OK I was wishing and hoping for a run, but this will work....I think! Actually, given the condition of my shoulders right now, I may save this one for another time. Right now, my upper body is crying!

Can't get the vid to play. Advice?

Is it just me, or can you only view the video as a .mov file?

that is probably a training violation... forms 10 will be issued

#3 Im only getting it in .mov as well
#4 Whatever man. We all know that AF is the best!

Notice how their feet are leaning against the wall...weak.

GO ARMY!

As a USNA graduate I gotta second Erich.
Damn desk jockeys (all in good fun of course).

Requesting a .wmv video, as my computer is too slow to play quicktime files. Thanks.

Sebastian

The video was done with quicktime 7 using a codec h.264. Can't figure out how to play it with out getting a new version of quicktime.

I think the video name is just a typo. If you type the path into the browser but replace .mov with .wmv it will play.

Or, you could cut and paste:
media.crossfit.com/cf-video/CrossFit_OHSBasics.wmv

howard

i dig the 'basics' vids.
Marine Corps! YUT!

Judging by some of yesterday's comments I'm not the only one who has found the recent rate of pull ups hard on the hands. I've developped some blisters and broken off several calusses and don't like how it makes it look like I'm actually working for a living (I am an officer after all.)
Does anyone have any tips for toughening up the hands so I won't blister up or maybe a way to grio the bar so there is less friction? Thanks
KCN

Way to go Howard. I should learn about these computers some day!

Looks like there is still some residual animosity from our domination of the CinC's trophy all those years!

Keep living hard zoomies...

CS-03 2003

KCN,
Try using some super light grade sand paper on your callouses before they get too thick and rip off. Haven't done it in a while but it used to help a bit. Kind of stinks cause your hands are more sensitive after that, but that's all I've got

KCN

you could always do what M. Alou does each spring during baseball season to toughen up his hands... pee on them

KCN there isn't much you can do if you are brand new to the game here but if you have raggety calluses you need to sand them down so they don't tear off during chins. There probably isn't a specific grip to use but after your hands toughen up over a longer period of time they won't hurt as much during or after your workouts.

KCN

Bring a bottle of urine to the gym and dump it on your hands before your workout like Ben said. It works wonders.

Seriously, you 'don't like how it makes it look like'? Calluses and blisters are cool, man! And actually, that's how you toughen up your hands - by developing calluses.

Watch the WOD demo video from 4/27/07. About halfway through, one of the "crazy *****es" shows off her bloody, blistered hands. She quickly tapes it up and finishes the workout... If that won't help "toughen" you up, I don't know what will...

Navy Sucks! Go Coast Guard! Before you spout back, you know why the Navy has guns on both the bow and stern, and the CG only on the bow?? CG doesn't run from it's battles! Just jokin, love all the branches, but without the CG who would save everyone?

Push presses, hmmm, I have to get my arms above my head first. After the last week, that is the tough part...

Between boats and the sky...glad I chose to fly. =)

Good video, I'm heading into town to buy a piece of PVC just to practice this. What is a good diameter and length?

#13--

I dislocated my left thumb about three weeks ago in a wrestling match getting chucked over the top rope. Mix that with tendonitis in my right elbow, you can imagine how crummy my grip is. I stopped getting such hardcore callouses after starting to use lifting straps on my pullups (I have no more grip in my left hand... still have limited range of motion in my thumb). They also help with things like snatches. Mix them with lifting gloves and you should be ok.

And complaining about callouses is not wussing out. They effing hurt and make things like walking your dog, washing the dishes, and chopping someone's chest into oblivion really really painful when they've ripped off.

First order of business... GO NAVY BEAT AIR FORCE!

Freaking ZOOOOMIIIESSSSS. don't worry, I am biased for a reason...USNA class 2010

KCN--
Goto the MESSAGE BOARD and search for "torn callouses". You'll find all the help you need. I recommend buying a cuticle trimmer and just snipping off the excess skin. Keep the callouses as flat as possible. Just be careful not to take off too much or your hands will be tender. Use 30min salt water soaks to speed up the healing on tears. Keep your hands moisturized during recovery and, if you can, use a little chalk to prevent your bare hands from sticking to the metal bar which causes the deep tears.
Best,
Wilson

How much weight do we use for this??

more pictures of these guys please

"Without the surface warfare officer, Top Gun would be an AF golf course, the Marines would be in the Army, and all the squids would be in C.I.A"

"Without the surface warfare officer, Top Gun would be an AF golf course, the Marines would be in the Army, and all the squids would be in C.I.A"

I got respect for all services. I am an AF Reservist, so I must be biased towards the Air Force. I don't care how good you are with a M-16...a bomb will trump you any day.
True story.

Here's the wmv version of the Overhead Squat Basics: http://media.crossfit.com/cf-video/CrossFit_OHSBasics.wmv

This is another one of those exercise that I really enjoy.

KCN,

I use Bert's Bees Hand Salve on my hands after I workout. I keep some pretty rockin' calluses on my hands but the hand salve keeps them from getting too hard, developing blisters, and tearing off. Even after all the pullups of the last week or two I haven't had any problems.

Occasionally I'll also take a file to the calluses to keep them from getting out of line. Basically you'll just put your hands in water until they're all pruned over, then take a file to the calluses.
Instructions here: http://beastskills.com/calluses.htm.

