Just what I needed to work on. Did these early:
5x75
5x85
5x95
5x105
3x115 + 2 failed (115 is PR though!)

Uh oh, looks like the CF total drawn out over three days. Let's see what tomorrow brings. DL's???

I did this the other day, only it was 6-6-6-6-6-6 30# with some other stuff thrown in.

doesn't look like gill has rings...

I'm not the brightest guy, but I think I'm detecting certain 'themes' to the start of 2007 Crossfit year. I had to miss Thursday's WOD but I'm pretty sure I can make up for it on Friday!! Bring on the coffee for this one.

Did it this morning, by coincidence (although only 4 sets).

57x5
72x5
87x5
105x5

Also did 4x5 back squats and 4x5 deadlifts.

cool. I'll make up the back squats from today, tomorrow and do the presses after.

My money's on 5-5 deadlift tomorrow-tomorrow.

I'm seconding mike w

Gill Athletics website says the rings are out of stock

thought i deserved a little break after doing the Thruster on the rest day

so, now i can double up without significant loss of effectiveness

lets work hard guys, and our totals will go through the roof!

The website inventory list is not currently synched with the manufacturing inventory. I can assure you that there are over 950 pairs of rings in the factory available for immediate shipment.

Thanks,

Karl

My workout was interupted by some guy lurking around at the end of my driveway. At first I thought he was admiring my crossfittin' skills but that wasn't the case. He was scopin' out the neighbor's place and getting ready to reposses a car. The joke was on him as that neighbor moved out last week.

Picture startled me at first until I clicked on "Enlarge Image". For a brief second I thought I was looking at boxes of MREs and Crossfit had gone mad! By the way, never eat a MRE that has a "pressed formed" meat product of any sort. There just isn't enough Tabasco sauce in the meal to make it edible.

Awesome -- need to work towards HSPs.

More high-weight presses, please!

http://www.gillathletics.com is momentarily down for troubleshooting and checking. Or you are visiting a page that we do not support. Sorry for the inconvenience.

Hey Karl I just tried to order and got the following message when I pressed the order button.
What's up w/that? Let us know when the website is back up.

OK, sorry: Does "Shoulder Press 5-5-5-5-5 reps" just mean 5 sets of 5 reps each on the shoulder press, 25 reps total?

#16 YES

37 190lb

95
115
135
115
115

#16 Fizzy

Yes, with as much weight as possible

#15 Mencius

That video is amazing...never seen anything like it

#15 - Posted by Mencius

Thank you for sharing that....simply amazing!

ricky
richmond

looks like we are establishing baselines for the new year.

Loyal to Crossfit....... Have No Fear Underdog is Here.

Crossfit has always been an underdog community. Never catered to by trendy corporate giants who just want to sell the next abdominizer, thigh mistress, or turbo booty super product. Let all show support for the original company who provided us with great training-rings and contributed to the community by create a wealth of information on how to use them. After-all the guy at (Power Athletes) www.ringtraining.com helped me learn how to do my first muscle-up. I hope he keeps making quality kit and grows like Crossfit..... out of a small garage into even larger hearts and minds.

#16 Mencius

David Belle, that's dude is Amazing! Thanks.

#7 Brett_nyc

My money is on 5x5 deadlifts tomorrow as well, but also willing to venture that Monday will be the CFT !

What about loyalty to friends?

www.ringtraining.com has rings.

Did Thursday's WOD then followed up with Friday's (it's after midnight, so why not?). I will be glad when I've been once through all the exercises with my bar and know where I am with the weights! It is still a voyage of discovery, and the numbers can only go up!

After the squats, did 10 SP with the bar, (10 kg) and then 10 with 15 kg. Followed with:

5 x 17 kg
5 x 19 kg
5 x 21 kg
5 x 21 kg
5 x 22 kg

Small gains but felt good and didn't want to tweak anything (esp. after grappling at lunchtime).

Cynthia

First time doing the CFWU today. Can see why some people starting out think it's the whole workout!

Last 2 sets of WOD were not strict, more of a push-press. Too much weight for me to handle on a strict shoulder press. Learning what I can and can't handle!

CFWU x 3

1 x 5 30kg (65pnds)
1 x 5 40kg (90pnds)
1 x 5 50kg (110pnds)
2 x 5 60kg (130pnds)

Had the kids doing the warm up with me. Great to get them involved, but makes it very hard to focus on anything!! Loving this!!!

#12 Charlie Pyke-

If you run out of Ranger School ketchup, i.e. Tobbasco, just grab a packet of some steak sauce if someone has some, or BBQ. That imitation pork rib isn't half bad if doctored properly.

At Ranger School, you'd eat the wrong end of a dead rhino and think it was the best thing you'd had in weeks. At that point, MRE's are a delicacy! Not to mention, the creativity you can display by the different combinations of ingredients. My favorite was mashed crackers, cocoa mix, coffee creamer, and the sugar packet all mixed w/ water. Tastes like pudding if you get the proper consistancy (and if you close your eyes really tight).....

#25 JR-
My husband told me when he went through Ranger school (14 years ago), they were boating up the river that is supposed to be super contaminated and you are forbidden to drink out of (I can't remember the name but you should know which one I am talking about). Any way, He sees a lowly MRE cracker floating down the river. He, for sure, snatched that up and ate it! He said no one even noticed.

Kate

5x5 with two 36 pound kettlebells. They are great! Shoulder flexibility is not so good, so I can't do behind neck presses. But exercises with kettlebells can replace these with the same effect. Perhaps shoulder flexibility will increase with the time by the kettlebell training.

Shoulder Press

Russ
95x5
115x5
135x5
155x5
155x5

Zoe
45x5
55x5
55x5
60x5
60x5

Did shoulders yesterday by coincidence. For future reference:

standing shoulder press
5 sets of 8 @ 125

PJ/Glen
95
115
135
145
150*
low back started arching further than it should.

Vance
95
115
115
115
115 (3)

104,109,114,119,124,129(3)
bwt-164
+ hspu, push jerk, split jerk practice

Ordered 5 pair, can't wait to get people using them in mass at our group workouts

WOD looks sweet to days in a row!

