 for now.

Comment #103 - Posted by: dan colson at December 27, 2006 10:16 AM

M/20/176

125, 135, 140, 145, 145

all strict form. much better than last time.

Comment #104 - Posted by: ehanft at December 27, 2006 10:18 AM

cfwu*2

Shoulder Press
95*3
115*3
120*3
125*3
125*3

Deadlift
135*3
185*3
225*3
225*3
185*3
135*3

Back Squat
135*5*5


my legs were very tired and stiff after moderately heavy deadlifts.

Comment #105 - Posted by: John Messano at December 27, 2006 10:28 AM

CFWU X 3

Shoulder Press
45
55
65
75 struggled the last rep
75 struggled the last 2 reps

Bingo- I'm looking at my year anniversary coming up soon, in about a month or so. I am sort of following Maximus' timeline of in 3 years after being with CrossFit I should be where I want to be. I still have many areas to improve.

Kate

Comment #106 - Posted by: jknl at December 27, 2006 10:30 AM

20 M 140
70/80/90/95/95

Comment #107 - Posted by: Andrew W at December 27, 2006 10:47 AM

im sure this has been posted.
but YOUTUBE is an awesome place for looking at how exercises are done. if correctly, well thats another story. but cool place to get an idea.

heres for the shoulder press, i couldnt get if it was with dumbells or not at first.

http://www.youtube.com/watch?v=WXiy7KJBOR4

Comment #108 - Posted by: juan g. at December 27, 2006 10:47 AM

95
115
135
145
155 (failed on last rep)

Comment #109 - Posted by: Redding Mark S at December 27, 2006 10:50 AM

95*3
95*3
105*3
105*3
115*1 105*2

Comment #110 - Posted by: Tracy at December 27, 2006 10:50 AM

only 4th time at crossfit. going to need a lot of help with sub. exercises. this one is good for me because it was short and sweet.
BRANDY: FEMALE, BWT 196
45,50,55,60,65

Comment #111 - Posted by: brandy at December 27, 2006 10:54 AM

Warm-up

10 x 45#
10 x 65#
6 x 85#

Shoulder press 3-3-3-3-3 reps

3 x 105#
3 x 105#
3 x 115#
3 x 115#
1 x 125# (failed on last 2)

Comment #112 - Posted by: Nicholas Burgett at December 27, 2006 10:56 AM

115
125
135
150
160

Comment #113 - Posted by: *************TJ************** at December 27, 2006 10:57 AM

no equip for this at home. so

kb joint mobility warm-up
5x5 24kg windmills
5x3 12" parallette HSPUs w/ weight-vest--nose to floor

Comment #114 - Posted by: brendan melville at December 27, 2006 10:58 AM

5x60,75,85,95,105. Welcome to weenie world. At least i know what to work on, or should i say, add it to the list. Actually, the last time i did the CF Total, I topped out at 105, so I have some baby step improvements. Good work, all! BW:176, YOA:58

Comment #115 - Posted by: john wopat at December 27, 2006 10:59 AM

I meant 3 reps, not 5.Duh.

Comment #116 - Posted by: john wopat at December 27, 2006 11:00 AM

today's workout:
tabata something else
pull-13-12-8-5-4-5-5-6
push-18-13-8-8-5-6-5-4
sit-8-9-8-5-6-6-4-4 (ball in hands from touch floor behind my head to touch my feet)
squat-16-19-19-17-14-15-17-16
my new year resolution: practise-practise and more practise.
:) have fun, Johan

Comment #117 - Posted by: Johan Nederhof at December 27, 2006 11:00 AM

Allie: male: BWT 186
95,115,135,145,155 Turkish get-ups 10 @ 65lbs
As always I finish with Turkish get-ups still using 65 lbs until I get the balance fully under control:
This one was short. I like them short and to the point

Comment #118 - Posted by: Allie at December 27, 2006 11:02 AM

cfwu x 3

95x5
115x4
135x3
145x1+2pushpress
145x3
155xfail
145x2
135x3

Comment #119 - Posted by: Brett_nyc at December 27, 2006 11:07 AM

As Rx'd:

Justin/Franco: 95-105-115-135-155

Russ: 95-105-115-135-155-165*


Also did 20/30 squat intervals x 8 from 061225...

Justin: 22
Russ: 24

We have 5 in our CrossFit group now (up in Sarnia, Ontario). Tomorrow will be the first time all 5 of us will train together...looking forward to it!

Comment #120 - Posted by: Justin Farina at December 27, 2006 11:09 AM

45/65/85/105/115 - should press

catching up on back squats last week:
(3-3-3-3-3)

135/155/185/205/225

Comment #121 - Posted by: MJB at December 27, 2006 11:10 AM

100
105
110
115
120

Will start heavier next time 100 - 110 felt pretty light.

Comment #122 - Posted by: Chapman at December 27, 2006 11:13 AM

Age 34
BW 148#

120/125/125/130/130

Comment #123 - Posted by: Shawn B. at December 27, 2006 11:14 AM

115
135
145
155
135

Comment #124 - Posted by: Eric O at December 27, 2006 11:17 AM

193/72

Probably a bad idea, but first did the Sat workout:

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups, 7 HSPU, Rope Climb, 7 Ring dips

6.5 rounds, subbing rope pull ups, 12 bar dips. HSPU started at full ROM, but devolved into 3/4 and some 1/2. During these something was doing a little snap/pop in my separated right shoulder. No pain, but felt funny.

