Holy Smoke!!! Strong work Andy!!!

Awesome performance Andy. You were inspirational all weekend.

Damn!

sorry for posting this here but i posted it on the message board and didn't get a response.

i have a roman chair and thought i was doing back extensions but after seeing this video

http://media.crossfit.com/cf-video/CrossFit_GHD.wmv

i realize i'm actualy doing hip AND back extensions. SOOOOO.... should i continue to do hip/back extensions or should i isolate them and do some of each?
when we do the filthy fifties and they ask for back extensions [i feel like an idiot typing this] i guess i should do back extensions "duh"

i'm still confused...

i was gonna post it at the next filthy fifties but who knows when that will be...

ratt

WOW ! That's amazing

Andy is the type of guy who is ready to 'bring it' at a moments notice...the 76 OHS performance was simply amazing.

Strong work Andy.

Holy Sh_ T Andy,that was damn impressive.
Coach, thanks for posting.
Jay

Andy, it would probably be tough for me to even hold 95 lbs over my head that long. Needless to say, very impressive.

#7 Steve,
Could you post a link with a video of you showing correct form. It would help those of us starting out to avoid making mistakes and having to re-learn proper technique later.
thanks,
ratt

To celebrate receiving my new weightlifting shoes last night I decided to try a few OHS's with a 15 lb bar. If I hadn't done that I would not have a proper appreciation for what a feat 75 reps @95 lbs is!! Simply amazing!!

#7 Steve,
Andy has a lot of forward lean, freaky shoulder flexability and some loose clothes on...look again with your pause button.
The crease of his hips dip below the top of his knee...legit. Even better, look at his hamstrings bouncing off his calves!

#9 CHeck out any video of Nicole OHSquatting!

How much weight are we supposed to do for the PUSH PRESS's. And that means 7 sets of 3? do we break in between? How do you go at doing this WOD.

Andy, that was awesome. Did OHS's make you that tall? haha.

Andy,

That was darn impressive. I remember now meeting you in a grocery store in Santa Cruz.

You're a tough dude!!

Andy,
Great work. Nice form with maintained efforts under duress. The man in the Arena puts his efforts for others to see. Thank you for the lesson.

Andy is one tuff cat!!! Crossfit is DANGEROUS!!!

I'm from Charlotte also and had the priviledge and pleasure to count out every rep for him this weekend...

Screw the "perfect" argument...maybe not quality squats for competition...but undoubtedly a fool proof plan defining intensity!!

Who freakin smiles like that after that set!?!?!?!

Thanks for the great video Tony...can't wait to see more from that awesome certification seminar!!!

Julie,
You are wrong. They were fine. Look more closely. Do you judge meets live or on the Internet?

Steve,
He had no trouble getting out of the hole, and there'd be no point in going below parallel given the assignment.

What is with all the grumpy trolls the past few days? Someone call Orkin.

Thanks so much Coach,,,,glad you responded...Thank you so much for last weekend also...that Seminar was Fantastic.

"There'd be no point in going below parallel given the assignment"

Could you expand on this please, Greg?

I have been lurking these comments for a long time and I am disturbed by what has taken place recently. Some folks seem to post here only to critique and criticize. Example from today: those squats are good, they are past 90 and that feat is awesome. If you think I am wrong then watch the video again because you missed it. They are better than "decent" and they are definately "quality". Additionally, it is not the squat that is hard there - it is the balance and the overhead hold.

Today is not the only day and I am not intentionally singling out todays posts. Yesterday you guys argued about the sub for an exercise between a rational and irrational sub and some folks posted their reasoning citing "who wants it more" as rationale. Following that logic, next time the rowing machine is full and I can't do my 500m I'll just run two marathons and swim the english channel three rounds for time (I want it really bad).

I know this is a comments board and all are welcome but it did not used to be like this. Thanks to Coach for continuing to post great workouts for free. They are the only thing keeping me coming back since the dissappearance of the the helpful and healthy conversation that used to occur here.

On a brighter note, I live in central NY and the only people I know who Crossfit are people I told about it (I am sure there are more I just dont know them). Anyway we have got about 8-10 people now and it is great. Thanks again. Back to lurking...

Craig and friends,

See my comment number 88 from last Rest Day. There's a new standard for commenting. It's going to be harder to comment and tougher yet to troll. I'm willing to eliminate 2/3's of the posts to assure eradication of trolls and keep the dialog constructive.

Thank you for your support.

Oh Craig, well said my man, it's been brutal lately. It's like trolling season or something.

My new defense is to ignore those posts, as it's pretty obvious what they are doing, and focus on the post from the familiar Crossfitter. The only problem with us making our disappointment vocal is so many people use the, "It's a free country" rationale so they feel they can blurt out anything they want. That may be the case, but it doesn't make this place overly positive when every day there's criticism and nit-picking taking place.

Keep working hard and keep posting, the cream always rises to the top...

12 min, had to sub 3 pullups and 3 dips for each muscle up

Both yesterday's and today's videos were awesome.

I also liked the version of the music on today's.

Thanks Coach and all, for the really good media.

Kate

Craig #20 -

Where in central NY are you? I am about an hour south east of Syracuse.

Andy you ROCK!

Very motivating!

Andy one word my friend "tough". You got a warriors heart, keep the fight up.

27M 145

Fran PB 4:42

Andy is a beast....I just want to say that I am sorry to hear that the people that put together this great FREE website now have to spend time policing the comments due to the bad taste shown by a select few.

p.s becoming the best I can be

I'm kind of a lurker myself (ala Craig #20), but I just wanted to stick my head in and briefly add my voice to those of the level-headed and decent individuals around here regarding the steady increase in trolling and all around nastiness here in the comments section.

Coach, for what it's worth, I wholeheartedly agree with your assessment and the steps you plan on taking to curb abuses.

While I'm at it, I'd also like very much to thank you for the creation and maintenance of both the Crossfit system and this community. I can guarantee that a day will come when CrossFit saves my life, so I'll just go ahead and thank you in advance. Please, keep up the incredible work.

- Patrick

WOW!! Andy is fit as f**k for sure!!!

Unbelievable video. I can't imagine the mental toughness it takes to push through 75 of those bad boys. And Coach, thanks for working so hard to maintain the integrity of this community. Your efforts don't go unnoticed.

Hey all, I would like to personally apologize as I was probably the person that inflamed the blog yesterday. I was just sitting her imagining a new guy dying on the pullups and dip bars for an excessive amount of time for a metcon workout because another told him to do the 1 minute for each sub and throw out the more conventional sub.

I can understand how as a first post it would have seemed quite abrasive, I do love this site and have been an avid crossfitter now for 3 months, and look forward to many more.

I also can not thank Coach enough for what he has put out here for us all. As a personal trainer for 3 years now I became disheartened with what I was teaching my clients and after having converted myself to the far more logical crossfit mentality am looking forward to getting certified and taking it out to other people.

take care all, and happy crossfitting

-Roc

#20 Craig I'm in central NY as well, more specifically - Tom #25, I'm at Colgate too. Some of the other OCS/HFD guys do xfit from time to time. I'm rehabbing my shoulder and I'm not 100% yet but even so I know for a fact we could give you some moto, if only you'd join the Semper Fi Society...

WOD tomorrow afternoon. Impressive video

that's awesome. totally.

has andy ever tried to do max reps on bodyweight OHS?

I think the big question should be : When are Andy and Nicole going to duel it out for the OH Squat title? Awesome work Andy!

On a side note: I was able to perform 7 consecutive muscle-ups for the first time ever yesterday! My personal best before that was 3 and I performed my first ever at May's Cert. last year. Something clicked after watching the "Nasty Boy's" video. Thanks guys!

WOW. That was awesome! How long did it take to get to that level? Any tips for building up the OHS?

I just finished a work out at Crossfit Vancouver and we were working on our OHS going up to a max. I have to say I am inspired to go back and give it another try after watching Andy's feat. Excellent work! I have been reading the site for about 6 months now, but only decided to post today. Thanks Coach for sorting out the site, we lurkers appreciate it!
I will see some of you in June at the cert here in Van - Cheers, Rhino.