Woops, "two days in a row", little early in the morning

As rx'd, seated.

95*5
115*5
135*5
140*3-failed on 4th
135*5

Age 30, BW 184#

As rx'd.
5*95
5*105
5*115
5*120
4+1*125

5 X 5 Front Shoulder press

95
115
135
145
155

Did some extras with 165

Then went for some Rear shoulder press

95
115

each set was 5 reps.

Rangers have it good with MRE's. Someone should try eating the flaky "fake" eggs that are served in submarines. I still remember those. Not too pleasant.

Is it going to take months for my ringtraining.com rings ordered last week to come? What to do given that there's competition?

First post on CF. Did my WOD with dumbells this morning. Question: I could do much heavier weight with my right hand, so should I do heavier weight or lower the wieght to do the same with both hands? BTW, I did this with one db at a time.

Bwt 114

5x5x95 shoulder presses
5x5x36 dead hang, no kip, throat touching bar pullups

26/6'6"/180

Shoulder Press 5-5-5-5-5
45x10,65x5,85x5
105x4,x1
105x4,x1
100x5
105x5
105x4,x1
65x10

for those debating the rings - both Tyler (ringtraining.com) and Gill Athletics have been big supporters of the CF community, at least as long as I've been hanging around.

I vote for DL's 5 x 5 tomorrow as well. Then we'll have CFT after the rest day - which would be a great way to see your total after resting.

Happy CF'ing.

That is the way to inspire Kelly...

Try again: That is the way to inspire, Kelly...

100x5
110x5
115x5
125x5
125x5

w/u: jump rope singles x 500, double under practice (sets of 10), sets of 10 shoulder press starting w/broomstick, working up to bar
WOD: 65, 85, 95, 105, 105
finished w/more double-under practice

115
135
145
155
175 All sets of 5.

Body Weight - 225
Age 24

BW: 170
1x5 @ 95
1x5 @ 135
1x5 @ 135
1x5 @ 140
1x5 @ 140
All strict with no lower body movement.

95x5
100x5
105x5
110x3 failed
100x5

All my presses where very strict.

Is any arch allowed in the back during the shoulder press and if so how much?

Age 20
Weight 74kg

5x40
5x45
5x50
5x55
4x60

(all kgs)

65*5
75*5
85*5
90*2
85*3
75*3
65*5
65*4
45*5

Ben: 115, 115, 115, 125, 125

Burenger (misspelt I know, sorry!)WU x 2 w/ 5lb bar
squats 10 x 2
pistol practice on weak leg 10 x 2 (all I could manage)
5 push press 45 lb bar x 2
5 push jerk 45 lb bar x 2

WOD-
55- 55-65-65-75 for 2, failed, then droped to 70 for last 3 reps

Depth on pistols not very far at all, balance was a big issue today for them, but with strength comes balance.

Kate

Would anyone argue for/against this logic:

After warming up, your strength/power output should be highest on your first couple of sets. Therefore, you should do the most weight you can do on those early sets and taper off as you fatigue through the later sets - otherwise, you are working less than you could be working.

Has anyone tried or tested this approach? It makes sense to me, going to try it, wonder if there's any authoritative reviews of it as an approach. Thanks, ASwab

BWT=282.5; 43 yoa

SP 5x5: 1x5@155#, 4x5@177#

then 5x5 BWT pullups as strict as possible.

5x5 DL tomorrow is too obvious a WOD. It must be something else.

77kg, 27yo
CFWUx3
Shoulder Press
10@20kg WU + 5(30,35,37.5,40,32.5,30)kg. Form was strict for first few sets, then got more arched through progression. Twice the final lift involved a push press.Compensated with an extra lift of 5 with less weight

One female Marine four months post-partum and one former female Marine three months post-partum. This is our third official CF workout. We did some modifications and I would like to nominate the below workout to be named with your other female workouts. We were in and out in under 25 minutes. It's a keeper!!!

"Kristin"
Warm up:
2 push ups, 2 squats, and 2 jacks
increase by increments of 2 up to 24

Core:
back squats 5x5x5x5x5
(We started at 20# and went to 40#. Too easy, we'll add more next time)

Abs:
8 minutes straight. Each minute a different exercise to target a different zone ( 2 upper/2 lower/ 2 each side)

BW 176

135x5x5

I have a shoulder injury - any suggestions on a sub? Unfortunately, there isn't really a good shoulder sub with shoulder injury ...

Thanks.

BW 170
CFW x 2

45x5
70x5
105x5
135x5 (pr!)
140x3
then push press and push jerk practice. I have a long way to go on the push-jerk after watching Sage! Thanks, Coach, for keeping egos in check!

CFWU x 3

45# x 10 WU

75, 95, 105, 110, 115 x 5

40M/5'8"/180

CFWUx3
95x5
100x5
105x5
110x4F
105x5

due to shoulder injury

5X5 45# (bar only)Shoulder Press

6X5 225# Deadlift

male bw165

Did this workout earlier in the week with better results.

Today: 115, 105, 105, 105, 105

ASwabb (Comment #52)

There is some good research out there on the rational behind different warm-ups and it is mostly concerned with desired results. I found a very good review consistent with a lot of what I learned taking an exercise Rx class in school, check it out and see if it's the answer you're looking for.

http://www.bodybuilding.com/fun/berardi51.htm

Did one of my home benchmarks this morning:

row 250 m
20 push-ups

Repeat x10 for time.

17:04

Will do today's WOD after work.

Did 5 sets. 1 set of 95lbs, 1 set of 105lbs and 3 of 115lbs, 5 reps each set.

CFWU

5x5x 40Kg (88#)

bw 165

95x5
105x5
115x5
115x4 (horrid form on rep #5)
95x5

Any X-fitters or X-fit outfits around the Rochester MN area?

Can anyone offer a review (or even more description/pics) of these Gill Athletics rings? Wondering how they compare to Tyler's. Would love some more info.