Rested, then did 7x3 shoulder presss.
All at 135#, that was about all I could handle after the HSPU and dips. Shoulders are not too pleased right now.

Does anyone have thoughts on how the elbows should flare during a HSPU? The two variations I tried today were to the sides, and in front (probably not real strict, but certainly felt different). Is one better than the other?

Comment #125 - Posted by: davej at December 27, 2006 11:24 AM

Subbed handstand pushups since no access to weights.
3 x 3 x 3 x 3 x 3

Comment #126 - Posted by: silence at December 27, 2006 11:31 AM

65lbs
75lbs
85lbs
95lbs
110lbs failed after 1


Comment #127 - Posted by: vinewalker at December 27, 2006 11:36 AM

#12
Willski52

Im sorry i should have clarified, i do have my junior fitness kids do pullups on them (because they are lower than a regular chin bar) and they are good for progressing into HSPU... but yea i was thinking more along the lines of squats, shoulder presses, and bench presses... absolutely terrible for that.

Comment #128 - Posted by: Andrew Lederman at December 27, 2006 11:40 AM

135
135
135
145
155
strict form, happy with it

Comment #129 - Posted by: Nolan at December 27, 2006 11:44 AM

8 x 3' rounds on heavy bag w/ 1' air squats b/t rounds, then.... 95,95,95,95,95

Comment #130 - Posted by: neocross at December 27, 2006 11:48 AM

shoulder press - 40/45/47.5/50/52.5(F)/50

- got 2 reps out at 52.5, but failed third

deadlift - 100/110/120/130/115

all weights in kg, with bw at 70kg.

Comment #131 - Posted by: karl at December 27, 2006 11:55 AM

Felt pretty tired today. Maxed on 50kg -two strict reps.Never done them without a bit of momentum before :)

Comment #132 - Posted by: JamieBu at December 27, 2006 11:56 AM

ROM's
5k :23::03

WOD
135-155-165-165-175x1-155x2

Got 175 once(185PR), but had to drop down after and finish out. Didn't want to accitdently lose the lift and drop the weights... especially w/some chick on the leg press next to me. That could of got messy.

Get some, Go again!

Comment #133 - Posted by: DJ at December 27, 2006 12:02 PM

Shoulder Press

CFWU + Handstands

WU 45x20, 65x12, 95x8, 95x6

100,100,100,105,105,105

Questions: should I do these seated or standing. The video shows standing but you get better isolation sitting. Thoughts?

Also, I started from a rack with the bar at shoulder height. Should I take it from the floor instead?

Billy

Comment #134 - Posted by: Billy at December 27, 2006 12:05 PM

Burgener warm-up
5x3 Press 95#, 105, 116, 121 pr (+1), 116
5x5 ring pullups
5x1 ring dips

yesterday:
DL 135#, 225, 275 pr (+15)
Purchased 4x45# and 2x25# bumbers
Xfit home gym coming along well.

Comment #135 - Posted by: James N at December 27, 2006 12:17 PM

duh - bumpers - definitely not bumbers - too awesome for that - heh ;)

Comment #136 - Posted by: James N at December 27, 2006 12:18 PM

cfwu x 3
Shoulder Press
115 x 3
125 x 3
135 x 3
145 x 3
145 x 3 + 2 push press + 2 push jerk. The 2 PP and 2 PJ were to reach total failure. It's amazing that even after failing during the PP I was able to complete 2 PJ. Great WOD.

Comment #137 - Posted by: von-paul at December 27, 2006 12:26 PM

41yo, 6'1, 190 -
110 - 132 - 154 - 176 - 198 (f) 187

Comment #138 - Posted by: stryker at December 27, 2006 12:40 PM

Damn, actually I did push-jerks.

Comment #139 - Posted by: stryker at December 27, 2006 12:51 PM

bw-197

wu
10xpullups,ringdips,overheadsquats,knees-to-elbows
sampson stretch
10x45#shoulderpress
5x65#shoulderpress
5x85#shoulderpress

wod-as rx'd
3x95
3x105
3x105
3x115
3x115

Finished with
5x115# pushpress
5x95# pushpress
10x30# 1 armed kb swings(10 per arm)

MC

Comment #140 - Posted by: MCORRY at December 27, 2006 12:53 PM

3x75
3x80
3x85
3x90
95(fail, 2 reps)
3x80
BW 170

Comment #141 - Posted by: Sam L at December 27, 2006 12:53 PM

38yo bwt=157

No CFWU, pressed for time (no pun intended : ) )

65 x10

95 x3
95 x3
105 x3
115 x2 unable to put up 3rd
115 x4 push press (psychological victory)

Comment #142 - Posted by: John C. at December 27, 2006 12:56 PM

Standing.

135
155
185 (2.5/couldn't lock out 3rd rep)
155
135

25m/215lbs

Comment #143 - Posted by: rugger8 at December 27, 2006 1:00 PM

45-55-60-65-70

Comment #144 - Posted by: J at December 27, 2006 1:02 PM

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

135

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Comment #145 - Posted by: jim at December 27, 2006 1:02 PM

Shoulder Pressed yesterday so did a variation of Brand X's Saturday's workout.

