January 28, 2007Sunday 070128Push press 3-3-3-3-3-3-3 reps Post loads to comments.
The active shoulder, engaging the traps to elevate the shoulder, is a critical component to stabilizing overhead lifts, handstands, and handsprings. Comments
Active shoulders are happy shoulders; it is entirely too easy during a set of max-reps kipping pullups to get lazy and bomb down onto a straight elbow with a passive hang at the bottom. Not only does this defeat some of the myotactic reflex that the kipping pullup encourages at the bottom, but over time it can lead to hypermobile shoulders. The shoulder joint is adapted for mobility first and stability second; therefore, it is the user's responsibility to consciously engage the muscles surrounding the AC joint and draw the humerus into its proper position during loading. More so during the ballistic loading of many exercises enamored of Crossfit and Crossfitters. Excellent reminder by Coach. what is the best stretching technique for overhead squats, in reference to shoulders? as I go down I can't get the bar back far enough to counteract my desire to lean forward, and I can't lean forward enough to counteract my feeling of falling backwards. thanks for any help, hold your hands like you're doing a samson stretch (arms straight over head, fingers crossed and palms facing ceiling). Now do a full squat and hold it in the bottom position. Try to keep your palms facing the ceiling while you hold that bottom position. also, get the crossfit journal on overhead squats. it will show you how to do an overhead squat. Comment #3 - Posted by: johnny at January 27, 2007 6:59 PM39 yo male / 172 # / 5' 5" CFWU x 3 1: 95 x 3 Speaking of strong shoulders, how many lbs. should I be using on this set of presses before I can confidently try 135lbs. Grace set.? Is this a good rule to go by for avoiding injury to shoulders, I can clean 135 thirty times over, but my over head presses are kind of weak, any suggesstions pertaining to this WOD? Thanks for keeping me healthy so far! Comment #5 - Posted by: Jake Squires at January 27, 2007 9:02 PMI have a question about shoulder position during the overhead press. I have a recurring injury to my neck that sometimes flares up while overhead pressing. It just happened again on saturday during the crossfit total. my chiropractor says I should avoid pushing my head forward during the press, because that's one of the problems. I really would like to figure this out so I don't keep re-injuring my neck. where should my shoulders and neck be during the press? Comment #6 - Posted by: Jonathan at January 27, 2007 9:39 PM#1 Excellent reminder (I didn't know it in the first place) from Tim T Thanks Comment #7 - Posted by: wink at January 27, 2007 10:20 PMJoseph Joy Beth We had to stop at the beginning to verify there is NOT a second drop in the movement. #6 jonathon... i have a similar problem as you...i did a crush fracture of my T6 vertabrae about 10 years ago and caused associated damage to the upper and lower discs....prior to CF i had been able to get away with DB shoulder press, seated, alternating arms without too much aggravation, but in hindsight i dont think this was doing much in the way of strengthening....i did shoulder press as rx'd by CF a while back and aggravated the area...after some rest and PLENTY of shoulder stretching, i mean daily, easy stretching...i am now doing them...i am still very conscious with this particular lift...the weight i lift is progressively increasing, and i feel that area i injured is now probably getting stronger also...i am no lift coach, so wont say how you should complete the lift, other than to work on your shoulder flexibility and look at the examples shown on this site....and start light... Comment #9 - Posted by: charlie from aus at January 27, 2007 10:40 PMGreat stuff. Q: I think the Kettlebell community suggests "keeping the shoulder in its socket" (passive pressing) in for instance a Turkish Get Up. Any thoughts? As a climber we tend to let the shoulders be very passive when resting on a climb. Maybe not a good idea. Comment #10 - Posted by: mrjling at January 27, 2007 11:22 PMDid this with my neighbor, midnight WOD. 45# for good form. I'm curious to hear what exercises and drills people do on their own transfer over the best to BJJ. Anybody got any favorites, send me an e-mail please. I'll ask on the message board too. Comment #11 - Posted by: treelizard at January 27, 2007 11:32 PMBouncing off of WG's (#2) post...I know when I was doing the overhead squats I had a hard time keeping my arms straight as I squated down. As I got more tired, it got worse and I could feel my upper back (rhomboids) tightening up. I know I still have to increase my upper body strength in comparision to my lower body...I had to use 35# or else it felt like too much weight to keep elevated for the high reps, but in comparison if I was to do a back