CFWUx3 (with ring dips)
Shoulder Press: 55/55/60/65/60 (fourth set broken 3-1-1)
Worked on false grip afterwards. It was painful.

New to Crossfit in Charlotte. I'm looking for a garage crossfit gym-partner to work out with. Does anyone know of someone who is experienced.
Please email at jeneec70@yahoo.com

bw 211

shoulder press 5x5 110/132/143/154/154

95-100-105-110-115

Warm-Up: 2x10 Pull-Up, Push-Up, GHD Sit-Up, Squat.

Handstand Training x 5:00

Worked up to 5x5 @ 125#

Male/163lbs/28yo/5'7"

25x45,3x115,1x125,1x140
5x105
5x115
5x115
5x125
5x125
5x95,5x95,6x95,6x95,18x25

QA4, Afghanistan

75/85/95/100/105

Strict press (cleaned from floor)

5*135lb
5*145lb
5*155lb
4/F*155lb
6*145lb
9*135lb

First 5 sets alternated with max pull-ups(dead-hang). Have a long way to go after being off a bar for 8 weeks.

10, 8, 8, 7, 7

Cheers, kempie

50 x 5
50 x 5
55 x 5
55 x 5
60 x 5

Burgener wu, 3x pc, ps, sc, os, ss
5x5 press 95, 100, 105, 95, 95
3 rounds 1 munute of 10x mu-70# , rest 3 min.

as rx'ed:

45kgx5
49x5
55x5
59x4, F on 5th
55x5

did this after 5x5 back squat from yesterday

135x5
135x5
135x5
145x2+3PP
135x5

115,125,135,145,155

5x5 shoulder press

95
115
125 (1 rep, then drop to 115 2 reps, failed 2)
115
120

Did not rest enough between sets for first three sets, but felt strong on final set.

# 25 JR

I was always a big fan of crackers, creamer, sugar, peanut butter, and cocoa mix.
You could almost convince yourself it tasted like peanut butter cups.

That or ranger pudding on a brownie, delicious!

OCFWUx 3
Shoulder Press
85x5
95x5
105x5
115x5
135x1
105x5

115X5
135X5
145X5
135X5
135X5

bw 185

CFWU x3

WOD
135-145-145-155-155

Time for a nap... All these "all nighters" are starting to get to me. Maybe I'll stay in tonight and get some rest. Yeah, and maybe I'm a Chinese jet pilot.

Get some, Go again!

Did all the things I like as a warm-up :) Skipping, bagwork, Medball slams, med ball situps to stand ups, Ab wheel roll outs , 5 strict pull ups etc. then: 5 sets of S/P up to 4 at 37.50 kg , just couldn't do that extra one! Then dumbell swings and burpees.

30 yoa 200lbs

95
105
115
125
135 (4)

CFWUx2

45,50,55,55,55

Does anyone know if you can access the postboard/message board from last month or earlier to get your previous workouts? Thanks for any help!

Got my rings from ringtraining.com. They're sweet.

36yo,170
95
100
110
115
120(3)

#91 Yes, Workout Archives (monthly) from main screen on right column then go to the day and click on posts.

23yo male
200lbs

wod from monday in 18:30
(DL only 155-185lbs)

followed by:

shoulder press 5x5

95
100
105
115
135 got 4

back squat 5x5

135
155
175
185
185

Thanks #93 but I was wondering for example December 2006 is that accessible? Thanks for all help.

Never mind got it

Cleaned all sets from the floor

145x5
145x5
145x5
145x5
145x3 cheated #4, failed #5
135x5

80 x 5
90 x 5
100 x 3 (failure)
95 x 4 (failure)
80 x 5
80 x 5

BWT=149.5
age 17

Shoulder Press

95*1
115*1
-----
135*4
125*5
125*4
120*5
115*5
-----
Push Press
135*5

135x5
145x5
155x5
165x3
175x2
((175x1 +2push presses)) <===== for fun

my 180 PR is going down!!!... I mean up!

And unfortunately they're out of stock already. ;)

215lb 35-year old male
Warm up with Pull up, push up, dips, sqauts (i should just do the CRWU).

Shoulder Press 5-5-5-5-5
115 x 5

135x5
145x5
145x5
145x4 (1 with push press)
145x3 (2 with push press)

warm down.

practice squat without weights and jumping at basketball rim. Why? no idea....

Doc

cfwu
3x15 w/ ring dips.
did Monday's WOD 5x 400m f/w 135 DLs. Could move up weight, but wanted to keeep moving. Less than 20 minutes . . . no stopwatch.

Tyler Hass' rings are sweet.

as rx'd 165

Hi everyone!! Been lurking for a while. Done some WODs occasionally when the mood strikes. It's always been hard for me to stay motivated to keep going with the WODs when I almost shake hands with Pukie practically everytime. Not a big fan of vomitting. But psyched to start the new year by making CF WODs a regular thang. After lurking for so long and reading so much, I realize it's to my benefit to scale back reps/weights/etc so as not to meet that a$$ Pukie too often and I know how to go about that. So that's my intro, thanks!!

Today's WOD after 3 Rds of CF WU
5x85lbs
5x90
5x95 too hard, scale back!
5x90 uh, just barely
3.5x85 form faltered badly

Seeing real gains...thanks CF! Had to combine yesterday and today due to schedule...still finished in ~15 minutes

Shoulder press as rx
65/75/85/95/105

Squats as rx (1/4/07)
135/155/175/185/195
Practices some muscle up techniques and ring dips...still having problems with the false grip.

Isn't a shoulder press pretty much the same as a hand stand push up?

115x5,135x3then failed,115x5, 115x5, 115x5, 115x5

#107

Yes, except you aren't upside with all the blood in you body running down to your eyeballs.

MC

95
115
125
135
145 (3 reps)

worked up to 80x5
Wow Kelly M.!

104,109,114,117,121.5
Did this one today right after yesterdays WOD.

bw194
45x5
65x5
85x5
95x5
115x5
125x5
135x4
155x1

45-95-105-110-115[3]

45x10
55x5
55x5
55x5
65x4

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x incline sit-up
10 x lunge walk

then...
Shoulder Press
10 x 65# warm up

then...