5 rounds
500 M row
3 Maniac Muscle ups
12 Push Press X 135#

23:40

Weighted pull ups
30 X 3
35 X 3
40 x 3
45 x 3
50 x 3

Comment #146 - Posted by: Jeff at December 27, 2006 1:13 PM

45x3, 65x3, 85x3, 95x3, 115x3, 125x3 (that last rep was a push press though)

Comment #147 - Posted by: Tim at December 27, 2006 1:15 PM

65, 95, 115, 135, 155(f), 145 x 2 as rx'd

I really wanted to push press 155 but held back

Back squat form practice after

Comment #148 - Posted by: b ring at December 27, 2006 1:20 PM

28 y/o 170 lb 5’10” approx 11% bf
CFWU (subbed 5 ring dips per round for regular dips) x 3, Shoulder Press 45lbs x 10

Shoulder Press
65lbs x 3
80lbs x 3
85lbs x 3
90lbs x 3
95lbs x 3

3 minutes rest per set

Comment #149 - Posted by: Sesoku at December 27, 2006 1:30 PM

115 lbs
140 lbs
155 lbs
165 lbs 2 reps
165 lbs 2 reps

Comment #150 - Posted by: sbua at December 27, 2006 1:32 PM


26yo 200lbs

CFWUx3

115
135
155
165
170

then some back squats, front squats, pull ups, etc

Comment #151 - Posted by: Greg at December 27, 2006 1:33 PM

115,125,135,145,150 (push pressed 3rd rep)

Comment #152 - Posted by: *****TROOPER***** at December 27, 2006 1:34 PM

CFWUx3

BW 126

60/65/70/75/75

Comment #153 - Posted by: Sarah at December 27, 2006 1:40 PM

2x135 + 1 push press, decreased weight
3x125
3x130
3x135 (belt)
3x140 (belt)

My serratus is getting better, but this is still much weaker than I once was. Maybe more HSPUs will help. (Maybe they already have.)

Comment #154 - Posted by: Tim T at December 27, 2006 1:48 PM

Ran a USMC PFT as a warmup 'cuz the guy I was monitoring wanted someone to run with.

As rx'd.
Burgener WU
135-135-135-140-145

Dan S. - Regrets for your loss. Fight the good fight.
"The final test of a leader is that he leaves behind him in other men the conviction and the will to carry on...." Walter Lippman.

Comment #155 - Posted by: Dale Saran at December 27, 2006 1:54 PM

105x3
110x3x4

Strict BB shoulder presses. Bwt 113#. Worked in sets with Catherine Imes (she made the weight look like child's play despite rarely pressing a barbell).

Rode the motorcycle for 20 minutes in Wisconsin's cold to charge the battery (I'm too lazy to remove it for the winter so I get to freeze instead)....finished the workout with a 6 minute 36# GS set 46L/48R. No grip or hand tearing issues.

Comment #156 - Posted by: Kelly Moore at December 27, 2006 2:03 PM

M/26/5'11"/180
WOD as Rx'd
115
135
145
155 (1, 2 reps push press)
135

Added 20 cleans @95 lbs for form and 3X10@65 preacher curl.

Comment #157 - Posted by: Tom N. at December 27, 2006 2:11 PM

47/165
105x3
115x3
125x3
135x3
145x1,f,f

Comment #158 - Posted by: MikeT at December 27, 2006 2:11 PM

lil pipe
105/125/135/140(2)/140(2)

Comment #159 - Posted by: PIPER at December 27, 2006 2:12 PM

as rx'd F 150lbs 32
65 x 3
70 x 3
75 x 3
80 x 3
85 x 3

Comment #160 - Posted by: Alana at December 27, 2006 2:15 PM

115
125
115
115
115
All x 3

Comment #161 - Posted by: dyagg at December 27, 2006 2:15 PM

65,75,85,95,100

Comment #162 - Posted by: Mark Brinton at December 27, 2006 2:20 PM

95,105,115,125,130,135x2 reps. Not impressed with shoulder presses, I believe they've stalled. Legs are still sore from the 25th?

Good news from the Aucoin household, we've made a new future Crossfitter and we are expecting it's arrival in August 2007! I'm gonna be a papa!

Comment #163 - Posted by: gaucoin at December 27, 2006 2:21 PM

Worked up to 75# strict shoulder press.

Comment #164 - Posted by: Norma at December 27, 2006 2:24 PM

CFWU x 3
95
105
115
115
115
Skill work L-sits, Planche drills

Comment #165 - Posted by: BB at December 27, 2006 2:24 PM

I noticed that Big John McCarthy doesn't have a link to Crossfit posted on his website. Isn't anyone at Crossfit HQ going to do something about this?

Comment #166 - Posted by: Eric Von Klein at December 27, 2006 2:31 PM

85,95,105,115,125,130 as rx'd

Comment #167 - Posted by: trent at December 27, 2006 2:31 PM

cfwu

115x10
135x5
205x3
215x3
215x3
215x3
225x1 +2 push press
135x10
felt like an earthquake from my ass to my eyeballs

Comment #168 - Posted by: wich at December 27, 2006 2:33 PM

bwt ~113
5x3x95

then broke in new x-vest. Loaded a modest 12 lbs and did 10 rounds in 17 min of
15 53# 2-hand kb swings
5 pullups.

