January 28, 2007

Sunday 070128

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

ActivePassiveShoulderLabels-th.jpg

Enlarge image

The active shoulder, engaging the traps to elevate the shoulder, is a critical component to stabilizing overhead lifts, handstands, and handsprings.

Posted by lauren at January 28, 2007 5:48 PM
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.

Comment #1 - Posted by: Tim T at January 27, 2007 6:02 PM

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,
WG

Comment #2 - Posted by: WG at January 27, 2007 6:51 PM

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 PM

39 yo male / 172 # / 5' 5"

CFWU x 3

1: 95 x 3
2: 115 x 3
3: 135 x 3
4: 155 x 3
5: 175 x 1 (PR), fail, fail
6: 135 x 3
7: 115 x 3

Comment #4 - Posted by: Bayendor at January 27, 2007 8:58 PM

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 PM

I 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 PM

Joseph
185x3
195x3
205x3
195x3
195x3
195x3
205x3

Joy Beth
95x3
105x3
105x3
115x2 failed third
105x3
105x3
110x3

We had to stop at the beginning to verify there is NOT a second drop in the movement.

Comment #8 - Posted by: Firefighter Joy Beth M. and Joseph A. M at January 27, 2007 10:20 PM

#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 PM

Great 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 PM

Did 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 PM

Bouncing 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 AM

36yrs 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 AM

Midnight workout at work,
135
145
155
165
155
155
155

"THE MORE WE SWEAT IN TRAINING, THE LESS WE BLEED ON THE STREETS"

Comment #14 - Posted by: Blank at January 28, 2007 2:49 AM

This 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.
My enlarged pics only go as far as his neck in the bottom two photo's !!
thanks

Comment #15 - Posted by: Hooger at January 28, 2007 4:04 AM

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
155
175
185
205 - slow and heavy
195
195

KB w/o afterwards

Comment #17 - Posted by: JeffT at January 28, 2007 4:23 AM

I 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 AM

95#
105
115
120
125
125
125

Livestrong!

Comment #19 - Posted by: Hooger at January 28, 2007 4:44 AM

Thanks 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".
Off to some bouldering then WOD.

Comment #20 - Posted by: mrjling at January 28, 2007 4:47 AM

#15 Hooger,
Right-click, open in new window. Voila.

Comment #21 - Posted by: Lynne Pitts at January 28, 2007 5:32 AM

95
100
85
105
90
115
125 fail
120

Comment #22 - Posted by: dcyn at January 28, 2007 6:00 AM

cfwu x 3

115x3
125x3
135x3
145x3
155x3
165x2 PR
135x3

Comment #23 - Posted by: RickA at January 28, 2007 6:28 AM

33yom / 6'0" / 180lbs / CF#22

10rep CFWUx3 (pu -40lbs gravitron)

push press- 3x135,3x145,3x155,3x165(pr),1x175, 1x165,3x155
jumprope- 4x250=1000
hspu- 10 (chin-level on smith)

any techniques to keep from bruising my collarbone?

Comment #24 - Posted by: wilson at January 28, 2007 6:44 AM

40kg x3
45kg x3
47.5kg x3
50kg x3
52.5kg x3
55kg x3
57.5kg x3 (PR very wobbly)
50kg x3

3 min rests. Did TGU's after with 30kg Barbell. Felt very good. Thanks again Coach! Now I'm gonna eat a Semla.
BW 66kg

Comment #25 - Posted by: mrjling at January 28, 2007 7:31 AM

need to pay more attention. did straight shoulder press by mistake.
85
95
95
105
115
115
115

Comment #26 - Posted by: dickie at January 28, 2007 7:40 AM

2 x 145 lbs
2 x 155 lbs
2 x 165 lbs
175 fail
1 x 165 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 AM

32yom/ 210lb

Warm-up 5*135lb, 5*155lb

3*185lb
3*185lb
3*185lb
3*185lb
3*185lb
3*155lb
3*155lb

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 AM

wod 300 sq, 150 pushup, 100 incline sit

Comment #29 - Posted by: hazmat at January 28, 2007 7:55 AM

I blew it and did straight presses.

7 x 3
115,125,135,135,125,125,125

Maybe I'll try again after skiing.

Comment #30 - Posted by: ut steve at January 28, 2007 7:59 AM

CFWx2

135x3
145x3
155x3
165x1
160x2
Backed off and practiced better/faster hip and knee extension.
160x3
165x3
Then did 2 rounds of tire flip races. Big fun!

Comment #31 - Posted by: Robert@Combat Outpost at January 28, 2007 8:06 AM

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 AM

When 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 AM

Read the WOD wrong, went and did strict shoulder presses by mistake.

Warmup:
-17.5kg dumbell press 2x10
-Shoulder press 45kg x5

then:
55,60,60,55,57.5,55,55 (kgs)


Comment #34 - Posted by: William Walshe at January 28, 2007 8:27 AM

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 AM

CFWU
M/26/148

65
85
95
105
105
105
105

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 AM

Male 40 / 6' / 187 lbs

Did strict OHP...

65 lbs.
75 lbs.
85 lbs.
90 lbs.
95 lbs.
100 lbs.
95 lbs.

Also some core stuff and light rope jumping.

Comment #37 - Posted by: DW at January 28, 2007 8:32 AM

30 yo M, 6'3, 215

135
155
165
175
185
190 fail, 185x2, failed third
175

2 min's rest/abs between

Comment #38 - Posted by: the dude abides at January 28, 2007 8:49 AM

46 yo bw 165
135/145/155/165/170/170/170

Comment #39 - Posted by: Jim D. at January 28, 2007 8:54 AM

bw 165

135/135/140/145/155/155

Comment #40 - Posted by: paulw at January 28, 2007 8:58 AM

38/185

CFWU

WOD - 3x7 Push Press ME (3RM):
3x50kg(110#)
3x50kg(110#)
3x50kg(110#)
3x60kg(132#)
3x60kg(132#)
3x60kg(132#)
3x60kg(132#)

Comment #41 - Posted by: Sam_M at January 28, 2007 9:01 AM

M/29/192

1. 133x3
2. 153x3
3. 177x3
4. 187x3
5. 192x2 missed the last one
6. 192x3 got it
7. 182x3

Good to see Sean and Pat in the weightroom this morning

Comment #42 - Posted by: EVQ at January 28, 2007 9:08 AM

BW 175

135/155/175/185/195 missed/135/135

Comment #43 - Posted by: Eric O at January 28, 2007 9:14 AM

40; BW= 165
As rd'x
7 x 3 Push Press
125,125,130,135,145,155(1),145,150

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 AM

M/43/202

45/65/95/115/135/155/175/0@205

Comment #45 - Posted by: dwf saintsfan at January 28, 2007 9:18 AM


just used DBs & maxed out @ 110 /2.. 55#s DBs
My next size is 80#s & that was just too much

Comment #46 - Posted by: dave k at January 28, 2007 9:21 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 AM

55#
65#
75#
95#
105#
105#
105#

couldn't break the 105 mark this time.