Shoulder Press 5-5-5-5-5 reps

5 x 95#
5 x 105#
5 x 105#
5 x 110#
3 x 115# (failed on last 2)

5 x 65/75/85/85/65

125
125
125
125
135

cfwu x 3 (-120 on pullups and dips)

back squats: 5 x 45-55-65-75-95
shoulder presses: 5 x 50-55-60-65-70

29 yom
5'7"
bw 170lbs.

CF warmup

5x5 @ 135

115x5
135x5
145x5
155x5
165x5

135x5
145x5
155x5
160x4 (failed on the 5th)
155x5

5'10" 161lbs
4 mile run time- 29:16
Shoulder press
75x5
85x5
95x5
105x5
115x41/2 PR!

26m
150
cfwu

5x95 for all, last set only 3 reps. Tried to start with 115, but the bar didn't move. Felt really strong then.

Age 34
BW 145#

115, 120, 120, 120, 120

193#

CFWUx2

Missed yesterday, so tried to do the last 2 WOD's

5x5 BS/Dumbell Press
205/50
225/55
225/60
245/65
265 x1 felt low back pain as I went below paralell, so got out right away.
Went on to a light DB press 50x5

Been Xfitting for over a year, and this is my first injury. Not sure what happened, felt strong and form seemed OK (and I had taken off my running shoes to suqat). It's not too bad right now, but now I've gotta sit at a desk all afternoon. Hopefully it won't develop into anything worse.

Belated New Year's resolutions

*Never scale WOD's (unless injured)
*Stay in the zone +90% of the time
*Buy rings

Goals
* To first try, then perfect the muscle-up
* Perform first, then second, third etc one-arm pull-ups
* Perform at least 5 reps of tricep dip with 70kg added weight

Hey-

WOD: SP 135 x5x5

Xtra: SJ up to 205 x singles, PS 115/125 off 15" boxes x singles

-K

20 M 140
72/82/90/97/102: +10

95, 115, 135 (little shoulder pain still so I stopped there) 115 x 5

4 rounds Practiced handstand holds :30/HSPU x5

10, 9.....1 single arm kb swing + 5 deadhang pull-up each round (10)

29/172

as rx'd

95 x 5
115 x 5
125 x 5
135 x 5
135 x 5

today's training:
Back-squats: 5x100-110-120 1x130 kg, Lost confidence.
sh presses: 5x 40-50-55-57,5 kg
Yes, I know it's only for sets. It was enough for me today.
Have fun, Johan
btw, I'm betting on FGB tomorrow.

Every day this week has been a lower back thing and a shoulder thing. Maybe rename this CrossLift?

Anybody at MCRD San Diego want to team up for Crossfit?

Squats today PLUS shoulder press, alternating.

Squats:

5x135
5x185
5x185
5x225
5x225

Shoulder Press

2x135 Nope
5x5x115

160#'s

1) Crossfit Warmup

2) WOD: Had to use dumb bells today:

5 x 90 lbs (two 45lbers)
5 x 100 lbs
5 x 100 lbs
5 x 110 lbs
4 x 120 lbs

Man, do I ever need to work on my shoulders! More, I need more!! Also, question for all: I am starting the fitness portion of my Police Studies course. I have to follow and record my planed workouts that are made by a trainer. Is it a good idea to keep doing crossfit while also doing my school's exercises?

Set 1: 5x65#
Set 2: 5x85#
Set 3: 5x95#
Set 4: 5x95#
Set 5: 1x105# (failed on second rep)

Personal test: Strict pull-ups till fail = 7
1.5 miles for time: 10:50

M/37/175

CFWU x 3

w/u: 65# x 5
Set 1: 95#x5
Set 2: 95#x5
Set 3: 95#x5
Set 4: 95#x5
Set 5: 95#x5 (1 push press)

Not going too heavy on these because of lingering pain from rotator cuff tendonitis.

30 diamond pushups to finish it off.

I love shoulder presses but I am going to have to go with just the bar due to my weak pansy shoulders, whaaaa! I'm still sore from Monday's thrusters!

CFWUx1

30x5,35x3,35x3,30x5,30x5,30x5 (kg)

95
115
125 X2
95
95

As rx'd:

110/120/130/140/150

Question: couldn't find a demo of shoulder press. Is there any dipping involved in the motion or should all the power come only from the shoulders? thanks

46/70.5"/197.5

CFWU x 1
WU
20lb front and BHN presses x 5
45lb x 5, 55x5,65x5
WOD
75,85,95,100,105

Same day as backsq wod
J

115x5 lbs
135x5 lbs
155x5x3 lbs

Superset - BW Pullups/BW Dips both to failure x2
Random Dreadmill Sprint intervals (pouring outside)

I've always been instructed to lower the bar to the base of the jaw/top of the neck (to avoid injury), then press. Is this good ROM or should I take the barbell all the way to the clavical like a push press?

thanks!

105
110
115
120
125x3-115x2

Joe G. #141
Click on the video from yesterday's WOD. The example on the left is the shoulder press. You can also find an example labeled as "presses" under the exercises link on the CF homepage.

28/M/185

CFWU x 3
Seated Press
95x5
105x5
115x5
115x4(f)5
115x4(f)5

Greetings form the "wet" North (lol)

m 41yoa 250lb

WOD

135,145,165,185,190 (last 2 push press)
Boys got separated again.... man I hate it when your work and life get in the way of training!!!

Cheers

Stephane 29\193.6
As Rx'd 65-85-115-125-135(last 3 PP)

Marie 31\104.3
As Rx'd 30-45-45-55(f)-45

As rx'd.
2/3 cfwu
95, 105, 115, 135, 145 x 3 (+1 push jerk, then failed).

Caught up on back squats from yesterday after that. Now I only owe the thruster WoD. Will post on approp days.