Comment #169 - Posted by: Lynne Pitts at December 27, 2006 2:45 PM

Hey Gaucoin! Great news. Congrats.

Comment #170 - Posted by: bingo at December 27, 2006 2:54 PM

Hi all. I must say that this is my first entry, and while I love the site and the whole concept of Crossfit....I recommend adding a results page. These comments sections are way to full of crap. Is it a message board or a chat room?????

Comment #171 - Posted by: JP at December 27, 2006 3:02 PM

47 YOM 74" 215

125,135,145,140,140

Comment #172 - Posted by: Jack S. at December 27, 2006 3:19 PM

bw: 187

As rx'd: 135, 140, 145, 150, 155

Comment #173 - Posted by: Rick510 at December 27, 2006 3:21 PM

Paul & Andy: 95/105/105/105/115
Jen: 45/55/65/65/65

Comment #174 - Posted by: paulf at December 27, 2006 3:25 PM

5 sets of 95 pds. 3x's each been awhile hope to be back!!!

Comment #175 - Posted by: Tuber at December 27, 2006 3:43 PM

65-95-95-115 (I confess to bouncing on one of these reps)-125 (all no bounce)
as rxed

Comment #176 - Posted by: kyle a at December 27, 2006 4:00 PM

shoulder press
105 x 3
115 x 3
125 x 3
130 x 3
135 x 3

Comment #177 - Posted by: LMD_matt at December 27, 2006 4:02 PM

Hello crossfit brothers and sisters.

I have a question on the shoulder press. Should I sit or stand when doing the shoulder press? The video shows standing. Sitting allows for better shoulder muscle isolation but that may not necessarily be a good thing.

Also, I set the bar on a rack and took it off at shoulder height. Should I take it from the ground?

CFWU + Handstands

WU 45x20,65x12,85x8,95x6

100,100,100,105,105,105

65x15


Billy

Comment #178 - Posted by: Billy at December 27, 2006 4:03 PM

Now that I'm healthy again...

CFWU 3x10

3x70#
3x95#
3x105#
3x115#
3x120#

M/31/185#

All strict BB shoulder presses.

Not bad for a newb, huh?

Comment #179 - Posted by: Jason W. at December 27, 2006 4:07 PM

N: 45, 50, 55, 60, 70 x 3 (70 matches previous 1RM)
J: 95, 115, 130, 140, 145 x 3 (1RM = 155)

Comment #180 - Posted by: Jeremy and Nicole at December 27, 2006 4:13 PM

Shoulder pain issue (I think impingement) limited today's effort. Worked up to pain threshold at 85#. Trying to take it easy and not doing things that cause shoulder pain, especially hspu's, ohs's, heavy presses.

Finished with 5x5 front squats, 135# to 155#.

Congrat's Gaucoin! Exciting news.

Comment #181 - Posted by: ScottH at December 27, 2006 4:14 PM

115/125/125/125/125
BW 165

Comment #182 - Posted by: Mel Jenkins at December 27, 2006 4:16 PM

M/36/160#
WU= 5pu, 5cu, 10pu, 15sq, 10sec ss X3
65x3, 75x3, 85x3, 95x3, 105x2
10ghd raises, 10ghd su X3
20sec false grip holds (standing, leaning back) X5
100x3, 105x2

Comment #183 - Posted by: jwb_atm_93 at December 27, 2006 4:17 PM

85, 95, 115, 135, 140f, 135x2, 135f, 125x3. 15 min ellip wu 15/15. hr avg 128, hr max 141.

Comment #184 - Posted by: kevin o at December 27, 2006 4:18 PM

#163 Gaucoin

Congratulations!

Comment #185 - Posted by: willski52 at December 27, 2006 4:24 PM

CFWU x 3

3x40
3x50
3x50
3x60
3x60

Congratulations, gaucoin!! You're first?

Comment #186 - Posted by: Valerie S. at December 27, 2006 4:25 PM

Bodyweight 175lbs

95x3/115x3/125x3/135x3(PR)/145x1 (ppx2 to finish)

Comment #187 - Posted by: dammit at December 27, 2006 4:25 PM

28/F/105lbs

did saturdays WOD yesterday, and "Nancy" as a warm-up today, so my shoulders were already pretty tired before todays WOD!

45x3
50x3
55x3
60x3
55x3

Comment #188 - Posted by: nadia shatila at December 27, 2006 4:26 PM

Just kidding, I mean "Your first?"

Comment #189 - Posted by: Valerie S. at December 27, 2006 4:26 PM

55/65/75/85/95

could have gone heavier but will wait for next time

Comment #190 - Posted by: Paolo at December 27, 2006 4:27 PM

3 - 95
3 - 105
3 - 115
3 - 125
3 - 135
3 - 140
1 - 145
then cleans with metal weights at the YMCA in Edmonton to 215lbs., front squat to 265lbs. and push jerk to 205lbs. - good day.

Comment #191 - Posted by: AFT at December 27, 2006 4:27 PM

Nice work Geoff! Congrats!