Comment #48 - Posted by: tedw at January 28, 2007 9:27 AM

subbed seated mil press

95*3
105*3
115*3
125*3
135*2 failed on 3rd
135*3
140*0 couldn't move it

Comment #49 - Posted by: rpo at January 28, 2007 9:36 AM

115/125/135/145/155/165x1/135/135

Comment #50 - Posted by: CodyC at January 28, 2007 9:38 AM

Post work, ME push press 7x3.

500 row WU. 135x3 185x3

205x3
225x3
235x3
245x3
255F
235x3
225x3
225x3

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 AM

1. 115
2. 135
3. 155
4. 185-fail, 185-yes, no 3rd attempt
5. 175
6. 175
7. 175
should have wamred up/practiced more. form was ok, but got flustered on 185# set.

Comment #52 - Posted by: Forde at January 28, 2007 9:44 AM

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 AM

CFWU x 3
50#
50#
60#
60#
60#
60#
60#

Comment #54 - Posted by: Valerie S. at January 28, 2007 9:52 AM

as rx'd 205 for 3's

Comment #55 - Posted by: brent colson at January 28, 2007 10:03 AM

Neil(49)165lbs & Ellie(52)110lbs

Neil
10 X 77 w/up
5 X 99 W/up
3 X 110
3 X 121
3 X 132
3 X 143
3 X 154 PR
3 X 165 PR
3 X 175 PR
This Cross fit system is beginning to pay dividends.

Ellie
10 X 33 w/up
5 X 44 w/up
3 X 55
3 X 60
3 X 60
3 X 66
3 X 66 Struggling with technique
5 X 55
5 X 55
10 X 55 Technique practice and to build confidence.


Comment #56 - Posted by: neilfit at January 28, 2007 10:07 AM

#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 AM

As 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 AM

worked up to 105# for last 3 sets

Comment #59 - Posted by: Sue Ady at January 28, 2007 10:31 AM

While 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)?
Thanks
WG

Comment #60 - Posted by: WG at January 28, 2007 10:31 AM

as rx'd

105
125
130
135
140
125
130
140

Comment #61 - Posted by: Fred at January 28, 2007 10:33 AM

28/M/185
CFWUx3

95/115/135/145(failed on 2nd rep)/135/135/135

Comment #62 - Posted by: edevine at January 28, 2007 10:42 AM

35 y/o m; 6'2 186

CFWU x 3

3 x 95
3 x 115
3 x 115
3 x 120 pr
3 x 125 pr

Really starting to feel stronger these days.

Comment #63 - Posted by: G B at January 28, 2007 10:48 AM

cfwux2

PushPress
45x3
95x3
135x3
-----
155x3
165x3
175x2xfail
170x3
170x3
165x3
165x3

Comment #64 - Posted by: John Messano at January 28, 2007 10:51 AM

65-95-115-135-140-145-135

Comment #65 - Posted by: ccraft at January 28, 2007 11:01 AM

135
155
155
160
160
165 - fail #3 rep
165

Comment #66 - Posted by: jpf at January 28, 2007 11:04 AM

38M 155#
bar x 10
90 x 5

115
125
125(f)-110
115
115
115
115

mile run 10min
3x10 PUs
50 pushups

Had done strict presses, but never push press.
Need to go heavier next time, as it felt good at end

Comment #67 - Posted by: Scott at January 28, 2007 11:10 AM

40M/5"8"/180

Like others, I snoozed on the instructions an did strict presses by mistake.
WU - 5M run 8:30 pace
Strict press
95/105/115/115/120x2(PR)(fail)/115/120X1(fail)(fail)

Comment #68 - Posted by: Matt M at January 28, 2007 11:11 AM

180lb
26 yrs
CFWUx3
155x3
155x3
165x3
165x3
175x3
175x2
175x3

Comment #69 - Posted by: Richard Campbell at January 28, 2007 11:16 AM

33/195
95x3
105x3
115x3
125x3
135x3
145x3
155x3
165x2,1f
155x3

Comment #70 - Posted by: Clay C at January 28, 2007 11:19 AM

#60, WG

Active. Its still an overhead movement.

Comment #71 - Posted by: mrjling at January 28, 2007 11:37 AM

230#; 49yom

120 x 3
130 x 3
140 x 3
150 x 3
155 x 3
160 x 2, failed on third
145 x 3

Did heavier weight than I thought I would

Comment #72 - Posted by: Geoff at January 28, 2007 11:40 AM

33 / 226#

135 - 155 - 175 - 185 - 190 (2, failed on 3rd), - 185 - 175

Comment #73 - Posted by: vggolfpro at January 28, 2007 11:41 AM

43 / 205#

Body combat class for warm-up

As RX'D
95#
95#
105#
115#
135#
145#
155#

Comment #74 - Posted by: trtwarrior at January 28, 2007 11:48 AM

bw=203
135x3,145x3,155x3,165x3,175x3(pr),185x3,185x3
-followed by 10 sets 95#cleans x 5/10dips =21:30

Comment #75 - Posted by: *****TROOPER***** at January 28, 2007 11:49 AM

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 AM

28yo/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 PM

95 105 115 115 125 125 125. Weaker than I hoped, but been up all night at work.

Comment #78 - Posted by: FireSmac at January 28, 2007 12:04 PM

26/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
3-3-3-3-3-3-3

55-60(F)-57.5-60-62.5(F)-60-60-60-60kg

lame...


Comment #79 - Posted by: karl at January 28, 2007 12:04 PM

38yom 155#
CFWU(12 reps each exercise)
95,105,105,105,115(x2+fail),115(x2+fail),105
first time w/7x3 push-press

Comment #80 - Posted by: JPW at January 28, 2007 12:08 PM

166
155x3x7
Jerked the last 2 of the last set.

Comment #81 - Posted by: Matt H at January 28, 2007 12:10 PM

I have a question in regards to posts by Tim in #1 and later Coach in # 16.
I can appreciate that to "bomb down into a straight elbow with a passive hang" wouldn't help to build strength in the movement.

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!
Regards,

Comment #82 - Posted by: jon h at January 28, 2007 12:13 PM

Push Press:

107 x 3
117 x 3
127 x 3
137 x 2 (failed 3rd rep)
137 x 2 (failed 3rd rep)
132 x 3
132 x 2 (failed 3rd rep)

Comment #83 - Posted by: Alfie at January 28, 2007 12:16 PM

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 PM

We modified the WOD to accomodate for a second workout.