BW 210#

95x5
95x5
105x5
105x5
135x5

55,65,75,85,95 (failed on last rep)

75/85/90/92.5/95

finished with 3 sets of push presses with 95# and one set of hspu

bwt 154
95
105
115
110
105

cfwux3rds dips,squats,pushups,situps, back ext 15 reps 15jumping pu's, 8/6 dead hang , 5 dhpu's

shoulder press 5x5
95 115 135 145 150x4 105x5x2

45y, 195lb.

115.5x
135.5x
145.5x
150.5x
155.3xf

subbed for PainStorm XXI

55mins 33secs

erm...ouchy.

that should read 59mins 33 secs!

was still ouchy though...

28 y/o 170 lb 5’10” approx 11% bf
CFWU x 3 subbed 7 ring dips instead of regular dips per round
45lb shoulder press x 10

Shoulder Press
65lbs x 5
70lbs x 5
75lbs x 5
85lbs x 5
90lbs x 5

3 minutes rest per set

3 x cfwu

Shoulder Press
135/145/155/170/175

100 Back Squats with 135
30,30,25,15

33yom/152#

CFWU x3
WOD as Rx'd SP
85#
95
95
95
95

BTW...from yesterday (forgot to post)
CFWU x3
as Rx'd BS
195#
205
215
225
225

...then I decided to practice my HSPU's (brilliant!)
...today I practiced my 10RM deadlifts (just kidding)

did yesterday's wod and today's.
shoulder press 95,115,135,135,145
back squat 175,225,245,275,275

30yo 240lbs (Need more crossfit...)

I traded yesterdays workout for a 2 mile run over 2 bridges at lunch.
Wednesday:
Benchpress: 135x10, 225x10, 250x10, 275x10, 300x10, 225x10
400m Run, 225DLx10, 400m Run, 225DLx10, 400m Run
Dips: 4x10
Skullcrushers:4x12x70

Today:
Shrugs:135x10, 225x10, 315x10x2
SP: 155x5, 175x5, 195x5, 215x5, 215x4
Lateral Raise/Front Raise combo: 3x10 with 25, 30, 35

MRE's aren't that bad. I like the chili mac. The tortellini is not bad either.

CFWU x3

5x95
5x105
5x105
5x105 Push press
5x105 Push press

Looking forward to tomorrow!

5x75,95,95,95,105(4). Did 1 at 100 after failing on the 5th at 105. Presses are coming up a lot; Coach is onto one of many holes in my game. Thanks, Coach!

missed yesterdays wod; combined w/ today. BW: 174

b.squats:
warmup w/ 10 @ 72 lbs.
5 @ 112
5 @ 162
5 @ 182
5 @ 202
5 @ 212

s.presses (dumbbells subbed):
warmup w/ 20 @ 20 lb. db's
5 @ 30 lb. db's
5 @ 35 lb. db's
5 @ 40 lb. db's
5 @ 45 lb. db's
5 @ 50 lb. db's

CFWU
5x65
5x85
5x105
5x115
5x130

47/165

95x5
115x5
125x5
135x5
145x1, 145(f)
115x4

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
best set: 115x5

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

M / 37 / 185

As Rx'd

Warm Up: 45 X 20 Reps, 95 X 8 Reps

115 X 5 Rep
115 X 5
115 X 5
115 X 5
115 X 4, last rep of 5 was to failure

F/35/6'3/195

Warm-up 45x 10
As Rx'd
65x5
70x5
70 x5
75 x 4
75 x5

CFWU x 2

65
85
95
105
95

Shoulder press WoD - 5x5: 65, 75, 75, 85, 85.
-3 sets of Push-presses also: 2 sets @95 x5, 1 set @105 x7.
-5 sets of deadlifts: 3 sets @135 x5, 1 set @185 x5, 1 set @205 x7, 1 set @225 x2.

Comment #52 apolloswabbie

I have tried and tested the approach of using biggest weights first when given a set # of sets and a set # of reps to complete. In my case I was able to perform the most work (lift most weight) doing exactly what you suggest. To make it a fair comparison I used to set the stop watch and figure the lbs/minute of all sets added together. Warm-up is the key, when I do this I use a 12 rep set of 50% target weight and then an 8 rep set of 75% target of exercise as a warm-up before going into the work sets.

Mark 5x5x95

5x95/115/115/105/105

M-50, 3rd week on CrossFit

It's winter outside, and the basement has 6'6" ceiling, so subbed as follows:

CFWU 3X15
Press on Bowflex:
5x120
5x160
5x160
5x160
5x170

seated dumbell press:
5x30 (each)
1x35
5x30
5x30
5x35 (last one to failure on left arm)

usual 4 mile run at lunch
my bet's on SDHP tomorrow

#16 Mencius
I just back ordered a set of rings from Tyler Haas at ringtraining.com

Billy

105 X 5
115 X 5
125 X 5
135 X 5
140 X 3

65/75/80/85/85(4)

cfwu x 3
5x5x135

95
100
105
110
115

95
100
105
110
115

lil pipe
115, 120x5x4

95
105
105
100
95

1 mile run prior

95 x5
115x5
135x4
125x5
125x5

BW = 145 lbs.

5 x 75
5 x 95
5 x 115
5 x 115
5 x 115

Shoulder Press:

97 x 5
107 x 5
117 x 5
127 x 4
127 x 2

31/ 185

quick warmup, have son with me

105x5
115x5
125x5
135x5
145x5

felt light, but back is sore today. I think I was leaning a little too forward on squats yesterday.

M/26/5'11"/180
CFWUx3
WOD as Rx'd: Shoulder Press 5x5
95
105
115
125
135

WOD as RX'd Shoulder Press 5 x 5
115lbs
135
140
145
155

95
115
125
130x3
125

bwt ~114
85x5x5
95x3

TSC Pullups: 4x10
Windmills: 18/5/5, 26x5/5, 35x5/5

105# x 5 x 5

Great idea #64! I tried your row/pushup routine and it was super!