squat I could use 105#. Any thoughts on how to maintain proper form... Thanks in advance for the advice. Comment #12 - Posted by: Rachel at January 28, 2007 1:13 AM36yrs 175lbs 5'11 CFWU x 3 WOD as Rx'd 60kg,65,70(failed 3rd rep),65,65,65,65 Jon Comment #13 - Posted by: JonM at January 28, 2007 2:07 AMMidnight workout at work, "THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS" Comment #14 - Posted by: Blank at January 28, 2007 2:49 AMThis may be off topic but can anyone in a short answer tell me why when I enlarge image on this site the bottom of the picture is always cut off. mrjling, The kettlebellers, yogis, and the Pilates crowd have the luxury of working exclusively with low loads and reduced forces, a luxury not found in gymnastics and weightlifting. It is from this perspective that they can advocate stylistic movements that are mechanically unsound. The experienced weightlifting and gymnastics coach will insist on shoulders in the ear for overhead loading before nature/physics/biomechanics forcefully make their claim. The passive shoulder makes perfect sense in "resting on a climb", but the pull should initiate at the shoulder and continue to the arm (core to extremity). Comment #16 - Posted by: Coach at January 28, 2007 4:20 AM 135 KB w/o afterwards Comment #17 - Posted by: JeffT at January 28, 2007 4:23 AMI can't help feeling that my kettlebell was just splashed with pink paint by being included with "Plates" Comment #18 - Posted by: Hooger at January 28, 2007 4:39 AMThanks Coach! I've been wondering about this stuff. I've always felt better, stronger with active shoulders doing TGU's with a KB despite it being "wrong". #15 Hooger, 95 cfwu x 3 115x3 33yom / 6'0" / 180lbs / CF#22 10rep CFWUx3 (pu -40lbs gravitron) push press- 3x135,3x145,3x155,3x165(pr),1x175, 1x165,3x155 any techniques to keep from bruising my collarbone? Comment #24 - Posted by: wilson at January 28, 2007 6:44 AM40kg x3 3 min rests. Did TGU's after with 30kg Barbell. Felt very good. Thanks again Coach! Now I'm gonna eat a Semla. need to pay more attention. did straight shoulder press by mistake. 2 x 145 lbs first time for this WOD felt great ........... really paid attention to the active shoulders, great tip coach Comment #27 - Posted by: Jaap at January 28, 2007 7:45 AM32yom/ 210lb Warm-up 5*135lb, 5*155lb 3*185lb Felt heavy and slow today - 185 is only 9lb more than my strict press PR and 15lb less than my push-press PR. I need to get more pop from the hips. Hopefully coming soon to Digital Coaching near you! Cheers, kempie Comment #28 - Posted by: kempie at January 28, 2007 7:50 AMwod 300 sq, 150 pushup, 100 incline sit Comment #29 - Posted by: hazmat at January 28, 2007 7:55 AMI blew it and did straight presses. 7 x 3 Maybe I'll try again after skiing. Comment #30 - Posted by: ut steve at January 28, 2007 7:59 AMCFWx2 135x3 280#'s/43 yom 2k Row for time to calculate VO2 Max from Concept II website - 7:13 so est'd VO2 Max = 38.3 which is high average for my age group. Thanks to Andy Shirley for the information. then, Push Press 7x3: 135/185/205/225/235/245/135 Comment #32 - Posted by: Kegger at January 28, 2007 8:08 AMWhen was the last time we did this WOD? I'd be interested in comparing. Thanks! Comment #33 - Posted by: Matt Boston at January 28, 2007 8:18 AMRead the WOD wrong, went and did strict shoulder presses by mistake. Warmup: then:
wow, I'm surprised coach put kettlebellers in the same crowd as yogis and pilates crowds. some of the stuff those guys do with kettlebells is no joke. try bottom up (kettle bell upside down) pressing a 62# or more kettlebell. not too many people with the strength to do that. Pavel Tsatsouine's got more strength in that wirey little body of his than most people. now, granted, it's obviously not the same as clean and jerking 400#. anyway, i'm just frustrated with my neck problem, don't mind me. Comment #35 - Posted by: Jonathan at January 28, 2007 8:28 AMCFWU 65 felt good this morning despite sorness from the week, really noticing a significant gain in strength in my jiu-jitsu game which has been a weakness of mine since most guys i roll w/ are bigger than i. Comment #36 - Posted by: robf at January 28, 2007 8:32 AMMale 40 / 6' / 187 lbs Did strict OHP... 65 lbs. Also some core stuff and light rope jumping. Comment #37 - Posted by: DW at January 28, 2007 8:32 AM30 yo M, 6'3, 215 135 2 min's rest/abs between Comment #38 - Posted by: the dude abides at January 28, 2007 8:49 AM46 yo bw 165 38/185 CFWU WOD - 3x7 Push Press ME (3RM): M/29/192 1. 133x3 Good to see Sean and Pat in the weightroom this morning Comment #42 - Posted by: EVQ at January 28, 2007 9:08 AMBW 175 135/155/175/185/195 missed/135/135 40; BW= 165 Tip- Look up slightly when pressing. Otherwise if you have a nose like mine, your sure to hit it! Comment #44 - Posted by: Daws at January 28, 2007 9:17 AMM/43/202 45/65/95/115/135/155/175/0@205 Comment #45 - Posted by: dwf saintsfan at January 28, 2007 9:18 AM