Eric 32yo/175#
8 x 95
3 x 115
3 x 135
3 x 145 matched PR
3 x 155 PR
2 x 160 PR failed on #3
all previous pr's were for 1 RM

Chase 23yo/205#
8 x 95
3 x 115
3 x 135
3 x 135
3 x 135
2 x 135 failed on #3

2nd round of pain

3 rounds for time
30 barbell thrusters
10 50# sand bag swings
400 meter run

Eric 14:30
Chase 16:00

Comment #85 - Posted by: Eric Nichols at January 28, 2007 12:18 PM

ht 6' wt 185
"+"=superset

Lunge+OHS@95 3x 15
SU+GM@45 3x 15
HSC@45,95,135 x10
WOD
Push Press 155,155,165,175,185,195,200 x3
End WOD
pull-ups+ring dips 6x 5

Comment #86 - Posted by: RobertP at January 28, 2007 12:23 PM

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.
http://new.photos.yahoo.com/probie517/album/576460762387292996/photo/294928804204451366/0

Comment #87 - Posted by: Firefighter Joy Beth M. at January 28, 2007 12:30 PM

M / 37 / 185

115-120-125-130-135-140-145

Comment #88 - Posted by: JT's Daddy at January 28, 2007 12:31 PM

65
75
85
90
95 x 2, 95 (f)
95
100

Comment #89 - Posted by: Maggie at January 28, 2007 12:47 PM

Male / 48 yrs / 176lbs / 5'10"

Push Press

75X3
85X3
95X3
105X3
95X3
95X3
95X6

Comment #90 - Posted by: Louis Herrera Jr at January 28, 2007 12:49 PM

47 M #200

135x3
145x3
155x3
165x3
175 F
165x1
155x3
160x3
170x2

Comment #91 - Posted by: RickT at January 28, 2007 12:50 PM

65, 95, 115, 135, 155, 165, 185(f), 165 all x 3

Comment #92 - Posted by: b ring at January 28, 2007 12:50 PM

65, 95, 115, 135, 155, 165, 185(f), 165 all x 3

Comment #93 - Posted by: b ring at January 28, 2007 12:50 PM

M/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 PM

CFWU

95x3
115x3
135x3
155x3
175x3
185x3
195x2 F

26/195

Comment #96 - Posted by: todd at January 28, 2007 1:20 PM

M/26/180
CFWUx3
WOD as Rx'd: Push-Press 7x3
1x3@115
1x3@135
1x3@145
1x3@165
1x0@185
1x2@175
1x3@165

Comment #97 - Posted by: Tom N. at January 28, 2007 1:23 PM

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 PM

CFWU x 3

65, 95, 115, 135, 145, 145 (1), 135, 135

Comment #99 - Posted by: Dave W. at January 28, 2007 1:38 PM

105x3
110x3
115x3
120x3
125x3
130x3
135x3

Comment #100 - Posted by: EMelton at January 28, 2007 1:41 PM

37yo m 165#

CFWU x 2 (30pu,30su,15be,10pullups,15dips,15OHS)

Push Presses:
3x115#,3x115#,3x125#,3x125#,3x130#,3x130#,3x130#

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 PM

Subbed 3 rounds of 21,15,9 barbell shoulder press @ 20 lbs.

Comment #102 - Posted by: AFT mommy at January 28, 2007 1:53 PM

WOD 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 PM

bw-198

wu
cfwu x2 x10
45#x10 strict "active shoulders" shoulder presses
65#x6 strict "active shoulders" shoulder presses
95#x3 strict "active shoulders" shoulder presses

wod-Press Press as rx'd
3x115
3x125
3x135
3x145
3x135
3x135
5x115

extra
85#x5 shoulder press, 5 push press & 5 push jerk
85#x3 shoulder press, 3 push press & 3 push jerk

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 PM

65/70/75/75(miss on last rep)/70/70/70

Comment #105 - Posted by: Krista J. at January 28, 2007 2:10 PM


CFWU x 3

100
110
110
115
135
145 (almost fell backwards)
135

Comment #106 - Posted by: Hale at January 28, 2007 2:13 PM

185#, 6'4", 27yo
3x95/115/125/135/135/135/135

Comment #107 - Posted by: Travis_r at January 28, 2007 2:13 PM

75#
80
80
85
90
95x2
90

7 unassisted chin-ups today--previous record was 4

Comment #108 - Posted by: cso at January 28, 2007 2:13 PM

push press

up to 135

Mike Donnelly

Comment #109 - Posted by: rosceaux at January 28, 2007 2:16 PM

6'1" 200#
CFWU
95,115,125,130,135,135,130

Comment #110 - Posted by: Tom J at January 28, 2007 2:16 PM

49/195

95-115-135-155-155-135-115-95

Comment #111 - Posted by: Ben S at January 28, 2007 2:19 PM

135-135-135-135-135-135-145
4 200 yd sprints
40 pushups w/ 15 lb vest
40 situps w/ 15 lb vest

Comment #112 - Posted by: Steve H at January 28, 2007 2:28 PM

21/m/6'1"/190#

WOD as Rx'd
135#, 145#, 155#, 165#, 135#, 135#, 135#

5 x 5 strict pullups
5 x 5 dips
2 x 50 Flutter kicks (4 count)
3 x 1 min Planks
2 x 100m Lunge Walk

good times

Comment #113 - Posted by: ChrisN at January 28, 2007 2:29 PM

115-115-115-125-125-125-130

Comment #114 - Posted by: Cameron at January 28, 2007 2:30 PM

M 175lbs 23yrs

CFWU (always)

135-145-155-145-145-145-145

Comment #115 - Posted by: Ryan at January 28, 2007 2:35 PM

BW 70kg
50kg 3
55kg 3,3
60kg 3,3,3
62.5kg 3,3

Comment #116 - Posted by: Adc (CrossFitSydney) at January 28, 2007 2:38 PM

Stevo: Ta:
135 65
185 65
185 65
185 65
185 65
185 65
135 65

Comment #117 - Posted by: Stevo S at January 28, 2007 2:48 PM

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 PM

44/79kg

10 x 20kg
5 x 40kg
3 x 50kg
3 x 60kg
3 x 70kg
3 x 80kg
F x 82.5kg

Comment #119 - Posted by: Sailorcrew at January 28, 2007 2:49 PM

CFWUx3
115x2
105x3
105x3
105x3
105x3
105x3

Comment #120 - Posted by: DaveC at January 28, 2007 2:49 PM

2 mile treadmill run and 1 round of the cfwu to start

completed three reps on all
135,145,155,165,175,185,190

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 PM

CFWUx1, 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 PM

M/33/210#
cfwu X3
as rx'd
185/195/195/195/205/225/225

Comment #123 - Posted by: David Brice at January 28, 2007 2:56 PM

First time back on the Xfit schedule in 5 months...

33yom/6'1/211

CFWU x 2

95# x 3
135# x3
95# x 3
105# x 3
115# x 3
125# x 3
135# 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#
3x10 pec dec

Will be hitting a 7 1/2 mile run tonight...

Comment #124 - Posted by: SPB at January 28, 2007 2:56 PM

135
155
165
185
195
200
135

Comment #125 - Posted by: dmarsh at January 28, 2007 3:02 PM

As rx'd,

3 sets x 135
2 sets x 155
2 sets x 185

Comment #126 - Posted by: Matt Boston at January 28, 2007 3:07 PM

7 sets of 135lbs. Possibly do more wieght in the begining.