Oh yes, I like what the Coach is putting down... It's just too bad they have to spend their time keepin' out the riff-raff but if that's what it takes to keep the community here positive and connected I'm all for it. Nice work!

Is Andy human? Un-freakin-believable! The last two movies have totally amped me up...I'm gonna start adding a bit of weight to my CFWU OHS's and GTG with some daily MU work as well.

I'm sure the truedog CFers can interpret my heavy acronyms. Ignore the trolls...less for them to feed on.

But thanks again Coach for caring enough to make this site even better. CrossFit is making a difference for so many of us.

Well said Coach.
Jay

Andy, very impressive, an inspiration for all of us to go for it.
today's WOD:
warming up: samson, skill-play at double-unders, L-sit, paralettes.
push-press: 40-50-60-70-70-72,5-72,5 kg
tried to do something more, but after the ballistic workout of yesterday, my elbow-joint could not take anything else but the presses.
Have fun, Johan

Andy - amazing my brother!!! You motivated me all weekend, and continue to do so. I look forward to attending more seminars with you. You are a beast!

Just a note about the date today is March 22 it must be the teacher side of me that notices these things

Very impressive Andy! Holding that weight overhead for 3+ minutes is real tough, much less overhead squatting with it.

8 minute GS set: 120 reps, 60L/60R. Chalk on fingers and thumb only, no chalk on bell. No hand cramps or deadhangs; easy set with focus on pacing and technique.

7x3/3 52# kb one arm jerks with 2 second overhead lockout - this is the first time in close to a year that I've been able to hold the 24k in the rack position without pain. Those acupunture treatments seem to work.

3x10/10 36# kb one arm jerks with 2 second overhead lockout.

44/ 197.5

45.95.135.145.165.175x1.180x1

Could someone please explain how to do the Push Press in text? I cannot access the videos. I am currently in Afghanistan and it is impossible to watch movies..

Thank you

280#'s/43 yom

as rx'd

Today/Jan. 28, 2006

1. 185/135
2. 205/185
3. 225/205
4. 235/225
5. 245/235
6. 255x1/245
7. 225/135

OK, ickle newbies are back again. That was my first time doing push presses - and they're fun. I just hope I'm not ruining CF's good name ...
1. 120
2. 128
3. 135
4. 120
5. 120
6. 128
7. 128

Hey guys,

I've been crossfitting since September now...and there's no doubt I'm addicted. The anticpation for the WOD's is very motivating...and when I leave the gym...I can't wait to find out what the next day will bring.

This is an amazing resource...with the WOD's, exercises, videos, journal, instructions, teaching, and a great community of likeminded people with a common goal.

Coach and many others here...certainly know their stuff. That being said...people can certainly do the WOD's any way they wish. If I had done a 4th round of Nasty girls...that would have been fine...likewise with 2 rounds...or even 10. Its all up to the individual...thats the beauty of this...scale it to your own needs. Don't belittle others if they can't do what you can do...and don't begrudge others if they can do more.

As well...if people's form is not as good as yours...so what. I agree with pointing it out...but point it out to improve the community...not to take away from someone.

Sorry guys...another post you had to read with nothing to learn from...but felt like I had to say it. And as everyone keeps pointing out...this is a free resource and if you don't like it...don't use it.

And anyway you cut it...76 overhead squats is impressive.

where can I order some lifting shoes?

Was/is Andy a professional athelete??

3x90
3x135
3x155
3x175
3x185
3x155
3x135

65 85 95 115 120 125 130
Constant improvement every time we revisit each CF WOD
Thanks Coach.
Jay

Cngratulations Mr. Andy... Unbelievable... !

95lb
115lb
5x135lb

Happy because have never push pressed 135lb before today--125 was max.

Age 30, BW 179#, 5'10

Upper body nuked from NastyGirls, BJJ and Muay Thai day yesterday...

125*3,135*3,140*3,145*3,150*3,155*3,160*3(pr)

Form on the 160# started to become more of a push jerk after first rep, but finished it out.

GO Bucks.

-J.T.H.

That was outstanding Andy!!

Steveo

Blown away that he did 76 straight reps w/o having to rack it-amazing! Like a few have said, not sure that I could just hold the weight overhead for that long. Yet another incredible feat compliments of CrossFit. One day..One day

Thanks Coach

I still do a lot better with the BW only exercises, but I'm getting there.

115 x3
125 x3
125 x3
125 x3
130 x3
135 x3
145 fail, x1, fail

#48 Owen -
Stand with the bar on your shoulders in front, (i.e. the finish of a clean). Dip and drive into a front shoulder press. Repeat.

If anyone needs some instruction on the push press check out the video from Friday, 9 March 07. Should answer any questions on how to do it.

Andy,that has to be the most impressive feat I have ever seen on crossfit !!!!!!!!!!!!!!!!
I was planning to come to Charlotte for some coaching--now I am afraid to.( just kidding )

Coach,thanks for you efforts to eliminate the nonsense in the posts.
Dan
Columbia,SC

Truly awe-inspiring. I gather some troll posted earlier that they were not legit. Ironic - 'cuz I was thiking as I watched it "no one can say those aren't legit" and, of course, someone does. It's too bad that I even thought that - it wasn't always so. Glad that Coach is going to sort the wheat from the chaff - looks like Lynne et al will be busy.

Andy - Are you a Marine? If so, Semper Gummby! Unbelievable shoulder flexibility.

But what shouldn't be lost is the leg strength (and tenacity) necessary for 76 reps of 95lb OHS. That's just beastly.

Maybe I should have said "what we shouldn't lose sight of is the leg strength...." Damn, tired today.

I have the pleasure of working with Andy since his first exposure to CrossFit. He came in for a visit a little over a year ago. He was gung ho, an avid cyclist and willing to learn. At the time he couldn't do but a couple of pull-ups, no rope climbs and couldn't get his hips anywhere close to parallel.

Well the video shows the progress he has made. The crease does break parallel. We checked the dept before he started squatting knowing that folks here would put it under the microscope. The guy is quickly becoming a stud in the CF world. Give him another year of training and his times will be comprable to anyone's here.

Oh and as for his pull ups. After ripping every callas off his hands at the 1st cert he has attended he can now kip with the best of them.

135lb x 3 x 7
Felt good this early in the morning.

42yo/165

cfwux3

95x3
115x3
135x3
140x3
145x3
135x3
135x3

so the recomendation is to start at a weight for a set and go up or down depending on how it feels? And to reach the weight which is the most you can do while still doing it correctly and with all the reps?

115*3
120*3
125*3
130*3
135*3
140*3
145 fail
135*2

after smoking everyone on the C2 last weekend, Andy has to go and make me feel old AGAIN! incredible Andy. now, go again, faster.

This is about my third week of doing the CrossFit workouts after about 18 years of lifting weights based on body building movements. All I have to say is that dude in the video is kickin' it!

39yrs 359 days/ 195#

bar (45)
95
115
125
130 - this and the set before were probably the best form
135
140 - 2 - I dropped the bar on the way up - not real popular in the gym but it was early and relatively empty.

This is a new execrise for me so I thought I was starting light to get the form. I guess not. I am aiming for 175 next time this workout comes up.

Andy Hendel = Monster.

Man, that video got me amped. If I didn't have some strained intercostal muscles (sp?), I'd run to the gym right now and go do 75 95Lb. overhead squats. It might take me 1/2 an hour, but I'd do them. =)

146lbs/30yoa

Push Press 7x3 (previous)
95x3 (95x3)
105x3 (105x3)
115x3 (115x3)
125x3 (125x2)
135xF (120x3)
130xF (115x3)
125x1 (115x3)
115x3

Bummed about missing 135 and 130, but I did move up a rep on 125 from last time.

M/35yo/155

CFWUx3

warm up bar (45)x5
75x3 easy
85x3 easy
95x3 easy?
105x3
125 fail
115 1fail 2/3ugly
120 1fail 2grotesque 3fail

Seems I need to work on my presses more! Ego left the room at about round 5.

completely insane OHS performance. andy, you are a monster.

cool song, too. off to check limewire.

lol... already have the song in my library. if anyone cares, nonpoint is the band doing the cover.