wu pu & dip 2x+15,20,25,30; 2xOHS 60,65,70,75,80 pr+10! 135# pp. WOD 3x7x115# pp. Comment #47 - Posted by: James N at January 28, 2007 9:25 AM55# couldn't break the 105 mark this time. Comment #48 - Posted by: tedw at January 28, 2007 9:27 AMsubbed seated mil press 95*3 115/125/135/145/155/165x1/135/135 Comment #50 - Posted by: CodyC at January 28, 2007 9:38 AMPost work, ME push press 7x3. 500 row WU. 135x3 185x3 205x3 245 was PR for single. Very happy with a triple. 255 went a little over halfway, couldn't lock it out. Comment #51 - Posted by: Andy Shirley at January 28, 2007 9:43 AM1. 115 35 yom, 165 lbs 115-125-135-145-150 (failed on 3rd rep)-135-135 Comment #53 - Posted by: Martin Cloutier at January 28, 2007 9:52 AMCFWU x 3 as rx'd 205 for 3's Neil(49)165lbs & Ellie(52)110lbs Neil Ellie
#2, WG, an excellent shoulder opener is the downward dog pose from yoga. When you can rest your head on the ground you know your shoulders are open enough, even for OHS. The downward dog is also a good calf and hamstring stretch. It's sorta a whole body stretch actually Comment #57 - Posted by: Dave Miltz at January 28, 2007 10:16 AMAs RX 3 reps of: 135-155-175-185-200 Practiced Handstands, L-Holds, STC, MU,PU Comment #58 - Posted by: dan colson at January 28, 2007 10:17 AMworked up to 105# for last 3 sets Comment #59 - Posted by: Sue Ady at January 28, 2007 10:31 AMWhile doing hand-stand pushups should the shoulders be pushed down (toward the ground) actively or let passively be pushed up (into the socket toward the sky)? 28/M/185 95/115/135/145(failed on 2nd rep)/135/135/135 Comment #62 - Posted by: edevine at January 28, 2007 10:42 AM35 y/o m; 6'2 186 CFWU x 3 3 x 95 Really starting to feel stronger these days. cfwux2 PushPress 65-95-115-135-140-145-135 Comment #65 - Posted by: ccraft at January 28, 2007 11:01 AM135 38M 155# 115 mile run 10min Had done strict presses, but never push press. 40M/5"8"/180 Like others, I snoozed on the instructions an did strict presses by mistake. 180lb 33/195 #60, WG Active. Its still an overhead movement. Comment #71 - Posted by: mrjling at January 28, 2007 11:37 AM230#; 49yom 120 x 3 Did heavier weight than I thought I would Comment #72 - Posted by: Geoff at January 28, 2007 11:40 AM33 / 226# 135 - 155 - 175 - 185 - 190 (2, failed on 3rd), - 185 - 175 Comment #73 - Posted by: vggolfpro at January 28, 2007 11:41 AM43 / 205# Body combat class for warm-up As RX'D bw=203 Used all my weight on this , about 121 lbs and that felt about right. Had to clean that from floor. Before did skipping, bagwork etc after as many deadlifts with that same weight then straight into clean and press , stripping off the weight as I went. Comment #76 - Posted by: JamieBu at January 28, 2007 11:50 AM28yo/m/195#/6'2" 115x3, 125x3, 135x3, 145x3, 155x3, 145x3, 145x3 poor performance due to hangover Comment #77 - Posted by: JJVV at January 28, 2007 12:01 PM95 105 115 115 125 125 125. Weaker than I hoped, but been up all night at work. Comment #78 - Posted by: FireSmac at January 28, 2007 12:04 PM26/M/70kg 1. 30min ruck run with Mr Hayes up on the moors. No idea how far we went, but we went at a good pace. 2. Push Press 55-60(F)-57.5-60-62.5(F)-60-60-60-60kg lame... 38yom 155# 166 I have a question in regards to posts by Tim in #1 and later Coach in # 16. But, if doing strict pull ups would it better to start them from a passive hang or from the active hang position to gain strength over the entire range of motion? In other words, is it beneficial to work the range of motion from the active hang position down to the passive hang position or does doing so only cause too much shoulder mobility without building strength? I normally try and do the full range of motion without "plummetting" into the bottom but looks like I may change this now. I'm trying to get a better understanding of the vast amount of technical information that were imparted in the two posts. Thanks - I at least know the difference between active and passive now! Push Press: 107 x 3 24/M/78kg 30 min tab in the moors with Mr Steadman...tho I took a bit longer than him. later that day... Push press 3x60, 65, 67.5, 70, 70, 70, 70kg Comment #84 - Posted by: graham at January 28, 2007 12:16 PMWe modified the WOD to accomodate for a second workout. Eric 32yo/175# Chase 23yo/205# 2nd round of pain 3 rounds for time Eric 14:30 ht 6' wt 185 Lunge+OHS@95 3x 15 Couldn't resist the urge to ski yesterday afternoon. The pastel beauty of the sky, little dog nuggets scattered over the trail, snowmachiners humming in the distance like flies, and the occasional dives into a snowbank to avoid a dog team - that's why I live in Alaska. Here's a cell-phone quality picture of my workout environment. M / 37 / 185 115-120-125-130-135-140-145 Comment #88 - Posted by: JT's Daddy at January 28, 2007 12:31 PM65 Male / 48 