Comment #127 - Posted by: Micah at January 28, 2007 3:15 PM

3x(135,135,140,140,145,145,150)

Comment #128 - Posted by: broot at January 28, 2007 3:33 PM

125,135,145,155,165,170,175,180x2

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 PM

45 y/o
bwt 159
75/90/99/104/111/121/126/131(2)

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)
kipping practice (cause I suck at them)

Comment #130 - Posted by: Trevor S at January 28, 2007 3:36 PM

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 PM

Finishing up the last triplet with "Elizabeth", posted there.
85# cleans, ring dips with toes anchoring
15:14

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 PM

3x65,85,95,105,115,120,125. 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).
20 dh pullups
100 crunches in 2 mins
22:34, 3 mile run in the cold (lungs hurting now)

Then, Burgener WU
135-135-145-155-175-185-190

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 PM

Neil(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.
This event was a multi task challenge, a gym decathalon is probably the best way to desribe it. It was 10 diciplines done against a running clock, a time trial event, fastest time wins.

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
Concept rower L10 X 500 mtrs(L6 women)
Lat pulldowns 40 kgs X 50 reps(25kgs women)
Hip flexors X 60(similar to hanging knees to chest)
Full pushups X 50(30 for women)
Stepups 14" box 2 X 10 kg dbs X 100(2 x 5 kg for women)
Abdominal crunches X 60 (elbows to kneecaps)
Shoulder press 25 kgs X 40 (15 kgs for women)
Treadmill at 10% incline X 800 mtrs
Bench press 40 kgs X 40 (25 kgs for ladies)

( 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.
Eventually events were attracting upwards of 500 competitors. Mens & womens masters (top 10)times around the 19 minute mark.Winners usually under 18 mins. The Open events were extremely competitive, winning times under 15 minutes (World best around 14 minutes)All stations had two adjudicators who were very strict on form(London Metropolitan police PTIs)

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"
Bench press 1 RM 150kgs/330lbs
Bench press max reps with B/W 52 reps
VO2max of 80 litres/min/kg of b/w
2000 mtr row 6.22(that was ranked 3rd best in the UK including members of the lightweight rowing squads)
And a 10K bike time trial as good as any national squad member.
As a highschool Physical Education teacher he no doubt had good gymnastic skills.

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

Neil Foley

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 PM

111/131/146/160/170/180/190 (jerked the last 2)

Comment #137 - Posted by: AFT at January 28, 2007 4:02 PM

Bwt: 135

115
115
125
125
125
125
130

Comment #138 - Posted by: Speal at January 28, 2007 4:05 PM

BEN

29/174

115
125
135
140
145
150 x 1 (fail)
145

Comment #139 - Posted by: Ben B. at January 28, 2007 4:07 PM

M/28/230#
165# x 3
165# x 3
165# x 3
175# x 3
175# x 4
205# x 3
205# x 4

Comment #140 - Posted by: James W at January 28, 2007 4:15 PM

Fifty-two BW bench presses?!

Comment #141 - Posted by: dammit at January 28, 2007 4:17 PM

95, 115, 135, 145, 155, 155, 145

Comment #142 - Posted by: Adam DV at January 28, 2007 4:18 PM

40/162

135 x 3
145 x 3
155 x 3
160 x 2 (fail)
160 x 2 (fail)
155 x 3
155 x 3

2 min. rest btwn sets

Comment #143 - Posted by: geof at January 28, 2007 4:22 PM

bwt ~113

TSC pullups x 10,10,10

Push pressx3

95/95/100/105/110/115/115
between sets: 53# kb swings x 12

35# kb snatches:
15/15-10/10-5/5-5/5=70 reps in 3:40

Comment #144 - Posted by: Lynne Pitts at January 28, 2007 4:27 PM

M/18/155

115
135
145
150
150
150
135

Comment #145 - Posted by: Steve N. at January 28, 2007 4:31 PM

CFWU x 2
1: 95# x3
2: 95# x3
3: 95# x3
4: 95# x3
5: 95# x3
6: 95# x3
7: 105# x2 (failed on 3rd try)
about 20 sec between sets

Comment #146 - Posted by: Dylan N at January 28, 2007 4:32 PM

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 PM

115/125/135/145/155/165/165(BW)

Comment #148 - Posted by: Mel Jenkins at January 28, 2007 4:39 PM

28 y/o 170 lb 5’10” approx 11% bf
Bergener Warm Up, 3 round of 10 sit ups, 10 back extensions, 10 squats, 10 push ups. Push Press 45lbs x 10.

Push Press
65lbs x 3
95lbs x 3
100lbs x 3-3-3-3-3

3 minute rest per set.

Comment #149 - Posted by: Sesoku at January 28, 2007 4:40 PM

Team Lakeland (The day after Gasparilla) ugggh.

Neil
125
130
135
140
145
150 (failed on #3)
145

James
95 x 4
105 x 3

Comment #150 - Posted by: Neil at January 28, 2007 4:43 PM

BWT 170
Max'd out at 140.

Comment #151 - Posted by: B-Mac at January 28, 2007 5:03 PM

Kegger:
Good work. I would also recommend checking out the CFJ article about VO2max(December?). Also, if you want to get a 2ndary VO2max number from a running test, they also have correlated the the bleep test to VO2m(a quick google should bring it up). I just saw your numbers on todays WOD, good stuff. And weird. Our progression up to 245 was identical.

Comment #152 - Posted by: Andy Shirley at January 28, 2007 5:12 PM

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
95x3 115x3 135x3 155x3 165x3 175x3 185x3 195x2
form work 135x3x2 then realized i messed up so did 135x3x2 push press

Comment #153 - Posted by: brian t at January 28, 2007 5:13 PM

neilfit #135
Cool! The closest approximation in the standard CF lexicon would probably be the "Filthy Fifty", I think. Would be neat to see a competition in person, strict form, as Rx'd, but come to think of it, every time it comes up we get that in the comments! Wouldn't it be great if you got a chance to compete after CF'ing and sealed the deal, came in first?

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 PM

bw: 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
45-65-75-85-85(barely)-75-75
Push Jerk practice 5 sets x 3 reps
45-45-55-55-45

L- Push Press
25-45 x 6

N- Push Press
25-45-45-55 x 4

Kate

Comment #156 - Posted by: jknl at January 28, 2007 5:18 PM

As rx'd:

3 each @ 95,115,125,135,145,145,150(PR)
Followed with a shoulder workout

Comment #157 - Posted by: David P at January 28, 2007 5:29 PM

M/40/210#
133#
143#
148#
153#
158#
163#
168# (90% of 1 RM)
Could have went up 5-10#

Comment #158 - Posted by: Chrispy at January 28, 2007 5:31 PM

65-75-80-85-90-90-95 (fail) switched to 90

Comment #159 - Posted by: Norma at January 28, 2007 5:36 PM

cfwu*3 + 65-75-95-100-105-95-95.