Comment #192 - Posted by: AFT at December 27, 2006 4:30 PM

105 x 10
105 x 10
105 x 7
105 x 5
105 x 5

minute rest b/w sets

Comment #193 - Posted by: dal at December 27, 2006 4:31 PM

30 minute treadmill
105 x 10
105 x 10
105 x 7
105 x 5
105 x 5

...hate shoulder press

Comment #194 - Posted by: dal at December 27, 2006 4:34 PM

145

Comment #195 - Posted by: ANTHONY at December 27, 2006 4:38 PM

#178 billy -- standing is preferred to sitting. as far as i know, taking it off the rack is perfectly fine...although i think it was OPT who referred to "CF total style from floor" which was news to me.

Comment #196 - Posted by: dammit at December 27, 2006 4:38 PM

Shoulder Press:

97 x 3
117 x 3
127 x 3
132 x 2
132 x 3
132 x 2

Comment #197 - Posted by: Alfie at December 27, 2006 4:42 PM

cfwu x 2

oh squat 5x5 for form, stopped around 100 lbs
dl 155x3, 225x3, 245x3

press x 3
115
125
135
145
155

considering that my 1rm for press for the cft on 12/3 was 150, i be confused. i'm not complaining, but now i'm curious to see what my actual 1rm is. the cft number was probably skewed by fatigue from weak shelving for front squat (no rack, so i only can do front). rubtheimprovement.

Comment #198 - Posted by: davidp at December 27, 2006 4:42 PM

M/33/180/69"/CFT=815
Warmed up with 30 minutes of shoveling wet, heavy snow.
WOD-3x135,145,1x150,145,140,145,135

Comment #199 - Posted by: Denver Sheepdog at December 27, 2006 4:44 PM

#64 OPT and #196 dammit,

Shoulder Press for CrossFit Total is done from a rack.

http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf

Comment #200 - Posted by: Alfie at December 27, 2006 4:53 PM

#48 K-Squared and anyone else who is interested: here is the USMC article about functional fitness. You can find it doing a googe search for usmc and functional fitness, as desribed in the earlier link.
https://WWW.MCWL.USMC.MIL/CONCEPTS/HOME.CFM

For today's WOD
29 5'4 145
3 @ 65/75/85/90/95

Comment #201 - Posted by: matt-g at December 27, 2006 4:57 PM

what is a shoulder press? i can't find it in the exercises or the FAQ.
Thanks.
Gina

Comment #202 - Posted by: gina at December 27, 2006 5:00 PM

33 / 226#

3 x 140
3 x 140
3 x 140
3 x 140
3 x 145

Comment #203 - Posted by: vggolfpro at December 27, 2006 5:04 PM

I think OPT meant standing on the floor?

Yup, my first one!

Comment #204 - Posted by: gaucoin at December 27, 2006 5:05 PM

BW 160#

125, 135, 135, 135, 145

all x 3.

Comment #205 - Posted by: C at December 27, 2006 5:06 PM

Wow, I'm really bad at this. :D

95x4 (A little too easy, so I didn't count it.)

115x2
105x3
105x2
100x2
100x3

Comment #206 - Posted by: Gypsy at December 27, 2006 5:17 PM

BW 177, 1x max=120#

Shoulder press 3-3-3-3-3 reps

105, 110, 115, 115 (broken 2-1), 115 (broken 2-1)

Comment #207 - Posted by: blades at December 27, 2006 5:23 PM

cfwux3
135x3
145x3
155x3
165x3
165x3

Comment #208 - Posted by: phill in norfolk at December 27, 2006 5:25 PM

bw 178
yoa 37

105x3
115x3
125x3
130x2 miss on third
130x3!

very different (and that's a good thing)

Comment #209 - Posted by: rob miller at December 27, 2006 5:29 PM

Hey-

WOD: SP 135/155/165/165/170 x3

Xtre: BS 255 x5x5

-K

Comment #210 - Posted by: Kevin Rogers at December 27, 2006 5:43 PM

CF Warm up.
Strict overhead press from floor:
125x3
135x3
145x3
155x3
165x3

Comment #211 - Posted by: chris l at December 27, 2006 5:50 PM

1RM-225
135, 155, 175, 195, 195 x 3 (was aiming for 205, but did not have it in me...
then on the way down...175x5, 155x5, 135x5

Comment #212 - Posted by: BBH at December 27, 2006 6:00 PM

Crossfit Workout

Warmup with bar - 45x15
Warmup 65x10
Warmup 95x6
115x3
125x3
125x3
135x3


Comment #213 - Posted by: Justin Leigh at December 27, 2006 6:01 PM

Thanks to Dammit and Alfie for the clarifications.

Tomorrow looks like fun.....

Billy

Comment #214 - Posted by: Billy at December 27, 2006 6:20 PM

34yrs 191# 5'8.5"

CFWU X 3
67# x3
89
100
111 fail all 3
100

Comment #215 - Posted by: Kudo at December 27, 2006 6:27 PM

Congrats, gaucoin.