yrs / 176lbs / 5'10" Push Press 75X3 47 M #200 135x3 65, 95, 115, 135, 155, 165, 185(f), 165 all x 3 Comment #92 - Posted by: b ring at January 28, 2007 12:50 PM65, 95, 115, 135, 155, 165, 185(f), 165 all x 3 Comment #93 - Posted by: b ring at January 28, 2007 12:50 PMM/31/200 115-135-155-165-165-155-135 This is only my first week with crossfit after 15 years of traditional weights/cardio. Substituted the most recent "filthy fifty" on Friday and was sore on Sat. as though I'd never worked out before in my life. Love this program already, the variety, the challenge, the effectiveness. Thanks for making it so readily available. Comment #94 - Posted by: rcurriejr at January 28, 2007 12:52 PM#87 Joy Beth, beautiful pic, thnx for sharing, and you really captured the feel of that trail well, it's like I've been there. Comment #95 - Posted by: RobertP at January 28, 2007 1:00 PMCFWU 95x3 26/195 Comment #96 - Posted by: todd at January 28, 2007 1:20 PMM/26/180 1 mile run, CFWUx3 (with ring dips) 70-70-75-75-80-80-75 Comment #98 - Posted by: Mary Ann at January 28, 2007 1:33 PMCFWU x 3 65, 95, 115, 135, 145, 145 (1), 135, 135 Comment #99 - Posted by: Dave W. at January 28, 2007 1:38 PM105x3 37yo m 165# CFWU x 2 (30pu,30su,15be,10pullups,15dips,15OHS) Push Presses: CFWU x 1 (as above) 2 sets 15 knees to elbows 6 Turkish Get-ups with 25# dumbbell Crunches on exercise ball. Comment #101 - Posted by: docpallis at January 28, 2007 1:41 PMSubbed 3 rounds of 21,15,9 barbell shoulder press @ 20 lbs. Comment #102 - Posted by: AFT mommy at January 28, 2007 1:53 PMWOD DONE 55LB LOAD DIDNT CHANGE WIEGHT ON BAR DUE TO TRYING TO KEEP MY BACK FROM GOING OUT AGAIN. Comment #103 - Posted by: gale at January 28, 2007 1:55 PMbw-198 wu wod-Press Press as rx'd extra Shoulders need work. Between overhead squats and these, I can notice the shoulders as a weak link. MC Comment #104 - Posted by: MCORRY at January 28, 2007 1:58 PM65/70/75/75(miss on last rep)/70/70/70 Comment #105 - Posted by: Krista J. at January 28, 2007 2:10 PM
100 185#, 6'4", 27yo 75# 7 unassisted chin-ups today--previous record was 4 Comment #108 - Posted by: cso at January 28, 2007 2:13 PM6'1" 200# 135-135-135-135-135-135-145 21/m/6'1"/190# WOD as Rx'd 5 x 5 strict pullups good times Comment #113 - Posted by: ChrisN at January 28, 2007 2:29 PM115-115-115-125-125-125-130 Comment #114 - Posted by: Cameron at January 28, 2007 2:30 PMM 175lbs 23yrs CFWU (always) 135-145-155-145-145-145-145 Comment #115 - Posted by: Ryan at January 28, 2007 2:35 PMBW 70kg Stevo: Ta: Push Press x 3 115/135/145/155/165/175f, 170x1,f on 2&3, 155/155 Comment #118 - Posted by: marr1 at January 28, 2007 2:48 PM44/79kg 10 x 20kg CFWUx3 2 mile treadmill run and 1 round of the cfwu to start completed three reps on all No rack so I had the joy of deadlifting and cleaning these on every set. Fun fun. Comment #121 - Posted by: phill at crossfit norfolk at January 28, 2007 2:52 PMCFWUx1, plus D-U and KtoE 55/65/75/80/85/85/75 85 was my 1RM...so I'm happy enough. I'd like to work up to higher though. Comment #122 - Posted by: Sarah at January 28, 2007 2:52 PMM/33/210# First time back on the Xfit schedule in 5 months... 33yom/6'1/211 CFWU x 2 95# x 3 Felt pretty unstable on the first go-around at 135#, so dropped weight and focused on the shoulders engaging... Follow'd up w/ 3x8 incline bench 135# Will be hitting a 7 1/2 mile run tonight... Comment #124 - Posted by: SPB at January 28, 2007 2:56 PM135 As rx'd, 3 sets x 135 7 sets of 135lbs. Possibly do more wieght in the begining. Comment #127 - Posted by: Micah at January 28, 2007 3:15 PM3x(135,135,140,140,145,145,150) Comment #128 - Posted by: broot at January 28, 2007 3:33 PM125,135,145,155,165,170,175,180x2 Snatch, Cleans and Front Squats practice. And, of course, the usual 5-10 rounds of wrist curls and calf raises. Comment #129 - Posted by: gaucoin at January 28, 2007 3:35 PM45 y/o shoulders(subscap) still sore from the OHS work the other day. Limited the ability to get the bar as far behind the head as i would have liked. FS practice (for flexibility) 95, 145, 145, 155, 155, 165, 165, 185. I should have gone heavier, but my wrists were sore and I toyed with my grip. I think I found the spot, but the problem is that is slightly more narrow than my clean grip. Comment #131 - Posted by: JQR at January 28, 2007 3:37 PMFinishing up the last triplet with "Elizabeth", posted there. The last time a triplet like this came up with "Elizabeth" at the end following some kind of squat I ended up rolling on the ground with an upper hamstring/lower glute cramp on both sides! The WOD's still hurt like heck in all the right ways, but I'm recovering much more quickly now. Hmmm, Kool Aide, the recovery drink... Comment #132 - Posted by: bingo at January 28, 2007 3:38 PM3x65,85,95,105,115,120,125. Felt good to be back in the gym after 10 days of vacation in Hawaii. i've been longing