Comment #160 - Posted by: rfs at January 28, 2007 5:37 PM

CFWU x 3, Row 1000m
55x3, 65x3, 75x3, 85x3, 85x3(F on 2),85x3(F on 3)Stairmaster 20min
Then a combination of push ups, burpees, wall balls

Erin

Comment #161 - Posted by: in8girl at January 28, 2007 5:42 PM

Doing a little catch up - did CF Total yesterday.
Hiked today then
CF WOD

Pushpress 7x3
95x3
115x3
125x3
135x3
145x2+fail
145x2+fail
135x3

46yo/M/198lbs
J

Comment #162 - Posted by: Jeff_Roddy at January 28, 2007 5:48 PM

M/29/160lb

135/155/165/175/155/155/165

Comment #163 - Posted by: PK at January 28, 2007 5:53 PM

135x3
135x3
135x3
145x3
145x3
155x3
165x3

Comment #164 - Posted by: Timmy T at January 28, 2007 5:58 PM

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 PM

44yo/222lbs/6'01"

95lb x 3
115lb x 3
135lb x 3
185lb x 3
195lb x 1; 185lb x 2
185lb x 3
175lb x 3

Comment #166 - Posted by: Ron Harris at January 28, 2007 6:03 PM

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 PM

N: 60, 65, 70, 75, 80, 85, 90
J: 115, 125, 135, 145, 155, 165, 180

Comment #168 - Posted by: Jeremy and Nicole at January 28, 2007 6:15 PM

CFWU and Burgener
95
115
135
135
135
135
140
145(f)
135(f)
115

Comment #169 - Posted by: jbean at January 28, 2007 6:17 PM

36/M/180/5'8"
3X85
3X95
3X105
3X115
3X115
3X105
3X95
10X85

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


185x3 for 7 sets

Comment #171 - Posted by: Jross at January 28, 2007 6:30 PM

first ever crossfit...

m/25/254
7 - 3 x 84lb db

Comment #172 - Posted by: jddropout at January 28, 2007 6:38 PM

22/M/6'0"/165#

3x95
3x115 (almost died)
3x95
3x95
3x105
3x105
3x105

Comment #173 - Posted by: SLO Bryan at January 28, 2007 6:42 PM

125
135
145
155
165
170
175

Comment #174 - Posted by: Moccasin Guy at January 28, 2007 6:46 PM

45/243

135 x 3
145 x 3
165 x 3
170 x 3
175 x 3
185 x 3 (fail-made-fail)
180 x 3

Comment #175 - Posted by: Jeff R. at January 28, 2007 6:47 PM

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
44yo F, 150 lbs

Comment #176 - Posted by: cynthiaj at January 28, 2007 6:51 PM

45/145

CFWU, Burgener WU, Shoulder Press - 45 lbs X 10, 95 lbs X4 for warm up
115-125-125-125X2(1f)-125-125-125 lbs X 3 reps

Comment #177 - Posted by: jon h at January 28, 2007 7:09 PM

3x95
3x105
3x115
3x125
3x125
3x95
3x95

then 2000m row, 7:52.2

Comment #178 - Posted by: domer at January 28, 2007 7:17 PM

I 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 PM

8" Steel Log

125
165
195
215
205
205
195

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 PM

1-135
2-135
3-145
4-145
5-155
6-155
7-155
8-145
9-135 press
10-135 press

Comment #181 - Posted by: dal at January 28, 2007 7:39 PM

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 PM

db's - 55's, 65's x 6

Comment #183 - Posted by: Redding Mark S at January 28, 2007 7:53 PM

CFU
135
140
145
150
155
140
135

Comment #184 - Posted by: JW at January 28, 2007 7:55 PM

M/32/182
CFWU
As rxed
115/125/125/125/125/135/135

Comment #185 - Posted by: Brawny at January 28, 2007 8:14 PM

cfwu*3
wod as rx'd
115
125
135
145
150
155
160

alternated sets with bob, jumped rope during his sets

Comment #186 - Posted by: Timmy B at January 28, 2007 8:20 PM

75-85-95-105-115-125broken-120broken-115
Lifting my heel kept me from going higher.

Comment #187 - Posted by: Gamb at January 28, 2007 8:30 PM

110 pds
7 sets of 3

Comment #188 - Posted by: tuber at January 28, 2007 8:41 PM

Age 51/BW 240#
95/95/115/115/125/145(F)/105/105

Comment #189 - Posted by: stan k at January 28, 2007 8:52 PM

38/M/160
CFWUx2 (push-ups rather than dips & ring pull-ups.)
2 warm up sets of 45#x10 and 65#x8
95x3
115x3
105x3
95x3
95x3
95x3
95x3
Lame effort, but have taken more time off from the workouts due to reaggravating my lower back injury last Sat. I feel much weaker in all areas. I can't wait till it heals!!!

Comment #190 - Posted by: scooter at January 28, 2007 9:13 PM

95x1 (felt back tweak a little, so..)
65X3
65X3
75X3
75X3
75X3
75X3
75X3

Comment #191 - Posted by: Ray Rosales at January 28, 2007 9:41 PM

155x3
175x3
185x3
195x3
200x3
205x3
210x2 failed third
205x2 failed third
185x3

Comment #192 - Posted by: Gabe at January 28, 2007 9:41 PM

95
100
5x105

Comment #193 - Posted by: ianeal at January 28, 2007 10:02 PM

Push Press

95x3
105x3
115x3
125x3
135x3
145x3
155x3
165x2
135x6 + 4 pjerks

Comment #194 - Posted by: TMar at January 28, 2007 10:59 PM

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 PM

BW 78kg
Push Press
7x3 75kg (165lbs)

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 PM

My NCOs are really starting to enjoy Crossfit and even gave me a "thanks" today for it.

CFWUx3
Me: 115x3, 125x3, 125x3, 125x3, 125x3, 125x3, 135x3
S: 95x3, 95x3, 95x3, 95x3, 95x3, 95x3, 105x3
M: 95x3, 95x3, 95x3, 95x3, 95x3, 95x3, 105x3

Comment #197 - Posted by: Garth at January 28, 2007 11:52 PM

wu 10x135
7x 185
bike 60 min 70%-75% hr

Comment #198 - Posted by: dan325 at January 29, 2007 2:32 AM

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 AM

age-40
bwt-212
3-95
3-115
3-135
3-145
3-150
3-155
3-160

Comment #200 - Posted by: MSR at January 29, 2007 5:11 AM

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 AM

bw 148#
95,105,115,125,135,145,145

Comment #202 - Posted by: pat d at January 29, 2007 6:09 AM

35yo/male/215#
CFWUx2 and shoulder warmup/practice
PP 155x3 175x3 185x3 185x3 185x2(1fail) 175x3 175x3
front squat and clean practice.
technique is better for PP.. Grip and associated wrist pain needs attention.
Doc

Comment #203 - Posted by: Dr Swing at January 29, 2007 6:17 AM

QUESTION / Looking for additional Sprint routines.
Folks!
I have been using CF to help prepare for rugby season... It works wonders...