CFWU x3
5x55, 5x66, (3x70, 2x65), (3x65, 2x65), 8x55, 8x55

10 rounds= 23:44
row 250 m
20 push-ups

After failing set 2 & 3 on SP, tried lower weights with better form to failure. Have a lot of work to do to do higher weights...
Erin

45X5, 65X5, 95X5, 115X5, 125X4 + 1 push press
should probably start heavier

WU
1 mi walk on treadmill
oly bar SP x 15
65# SP x 10
WOD
115 x 5
125 x 5
135 x 5
145 x 4 missed last rep (fail)
135 x 5

5x5 shoulder press
140,145,150,155,160x4 fail 5th

M
26
B/W: 149
*had shoulder surgery a few years ago (capsule surgery, probably the worst one you could have besides getting a limb torn off...yeah i know excuses :) )

65
75
85
85
85

felt like i could do more but didn't want to push it on the roughed up shoulder.

also missed yesterdays so did 3 sets of 5 front squats w/ 70lbs (no rack so had to keep it low)

have a great weekend folks!!!

107 - Ken Davis - yes, but different :P

65
65
95
95
65
Need to get some plates between 10's and 25's!

29 5'4 145
Did yesterday's and today's
Squat- 5X5 @ 135,155,175,195,205
Shoulder press 5X5 @ 65,75,80,85,90
Then cardio...

28 194lbs

New to CF this week. Nice break from 400m sprints.

95x5
105x5
115x5
125x5
135x4
95x6 Negative... Punishment for not completing 135
All sets collar bone to locked elbows.

Makeup day for yesterday + todays
N: Back Squat
115
125
135
145
150
Shoulder Press:
50
55
60
65
70

J: Back Sq:
185
225
250
260
270
Shoulder Press:
95
115
125
130
135 (only got 4, fail on #5)

95x5
105x5
115x5
125x5
130x5

BW 190
75/95/105/115/125

bench press - shoulder almost ready for action
55,60,65,67.5(4),67.5(3),67.5(4)

Shoulder Press
100X4
(95X5)X5

Mike Donnelly

29/185#

85 x 5
95 x 5
105 x 5
115 x 5
125 x 4 (failure on 5)

55x5
60x3--failed on 4
55x5
55x5
60x4--failed on 5
55x5

125x5
135x5
145x5
155x5
165x5
All strict shoulder press cleaned from floor.

wt: 202 age: 36 warm up: 15:00 of jump rope

95 x 5
105 x 5
115 x 5
125 x 2 115 x 3
105 x 5

done right after 5X5 back squats
5-5-5-5-5 shoulder press
95,105,115,125,125(fail on last rep)

105 for all 5 sets. This is the same weight I used for the 5 sets of three a week ago so I am happy.

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

CFWU(10) x3 - 15:04 (-100# on gravitron)
Rest & Stretch - 12:45

WOD - as Rx'd, warm-up sets of PVC pipe and 45# bar.

5x - 135#
5x - 140#
3x - 145# (failed on 4th rep)
5x - 135#
5x - 135#

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

November 02, 2006

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

WOD - Press 5x5

5x - 95#
5x - 105#
5x - 115#
5x - 125#
5x - 135#

BW 70kg
40kg 5
42.5kg 5,5
45kg 5,5
2mins Rest

47 YOM BW 175

CFWU X 1, DB presses

WU - 60 X 5, 70 X 5, 80 X 5

For credit - 90 X 5, 100 X 5, 110 X 2 (failure on 3), 100 X 5, 100 X 5, 100 X 5.
Also carried two 25# plates around the block in a fast walk/jog.

115# for first two sets
105# for last three sets

felt pretty good on the first set but my form really went to crap on my second set so I lowered the weight and felt better about it. On my last set it felt like a total body workout squeezing the last two reps out, I think I was tightening ever muscle from my toes all the way up trying to press the weight overhead without dipping or turning it into a push press or jerk.

bwt: 210
33 yo

135x5
165x5
185x5
185x2(assited on last 3 reps)
175x5(10 pounds makes a big difference!)

All with strict form.

88x10
110x10
132x5
140x5
145x5
154x5
159x4
154x5

bw: 185

As rx'd: 135, 135, 135, 135(3), 125

32/170
5x- 100#
5x- 125#
5x- 115#
5x- 100#
7x- 100#
Did some rowing, a little heavy bag, 5x5 pullups with 20# vest.
John

Seated dumbell shoulder press 8 x 12 reps @ 10 lbs.

done seated w/o back support and started in the rack position...
95, 115, 135, 155, 175

85 to 120lbs - Strict form

CFWU

145/155/155(f@3)145(2)/145/145

BWT 178

Shoulder Press 5-5-5-5-5 reps

105, 110, 115(4-1), 115(2-3, messed up breathing), 110 (4-1), 105 (3-2)

No time for warmup. Thank God for upper body wod. Tweaked back from chores still sore. Not sure about DL's tomorrow.

31yrs 198bw

5x115
5x125
5x135
5x135

95x5,115x5, Something reached in my neck and grabbed my trap and wouldn't let go. Maybe I'll punish it tommorow with deadlifts.

Age 16, BW 130

95, 155, 175, 175, 185 x 5.

woops,that's for the back squats haha

done after wu and squats from yesterday

60/65/70/70/65

Harder than I thought it would be..I did 75 for three just a couple weeks ago...

120,130,140,135(3reps only),115

CFWU
1x65
4x85

Age 51/BW 240#
warmups @ 45 and 65, then 5X5 @ (85, 105, 105, 105, and 85).

bw: 207 age:32

115x5
115x5
115x5
115x5
115x6

bwt: 135

95
115
115
115
120x4

Tschanzy 44 YOM 170 lbs As rxed
95x5
105x5
115x5
125x5
125x5

95, 115, 115, 125, 125

Felt good, will definitely try heavier next time.

zac- 95, 115, 125, 125, 135 ( last three reps were push-presses)
mae-55, 65, 75 for 3 and 65 for 2, 70, 70, 75, 80. Last two extra sets were push presses

"Tabata This"
Count only the lowest round

Squats = 16
Push ups = 15
Sit ups = 10
Pull ups = 10
Row = 4

Total = 55

Weighted Pull ups
55 X 3
25 X 5
55 X 3
25 X 5
55 X 2
25 X 5
55 X 3
25 x 5

51/195
5x5-65/85/105/150 pr/135
Did the back squat wod earlier in the day.