for a ME day after lots of hill running and swimming. I tried to be as CFactive as possible and came up with this WOD: swim to the reef and back, do 10 burpees, repeat as many rounds in 20 minutes. Got 4 rounds. Good to be back in the saddle. Comment #133 - Posted by: john wopat at January 28, 2007 3:53 PM"Warmed up" with Marine Corps PFT (I promised to do this 'cuz we got new students and I'm traveling when they run it). Then, Burgener WU Kegger and Andy Shirley - Big Numbers from the Big Boys! Great job, guys. Comment #134 - Posted by: Dale Saran at January 28, 2007 3:54 PMNeil(49) # Coach Food for thought. Dear Coach, First of all let me begin by thanking you for putting together such a fantastic training programme and for creating a fitness community that has been responsible for rekindling my enthusiasm for not only my own training sessions but also injecting some new ideas into the training of my clients. In 1991 Ultra-Fit Magazine (A UK publication)ran a competition called The Ultra-Fit Crosstraining Challenge. The event had several catagories; Mens and ladies Open, mens and womens Masters (39 and above)and a mens and womens team event(5 in a team, each team member completing 2 consecutive stations). Ultra-Fit Course Stationary cycle X 1500 mtrs ( Some people may sneer at the weights used, but let me assure them it's much much tougher to do flat out than it looks on paper) This became a very popular event attracting some of the best gymfit junkies(drug free), ex professional sports people, competitors from Gladiators type game shows and a huge contingent from the armed services/first responders. In order to have any kind of success in this type of event, you require Multi Dimensional Fitness. Strength, aerobic and anaerobic conditioning, muscular endurance, agility, speed and accuracy. In otherwords, you had to adopt an crosstraining approach to conditioning just to complete the event never mind be competitive. I am in no way suggesting that Ultra-Fit are responsible for the invention of the Crossfit style fitness conditioning system. It was only a competition and no way matches the orginised planned structure of Crossfit(That's definately your creation)I only bring it up because there are some interesting comparisons between the successful Ultra-Fit athlete and the elite Crossfit trainer. The ideal competitor was built like and had the same fitness as that of a decathlete, maybe slightly smaller.Many times I watched world class sports people from a variety of sporting and fitness backgrounds being crucified by the severity of this challenge. The more specialist their fitness background was the more it seemed to punish them. In the 2001 event(the last one held in the UK)the British Rowing Association entered a so called dream team, made up of 5 members of the Olympic Gold Medal 8 man squad. Their combined team effort(2 stations for each man)was 3 minutes slower than the winner of the mens individual event. The specialist athletes tended to preform fairly poorly when confronted with this broader challenge. Here are some more comparisons I observed during the 6 years I competed(I was 4th three times in the National Masters event and therafter was referred to as Neil Foley the IV) The top 10 finalists never had less than 6 representatives from the armed forces or at least came from a millitary background. Of the 11 championships held, the first 6 were won by millitary or ex millitary.Almost every team event was won by millitary or first responder squads. The most successful athlete in crosstraining events of any kind, was a young Welshman by the name of Hywell Davies. He went 5 years and won every event he entered. It may well be longer than 5 years as I lost track after 2001. Here is an example of the fitness level he performed at. Age 28 wt 70kgs/155lbs HT 5'8" I'm absolutly positive that if I had had the Crossfit training system available to me all those years ago I would have been bettered prepared for this type of event. So let me thankyou once again for getting me remotivated to once again get into competition shape( Should be ready for the aged over 50 events in November). Should you or any of your affiliates ever run an event like this. I'm sure with the enthusiasm within the Crossfit community, it would be very popular. Myself and Ellie(she won 2 Ultra-Fit and 2 Tropicana National titles and numerous smaller events)would be prepared to travel to America or anywhere else to once again get the buzz of competition. If you or any of the Crossfit community have any questions or comments regarding the Ultra-Fit Challenge I would welcome them. Your friend in Fitness and Health PS. Like Crossfit, the Ultra-Fit was almost impossible to train for in any commercial gym. Comment #135 - Posted by: neilfit at January 28, 2007 3:54 PM PP: 95x3-115x3-135x3-155x1-135x3-145x3-155x2 then, C&J: 155(Jx3)-165-175-175-185 Comment #136 - Posted by: Newlin at January 28, 2007 3:55 PM111/131/146/160/170/180/190 (jerked the last 2) Comment #137 - Posted by: AFT at January 28, 2007 4:02 PMBEN 29/174 115 M/28/230# Fifty-two BW bench presses?! Comment #141 - Posted by: dammit at January 28, 2007 4:17 PM95, 115, 135, 145, 155, 155, 145 Comment #142 - Posted by: Adam DV at January 28, 2007 4:18 PM40/162 135 x 3 2 min. rest btwn sets bwt ~113 TSC pullups x 10,10,10 Push pressx3 95/95/100/105/110/115/115 35# kb snatches: CFWU x 2 M/47/180# week off due to illness CFWU X 1 plus burpees 100X3/110X3/120X3/130X2(f)/120X3/120X3/120X3/120X3 200 M farmer's walk w/ 2 25# plates Comment #147 - Posted by: Mr_C at January 28, 2007 4:34 PM115/125/135/145/155/165/165(BW) Comment #148 - Posted by: Mel Jenkins at January 28, 2007 4:39 PM28 y/o 170 lb 5’10” approx 11% bf Push Press 3 minute rest per set. Team Lakeland (The day after Gasparilla) ugggh. Neil James BWT 170 Kegger: cfwux3rds 15 reps of squats, pushups, dips, situps, back ext, 5 dhpu's, 10 kipped pu's, 15 jumping pu's mistakenly did push jerk neilfit #135 I was thinking about CF standards after completing "Elizabeth" today. The CFT is our measure of strength. Perhaps Coach will open it up on a rest day for us to nominate a test like the CFT to include the other aspects of CF in a discrete challenge: skill, endurance, and (ya gotta have) pull-ups. How abut it, Coach? I floated this before: max PU, 1RM cleans (strength/skill), 800M run. Score = 2xPU + clean - 800M (in seconds). Coach will probably quite reasonably say that we already have a number of named WOD's that qualify. It's still fun to ruminate on this. D. Comment #154 - Posted by: bingo at January 28, 2007 5:15 PMbw: 185 As rx'd: 135, 145, 155, 165, 175, 185, 195 Comment #155 - Posted by: Rick510 at January 28, 2007 5:18 PM#87 Joy Beth- That was a beautiful picture. Made me miss the north! WU- Worked on patio by adding in final block edging in one spot, with digging, etc.- 3 hours. Windy, sprinkling rain, and cold. WOD- Push Press L- Push Press N- Push Press Kate Comment #156 - Posted by: jknl at January 28, 2007 5:18 PMAs rx'd: 3 each @ 95,115,125,135,145,145,150(PR) M/40/210# 65-75-80-85-90-90-95 (fail) switched to 90 Comment #159 - Posted by: Norma at January 28, 2007 5:36 PMcfwu*3 + 65-75-95-100-105-95-95. Comment #160 - Posted by: rfs at January 28, 2007 5:37 PMCFWU x 3, Row 1000m Erin Comment #161 - Posted by: in8girl at January 28, 2007 5:42 PMDoing a little catch up - did CF Total yesterday. Pushpress 7x3 46yo/M/198lbs 135x3 I am new to the Crossfit world so bear with me. Are all 7 reps all one set without dropping the bar or are they seperate sets of 3? Comment #165 - Posted by: rsqswimr at January 28, 2007 6:02 PM44yo/222lbs/6'01" 95lb x 3 Sorry dumb question. I completed this as 7 sets of 3 .I held the bar on my thighs between each set of 3. I set the bar down once. I used 85 lbs for the whole evolution. Great burn ! Comment #167 - Posted by: rsqswimr at January 28, 2007 6:15 PMN: 60, 65, 70, 75, 80, 85, 90 CFWU and Burgener 36/M/180/5'8" 3000m on C2 12:48 First time with this one, need to up the weight next time, just working on form. I love me some CrossFit! Comment #170 - Posted by: Bryan G at January 28, 2007 6:24 PM
first ever crossfit... m/25/254 22/M/6'0"/165# 3x95 125 45/243 135 x 3 Missed a few days so did Diane and Elizabeth last night, then today's this morning after taking my dogs out for a run in between rain showers. Warm up after run: 10 x bar (10kg), 7 x 15 kg, 5 x 20 kg. Shoulder stretches & rotations, then WOD scaled to: 25, 25, 27, 29, 31, 32, 32 - all in kg. 32kg is the most I have in little plates, so next time I can use my big ones! Definitely can go up with this one. Remembering the "active shoulders" helped a lot. Cynthia 45/145 CFWU, Burgener WU, Shoulder Press - 45 lbs X 10, 95 lbs X4 for warm up 3x95 then 2000m row, 7:52.2 Comment #178 - Posted by: domer at January 28, 2007 7:17 PMI can't decide if #167 was being serious about that post or not. If you are, you probably missed the point of the WOD. Comment #179 - Posted by: gaucoin at January 28, 2007 7:31 PM8" Steel Log 125 BW: 201 Previous 1RM was 225, but 215 felt pretty good for a triple. 235 PR coming soon Comment #180 - Posted by: acl at January 28, 2007 7:37 PM1-135 Pressed for time, so, shortened warm-up, and rested a max of 2 minutes between sets. Still turned out ok. 95/105/115/125/135/145/155 all x 3 Comment #182 - Posted by: MarkFu at January 28, 2007 7:45 PMdb's - 55's, 65's x 6 Comment #183 - Posted by: Redding Mark S at January 28, 2007 7:53 PMCFU M/32/182 cfwu*3 alternated sets with bob, jumped rope during his sets Comment #186 - Posted by: Timmy B at January 28, 2007 8:20 PM75-85-95-105-115-125broken-120broken-115 110 pds Age 51/BW 240# 38/M/160 95x1 (felt back tweak a little, so..) 155x3 95 Push Press 95x3 65-65-70-70-75-80-85 (#) Only pushing what I can clean. BW 150# Comment #195 - Posted by: laurar at January 28, 2007 11:05 PMBW 78kg Thats all the weight i had, i think there is 80kg in me. Comment #196 - Posted by: Sam In Aus at January 28, 2007 11:17 PMMy NCOs are really starting to enjoy Crossfit and even gave me a "thanks" today for it. CFWUx3 wu 10x135 170,175,180,185,190,195-f,195-f bwt-165, did this in Vegas hotel, had to clean weights up then overhead + hspu, clean and chin practice Comment #199 - Posted by: OPT at January 29, 2007 4:53 AMage-40 29/185 Did Shoulder Press instead of Push Press. 