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
Doc

Comment #204 - Posted by: Dr Swing at January 29, 2007 6:23 AM

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 AM

as rx'ed:

45kgx3
55x3
65x3
65x3
75x1
65x3
65x3

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 AM

21yoM 175#

115
125
145
160 (PR, looked more like a push jerk), fail, fail.
155x2 very wobbly
145
145

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 AM

team campbell:
w/u: jump rope singles (rounds of 300, 200, 200), one segment of cfwu, push press practice w/broom stick, 30 lb bar, 45 lb bar
wod:
mfbunch, joeyd: 95, 115, 135, 135, 145, 145, 155
kbellchick: practiced form, 45, 65 for rest of sets (somewhere around 10-12 total sets)
finished w/kettlebell snatch practice i.e. learning the k-bell snatch! harder than it looks

Comment #208 - Posted by: mfbunch at January 29, 2007 7:13 AM

Jeff-159#
Charity-99#

Comment #209 - Posted by: Jeff and Charity at January 29, 2007 7:32 AM

very interruped

65
85
95
95
85
85
85

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 AM

115 x 3
135 x3
135 x 3
145 x3
145 x 3
145 x 3
145 x 3, failed on 3rd rep

Comment #211 - Posted by: davie at January 29, 2007 8:37 AM

CFWU 3x15
10x45
3x95
3x125
3x135
2x145 ugg!
2x140 ugg! again
3x135
3x140
2x140 (bonus round. ugg!)

Comment #212 - Posted by: photoman at January 29, 2007 8:53 AM

Mike: 115/125/135/145/155/165/175(f)135X5
Erin: 65/75/80(fX1)/80/85/95/100(f)

Comment #213 - Posted by: mike in the ro at January 29, 2007 9:00 AM

37/180
cfwu x3
as rxd, 155,155,175,185,195,195,205

good stuff

Comment #214 - Posted by: claude at January 29, 2007 9:01 AM

cfwux3
95/115/135f/115/115/115/115

Comment #215 - Posted by: nickB at January 29, 2007 9:14 AM

135x3
155x3
175x3
205x3
215x3
225x1(almost had 2 couldn't lock it out)
205x3
All sets cleaned from floor.
1-2 min rest.

Comment #216 - Posted by: chris l at January 29, 2007 10:05 AM

Age: 23
BW: 180

135/135/135/155/165/175/175

Tried 185 once, but failed.

Comment #217 - Posted by: Jeremy B. at January 29, 2007 10:07 AM

65/70/75/80/80/80/80

Comment #218 - Posted by: Mickgee at January 29, 2007 10:16 AM

CFWU
155/165/165/175/185/195(1rep)/185/185

Comment #219 - Posted by: Kevin gp at January 29, 2007 10:41 AM

last 5 sets with 135

Comment #220 - Posted by: Ahmik at January 29, 2007 10:43 AM

115#

Comment #221 - Posted by: Candace at January 29, 2007 10:46 AM

Unable to access a computer yesterday to post.

CFWU x3
45x5

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 AM

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

Comment #223 - Posted by: Sam Plost at January 29, 2007 12:07 PM

65/85/85/85/75/65/65

Comment #224 - Posted by: Denise at January 29, 2007 12:09 PM

WU
.5 mi. walk on treadmill
oly bar PP x 10
WOD
95/135/155/175/185/195/205 (fail)/ 200

Comment #225 - Posted by: TJ at January 29, 2007 1:21 PM

21 y/o M 170 lbs.

1st Week on the Crossfit
95x3
110x3
115x3
115x3
125x3
115x3
115x3

Comment #226 - Posted by: CJ at January 29, 2007 1:42 PM

115/135/135/135/135/135/135

Pre - 1 mile run
Post - 1000M C2 Rower

Comment #227 - Posted by: Pierce at January 29, 2007 2:11 PM

44
196

95
115
125
135
145
150
155

Comment #228 - Posted by: Mugsie at January 29, 2007 2:28 PM

Age 34 BW 147#

135, 145, 150, 155, 155, 155, 155

Comment #229 - Posted by: Shawn B. at January 29, 2007 2:33 PM

BRANDY:female
BWT:187
65,75,85x2 the bar went behind my neck and so i drop the weight 75x1,75,75,75
since starting crossfit I have lost 15 pounds, this is the only program I have seen any results in. Thank you.

Comment #230 - Posted by: Brandy at January 29, 2007 2:42 PM

47/165
One day behind.
135
135
145
155
170 (x2)
155
135
OHS practice.

Comment #231 - Posted by: MikeT at January 29, 2007 2:51 PM

27yo male 5"11 169lbs
89lb
98lb
107lb
111lb
120lb
133.5lb
142.4lb

Comment #232 - Posted by: matthew Batchelor at January 29, 2007 2:57 PM

30/180lbs

115 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

Comment #233 - Posted by: Travis Starks at January 29, 2007 3:07 PM

stephane 29\195
115-125-135-145-155-165-135

Comment #234 - Posted by: stephane briand et Marie-Pierre at January 29, 2007 3:25 PM

115 to 160lbs

Comment #235 - Posted by: df404 at January 29, 2007 3:40 PM

95-115-135-145-155-165-185

Comment #236 - Posted by: TomO at January 29, 2007 3:46 PM

only did 5 sets - doubled up this and monday's
185,195,205,215,225x2 (fail 3rd rep)

Comment #237 - Posted by: dbones at January 29, 2007 3:56 PM

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 PM

95
115
135
140
145 failure @ rep #3
140
140

Comment #239 - Posted by: Deli at January 29, 2007 4:12 PM

used D.B.'s
50x3
55x3
60x3
65x3
70x3
70x3
70x3
90 secs. - 3 min. rest between sets as I progressed.

Comment #240 - Posted by: Paul L. at January 29, 2007 4:21 PM

used D.B.'s
50x3
55x3
60x3
65x3
70x3
70x3
70x3
90 secs. - 3 min. rest between sets as I progressed.

Comment #241 - Posted by: Paul L. at January 29, 2007 4:23 PM

back to work

Maj A 135,145,155,155,165,175x2(tried 3 times for last rep), 155
Capt E 135,135,135,135,155,135,135
Capt M(newjoin) 115,115,115,115,115,115,95
SSgt A 135,135,145,135,135,135,135
SSgt L 115,115,115,115,115,115,115
Sgt O 115,115,115,95,95,95,95

We love how much this sucks

Comment #242 - Posted by: Team 11th MEU at January 29, 2007 4:29 PM

35/175
100x3
115x3
125x3
135x3
140x3
145x1 (failed rep 2)
135x3

Comment #243 - Posted by: EricU at January 29, 2007 5:03 PM

21/ 165#

115x3
135x3
145x3
145x3
155x3
155x3
165x2

Comment #244 - Posted by: jp at January 29, 2007 5:35 PM

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 PM

165 lbs, 1 week back after AGS

Comment #246 - Posted by: roberge at January 29, 2007 6:01 PM

150/155/160(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 PM

DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
165
DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD

Comment #248 - Posted by: DOMINICK at January 29, 2007 6:34 PM

M/30/200

Warm-Up - 'Elizabeth' (yesterdays WOD - see comments)

Standing Shoulder Press
3 x 95#
3 x 105#
3 x 105#
3 x 115# (fail - had to push press)
3 x 105#
3 x 115#
3 x 120#

30 Knee to Elbows,
3 x 10 Overhead Squat w/ 18# body bar
ice

Comment #249 - Posted by: CJOH at January 29, 2007 6:47 PM

135-155-185-190-195-200(1)-185

Comment #250 - Posted by: Meyer at January 29, 2007 6:52 PM

165
165
185
185
195
195
200pr

Comment #251 - Posted by: KAP at January 29, 2007 7:11 PM

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 PM

Well! That was hellish. First time pressing with chains.