Bill 46yom 181bw

1 mile run 7min
2 X CFWU

Did 7 sets of 3 reps: 135# Cleaned from floor as no racks available.

Finished off with a set of pull ups.

40M,72",200

95x3,105x3,115x3,125x3,135x3,140x3,145x3.

First Crossfit Workout

m/33/195

Warmup with kettlebells

95x3
145x3
145x3
165x3
165x3
185x3
195x3 (dropped the third)

Medicine Ball Situps 3x20
Ropes (25ft) 3x
Pushups 3x25 (in sauna)

Excited to sink my teeth into crossfit

27/M/175
135x3
155x3
175x3
185x3
185x3
185x3
190x3

145x3
155x3x4
165x3x2

37/M/170
WU: 25 min. run + CFWUx1
95/115/135/145/155/165/170

Impressive!! I guess my only constructive criticism would be -- it's not the greatest form. This guy is tight as heck. Leans forward way too much when squatting down.

Run 1 mile on t-mill (7:34)
CFWUx2
65-70-75-80-85-85-85 lbs

Question: In the last 2 monthes I have lost about 14 lbs aprox 7% of my total body weight. I have been hitting the X-fit alot harder along with adding more outside activity to my general life, but I am concerned that this weight loss may be too much and I will start to lose strength. Any insights or opinions? Thanks in advance.

cfwu x3

45x10, 95x5
115, 115, 125, 125, 135, 135, 135
95x5

bw 185# no improvement over last time

3x 115
3x 135
3x 145
3x 155
3x 165
2.5 x 175 (f)
3x 155

135x3
165x3
185x3
205x3
215x3(failed all 3 attempts)
205x3
185x3

For comment #52. I got my lifting shoes from vsathletics.com.

As rx'd:

120/130/140/145/150/155/160

95/95/85/85/85/85/85

I figured since 95 was my max for straight shoulder press, I'd be able to do more with a push press. Guess I was wrong, technique needs work.

Andy, one word: IMPRESSIVE!

Bwt: 134

115
125
135
135
135
145
145

Last two were a little sloppy but 135 felt pretty good.

Nice work Andy!!

33/M/185

115x3
135x3(6x)

Yikes! Still trashed from yesterday's WOD.

3x88
3x88
3x88
3x88
3x88
3x88
3x88

Andy - Awe-inspiring work...thank you for allowing it to be taped.

When I first saw these, I wondered if it was good form given your forward lean...then I watched your head/ear...straight up, straight down. Unlike my form, which looks like my head is on an elliptical machine. :D

Coach - good for you to 'thin' the ranks of trolls. While spirited debate using logic and fact is usually a good thing, there are some people who only seem to want to complain.

Team Hybrid - Andy v. Nicole for the OHS Title of the World? Maybe we can get it as a PPV event!! That would be one rockin' competition!

Andy, that is awesome! I am just learning the movement and gaining shoulder flexibility, and seeing the amount of work completed in that one task by you is inspiring. I can't wait to get out of work to hit it. Thanks!

Question on Pull-ups:

I started CF back in Dec. and it has been an improvement in every imagineable way to what I have done in the past. However, my pull-ups have stagnated. Last summer I was doing weighted PU's and could get 24 unweighted in a go. Now I top out at 18 on a good day. Granted I can hop up 10 seconds later and crank out 15 more, but my single shot max is usually between 14 and 16. What is going on?

#98 Josh N

Just thinking, how long did it take you to pull 24 in a row in seconds on the bar?
How many seconds on the bar for 18 now?
I was wondering if maybe you did them faster before and spending more time on the bar now.
Maybe you need to practice just hanging on longer to improve grip.

I've been alternating every other workout weighted pullups with 2x4, 3x3 or 4x2 and then two days later max effort unweighted and have improved from 9 on Dec 31 to 17 just 3 days ago; hoping for 20 on y 41st b-day on the 25th.
Also to improve grip, besides DL, I've been doing hanging k2e and t2b after exhausting the pullups.

26/m 180
cfwu x1 (so sore from yesterday)
135x3
145x3
155x3
160x3
165x3
175x3 (did not clean the weight up took it off rack)
175x2 (did not clean the weight up)
10 overhead squats with barbell (inspired by the video and wanted to practice form)

Sigh, I've gone from reading every post to skipping right to the bottom to just have my voice heard.

It seems easy enough, if you don't know what you're talking about..don't post, oh and thanks!

Back to Andy, that guy is an absolute beast! I had a tough enough time with the body weight squats yesterday. Stay strong Andy, "you da man."

27/m 165
lbs x 3...115,125,135,150:in front
165,175,185; behind head

Got cocky, got buried trying 205.
Will get next time.

Bravo to coach for weeding out the griping, complaining, and incessant destructive criticism
115 x 3
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
185 x 3
Good form this time - getting stronger every week

45x10
95x5
135x5
155x3
165x3
175x3 pr
180x2 fail n 3
175x3
175x3 fail on 3
170x2 fail on 3

I just want to say thanks to the Crossfit community for all your positive comments. I must say my ego is little inflated today. I have been a football coach at all levels and worked very close with many strength and conditioning programs. Crossfit is by far superior to anything I have ever been apart off, hats off to Greg and everyone that contributes their expertise. Crossfit will be apart of me for the rest of my life. The best part of last weekend was not the 76 overhead squats, but my first muscle-up!

Andy,

Just watched the video. I was amazed at how you were able to hold the weight up after 60 reps. The bar kept creeping back and yet you still held it, my shoulders hurt watching you. Impressive display of technique and tenacity.

Congrats on the first Muscle up.

Jim

21/m/155
WOD as rx'd
115
135
145
165
175(f)
155

What Andy is too modest to share is that he played for the Miami Dolphins.

27 yo, 5'11", 178 lbs

Bruised shoulder made this just a tad awkward. Thought I should be able to do more.

115
135
135
145
135
135
145

#77 dub- Thanks for the band name.

#105 Andy- It sounds like you had an all around good weekend. Congrats on the muscle up!

Kate

Josh N, #98,

I suspect malnutrition. What did you eat yesterday and so far today?

85-95-105-105-110(PR)-115(f)-110
each set for 3 reps

Awesome show Andy Hendel!!! Fun to watch!

WU-
walk 2 miles
CFWU x 2- OHS & FS- 25 lb bar, bench dips, minus samson stretch

WOD-
45- WU
55
55
65
75
80- on 3rd rep slight pause in the middle
80- ok for all
85- F on 3rd rep, got it on 4th

Wrists are sore.

Kate

Coach,

Eggs, meat, greens, OJ for breakfast. -Everyday
Turkey, tomato, lettuce, olive oil, wrap.
Peanut butter or almonds and celery of an apple.
Whatever the wife cooks usually lots of animals and veggies and very little grains.

I have been concerned that I am not eating enough.

Thanks for the response, Coach.

Nicole: 65, 70, 75, 80, 85, 90, 95(pr)

31 185#

115
115
125
125
125
125
135 (missed last one)

Andy is also one of the top defensive minds in college football today!

Here's a link for some of his bio -- http://www.wku.edu/Athletics/mfootball/staff.html

And see his aerobatic tackle in action!
http://www.nflphotolibrary.com/SearchResult.aspx?str=Andy+Hendel&sfld=C

Andy, you are an inspiration.

I decided to work on less assistance on pull-ups and dips.
Did the CFWU x 4 incorporating in 800 meter run every round. (my neck is very sore....I think I need a chiropractor)
Can do 10 dips every round unassisted...the other five at 10 to 15#
When I was first introduced to CF by my husband, he showed me the "Nasty Girls" video and I laughed and said, "No way, in a million years, I could never do that!
I still can't do all of the WODs as rx, but I have made such great progress, and I am so proud of my accomplishments.
The positive posts are are a great incentive for me. I love to see the incredible times and loads because it pushes me to reach my full potential.
Thanks to my husband, Coach, Kelly, OPT, AFT, gaucoin (you are so funny) Kate, Speal, Lynne, bingo, and all of the rest of you who are on this site for all of the right reasons.