CFWU
145/145/150/150(1)145(f)/145(2)140(f)/140

Comment #216 - Posted by: Kevin gp at December 27, 2006 6:35 PM

3x95
3x105
3x110
3x115
3x120

Comment #217 - Posted by: Eric Brown at December 27, 2006 6:40 PM

5000m row
then
3 x 95
3 x 115
2 x 125
3 x 115
3 x 115

Comment #218 - Posted by: Jay at December 27, 2006 6:49 PM

CFWUx3
Burgener warmup
5x45 warm-up
85-90(Oops, Mitch put on 2-1/2s instead of 5s)-95-105-115(2+1 push press)-110(2+1 push press)
8x45

Comment #219 - Posted by: Doug at December 27, 2006 6:54 PM

100#, 110#, 120#, 125#, 130#. Thanks to Kempie (I think it was Kempie). Couldn't budge 130, push pressed it once, and, lo and behold, managed 3 good, albiet painful reps. Finished with 21-15-9: pushups and squats in a 20# vest.
John

Comment #220 - Posted by: john at December 27, 2006 6:56 PM

44M / 235bw

3xCFWU

3 x 155
3 x 155 ugly
3 x 145
3 x 145 too easy...
2 x 150 cheated last one :(

Comment #221 - Posted by: Brian V at December 27, 2006 7:17 PM

24M WI 195lbs
First Crossfit Workout ever done.
x3CFWU
3x95
3x95
2x95
3x90
3x90

Comment #222 - Posted by: CopyJocky at December 27, 2006 7:29 PM

#93 Becca. If that's the case then the flag goes to the end of the row on that side. Farthest to it's own right. K-

Comment #223 - Posted by: Kman at December 27, 2006 7:49 PM

PR=180

135 warmup
145x3
150x3
155x3
160x3
165x3

then did this interval thing, where i had 2k on the treadmill and ran 400m intervals at top speed (1 min rest in between)

1:50
3:30
5:13
6:56
8:38

the Workout wasn't tough enough because i actually finished.. haha.. but i was still DOA/recovering for at least 5 minutes

will try 800m intervals next time... or 400m on a faster treadmill

Comment #224 - Posted by: Anthony from Ottawa at December 27, 2006 7:53 PM

my interval thing wasn't tough enough,on me, just to clarify

Comment #225 - Posted by: Anthony from Ottawa at December 27, 2006 8:01 PM

46 yo M/205ish bw

70
80
90
100
110 (2/1)

J

Comment #226 - Posted by: Jeff_Roddy at December 27, 2006 8:22 PM

29/185

95
105
115
125
135

Comment #227 - Posted by: joeyrav at December 27, 2006 8:41 PM

34/190; not my strongest lift.

85, 85, 90, 90, 95

Comment #228 - Posted by: Maurkov at December 27, 2006 9:08 PM

85x3
95x3
105x3
115x3
125x4

Comment #229 - Posted by: pjminni at December 27, 2006 9:15 PM

BW=204, 46, 72"

warmup 65# bb x 10, 35#db x 10,
50#db x 8, 60#db x10

138 - 143 - 148 - 143 - 143

Comment #230 - Posted by: jimc at December 27, 2006 9:42 PM

First WOD in about a week and a half. Had a set back. Back now and ready to knock back some of that Kool - Aid. 95x3, 105x3, 115x3, 120x3, 125x1, 120x1, 120xf. Ready for tommorow. We Are Marshall was inspiring!

Comment #231 - Posted by: JAY M at December 27, 2006 9:59 PM

25/120

48x3
48x3
52x3
52x3
52x3

Comment #232 - Posted by: Karen at December 27, 2006 10:44 PM

set 1 3x 135
set 2 3x 135
set 3 3x 135
set 4 3x 135
set 5 3x 135

15 pull ups
20 dips

Comment #233 - Posted by: evan at December 27, 2006 11:59 PM

2 sets of CF Warmup

100 x3
100 x3
95 x3
100 x3
100 x3

dont know what happened there. First 2 sets were brutal. Needed to dip a tiny bit on the last rep of set 2 so i decided to drop the weight slightly, and boom im pushing the bar like its got nothing on it. Add the 5lbs and while im really pushing to get it up, its nothing like the first 2 sets. Should see some serious improvement next time around.

Comment #234 - Posted by: Agui at December 28, 2006 1:07 AM

135 x 3
145 x 3
150 x 3
150 x 3
150 x 3

Comment #235 - Posted by: clementhe at December 28, 2006 3:10 AM

w/u: .5 mile on treadmill, cfwu x 1, dynamic stretching, shoulder press x (15 w/broomstick, 10 w/15 lb body bar, 10 w/25 lb bar, 6 w/45 lb bar)
wod: 65, 85, 105, 115, 125 (max on last cft, last rep a bit of push press though)
finished w/35 push-ups, sit-ups, squats, stretch

Comment #236 - Posted by: mfbunch at December 28, 2006 6:07 AM

65/85/105/125/135

Comment #237 - Posted by: steve hb at December 28, 2006 6:51 AM

Age: 41
BW: 167

CFWUx3

3x95#
3x115#
3x135#
3x145#
2x150# (PR) couldn't *quite* bang out the last one. Next time!