85/105/115/115/120/120/125 Comment #201 - Posted by: joeyrav at January 29, 2007 5:32 AMbw 148# 35yo/male/215# QUESTION / Looking for additional Sprint routines. Does anybody have any sprint/running routines that fit in nicely with the WOD ? Any pitfalls/advice? Obviously I have some established Sprint Routines I have been doing for years... but want to make sure that what I am doing fits in with CF and the WOD. many thanks 135,185,195,205,215,225x1,1 before this did SN/cleans/DBDL finished up with handstand practice and jumping one armed pullups Comment #205 - Posted by: vcraig 43y/o-6ft-185, at January 29, 2007 6:28 AMas rx'ed: 45kgx3 All of these were cleaned from the floor...cleaned more than my bodyweight for first time ever! Yeeah... Comment #206 - Posted by: bcf at January 29, 2007 6:39 AM21yoM 175# 115 last two sets felt really solid, looked good too. followed up with abs, pullups, dips stairs and 12,12,10,8,8 75# thrusters. feels good, gonna hurt in the AM! Comment #207 - Posted by: LeprechaunMan at January 29, 2007 6:53 AMteam campbell: Jeff-159# very interruped 65 kept thinking that if I drop this (no bumper plates) it will be ugly. Comment #210 - Posted by: saracuse at January 29, 2007 7:41 AM115 x 3 CFWU 3x15 Mike: 115/125/135/145/155/165/175(f)135X5 37/180 good stuff Comment #214 - Posted by: claude at January 29, 2007 9:01 AMcfwux3 135x3 Age: 23 135/135/135/155/165/175/175 Tried 185 once, but failed. Comment #217 - Posted by: Jeremy B. at January 29, 2007 10:07 AM65/70/75/80/80/80/80 Comment #218 - Posted by: Mickgee at January 29, 2007 10:16 AMCFWU last 5 sets with 135 Comment #220 - Posted by: Ahmik at January 29, 2007 10:43 AM115# Comment #221 - Posted by: Candace at January 29, 2007 10:46 AMUnable to access a computer yesterday to post. CFWU x3 135-155-175-195-215-225x1/195x2-195 A logistics nightmare. No lifting station so I had to load the bar at the Military Press seat and the stand up and walk sideways to get to spot I could perform the lift at. Comment #222 - Posted by: DJ at January 29, 2007 10:58 AM95x3 65/85/85/85/75/65/65 Comment #224 - Posted by: Denise at January 29, 2007 12:09 PMWU 21 y/o M 170 lbs. 1st Week on the Crossfit 115/135/135/135/135/135/135 Pre - 1 mile run Age 34 BW 147# 135, 145, 150, 155, 155, 155, 155 Comment #229 - Posted by: Shawn B. at January 29, 2007 2:33 PMBRANDY:female 47/165 27yo male 5"11 169lbs 30/180lbs 115 x 3 stephane 29\195 115 to 160lbs 95-115-135-145-155-165-185 Comment #236 - Posted by: TomO at January 29, 2007 3:46 PMonly did 5 sets - doubled up this and monday's 34/180 after doing angie 85,90,95,100,105,110,115 of shoulder press did not want to get the injuried knee into it. Comment #238 - Posted by: lawman698 at January 29, 2007 4:03 PM95 used D.B.'s used D.B.'s back to work Maj A 135,145,155,155,165,175x2(tried 3 times for last rep), 155 We love how much this sucks 35/175 21/ 165# 115x3 50,55,60,65,70,75, 80(2), 80(2) practiced 45 lbs hang power cleans after Comment #245 - Posted by: OPT Mommy at January 29, 2007 5:44 PM165 lbs, 1 week back after AGS Comment #246 - Posted by: roberge at January 29, 2007 6:01 PM150/155/160(f)/155/160/165/170 Off night, recovering from team Linda two days ago. Comment #247 - Posted by: Alex McClung at January 29, 2007 6:18 PMDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD M/30/200 Warm-Up - 'Elizabeth' (yesterdays WOD - see comments) Standing Shoulder Press 30 Knee to Elbows, 135-155-185-190-195-200(1)-185 Comment #250 - Posted by: Meyer at January 29, 2007 6:52 PM165 CFWU x2 Push press 3-3-3-3-3-3-3 reps 115-115-115-125-125-125-125 Comment #252 - Posted by: Flynn at January 29, 2007 7:44 PM--a day late and not as rx'd: Push press 50lbs, 1 set of 21-- Comment #253 - Posted by: AG at January 29, 2007 7:50 PMWell! That was hellish. First time pressing with chains. 155x3, 175x3, 185x2, 185x3 (straight weight) The ''thumb of God'' was pressing down pretty hard at the top. Push press 3-3-3-3-3-3-3 reps BWT: 177 105, 115, 125, 135(x2,f), 115, 115, 125 The 115's were after failing at 1 rep of 135, then 125. I may have been concentrating too much on the "active shoulder" (which I had just remembered), and not focusing on firing the hips, which I foound to be key. Comment #255 - Posted by: blades at January 29, 2007 8:21 PM61, BWT 282. 