155x3, 175x3, 185x2, 185x3 (straight weight)
175+40# x1, 155+40# x2, 155+40# x2 (chain)
155x3 (straight weight)

The ''thumb of God'' was pressing down pretty hard at the top.

Comment #254 - Posted by: Tim T at January 29, 2007 8:07 PM

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 PM

61, 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 PM

Oops, I did presses instead push-presses.

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

Comment #257 - Posted by: Don King at January 29, 2007 8:37 PM

(Playing catch-up... I had BJJ on Sunday and did not have it in me to do this WOD)

M/34/280#
135x3
185x3
205x3
225x3
245x3
255x1(f(f) PR
225x3 (2x)

Comment #258 - Posted by: Dan Ensing at January 29, 2007 8:39 PM

3x165
3x165
3x175
3x185
3x185
3x185
3x195

Starting @ 185 next time...

Comment #259 - Posted by: Brian V at January 29, 2007 8:43 PM

CFWU *2
As Rx'ed
95 *3
115 *3
135 *3
155 *3
175 *3
185 *3
200 *3

Comment #260 - Posted by: KIZ at January 29, 2007 9:54 PM

85, 95, 100, 105, 110, 115, 115x3

Bwt 112#.

Comment #261 - Posted by: Kelly Moore at January 30, 2007 4:09 AM

BW 58kg

20, 22.2, 24.8, 27, 30, 32.2, 34.8kg

Comment #262 - Posted by: Alicia Z at January 30, 2007 4:39 AM

Age:38
Weight: 185
As Rx'd
95
115
135
145
155
165
170 x 2 (failed on third)
145 x 3 to finish off

More better faster

Comment #263 - Posted by: Marty at January 30, 2007 4:55 AM

BW = 142 lbs.

3 x 95
3 x 115
3 x 125
3 x 135
3 x 135
2 x 135
3 x 125
3 x 125

Comment #264 - Posted by: Huff at January 30, 2007 6:16 AM

bw 185

push press 7X3
135x3
155x3
165x3
175x2+fail
165X2+fail
155x3
155x3

Comment #265 - Posted by: Kevin C at January 30, 2007 6:38 AM

As rx'ed

135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
185 x 3
185 x 3

Comment #266 - Posted by: DC Steve at January 30, 2007 7:48 AM

Freakin exhausted this am

135x5
155x3
175x3
175x3
185x1, 2 fail
135x3
135x5

Comment #267 - Posted by: Brett_nyc at January 30, 2007 8:06 AM

TSCHANZY 44YOM 170LBS 1/30/07

AS RXed

115 X 1 SET

135 FOR REST OF SETS

AFTER ELIZEBETH


Comment #268 - Posted by: Tschanz at January 30, 2007 8:18 AM

WOD minus last 2 sets:

1. 89
2. 133
3. 155
4. 155
5. 155

Comment #269 - Posted by: Patrick B at January 30, 2007 9:31 AM

age 35
bw 185

135
155
165(2,fail)
155
160
165
170

Comment #270 - Posted by: Tim in VT at January 30, 2007 10:50 AM

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
max-135
XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Comment #271 - Posted by: jim at January 30, 2007 11:13 AM

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 PM

Push Press 7 X 3

Joey:
135/135/135/145/145/145/145

Paul:
185/155/135/135/135/135/135

Andrea:
Sick

Marcy:
45/45/45/45/45/45/45

Comment #273 - Posted by: Wichita at January 30, 2007 2:10 PM

Wow felt really weak-need to work on pressing strength As rx'd
115/135/145/155/165 failed on last one also supersetted with 3 reps of PU 25lbs/35/45/50

Comment #274 - Posted by: AJonusas at January 30, 2007 2:58 PM

Tired after doing muscleups yesterday

125
125 fail
115
115
115
120
120

Comment #275 - Posted by: Jamison at January 30, 2007 3:04 PM


27yo 200lbs

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 PM

155-155-155
165-165-165
175-175-175
185-185-185
195-195-195
200-200-200
205-205-205 last set finished with help at the top of each rep

Comment #277 - Posted by: nsb at January 30, 2007 5:48 PM

CFWU @15 reps - 3 times

New to CrossFit, so upper body was burnt from warmup.

135
155
135
135
135
135
135

Comment #278 - Posted by: mark at January 30, 2007 6:35 PM

135 x 3
115 x 3 x 6

Comment #279 - Posted by: Ben B. at January 30, 2007 7:02 PM

65
85
105
125
135
145
125

Comment #280 - Posted by: layman at January 30, 2007 7:25 PM

95, 105, 115, 125, 135, 145 (f), 135

Comment #281 - Posted by: Brandon C at January 30, 2007 9:20 PM

bw 170

used dumbells

110-120-130-140-130-135-140

Comment #282 - Posted by: Aaron at January 30, 2007 9:43 PM

all weights in kg's

Matt - 60,70,70,70,75,80,80
Garry - 40,50,50,55,55,55,55

Comment #283 - Posted by: Matt Swift (swiftFIT, Brisbane) at January 31, 2007 3:09 AM

As prescribed in the following sequence:

135, 140, 145, 150, 155, 160, 160

Comment #284 - Posted by: clementhe at January 31, 2007 5:04 AM

As rx'd.

115
125
125
125
130
130
135

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 AM

On 1/31/07

145lbs/30yoa

95x3
105x3
115x3
125x2
120x3
115x3
115x3

Need to work on pressing strength.