Comment #238 - Posted by: OCMike at December 28, 2006 7:16 AM

3 x 45#
3 x 50#
3 x 50#
2 x 50#, 1 x 45#
3 x 45#

Comment #239 - Posted by: Leanne at December 28, 2006 7:17 AM

95-115-125-130-135 (ugly on the last set)

Comment #240 - Posted by: df404 at December 28, 2006 7:36 AM

Jeff-134#
Charity-90#

Comment #241 - Posted by: Jeff and Charity at December 28, 2006 7:50 AM

Crossfit Warm up x 3
95 x 3
115 x 3
135 x 3
145 x 3
155 x 3
155 x 3
20 min of cardio

Comment #242 - Posted by: mspkfv at December 28, 2006 7:51 AM

Jeff-actually 134# was only 2 reps.

Comment #243 - Posted by: Jeff and Charity at December 28, 2006 7:51 AM

45,95,135,155
hammer military 150,160,170x2.5

Comment #244 - Posted by: johnmcc at December 28, 2006 8:33 AM

95-95-95-95-95

Comment #245 - Posted by: Cameron at December 28, 2006 9:20 AM

As prescribed

3 @ 115# for 5 sets
Also did 35# dumbell curls in between sets of should press. Then did pyramid of benchpress.

Comment #246 - Posted by: JT's Daddy at December 28, 2006 9:21 AM

95, 105, 115, 125, 135

Last set went up easier than expected; will try heavier next time.

Comment #247 - Posted by: Clippa at December 28, 2006 9:23 AM

bw: 192

3x95 3x115 3x135 3x140 3x145

Being old and fat sucks...but I am working on the fat part.

Comment #248 - Posted by: MGV35 at December 28, 2006 10:05 AM

Age 51/BW 240#
65/85/105/115/125

Comment #249 - Posted by: stan k at December 28, 2006 11:57 AM

60, BWT 280 (We work on that Jan 1).Kept strict form: 3x130/135/150/160/170-coulda/shoulda started heavier--next time!

Comment #250 - Posted by: peejay2 at December 28, 2006 11:57 AM

Mike: 85,105,115,125,135,140(pr) failied on last rep
Erin: 65,65,65,75(f)65,70

Comment #251 - Posted by: Mike in Rochester at December 28, 2006 12:37 PM

Shoulder press 3-3-3-3-3 reps

12 x 45lbs
5 x 95lbs
3 x 115lbs
3 x 135lbs
1 x 155lbs
3 x 135lbs
10 x 105lbs

Comment #252 - Posted by: TMar at December 28, 2006 12:53 PM

run 5 minutes treadmill 6.5/2
cfwux3 15reps of ohs,pushups,situps,dips,back ext
5dhpu's, 10kipped, 5dhpu+10jumping

wod
135/145/150/155f(2reps)/135
run 5min treadmill 7.0/2

dec26th
cfwux3rdsx10reps
jumping muscle up and kte's practice
bike 50mins

Comment #253 - Posted by: brian t at December 28, 2006 12:53 PM

Late post,

Busy with work holidays (as everyone else!)

Just finished this WOD nice short hard sounds like a good recipe....
Keep em coming coach!

155,175,185,195,205 (last little jump)
41yo 6-2 255lb

Comment #254 - Posted by: Crazy Canadian at December 28, 2006 1:23 PM

bw=220

95/115/135/155(failed on third rep)/135

Comment #255 - Posted by: j-seal at December 28, 2006 1:51 PM

135
145
145
145
145

Comment #256 - Posted by: Steve H at December 28, 2006 2:11 PM

135

Comment #257 - Posted by: Roberge at December 28, 2006 2:33 PM

65
75
95
115
125

Comment #258 - Posted by: Deli at December 28, 2006 2:34 PM

Ugh. The busted hand is hurting the #'s here, but so is my messed up shoulder.

4 rounds 65x10.

Comment #259 - Posted by: nickB at December 28, 2006 3:04 PM

bwt 153

100
110
115
115
110

Comment #260 - Posted by: Steve N. at December 28, 2006 4:49 PM

bw 185

95 x 3
105 x 3
115 x 3
125 x 3
135 x 3

Comment #261 - Posted by: ml at December 28, 2006 5:52 PM

33/170#

90
100
105
110
115

Comment #262 - Posted by: JNC at December 28, 2006 6:22 PM

46th Birthday today:
Did this work out a day late and will stay on the day behind schedule with Charlene.

3 X CFWU without Pullups (letting elbow heal)

95lb
115lb
135lb(2 push press and PR)
125 (1 push press)
125 (2 PushPress)

Burn out with 95lb x 15 reps
5 front squats for form (skill Development)
3 sets of misc abs with medicine ball on decline bench.
Low rings for ab work and skill development on Ring dips.

Comment #263 - Posted by: Bill Cattley at December 28, 2006 7:05 PM

65/85/105/125/145 (failed on 3rd rep)

Comment #264 - Posted by: Jeff R at December 28, 2006 8:17 PM

2mi treadmill
cfwu x2
115,(4)135
legpress b/t sets
216

Comment #265 - Posted by: bdfg at December 28, 2006 8:30 PM

cfwu x 3 sets

WOD: 3 reps x 5 sets Sh Press:

95/95/105/105/105

followed with 3 sets ring push-ups, dips, pullups and sit ups.