PREVIOUS:
070128:
WOD minus last 2 sets:

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

TODAY:

1. 111
2. 131
3. 141
4. 151
5. 151
6. 141
7. 141

Also, great work Andy!

135,155,175,185(f),175,165,165,170

29yo M 210#

CFWUx2
lighter WU sets
185x3
195x3
195x3
185x3
185x3
185x3
185x3

almost gave myself a free nosejob on the negative portion of one of the later reps....whew!!! Great contrast from the pulling of yesterdays session.

#21,22,23

Thanks!

95/115/135/155/165/175/175

Age: 41
BW: 164

CFWUx3

As Rx'd:

105x3
135x3
145x3
155x3
165x3
165x2 (failed on last 1)
135x3

Oh my Gosh, and thank you Lauren!

38/190

215-3, 220-1 failed next attempt.

95lb 5 snatch grip dl, 5 hps, 5 ohs 20 min. 12 +8

3x95
3x105
3x115
3x125
3x135
2x145 (couldn't press out the third)
3x135

CF newbie - I thought I was in shape! But trying to do the WODs has proven otherwise.(even the puppy WODs hurt, but hurt so good!)

5x5 today with 45 lb with strict focus on form. The training video in the video section is fantastic!

Thanks Coach and everyone here. I've found new fitness inspiration. Can't wait to move back to the States to join up with the CF San Francisco crowd.

135
155
185
195
200 (previous pr)
205
210

Great WOD

as rx'd

3x135
3x155
3x165
3x175
3x185
3x185
3x185

M/27/150#

CFWUx3 subbing k2e for pullups/situps and pushups for dips

67x3
78x3
89x3
89x3
89x3
78x3
78x3
78x3

first time doing push press. i started to stagger around a bit on the third set of 89s so i took it back down. small gym, no barbell platform, figured if i dropped the bar and dented the parquet floors i might be banned... also took me a while to find the best grip width. felt like i was getting the hang of the form though.

still had energy after the workout to go climb 6 or 7 routes at the climbing gym! since starting to do the WOD regularly a few weeks ago i have a strange feeling of being totally sore all over but energized at the same time!

WU
1/2 mi walk on treadmill
PP w/ oly bar
PP w/ 95# bar x 10
WOD
135/155/165/175/185/195(fail)/185/185

hey everyone, I'm a CF newbie...been doing CF for about a week now and I must say I'm very impressed and love every minute of it. My background in fitness is pretty extensive. I played competitive sports my entire life, and pursued bodybuilding for about 4 years. For the last two years I've been serving in Canada's fine army which began to pull me further away from bodybuilding and more oriented to overall fitness. For the last 12 weeks or so I've been on a special force program which was designed by an ex-navy seal. It was a very in depth program to say the least, but pushed me to my limits nevertheless. The only thing that I really didn't enjoy is that I was working out pretty much ALL DAY!! It got boring and tedious, so a friend of mine (also in special forces) introduced me to crossfit. And let me tell you guys... SO WORTH IT, I'm sore all around. Thanks to everyone at CF.

Paul B

PushPress:

warm-up
45*3
95*3
135*3
-----
155*3
185*1 ?
180*2
175*3 !
170*3
165*3
160*3*2
155*3

One-Arm DB
PushPress, 1 rep
--------
L/R - 60
L/R - 80
L - 100f
R - 100!

Now that was fun!

7x3 pushpress

135#,145#,155#,165#,165#,165#x2(couldn't lock out the last one),135#

wod - 122,127,132,137,142,147,152f,152f,152
pre - ohs amrap
95# - 15
65# - 26
35# - 40
post - shoulder press, push press, push jerk- 95# amrap, 1-3 sec rest between exercises - 8/5/0

40/162
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3
160 x 3
165 x 3 - pr
2 min. rest btwn sets
SWAT workout - 12:34

65/70/75/75/75/80/85(PR)

bwt-146
cfwux3

95x3
115x3
115x3
125x3
125x3
135x3
145x1
145x1
145x1

152,157,162,167,172,177x3,182(1)

bwt-165

pre-95 lb ohs amrap - 35
post-95 lb shoulder press/push press/push jerk amrap - 9/6/2...humbling

46/M/195
Put last two days together, still sore from last weekend in Raleigh.
Nasty girls....22:42...first time all muscle ups completed!
Push press..91..101..111..121..131..141..151

trying to rehab an elbow issue (not really an injury, maybe scar tissue from old injuries), so I went light
3x95
100 (fail, 2 reps)
5x3x85
34/M/185

Hi all,
Excellent OHSQ (machine, he is) and nice pressing all
Work
{MU (bar; regular, thumbless grip w/kip}x1; Barrel jumpx7 (31.5"); and DB swingx7 (40#"ers)}x10.
Duation 14:37
Fun...

BW: 168
135x3
135x3
135x3
135x3
185x3
195x2 failed on the 3rd
195x2 failed on the 3rd
195x1 failed the rest

All were power-cleaned from floor first.

found a partner to work out with
135
155
155
165
175
185-once only, but I tried 3 times
175
175

added 3 sets of 10 floor sweepers

65x3, 70x3,75x3, 80x3, 85x2, 85x2

pre: AMRAP 35 lbs overhead squats: 27

Andy...WOW... I want to meet Pukie just watching

CFWU x 2

3 reps:
85
105
115
125 f,f
115
105
85

75/80/85/95/98/103/110/120/130(2)

pre: OHS technical work - thanks OPT & Rob C.
post: 64# - shoulder press/push press/push jerk
amrap = 11/6/4

my shoulders and upper back got more work on the OHS and hold with a dowel rod in a closer grip position than going wide and deep. I will practice on getting deeper from that hand position and increase flexibility.

M/23/180#

CFWU
95
115
135
155
165
175
185,185,f

20yom 196#
95
115
135
155
175
185
205x2 Failed last attempt

Fantastic work Andy. I'm sure you had a few more reps in you. You're my hero.

50/200/75

95-115-135-155-165f-155-135-115

CFWU x1

Nasty Girls, subbed 21 pullups and 21 dips for the 7 muscle-ups. No rings.

17:27

30lb
40lb
50lb
60lb
65lb
70lb
70lb

M/18/185

135lb-3
155lb-3
175lb-3
185lb-3
195lb-3
205lb-3
215lb-failed.

27yo 200lbs

CFWUx3

135
155
185
205
225
205
205

clean/jerk 135x10

33m/185#/6'/CF58

WU: L.I.N.E. hand-to-hand combat training with squadron.

WOD: 135, 145, 155, 165, 185(pr by 20lbs!) 195(f), 195(f)

135x3
155x3
185x3
205x3
205x3
225x3
235x3(Started kickin out right leg on this one)

That was pretty fun, haven't done these in a while!

Andy simply awesome. It was a pleasure to meet you and all of the Crossfitters last weekend.

30/m/200

Bike to gym

CFWU x 3

135
155
185
205
210 (1 rep, dropped bar)
210 (3 reps, regained focus)
215 (2 reps)

Haven't done that much in a while. Feels great

Practiced full squat cleans, jerk press, headstands

115x3
125x3
135x3
135x3
140x3
140x3
150xFAIL
150xFAIL
135x3

115x3
125x3
135x3
135x3
140x3
140x3
150xFAIL
150xFAIL
135x3

3x85,105,115,120,130,135,135(pr). I topped out at 125# last time so today's effort was a good thing. I celebrated by doing 4x400 on the treadmill @ 1% w/ 2 minutes rest in 1:33, 1:35, 1:35, 1;32 to get that particular monkey off my back. Last week's 400's had me feeling like I'd whiffed in a slow pitch softball game. Now for 75 overhead squats w/95#...I think not. That was an amazing video. Thanks, Coach! BW:170, Y/A:58

45 yr old
205 lbs

180-3
185-3
190-3
195-3
200-3
205-3
210-3
felt real good

27/m/175
95x3
105x3
115x3
125x3
135x3
135x3
145x3(Beat last weaks single press max by 10# x 3)

First time for this WOD. Disappointed, thought I could possibly handle more, but set my pride aside and tried best to maintain good form.