Comment #286 - Posted by: BrianG at January 31, 2007 6:02 AM

BW: 170
All sets power cleaned from the floor first.
135/155/185/185/185/190/200

Comment #287 - Posted by: HarryHogg at January 31, 2007 9:42 AM

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 AM

32 y/o 210 lb

OOPS! Relied on 2nd hand info for WOD & thought it was press, not push press...........Anyway

120
125
130
135
140
145
150x3 ALL

Comment #289 - Posted by: brewer at January 31, 2007 10:38 AM

95/105/115/125/135/145/155

Comment #290 - Posted by: ChadC at January 31, 2007 10:40 AM

30 jan
ran 30 min

95,115 x 6

Comment #291 - Posted by: charley at January 31, 2007 11:01 AM

wasn'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 PM

M/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 PM

m/ 29 yoa/ 255 lbs

1. CFWUx 3 with the following modifications:
-OHS set 1: 45x 10, set 2: 95x 8, set 3: 135x 6
-Goodmornings for back extensions with the same weight as OHS, but for 10 reps each set.
-Push Press for Dips with the same weight and rep progression as OHS

2. WOD
195x 3
205x 3
215x 3
225x 3
235x 3
245x 3
255x 3- Goal was bodyweight and I got it!

3. Forearm/ Grip Work
4. Shoulder External Rotation Work
5. Neck Work

6. Static Stretching
10:00

Comment #294 - Posted by: Shootfighter at January 31, 2007 12:22 PM

20y/o 215lb

pushpress X3

95 - 145*fail* - 115 - 125 - 135 - 135 - 135 - 145

Comment #295 - Posted by: firemcghee at January 31, 2007 2:26 PM

135, 135, 145, 145, 155, 155, 165.

Comment #296 - Posted by: Tommy A. at January 31, 2007 4:10 PM

95
105
115
135
135
145
145

Comment #297 - Posted by: Y. Zhou at January 31, 2007 6:55 PM

cfwux3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 3
135 x 1
130 x 3
then false grip practice/pullups

Comment #298 - Posted by: G.Luke at January 31, 2007 7:23 PM

25 yom 200
135
155
175
185
205
205

Comment #299 - Posted by: mike at January 31, 2007 8:57 PM

Took 4 days rest after last cycle, then on the next rest day, did a combo of WOD 1&3
First, CFWUx2
DL 10x1
365, 405 x9
alt with PushPress 7x3
155, 165, 175x5

Comment #300 - Posted by: davej at February 1, 2007 6:11 AM

85, 95, 105, 125, 135, 135, 135

Comment #301 - Posted by: Mike_h at February 1, 2007 11:07 AM

used dumbells
40,55,55,65,65,70(F),55,55

Comment #302 - Posted by: firedave at February 1, 2007 5:26 PM

M 30 yrs Bw 74kg

30kg x3
40kgx3
42.5 kgx3
45kg x3
47.5kg x3
50 kg x3
55kg x3 (PR)

Comment #303 - Posted by: cairn at February 1, 2007 5:52 PM

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
135 x 3
155 x 3
175 x fail
175 x 1
165 x 2
165 x 2
165 x 2
155 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 AM

3x135
3x155
3x165
3x175
3x185
3x195
3x200

Comment #305 - Posted by: Karl Blanke at February 2, 2007 7:28 AM

3 X for all
115,120,120,120,115,115,115

Comment #306 - Posted by: dyagg at February 2, 2007 7:32 AM

CFWU x 2
Started w 165... confused Jerk ME with push press ME weights. Failed utterly. Recalbrated down:
135 x 1 (crapped out on the last two attempts)
115
125
130
135
135
135

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 AM

135
155
175(f-2)
175(f-2)
165
165
165

Comment #308 - Posted by: Kramer at February 2, 2007 11:25 AM

(done 1/31/07)
115,135,145,155,155,145,135
Low back is a little stiff and right lat is really aggravated so held back a little on the heavier weight. All the recent heavy WOD's have stiffened me up and the migraines are back!

Comment #309 - Posted by: Mike Scott at February 2, 2007 3:35 PM

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

Comment #310 - Posted by: Luca Z. at February 3, 2007 6:55 AM

44, 5'11", 202lbs
115, 135, 155, 155(2), 145, 135, 145

Comment #311 - Posted by: hammy at February 3, 2007 9:22 AM

42 yoa, 185 lbs.
CF w/u
Push Press triples.
95,105,115,125,135,145,155(f),155(f),145.

Thanks Coach and Lauren.

Comment #312 - Posted by: Mark Sampson at February 3, 2007 2:31 PM

BW = 164 lbs

95 -> 155 lbs (failed on 4th set)

Comment #313 - Posted by: Ell at February 3, 2007 5:08 PM

I think I might have recovered from yesterday's debaucle.
135 x 3
155 x 3
165 x 3
175 x 1
155 x 3
165 x 2 3 failed
165 x 2 3 failed
felt pretty good, pretty strong.

Comment #314 - Posted by: JDrushal at February 3, 2007 11:38 PM

Vincent
18/225/M
155/175/185/205/221/231/243

Dad
38/235/M
155/185/205/215/221/231/243(2)

Losing to your son is the ultimate in bittersweet. Thanks to Crossfit I'm getting lots of practice

Comment #315 - Posted by: Michael Ledney at February 4, 2007 2:52 PM

95 115 120 120 115 115 95

Comment #316 - Posted by: mrader at February 4, 2007 6:44 PM

17, 225
155x3
175x3
185x3
205x3
221x3
231x3
243x3

Comment #317 - Posted by: Vincent Ledney at February 5, 2007 7:38 AM

115x3
125x3
135x3
135x3
140x3
140x3
145x3
145x2 (failed on the 3rd rep)

Comment #318 - Posted by: Dave at February 5, 2007 8:35 PM

115/125/130/135/140/145/150. Took about 13 minutes.

Comment #319 - Posted by: Justins at February 6, 2007 5:42 AM

95x3
135x3
145x3
145x3
155x2 3rd rep failure
135x3
135x3

115x3
115x3
115x3
last 3 sets done as punishment for missing 3rd rep at 155#

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Comment #321 - Posted by: billisu at February 12, 2007 1:29 PM

135x3
135x3
135x3
155x3
155x3
155x3
185 fail
185 fail
185!!!!

Comment #322 - Posted by: sbranham at February 23, 2007 8:32 AM

cfwux3rds 15reps ohs,pushups,situps,back exts, dips

wu: 95x3 115x3 135x3
push press wod: 155/165/175/185/190/195/200

Comment #323 - Posted by: brian t at March 22, 2007 1:31 PM

27m, 5'10", 180

Ran 3 miles at 6 min. pace

WOD - Still Working on Form, Definitely need to be more agressive than passive with the shoulders.

135 x 3
135 x 3
145 x 3
165 x 3
165 x 2
155 x 3
135 x 3

10 Sets x 7 Pullups

3 sets
Dumbell Lateral Raises x 8
Pullups as an L shape x (could only get about 3-4 before losing form)

3 sets
Abs legs raised straight crunches x 30 slow
Hammer Strength back pull down x 8

2 sets
Wall Ball x 20 (w/12 lb ball)
Hanging Straight Leg Lifts x 20

4 sets
Misc. ab crunches and holds
Stretch

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Comment #327 - Posted by: FrityCivy at October 3, 2007 11:39 AM

m/30/6-2/245

Push Press:
175x 3
185x 3
195x 3
205x 3
215x 3
225x 3
235x 1- Felt a twinge in my lower back so I stopped after the single.

Comment #328 - Posted by: Brad Collins at January 25, 2008 3:06 PM
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