Shoulder Press
5x115
5x120
4x120(f)
5x115
5x115

Push Press (extra punishment)
5x115
5x115
5x115
5x115

135, 145, 145, 145, 150

55-65-75-95(3)-95(3)

Frank: 47/200#
95/100/105/105/115

Matthew: 14/130#
95/95/95/100/100

180/34
CFWU
65#
85#
95#
105#
115#x4 and the last rep I had assistance

65
85
105
115
115

65-70-70-70-70. All shoulder presses. BW = 125

95-115-135-155-165

30 min on treadmill
CFWU
then..

5x100 (ow)
5x90 (easier)
5x95
5x95
3+2x95

95x5
105x5
115x5
125x2
115x5
95x5

145lbs/29yoa

As Rx'd

75x5
85x5
95x5
100x5
105xF
95x5

My 1RM from a couple weeks ago was 95, so good to know I've improved.

40, BW= 165
105# x 5
110# x 5
115# x 5
120# x 5
120# x 5

45-55-60-65-70x4-70x4

1 set @ 95 lbs
4 sets @ 105 lbs

115 X 5
115 X 5
115 X 5
105 X 5
105 X 5

95
115
135
135
135
all sets of 5
this wod after BS wod

95x5/115x5/125x5/135x5/140x5/145x4
bw 165 46 yo

85x5
85x5
95x5
95x5
105x3 95x2

bw 256; 6'1"; 36yo male

115 x 5
120 x 5
125 x 5
130 x 5 (f)
130 x 5 (f)
125 x 5
125 x 5 (f)
120 x 5 (f)
115 x 5 (f)

Very tough there towards the end.

Vtam #229 - I was about to pass out in utter frustration from those totals until I read you next post!

BW-165

warm-up 95x10

105x5
115x5
125x5
135x5
145x5 fail last

45x25

Worked up to 75#'s..

5 sets of 5
95, 100 4x's
shoulders feel broken down

65
85
95
105
115

5 x 135
5 x 135
5 x 135
5 x 135
5 x 135

Brandon - 65, 95, 105, 125, 135

Marie - 40 x 5

Shoulder presses. First time with these guys...

5 @ 65
5 @ 80
5 @ 85
5 @ 95
5 @ 110

Last set I had to break down into 2 reps, 1 rep, 2 reps.

35 x 5
40 x 5
45 x 5
50 x 5
55 x 5

BW 150
At work. Combined the Thursday squat workout with today’s shoulder press workout.

CFWU - pull ups at 10
BS: WU @ 135, then 155, 176, 155, 155, 155, “Warm Down” with 135
SP: 100lbs 2(f), back down to 90lbs for 5-5-5-5.

43, 79kg

10 x bar
5 x 40kg
5 x 50kg
5 x 60kg
4 x 62.5kg

age 30 / bw 190

shoulder press
5x85
5x95
5x115
3x135
2x135

BW 192

5X90
5X100
5X122
5X135 (3 then 2)
5X140 (2 then 3)

CFWU
Shoulder Press 5-5-5-5-5 reps

95
115(last 2 pushpress)
115(last 2 pushpress)
115(last 2 pushpress)
115

4 sets (4-6 reps) assisted muscle ups

65
75
75
85
85

5x105,115,115,115,115(barely)
15 kipping p/u's

95*5
115*5
120*5
125*5
130*5

60, BWT 284. First four rounds from the clean--no racks available 135/155/175/180/180-Fail/last round from a rack, couldn't clean- 175

85/105/125(2 reps)/115/115

135
205 (fail at 3)
185
155
155

Am I doing these wrong? I did these on the miltary press, but with the bar in front of my face, rather than behind my neck (shoulder prob). Last time we did shouler presses, I cleaned them from the floor, and did an overhead press with just a bit of lower body thrusting.

Can someone point me in the right direction?

Thanks everyone.

JP

80, 85, 90, 95, 90

big pipe:

overestimated myself at first:
145x5, 145x4, 135x5, 135x3, 120x5

Getting over a cold

31 Y.O. 158 lb

95, 105, 115, 120, 115

193.5lb

65x5
85x5
95x5
105x5

age-40
bwt-215#
5x95
5x115
5x115
5x115
5x115

First time with this WOD:

5 x 65
5 x 85
5 x 105
5 x 115
5 x 115

Failed at 135 and 125.

5x 125
5x 135
4x 145 nuts
5x 135
5x 135

This is definitely my weakest link.

I should have double checked; I did push presses instead.

95, 95, 95, 100, 100

75 / 95 / 95 / 95 / 75

95
115
135
135
135

135-135-140- 145-150(4)
did over head dumbell walks afterwords

rehabbing from frozen shoulder (messed up xfit for 7 months!)
25lb dbsx2
65x2
70

single arm db presses.

75x5x5

2 DAYS BEHIND-COMBINED SHOULDERPRESS AND DEADLIFT WOD's

bw-197.5

wu
cfwu x10 x1
burgener wu
bar shoulderpresses x10
135# deadlift x10

wod
shoulderpress
5x95
5x95
5x105
5x115-pr
5x105

deadlift
5x225-hook
5x235-hook
5x245-hook
5x265-hook-quick hand wipe & alternating regrip after 3rd rep-pr
5x275-alternating-quick hand wipe and regrip after 3rd rep-pr

Shoulder Press Total
Last time-2425
This time-2575

Deadlift Total
Last time-5725
This time-6225

warm down
pushpress 135x5
single arm kb swings 35x15 each arm

MC

As prescribed:

5 x 135
5 x 145
5 x 150
5 x 150
5 x 150

Might have been able to go up + 10 lbs.

bw 148#
95,100,110,115,115

I'm j ust starting out, these workouts are super fun!