1 x 115
1 X 125
1 x 135
4 x 115

Getting real familiar w/ all my limitations but you gotta start somewhere. Thanks Coach

WOW! Andy, that was impressive, very nice! :)

41yom / 150

CFWU x 3 x 12
L-Hang 3 sets 30 secs each
Push Press 45# x 10
Push Press 95# x 5

WOD
115# x 3
120# x 3
125# x 3
130# x 3
135# x 3
140# x 3
145# x 3
150# x 3 (8th set to see if I could do BW - feeling good!)

I think I could have gone higher, next time

Post -
L-Hang 3 sets 30 secs each
Stand on Medicine ball and do slow A2A squats 12 reps

M/37/174

Did this one with Dumbbells:

CFWU x 3

45s x 3 (90#)
50s x 3 (100#)
55s x 3 (110#)
55s x 3 (110#)
60s x 3 (120#)
60s x 3 (120#) (almost failed)
55s x 3 (110#)

Nice non-metcon day. My legs need a serious break.

CFWU X 3

65 X 3
95 X 3
105 X 3
115 X 3
125 X 2, failed last attempt
115 X 3
105 X 3

Thanks Coach.

Is lifting bar from rack to begin push press acceptable? I'm sure a clean from the floor would be preferrable but limits the amount I can push by about 30-40 lbs.

M 24
6' 184

First time goin' heavy with these...pretty fun.

115 x 3
135 x 3
155 x 3
165 x 3
175 x 3
185 x 3
200 x 1

I talked about this yesterday, but anyone in the College Station, Texas area should come to the Commando Endurance Skills Competition on Friday the 23. If their are any really intreped souls out there...one of our members got hurt and we are lookin for some back up. Already picked up one Xfitter and would love to have more. Email me @ knightsedge1@yahoo.com

155,165,175,185,185,185,185
Cross Fit is great, incorporating it into our Sniper physical fitness plan.

28/M/185
CFWUX3

95x3
115x3
135x3
145x3
150x3 *searing pain in R shoulder after; I'm sure due to poor form
95x5
95x5

135
155
165x4
170 (failed on 3rd rep)

BW 190

Worked up to 175x3, a PR.

21 y/o Male
6' 215lbs

cfwu x1

135lbs Push Press 7x3
Deadlift 135lbs 3x20
500m row - 2 minute rest x 4

75#,85#,95#,105#,110#,115#,120#

big pipe: 135, 155, 175, 185 (2), 165, 165, 165 (2)

95x3
115x3
125x3
135x2
145x3
155x3
155x3

26yo/M/68kg

Push Press 3-3-3-3-3-3-3

50kg-55kg-60kg-65kg(PR)-70F(0rep)-65kg-65kg-65kg

a couple sets at 95 to warm up:
115
125
135
145
155
165 (PR)
165 (PR)

24/ bw 205

i did a full squat each rep which I think was wrong, but here it is

95/95/105/115/125/135f

bwt 200

as rx'd top set at 250 x 3

160#/33yom

CFWU x3
WOD Push Press 3-3-3-3-3-3-3
45# x 10 (WU)
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145(F)
135 x 3
125 x 3

135-145-155-165-185-185-135
185 was very hard... first time ever doing pushpresses.

44/175

3 each @:

132
143
154
165
176
187 (PR)
132

22m/218

as rx'd

135,165,195,215,235,245,260x3

this is my first time doing this workout, should i have done more weight on my first couple sets instead of ranging from 135 all the way to 260??

115x3
115x3
120x3
120x3
125x3
130x3
135x3

28yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. 45lb push press x 10.

Push press:
65lbs x 3
75lbs x 3
85lbs x 3
95lbs x 3
105lbs x 3
115lbs x 3
125lbs x 3

3 minutes rest per set. Foam roller afterwards.
Compared to 070128: 65lbs x 3, 95lbs x 3, 100lbs x 3-3-3-3-3.

165#/m/21

115x3
125x3
135x3
145x3
155x3
155x1 <-------Strained right trap while trying to complete set
145x3

bw 70kg

cfwux1 -dip

30,35,40,45,45(f),40,42.5 kg

Mark
95,105,115,120,125,130,135

Push press 3 reps x 7 sets

40kg, 50kg, 55kg, 60kg, 65kg, 70kg, 72.5kg

Later on did

3 rounds for time of -

500m row
21 box jump 24"
15 press ups
9 spartans

time 14:56

142,152,162,167,172,177,179.5

Pre-95lb OH squats for max rep=33
Post- 95lb Sh Press/Push Press/Push Jerk for max=12/6/2

My shoulders are done, just toasted. I did my first 2 consecutive MU's today!!

31/ 182

145x3
165x3
165x3
165x3
175x3
175x3
185x2

Age 34
BW 148#

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

First time with push presses.

95x3
95x3
105x3
115x2 +1(wrist pain)
115x2 +1
125x2
115x2
I probably started too high.
The last set actually felt easy until the bar hit my chin on the final rep. Tried to redo the final rep, but I missed it with the bar too far forward of my face. Decided to call it a day.

Day behind. "Nasty Girls", details posted there, 22:04. Tweaked L shoulder on 27th clean; hope it doesn't affect the push press tomorrow.

Andy: truly awestruck watching that video. Even more impressive, two teenage sons equally awestruck! I'm pretty sure I can't even hold up the OLY bar for that long, never mind do the OHS!

Valerie S. : you're welcome, for whatever occasional smiles I may provoke.

Coach, thanks.

D.

95,105,105,115,125,135 and 140 lbs

shoulder was sore from yesterday.

He guys,

Just started CF yesterday.
Stretch
JumpRope

65x3
85x3
95x3
100x3
100x3
100x3
100x3

All of this Followed by playing in a Lacrosse Game.

Fantastic effort! Andy my shoulders were going to dislocate just watching you! Congrats!

135
155
155
175(fail)
165
165
165
165

Hey-

WOD: PP
135/145/155/165/175 x 3,
180 x 1,
180 x 2,
185 x 1,
195 x 1 and
205 x 1

Xtra: OHS wooden dowel x 76

-K

21m 180

10K jog
CFWUx3
7x3 @ 65lbs - rehabbing a shoulder injury, took it extra light and concentrated on form from video

ROM's
Burgener warm-up

WOD
DJ 135-155-175-195-205-215-225PR?

Terry 135-135-135-145x2-155x2-155x1,135-2

L-Rod 65-65-65-75-85-85-85

Good job Lynn! By the end you were driving the bar up w/ease you sand bagger. Terry showed good form and will be blowing by me on these soon. I think I set a PR, but not sure. Need to check.

Awesome video... very impressive!

Time to go and soak my elbows in some beer... or something like that.

Get some, Go again!

40kg
45kg
50kg
55kg
57.5kg (in singles with 10 sec rest)
50kg
40kg

Shoulder ok. Technique not ok.
Great video!

Hurt my neck in the first set at 75#. Yes, I did a full warm up first. I thiink that the muscles necessary for the PPs were (are) still tired from Nasty Girls.

BW 59kg

22.5, 30, 35, 40, 42.5, 40, 42.5kg

135,155,155,175,155,155 155

115-125-125-135-135-145-145 lbs.

BW 70kg
50kg 3
55kg 3
57.5kg 3
60kg 3
62.5kg 3
65kg 3,3

2min Rest between attempts

Abbreviated WO:
WU:
Ran .5 mi
15 pulls
10 OHS
push press 135x5, 155x3
WOD:
185, 185, 185(f), 175, 175, 155, 155, 155
10 more pulls

CFWUx3

Cleaned the weight for each set of push-presses

65x3
85x3
105x3
115x3
125x1 (failed 2,3)
115x3
115x3

Tim: 135, 155, 175, 185, 185, 185, 135

pre: rowing, static muscle-ups, snatches w/135
post: snatches w/135, glute-ham shivers for my back

I like this OPT methodology of pre- and post- skills practice.

nb. powercleaned the weight each time. too lazy to get the rack.