3x105/3x125/3x145/3x155/3x175/failed on 195 & pulled something in my arm, trying to power-clean the wt--did this at home-no rack. That's what I get for getting cocky, I guess. Comment #256 - Posted by: peejay2 at January 29, 2007 8:26 PMOops, I did presses instead push-presses. 95 x 3 (Playing catch-up... I had BJJ on Sunday and did not have it in me to do this WOD) M/34/280# 3x165 Starting @ 185 next time... Comment #259 - Posted by: Brian V at January 29, 2007 8:43 PMCFWU *2 85, 95, 100, 105, 110, 115, 115x3 Bwt 112#. Comment #261 - Posted by: Kelly Moore at January 30, 2007 4:09 AMBW 58kg 20, 22.2, 24.8, 27, 30, 32.2, 34.8kg Comment #262 - Posted by: Alicia Z at January 30, 2007 4:39 AMAge:38 More better faster BW = 142 lbs. 3 x 95 bw 185 push press 7X3 As rx'ed 135 x 3 Freakin exhausted this am 135x5 TSCHANZY 44YOM 170LBS 1/30/07 AS RXed 115 X 1 SET 135 FOR REST OF SETS AFTER ELIZEBETH
WOD minus last 2 sets: 1. 89 age 35 135 XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX CFWU wt in #s 75/95/115/125/135/145(fail)/125 (did 5 reps @125) Notes: performed 1/30/07. Did 10 TGUs (5 each side) with 25# DB afterwards. Crossfit Total Overhead Press max 135# (ref info); what should be a good push-press number? Comment #272 - Posted by: jeftyg at January 30, 2007 12:08 PMPush Press 7 X 3 Joey: Paul: Andrea: Marcy: Wow felt really weak-need to work on pressing strength As rx'd Tired after doing muscleups yesterday 125
did deadlift wod and CFWUx2 95/115/135/155/175x2/135/135 should be higher by next time Comment #276 - Posted by: Greg at January 30, 2007 5:26 PM155-155-155 CFWU @15 reps - 3 times New to CrossFit, so upper body was burnt from warmup. 135 135 x 3 65 95, 105, 115, 125, 135, 145 (f), 135 Comment #281 - Posted by: Brandon C at January 30, 2007 9:20 PMbw 170 used dumbells 110-120-130-140-130-135-140 Comment #282 - Posted by: Aaron at January 30, 2007 9:43 PMall weights in kg's Matt - 60,70,70,70,75,80,80 As prescribed in the following sequence: 135, 140, 145, 150, 155, 160, 160 Comment #284 - Posted by: clementhe at January 31, 2007 5:04 AMAs rx'd. 115 I felt like I could have gone 10-15# heavier, but my shoulders were very sore by the last few sets (not the good muscle type of soreness), so didn't want to push it. 165# male; age 28. Comment #285 - Posted by: Bill Stock at January 31, 2007 5:51 AMOn 1/31/07 145lbs/30yoa 95x3 Need to work on pressing strength. Comment #286 - Posted by: BrianG at January 31, 2007 6:02 AMBW: 170 I did 5 vs. 7 sets (my mistake) 33, 38, 43, 48, 48# (PR) Comment #288 - Posted by: Leanne at January 31, 2007 10:16 AM32 y/o 210 lb OOPS! Relied on 2nd hand info for WOD & thought it was press, not push press...........Anyway 120 95/105/115/125/135/145/155 Comment #290 - Posted by: ChadC at January 31, 2007 10:40 AMwasn't thinking, did shoulder press instead: 55/65/75/85/95/105/115 Came to my senses and finished with 2 sets of 3 reps 115lb push press Comment #292 - Posted by: MJB at January 31, 2007 12:00 PMM/41/68"/180# 110, 120, 130, 140, 155, 170x2 (PR), 140 based upon the entrees of more experienced folks I probably want to start at a heavier weight. Also, I need to focus on getting more pop. Did like the active shoulders tip. Comment #293 - Posted by: Fred Woodaman at January 31, 2007 12:15 PMm/ 29 yoa/ 255 lbs 1. CFWUx 3 with the following modifications: 2. WOD 3. Forearm/ Grip Work 6. Static Stretching 20y/o 215lb pushpress X3 95 - 145*fail* - 115 - 125 - 135 - 135 - 135 - 145 135, 135, 145, 145, 155, 155, 165. Comment #296 - Posted by: Tommy A. at January 31, 2007 4:10 PM95 cfwux3 25 yom 200 Took 4 days rest after last cycle, then on the next rest day, did a combo of WOD 1&3 85, 95, 105, 125, 135, 135, 135 Comment #301 - Posted by: Mike_h at February 1, 2007 11:07 AMused dumbells M 30 yrs Bw 74kg 30kg x3 m34 bw 165 warm up: row 750 meters and 5 minutes stairmaster level 8. 45 lb bar x 3 (two warm up sets) 115 x 3 good form, but still felt like I was "muscleing" up the weight with the shoulders rather than the letting the "press" help it up. Comment #304 - Posted by: dandny at February 2, 2007 7:09 AM3x135 3 X for all CFWU x 2 Should have done some exercise specific warmups to start off. Workout quality wasn't what it should have been. Comment #307 - Posted by: Baron at February 2, 2007 7:53 AM135 (done 1/31/07) 95x3 44, 5'11", 202lbs 42 yoa, 185 lbs. Thanks Coach and Lauren. Comment #312 - Posted by: Mark Sampson at February 3, 2007 2:31 PMBW = 164 lbs 95 -> 155 lbs (failed on 4th set) Comment #313 - Posted by: Ell at February 3, 2007 5:08 PMI think I might have recovered from yesterday's debaucle. Vincent Dad Losing to your son is the ultimate in bittersweet. Thanks to Crossfit I'm getting lots of practice 95 115 120 120 115 115 95 Comment #316 - Posted by: mrader at February 4, 2007 6:44 PM17, 225 115x3 115/125/130/135/140/145/150. Took about 13 minutes. Comment #319 - Posted by: Justins at February 6, 2007 5:42 AM95x3 |