5x 65lbs
5x 70
5x 70
5x 75
5x 65 (my shoulder hurt here from the previous set, so i thought i'd be careful)

female, 22, 5'4", 145 lbs

27yo 200lbs

CFWUx3

115
135
155
165x4 plus 1 push press
155

then did DL's, jogging and rowing

in pounds:
45x5,50x5,55x5,60x1(then did 55x4),50x5

100# Shoulder Press

2 sets of 5

as rxd

135x5(x5)

49/195

95x3
115x3
115x3
115x3
115x3

95
135 barely
135 better
140 failed midway on 4th
115

65
85
95
105
110

21, 165#

105X5
110X5
110X5
115X5
115X5

used an ez-curl bar due to shoulder inflexibitlity

BW=206, 46 y.o., 72"

Warmup = 95# x 5, 105x5
WOD as Rx: (Weird weights mix-n-match lbs. & kg)
125, 128, 131, 133, 136

46 YOM at 177lbs

3 CFWU (-push ups and dips)

115 X 5 (1 push press)
115 X 5 (1 push Press)
115 X 5
115 X 5 (1 push press)
115 X 5 (2 push press)
Finished up with Ring dips 2 sets of 7
push ups on Med ball
Abs with Med ball.

Joey:
5x95
5x95
5x95
5x95
5x100

Andrea
5x45
5x50
5x50
5x55
5x55

Jen:
53x5
58x5
63x5
63x3 + 58x2
60x5
60x3

Paul:
75x5
95x5
105x4
95x5
95x5
95x5
95x5
75x5

Andy:
75x5
95x5
105x5
105x5
95x5
95x5
95x4
75x5

Still hurting after the thrusters the other day.

115 x5
135 x5
115 x5
125 x5
125 x5

5x75#
5x95#
5x115#
4x125# (could not make 5)
6x105# (added extra rep)

Performed 1/6/07.

Jason 33/195

5x95
5x115
5x125
5x135
5x135

49/195

Correction in reps
95x5
115x5
115x5
115x5
115x5

55/65/75/85/95

had to do these sitting( knee surgery)
5X 95
2x 115(F)
5x 95
5x 95
5x 95
5x 95

115lbs, 5x5.

5 X 65
5 x 75
5 x 85
5 x 90
4 x 95

95x5
115x5
135x5
145x2
135x4
L-sits

95 x 5
110 x 5
125 x 5
135 x 4 + 1 PP
125 x 5

cfwux3
alternated w/ 5x5 dls

5x5 shoulder press
55#bb
35#dbs
45#dbs
50#dbs
45#dbs

95
115
135
155
155 (3 PP)

WUx2

75
85
95
105
95

Wore gloves because it was cold. Back started to sway on the last few reps.

DB presses, each 15-20-25-25-25

95 115 115(3) 95 95

bw 185
95,105,115,125,115

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ
75, 85, 95, 105, 115
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

33yo 192lb
70,90,110,130,150(for3),140(for2)

bw 215, 115/125/135/145*3/145*3/135

5x135
5x145
5x150
5x155
5x155

did this on 1/10 w/ 5x5 dls first

5x
65
95
115
135
135
135
some little dips on the last couple reps of the last couple sets.

thanks!

************************0110

135 x 5

155 x 4 f

145 x 4 f lost concentratio on 5th and missed

140 x 5

145 x 5

CG@1210

CFWUx3
Burgener warmup
5x45 warmup
75-85-95-105 (x4 1/2, got it overhead put couldn’t lock it out, +1 PP)-100 (x4 + 1 PP)

CFWUx3
Burgener warmup
5x45 warmup
75-85-95-105 (x4 ½, got it overhead put couldn’t lock it out, +1 PP)-100 (x4 + 1 PP)
8x45 warm-down

45,85,90,95,100

85-90-95-100-105

39 yo
95 x 5
115 x 5
135 x 5
155 x 2
145 x 5

m 34 bw 167

45 x 10 (warm up)

95 x 5
115 x 5
125 x 4
125 x 4
125 x 5
135 x 2

Finished with 6 L pullups then 5 L pullups.

M 29, BW 185lbs

Pull Ups
10, 8, 8, 8

Back Squat
135 lbs. x 10
185 lbs. x 8
225 lbs. x 6
245 lbs. x 5
245 lbs. x 5
245 lbs. x 5
225 lbs. x 6
135 lbs. x 10

Shoulder Press
45 lbs. x 12
65 lbs. x 10
95 lbs. x 8
135 lbs. x 5
135 lbs. x 5
135 lbs. x 4
135 lbs. x 4
115 lbs. x 7

33 / 228#

115 x 5
125 x 5
125 x 5
125 x 5
125 x 5

CFWUx3 minus 3rd set PU and dip reps- didn't want to wait around anymore. (new gym for me- went @ crowded time).

55x5
60x5
60x5
60x5
60x3
60x2 Need to work on this.
Then 10 lb med ball situps- 20, 20, 20
20 lb dumbbell getups
This gym has kettlebells! So did 10 4kg pushup/one arm swing. Fun.

121/121/131/131/141#

Failed last rep of last set.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5 push press on last one

40/6'/190
cfwu
squat 185/205/255/275/300-2/255-3
press 95/115/125(last2p/115(last1p)/115(last p)
dead 135/205/205/205/205

As rx'd
95/115/125/135/145

5 x 75
5 x 85
5 x 95
5 x 105
2 x 115 (failed on 3rd)

Decided to work with DBs since the last time I went to press, the bar went up... on the right side.

Started with Amundson Warm-up again with some running and skater stretch mixed in. Still feel horribly tight in the "plow". Hoping the hamstrings and back are feeling better by tomorrow's Deadlifts.

2 DBs x 20 # x 5 reps x 2 sets
2 x 30# x 3 reps
2 x 40# x 2
2 x 45# x 5
2 x 50# x 5
2 x 55# x 5 (felt heavy)
2 x 60# x 2 (failed on 3rd attempt) PR for DBs for me
2 x 55# x 5 (felt light after the 60# set)

Kipping Pull-ups x 21 consecutive (finally getting the rhythm and setting a PR!)

20# yellow med ball slams x 20 for fun