Almost forgot (sorry about all the posts in a row): this old article by JV Askem helped to remind me about the difference between power jerks and push presses (don't laugh, it feels subtle to me). It is also an excellent foundational workout for just about anyone.

http://jva.ontariostrongman.ca/BASICS.htm

Hope this is useful to some people who are starting out, too.

First CF WOD and first time doing push presses.

5x45# and 3x95 as warm up after shooting hoops.
3x145
3x145
3x165 (almost went over backwards but saved it)
3x145
3x145
3x145
3x155 (had to get a little redemption)
All done at 8,000ft.
So much easier when you get your form correct. Thanks!

Neil(49)165

Wed 21 st

1000 mtr row + CFWU X 2

"Nasty Girls" 21/21 pullups/dips- 110 HPCL
Time 18.15 ( Nasty and misery all the way)

10 min rest followed by

Practice session

4 x front squat, sh/press, push press, push press jerk and split jerks x 2 reps each 90 lbs.

Thurs 22nd

1000 mtr row + CFWU X 2

8 X 3 X Push press

Warm up sets 10 X 88 lbs 5 X 110 lbs 3 X 132 lbs

3 X 143
3 X 154
3 X 165
3 X 176
3 X 185 PR
2 X 198 (just failed 3rd rep)
3 X 198 PR (up 22 lbs)

Practice session

3 x P/cleans, cleans, thursters, split jerks X 2 reps each X 100 lbs

2 X Deadlifts, hang p/cleans, f/squats, push press, back squats X 5 reps each X 100 lbs

M/48/5'10"/175

Push Press
3 X 45
3 X 65
3 X 95
3 x 95
3 X 95
3 X 95
3 X 95
---------------
070128

Male/48/5'10"/176
Push Press
75X3
85X3
95X3
105X3
95X3
95X3
95X6

Push Press:

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

Joseph last time this time
185x3 185x3
195x3 195x2 f1
205x3 195 f1
195x3 185 x2
195x3 185x3
195x3 185x3
205x3 185x3

Joy Beth
last time
95x3 95x3
105x3 105x3
105x3 110x3
115x2 115x3
105x3 120x3 pr
105x3 125x2 f1 pr
110x3 120x2 f1

bodyweight 175lbs
push pressx3
95-115-135-145-155-165-175 (got one, then failed)

Help-does it indicate a pretty bad imbalance if the 3x presses are infinitely easier than the clean.

28/F/105#

55x3
65x3
70x3
75x3
80x3
85x3
90x3

as Rx'd
3x80
3x100
3x110
3x120
3x130
3x135
3x135(succeeded in two reps, failed twice on third)
good to be back

145 150 155 160(got 2, failed on 3) 160(got 1, then dropped to 150 for 2) 150 150. Nice...

6' 185

specific wu

Push press 185x3, 185x3 then something went bad in my knee cap.
Salvaged WOD with amrap on shoulder press, push press, jerk @ 135# 16/9/10, that amrap stuff is pretty good.
Then weighted pull-ups, more amrap on some assistance stuff.

Warm Up: Javorek Complex x 2

40kg x 3
50kg x 3
60kg x 3
80kg x 3
80kg x 3
90kg x 3
100kg x 3

Felt good to push some heavy weight.

#136 John Messano: Interseting numbers. All those 2's and 3's meant you were getting after it, pushing it, going for it. Good job.

Push Press
95 x 3
110 x 3
120 x 3
140 x 3
155 x 3
155 x 3
165 x 3

43yom, 175bw
cfwu x3 minus last sets of dips and pullups

165, 175, 175, 175, 175, 175, 175

45/F/115
Push press: 95/105/105/110/110/115/115
between:
1-hand kb swings: 35x10/10, 44x10/10, 52x8/8, 8/8, 8/8, 10/10, 10/10, 20/20

Awesome video, Andy! Amazing work.

26 yo 6'5" 211 lbs

All times 3 (one failure in there somewhere)

115
135
135
135
135
135
135
135

I did an eighth set because I felt like I could have done more weight.

39/195

CFWU x 3 then

130
135
135
140
130
135
140

all times 3

You are a S-T-U-D Andy!

44yom/225lbs

95x3
135x3
185x3
205x3
205x1, 185x2
165x3
165x3

Great video Andy, very inspirational!

24yom/180lbs
135#x1, fail
115#x3
115#x3
125#x3
125#x3
130#x3
135#x3
I failed at 135# the first try, but finally did it n the 7th so...proud :)

24yom/180lbs
135#x1, fail
115#x3
115#x3
125#x3
125#x3
130#x3
135#x3
I failed at 135# the first try, but finally did it n the 7th so...proud :)

Chad Caden
145lbs
Elmendorf AFB, AK

Push-Press 135/145/155/165/170/145/135
Weighted Pull-ups 3 reps 75/75/75/75/75
Front Squats 3 Reps 135/145/155/165/175

Ran 1 mile 5:30

a - 45 x10
b - 95 x 5
1- 135lb x3
2- 155lb x3
3- 165lb x3
4- 175lb x2 (third fail)
5- 185lb (fail)
6- 155lb x3
7- 155lb x3

M/6'2"/198lbs/29yo

135
145
150
155
160
165x2
160x2

10 min ellip wu 16/16. wod = 3x95, 115, 135, 155 (2,1), 155 (1,1,1), 145, 145. ran 2 mi at 7 mph. hr avg 122, hr max 161.

What's up all, it's been a long while!! Had some things going on after I got back from deployment, and this was my first CrossFit WOD in about 3 months. Felt good to get back into the swing of things...

M, Age:30, BW:195
135, 145, 155, 165, 160 x 3

135/145/155/165/165/165/165

Elbows are a little sore from yesterday.

175
185
195
205
195
185
175
Cleaned from floor.
Lower back acting up didn't want to push it.

125x3,135x3,145x3,145x3,150x3,150x1,150x2,145x3

95
115
125
130
135
140
145(failed 3rd)

Traps are still burning from yesterday! Hooray!

95 x 3
115 x 3
135 x 3
145 x 3
155 x 3
155 x 3
135 x 3

Yet another day in Caledonia.... Another WOD goes in the books.
CFWU X2
42yo M 250#
135X3
155X3, X3
185X3, X3, X3
205X3 (not very nice form but it got up)

Looking forward to coming home.

Mark

Damon/Aldo
100 x 3
100 x 3
120 x 3
120 x 3
125 x 3
135 x 3
Aldo: 145 x 3
Damon 145 x 1, Fail

28/M/195

135 x 5
155 x 3
175 x 3
185 x 3
205 x 3
215 x 3
225 x 3

x3 Push Press

paul 65/75/85/95/105/115/125/135

jen 33/33/43/43/53/53/53

135
135
145
155
165
165
155

Speaking of videos...after watching the Nasty Girls video I realized I was trying to do the M/U's all wrong. I just went out to my garage and busted out two on the rings. Somehow my wife isn't as proud of me as I am of myself because I am psyched! It took way too long to get it but I'm excited and grateful.

33/M/210

95
115
135
135
135
140
145

Gotta start somewhere...

Just back from a 5 day backbacking trip with the scouts. Plus running workout earlier today.

Warm up
shrugs 45lbs x 10
press 45lbs x 10
push press
95 x 3
115 x 3
135 x 3
140 x 3
145 x 1 (F)
115 x 3
115 x 3

46/M/188lbs (10lbs lighter than 070128
J

CFWU x 3

89x3
100x3
111x3
122x3x4 (had to clean each weight due to no rack. Stuglled to clean 122)

95 x 3
105 x 3
125 x 3
135 x 3
145 x 3
155 x 3 failed on last rep
145 x 3

BW 160
95/95/105/115/120/125/115
all for triple

132 X 3
152 X 3
162 X 3
172 X 3
181 X 3
186 X 3
193.5 X 3
201 X 3
206 X 3 (jerked the last one)
bw = 150

35/m/190

CFWUx3

75, 95, 115, 115, 135, 135, 155

Should push more weight earlier

135-135-135-135-135-140-145

70-90-100-110-110-110-110
bw-170

115,135,145,150,155,160,160(failed on #3)

45/M/232
135,175,175,185,185,195,205(F),185

180/34

95,105,115,125,135,140,145

Oh my gosh...owwwww....