Comment #266 - Posted by: docpallis at December 29, 2006 12:26 AM

pushup/pullup warm up

135#
5/5/3/3/3

Comment #267 - Posted by: sbranham at December 29, 2006 6:49 AM

3x95
3x115
2x145 failure
3x135
3x140

Comment #268 - Posted by: photoman at December 29, 2006 9:21 AM

3 x 70lbs
3 x 90lbs
3 x100lbs
3 x 110lbs
2 x 120 lbs (failure)
1 x 120

BWT= 147lbs

Comment #269 - Posted by: Ted at December 29, 2006 10:50 AM

BW 81kg

CFWU 3x15

50
40
45
47.5
50
50


Comment #270 - Posted by: walshew at December 29, 2006 11:08 AM

m 34 bw 167

45 x 10 (warm up)
95 x 3
115 x 3
135 x 3 -- heavy
145 x 1
135 x 3 -- better
145 x 1

Comment #271 - Posted by: dandny at December 29, 2006 12:09 PM

45/50/50/55/55

Comment #272 - Posted by: GinaC at December 29, 2006 12:23 PM

115/125/130/135/140 - fail on last one

Comment #273 - Posted by: ChadC at December 29, 2006 12:24 PM

20/20/20/25/30

Comment #274 - Posted by: PatM at December 29, 2006 12:25 PM

Shoulder press 3-3-3-3-3 reps (in kilos):

3 x 20
3 x 30
3 x 32.5
3 x 35 (pb!)
1 x 37.5 (fail)
1 x 37.5 (fail)
1 x 37.5 (fail)

Comment #275 - Posted by: Christina Sklebar (Fraquelli) at December 29, 2006 1:32 PM

Hello everyone!

Weight in KG:

45 x 3
50 x 3
55 x 3
60 x 3(fail)
60 x 3(fail)
57.5 x 3(fail)
57.5 x 3(fail)

London Crossfitter!

Comment #276 - Posted by: Lorenzo F at December 29, 2006 1:39 PM

WU
Walk to gym
SP with 95# x10
WOD
135 x 3
145 x 3
155 x 3
165 x 3
165 x 3 (Fail on last rep)
Walk home

Comment #277 - Posted by: TJ at December 29, 2006 3:06 PM

95 115 115 105 105

Comment #278 - Posted by: mr at December 29, 2006 3:46 PM

150lbs

Comment #279 - Posted by: dutchboy at December 29, 2006 4:12 PM

115-135-145-155-160

Comment #280 - Posted by: MEYER at December 29, 2006 6:17 PM

Thursday 12/28.

CFWU 3X10 (pushups instead of dips, gravitron pullups)

95x3
105x3
115x3
125x3
135x3 (finished but wanted to see if I could go higher)
140 F -> Did 4 Push presses instead

135 is PR for military press, feeling happy :)

Comment #281 - Posted by: Jon at December 29, 2006 10:05 PM

95, 95, 105, 105, 100

Comment #282 - Posted by: Y. Zhou at December 30, 2006 8:30 AM

145, 145, 145, 145, 145(X2 only on last set, never done these before, much harder than anticipated).

Comment #283 - Posted by: Gil at December 30, 2006 12:09 PM

34/180#
65
85
95
115
125x1
115x2

Comment #284 - Posted by: lawman698 at December 30, 2006 3:57 PM


CFWU then all sets with 95#. Not much weight but it's a start for me.

Comment #285 - Posted by: JG at December 30, 2006 4:28 PM

m/39/192.5
cf warmup x3 with back ext and situps on bench, ring dips and Lpullups for 3rd set
45x5, 65x5
95, 115, 115, 115, 115
crossfit total one rep max is 145 right now.

Comment #286 - Posted by: Kaala at December 30, 2006 11:25 PM

WU- Run 1mi @ 7.5 treadmill, 15x3 med ball SU, 15x3 BE, empty bar 3,3,3
65lb, 55, 55, 55, 65x2, rest 1 min, 65x1

20lb getupsx10


Comment #287 - Posted by: Christine in Bahrain at December 31, 2006 10:32 AM

Only made it 1 round - started having sharp knee pain. I did not warm up properly. Bad me!

Comment #288 - Posted by: GinaC at December 31, 2006 2:22 PM

(done 12/30/06)
115,125,125,125,125
Followed immediately by Hang Power Clean WOD (see 12/29/06)

Comment #289 - Posted by: Mike Scott at December 31, 2006 5:33 PM

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

135
145
150
157.5
160 x 2/f on 3

233/42

Comment #290 - Posted by: TommyKrackCorn at January 1, 2007 12:50 PM

Bw 170, age 27----Did hang power cleans between sets.

95x3
105x3
115x3
125x3
135x3

Comment #291 - Posted by: Jeff Chalfant at January 1, 2007 6:23 PM

95x3
115x3
135x3
155x2
135x3

Comment #292 - Posted by: JDrushal at January 2, 2007 5:44 AM

95x3
105x3
115x3
125x3
135x3
145x3

Comment #293 - Posted by: Rob S at January 3, 2007 5:17 AM

95/115/135/135/145/155/165
Last rep of last set was more like a push press

Comment #294 - Posted by: AJonusas at January 3, 2007 2:42 PM

cfwu - 70 pushups/18 pulls
12-9-10-10-9-9-10-12 w/ 20 lb ball

shoulder press x 3
115/135 push/115/120/125

Comment #295 - Posted by: homerba at January 3, 2007 5:16 PM
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