I had range today and got some nice donkey kick from a shotgun and slug combo (oops)....so my shoulder was beat up a bit and I'm tired. Did the WOD, but started with the Burgener warmup, first time....

65
75
75
95
95
105
65

I felt really weak from the range work and tired from yesterdays WOD. Then I did 3 rounds on the heavy bag...bedtime!

33 / 232#

165 / 175 / 180 / 180 / 185 / 185 / 185

Burgener warm up x3
One armed snatches
"Clean Drops"

WOD
65
75
85
85
85
90
85

First time 3x7 push press

39/187#

135 / 155 / 165 / 170 / 170 / 170 / 170

ME
Push Press 3-3-3-3-3-3-3
75-75-80-85-85-95(f)-95-100
(wooohooo! yes a three rep PR)

After that, 65# thrusters seemed like cake! Well, for the first two rounds of the following, anyway:

5 rounds for time
65# thruster x 9 -- all rounds UNBROKEN.
Push up x 9 -- all rounds broken.

Approx 10 minutes

M/22yo/ 195#
(3x)135
165x6

35yom
207# 5'8"

All done from clean (no rack)
135 x 3
185 x 3
205 fail
185 x 3
185 x 3
185 x 3
155 x 3
155 x 3
and what the heck I did one more
185 x 3
I think I can press 205, but I am not technically proficient enough to clean the weight. I've only been doing this for 3 weeks. I've lost 8 lbs so far and am feeling stronger than I ever did just bodybuilding. Thx Coach.

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

1st successful completion of a crossfit workout

100 x3
105 x3
110 x3
115 x3
120 x3
125 x3
130 x3

Age: 37
B.W: 160
WOD: All cleaned from floor (no rack)
135 X 3
155 X 3
185 X 3
195 X 3
205 - FAILURE
185 X 3
185 X 3
185 X 2

M/29/ 6'2" 220
No warmup today...
First time doing push press
135
155
175
185
195
200..failed on last rep
200..got em all

65
70
75
80
85
90
95

forgot to add...had to clean all reps from the floor

26m/200#

cfwu x 3 (12 reps)

45x6, 65x4, 85x3, 105x3, 115x3, 125x3, 135x2, 115x3, 95x3

the jump from 125 to 135 was way harder than i could have imagined.

3*95,115,125,135,145,135,135

Awesome work Hendel! How many can Dave do?

95
115
135
145
155
165
145

BRUTAL! well done andy

145x3 as rqrd

21yom 165lb

95x3
105x3
115x3
125x0 (3 with assistance)
115x1 (2 with assistance)
105x3
105x4, then 105lb jerk x 2

CFWU minus pull-ups
Push Press: 10x42#, 3x: 55, 66, 66, 66, 79, 88 (failed on 2nd), 79

Mike: 135/155/155-hurt my arm/135/135 had to stop just could not power through. Disappointed since PR is 175.
Erin: 75/85/95/95/95/85/75

CFWU

all x 3
155, 165, 165, 165, 175, 175, 175

Hey people Wouldn't you smile too if you could accomplish such an awesome thing? It takes dedication and concentration. Andy could you teach my husband how to lift like that?? He says he could do 30 reps...Can you challenge him someday???

TSCHANZY 45 YOM 174LBS 5'9"

AS RXED

1. 145 LBS
2. 145 LBS
3. 145 LBS
4. 135 LBS
5. 135 LBS
6. 135 LBS
7. 135 LBS

Unbelievable Andy...you're a freakin' machine!

cfwu
10x45
10x65
3x85
3x115
3x115
3x120
3x120
3x125
3x125
5x125

95,115,125,135,145,150,145

75,85,95,105,115. Tweaked my shoulder a bit so stopped there. I didn't have 125 in me anyway since I barely got 115.

115, 115, 135
stopped because of pain under right shoulder blade

135
155
175
185 PR
190 PR
195 PR
165

A good day.

135x3
155x3
175x3
185x3
205x3
210x2
210x3

135 x3
145 x3
155 x3
185 x3
205 x3
205 x3
205 x2 then x1

Deadlifts: 5x225, 5x275, 5x 315, 5x365, 5x405, 1x455, 1x505 (PR)

85 85 95 105 105 105 (115 fail last two reps 105)

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

135

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Jeff-131-141-151-165(pr for 3)-167.5(1)-94#(max reps-sh. prs-PP-PJ)12sp-6pp-5pj
Charity-75#-85#-95#-104#(pr)-109#(pr)-94#-65# sp9-pp7-pj7

Did this one a day late
CFWx 2
135x3
145x3
155x3
165x2
160x2
155x3
155x3 clanked my chin pretty good on 2nd rep (only bled a little). Glad I wasn't sticking my tongue out as usual!

When I first saw the caption of 95lb max OHS on the video, I felt a little better about myself, thinking here is another poor dude like me that has a weak OHS. AFTER watching the video, I feel even worse. That was some SERIOUS work. Great job Andy!

As Rxd.

135,155,165,185,195,200,200 failed, 185 failed...guess i had nothing left in me.

BW 220/41 YOA

23m/5'9"/181.5

cfwu x 3

95,95,105,105,115,115,125

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

Oh yeah. Charity got her first Muscle up. I got one bad wife!!

95
115
135
145(1)
145(1)
135
125

115/135/145/155/165/175/180-fail x 3

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

M/32/150#

135# x 3
115# x 3
135# x 3
145# x 3
145# x 3
150# x 3
150# x 3
150# x 1 (then fail)

Day behind. Did before weighted PU. Effort compromised by business dinner last PM, resulting poor nutrition/extra liquid carb intake...

75/95/95/105/105/105/105

135
145
165 x 2
145
145
145
145

95 x 3
105 x 3
115 x 3
125 x 2 (3rd failed)
95 x 4
95 x 4

JJJJJJJJJJJJJJJJJJJJJJJ

started with 12 reps with the bar to warm up.

sets 1-3= 95lbs.
set 4 = 85 lbs.
after that my shoulders started to snap, crackle and pop on the way down so i moved to dumbells so they could move more freely.
sets 5-7= 35lb. DB

JJJJJJJJJJJJJJJJJJJJJJJJJJJJ

as rx'd -- wt in #s

95/115/125/135/145/155(2x..then fail)/145 (did 4 reps @145)

Notes: Performed 3/23/07. Little warmup...just did it.

First time for this exercise!

45, 65, 75, 75, 85, 85, 85, lbs

CFWUx3 (+ some “Hand walks”)
Burgener warmup
5x45 warmup
95-105-115-125-135-135-135

The video of Andy is amazing! If I hadn't seen it myself I wouldn't believe it!
I agree with the comments about the posting problems. It's a lot less fun reading the posts these days (and I haven't been around that long). I used to get a few laughs reading them each day.
I still come to the site every day though, I can sift through the noise to get what I want. Thanks Coach!

65-95-115-105-110-115-115

115-135-145-155-175-185-185

95x3
115x3
135x3
155x3
175x3
195x3
215x2

65x3
95x3
105x3
115x3
125x3
135 (fail on 2nd rep)
95x3

1km run
cfwu
3 x 95 lbs
3 x 105 lbs
3 x 105 lbs
3 x 115 lbs
3 x 115 lbs
3 x 105 lbs
3 x 105 lbs
10 x 45 lbs as fast as I could
row 1000m
1km run

95x3
105x3
115x3
125x3
135x3
140x3
140x3

W-up pdec200x10incsmith245,225x2
db's 50,60,70,80x3

CFWU
Shoulder press for WU
45 lbs x 10
65x5
95x3
Push press (115-115-115-115-125-125)X3 - 125X2 and the last rep was a fail.

Check out the below link - Vancouver Police arrest of (allegedly) drunk off-duty fire-fighters.I'm sure you heard the muck-raking in the news. No sound but not for young children. We're on the same team - sometimes the best scraps are between brothers.

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

Regards,

bwt 154

45
50
55
60
65
65
65

As RX'd
115
125
135
140
145
150
155

95
135
145
155
165
170
170

Andy,

Super freaky!

Have you considered getting into Professional ARMWRESTLING... your squats are almost as impressive as that MONSTOROUS hand!

thanks for the inspiration!

sevan

40M/5'8"/180

65/95/115/120/120/125/130/115

Age - 32
Ht - 68"
Wt - 210 (14.7%)

CFWU(15) x3 - 12:26 (7 kips)
Rest - 5:35

WOD - 7 sets 3 reps of Push Press

135#, 140#, 95#, 100#, 105#, 110#, 110#

Did not like my form on the 140# so I dropped down to get it. Hard part was the uneasy feeling of pushing from a front rack position. If you don't get control of the bar on the way up, it's gonna get nasty.

Ended with headstand practice.

26yo
190lbs
5'10"
Male

CFWU x 3
3 x 135 (push press warm-up)

3 x 155
3 x 175
3 x 185
3 x 185 (may have been 175 too, can't remember)
3 x 175
3 x 175
3 x 175

41M/176

95 to 165 (+5) tried 175 (failed)

Better form than last

3 cfwu

115
135
135
135
135
140
140

Probably could have pushed 145-150 on the last one. Resting a full 3 minutes in between really makes a difference!

Age 51/BW 240#
105/115/115/125/125/135/135 for rounds of 3

bw 205

135*5
155*3
165*3
175*3
205*1 (screwed up loading plates! But new PB for 1 rep)
185*3
190*3 (New 3 rep max)
195*2, F on 3
175*4, F on 5

Cheers, kempie

45x5x2
65x3
95x3
105x3
115x3
125x3--really had to press out
125x3
120x3
130x2 (previous 1RM)

last time
070128

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

this time
070322

95x3
105x3
115x3
125x3
135x3
145x3
155x3

BW 78kg

70x3
75x3
80x3
80x3
80x3
85x2
85x2

115
135
155
160
160(failed on 3rd)
150
150
140

KGS:
55
65
75
75
80 (failed on 3rd, but sooooo close)
80 (got it!)
82.5

3-22-07
BRANDY:female
BWT:170
55,65,75,85,85,95 on assisted,1@105 2@95

135,155,165,175 (failed on 3rd rep),165,155,155

135x3
155x3
165x3
175x3
185x3
190x3
195x1 (could not even budge the second rep)

135*3
135*3
145*3
145*3
155*3
165*2
155*3

95, 100, 105, 110, 115, 120, 125
2 min. rest bet. sets
Expected more after 100 lb. press in CF Total
Aim for 135 next time

WOW! Great Video!

135 X 3
145 X 3
145 X 3
155 X 3
155 X 3
165 X 3
165 X 3

followed another WOD..
145 X 3 X 7

65x3
65x3
65x3
65x3
65x3
65x3
65x3
Just working on form.

95,105,115,120,125,135,135

105, 110, 115, 115, 120, 120, 125

150x3
160x3
170x3
180x3
190x3
200x3
210x3

5'9" 185# 32yo
CFWU x 3
125x3
135x3
135x3
145x3(pr)
145x3 barely
135x3
135x3

35#db's/95/135/135x2/115/125/135

wu=30 min stair interval home level 8, cfwux1
right hip sour, neck tight

Did WODs for 3/22 and 3/23 today, trying to catch up after being crossfit-less for a week of travel.

Push Press 7x3 (95-110-120-130-135-135-140) - retried 135 because form was pretty bad

Weighted Pullups 7x1 (45-55-65-70-80-80-85) - last rep was very close, not sure if I got it

m 34 bw 162

cf warm up

95 x 3
115 x 3
135 x 3
155 x 3
165 x 1
155 x 3
165 x 1
155 x 3

the drop off between 155 and 165 was weird.

84 kg

60x3
60x3
70x3
70x3
70x3
80x2
80x1

45
65
95
115
135
155 fail
115

135
145
145
145
155
135
135

Age 35
BW 182

145, 155, 165, 175(pr), 185(pr), 190(f), 175

push press
85#

1 hour yoga then
45x3
95x3
95x3
115x3
135x3
155x2 3 failed
135x3

Push Press 3, 3, 3, 3, 3, 3, 3
Pull-ups 1, 1, 1, 1, 1, 1, 1

Combined two WOD, alternating

PP: 135, 155, 175, 195 (1), 195 (1 more like a snatch), 185 (almost 2), 175 (almost 2), 155, 135

Pull-ups: 45, 90 (up to mouth with pull-ups; followed by a full and strong chin-up), 90 (pull-up to about mouth), 115 (chin-up to about nose), 70 x 3, 45 x 7

Push-press WoD executed on 26-March:
3 reps each X: 65, 85, 95, 105, 105, 115, 115. and an 8th set at 125 lbs.

95x3
105x3
105x3
115x3
115x3
115x3
115x3

Vball tourney then WOD, felt really good.

89lbs/133/143/148/158/168/187(x2)

Previous 155lbs

first I did the weighted pull-ups, then the presses
95x3
115x3
135x3
145x1
115x3
125x3
135x3

95 105 115 115 115x2-f 105 105 105

Team Lakeland
Neil: 109 129 134 135 135 (failed on #3)125

BW = 164 lbs

95 -> 155 lbs

Working a shoulder tick from jujitsu...should've done michael wod instead.

************************ 03/26
Sets of 3:
105
115
135
145
155
165
175
182 x 2

(done 3/26/07 after 4 rest days)
3x115,125,135,145,155,155,165
Felt stronger this time since shoulder/lat not tender like last time. Could've gone heavier, but trying to pace myself (i.e., scale) a little smarter these days.

Warmup:
45 x 5
65 x 5
95 x 5
=======
135, 145, 145, 145, 150, 155, 140, 145, 150 (whoops! one too many sets) Felt much better than last time. Much better effort, better lifts.

bodyweight 103
started with 75 pounds and went to 85 pounds for all sets of 3.....
75-75-80-80-85-85-85-85

That ws a good one!!

CFWU, 95,115,115,125,125,130,135
Ended w/21xOly Bar...

M/36/195

115
135
155
165
165
165
165 - fail at 2 reps
155

Tired today, but there is always next time.

3x135
3x155
3x175
3x185
3x190
3x195
3x205

not completing wod
completing weight training program

42 yoa, 184 lbs.
CF w/u, then
95,105,115,125,135,145,155

Thanks Coach and Lauren.

29yo, 216 lbs.

CFWU 3x

135
155
155
165
165
165
165

Could have tried more, but I was at a gym while traveling, and was on a free bar w/no spotter.

115
135
145
155 x 2
135
135
135

Did this on 3/28 after "Michael", which kicked my ass.

WU 2 x 135 shoulder press.
135-155-175-185-190-195 (only 2) then called it a day. Just nothing left in the tank. 195 ties a pr.

bw 183

cfwu x 3

deadlifts 5x5

3x95
3x115
3x125
3x135
3x145
3x150(f)
3x135

CFWUx3, BW 128

65/75/80/85/90/95/100F/95

Old PR 85.

aaaah! no barbell at moment!!
maize ball (35kg)5 reps of 7 sets
too easy...

+ hspu

80/90/90/95/95/95/100

Did a modified "Nasty Girls" this morning
Did this one tonight.
3x135
3x145
3x150
3x155 pr
3x160 pr
3x135
3x135

44, 5'11", 204lbs
135, 145, 155(pr), 165(pr), 175(1), 165, 155

1-95 x 3
2-115 x 3
3-115 x 2
4-105 x 3
5/6/7-105 x 3 (Good form throughout)

1-95
2-115
3-125
4-7 = 115

CFWU X2

95
105
115
120
125(x2)
120
110

147#

m/ 30/ 6-2/ 245

CFWUX 2x 10

135x 3
155x 3
175x 3
195x 3
215x 3
225x 3
235x 2
245x 1 + 1 push jerk