Some folks might still get confused and think you work for a living, but at least they won't think you work as hard as the rest of us.

Go NAVY!

BTW, any CrossFitters in Bahrain or on KAAOT, drop me a line. Thanks.

7 sets of 3 reps...how do I determine what weight to use with this WOD? Thanks for any info!

hey will--

personally, i try to start with a relatively light weight, and work up to my previous PR by the sixth set, with an eye to getting a new PR on the 7th. other people, i believe, warm up, and then do what they can just handle for three reps across all seven sets.

The sad thing is you know these cadets are the ones who love math and Enger. Mech. and CQ on saturday's to skip out of football games....sweet super tight under armour shirt though...keeping the T-ZO gap alive...Foz how is the civilian world man?

WN

No weights available. Cindy x 23 in 20mins instead. New PB (previous PB was 19).

No weights available. Cindy x 23 in 20mins instead. New PB (previous PB was 19).

Ooh boy. Missed yesterday's workout due to Thai boxing, so considering doubling up today. Think that's do-able?

CFWU X3 23:00

Push Press:
3-45#; 3-50#; 3-65#; 3-75#; 3-80#; 3-85#; 3-85#
13:50
Total Time: 36:50

To Comments #7(Dylan), #14 (Oscar Tango), and #37 (Gery)

GO NAVY! BEAT ARMY!

toughen hands by rubbing a mixture of rubbing alcohol and talc on after a workout until they're dry. soaking your hands with salve, etc, is kind of counter-productive, 'cause it softens them back up. cutting down calluses when they start to get flaps works, too, but you don't want to take too much off lest you have to start the whole process over.

go army, beat air force.

#36 - totally, since today's is a maximal strength day. Having said that, yesterday's workout was shoulder heavy so either do today's workout then yesterday's in that order, or do today's and another workout that less involves the shoulders.

If ever these kind of workouts come up, I nearly always do some 400m intervals or something similar afterwards. It's a golden opportunity, because you usually still have energy left.

Push Press:
3 - 95#; 3 - 105#; 3 - 115#; 3 - 125#; 3 - 135#; 3 - 145#; 3 - 155#

75-80-80-80-85-90-95. Last time I failed at 90# so I am pleased.

M/33y/84kg/178cm

40/45/50/55/60/65/60 kg

10x60kg BS
8x80kg BS
2x5x100kg BS

10 minute GS snatch set: 75/75. Hand switch at 5 minutes. Up four times last night; just couldn't sleep. Feeling tired this morning.

Yeah! Go Air Force Sink Navy!
I've had it here at USNA, I have to get back to USAFA!

CS-31 2008

280#/43 yom

PP 7x3

Today:March 22:Jan 28

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

then Row 4x500m w/60" rest and decreasing time each piece

1. 1:49.5
2. 1:48.2
3. 1:45.2
4. 1:40.4

Amy/38yof and Susan/43yof

CFWU
Amy 75/85/85/85/95/95/95
Susan 75/75/85/85/75/65/65

100*3
120*2 failed on 3
110*3
115*3
120*3
120*3
125*1 failed on 2

30/30/35/40/45/45/45 kg

About 5 kg improvement since last time, was hoping for 10 though. 2 - 4 minutes rest.

Than 4 * 3, 4 * 2, 4 * 1 pullups + some hand stand practise.

As Rx'd 65 85 105 115 135 145 155

3x95
3x135
3x155
3x185
2x195 Fail on 3rd
3x175
3x155
3x135

How much of your legs is legal to use on the Pushpress?

I heard a good one yesterday. A guy I work with asked his wife's personal trainer if he had heard of crossfit. He said yes, that's the work out all the firefighters use because they don't have time for a full workout. Made me laugh. Of course the wife has already started crossfit so we'll see how long the trainer lasts.

Poor saps. I went to college and I can't imagine trading that for any service academy. I had beer and a girlfriend and could wear sweats to class when it was early (like 10). You can keep the CinC's trophy. Semper.

no weights available today, so i did a brand x workout from last week's rest day (april 25th)

400m run
CFWU x3(sub pushup for pullup)
200m sprint (lunge side of building)
15 thrusters; 2 10# DB
15 turkish getups; 8#
400m run
12 thrusters
12 turkish getups
200m sprint (lunges)
15 thrusters
15 turkish getups

freaking tough! i was spent pretty quick, but i didn't get to eat before -- just a quick yogurt. not NEARLY enought fuel!!

3 X 115
3 X 125
3 X 135
3 X 145
3 X 150
3 X 150
3 X 155

M/38/185

As Rx'd
115
125
135
155
165
135
135

Last time out, I maxed out at 170 but failed on the third. A disappointing showing today.

More better faster

50
60
60
60
60
60
65

all weights in kilograms

23M 6' 173

3x95
3x105
3x115
3x125
3x135
0x145 failed big time
2x140 failed #3
2x140 close but failer on #3

24/74Kg/M

6Kg practice bar to work on technique from instruction vid (thanks btw, really helpful)

20Kg*10 (bar only)
1. 30Kg
2. 40Kg
3. 50Kg
4. 55Kg
5. 60Kg
6. 62.5Kg
7. 65Kg
8. 67.5Kg

I decided that the first 30Kg was just fear talking, so didn't count it. Was my first real maximal strength day with crossfit, can't wait to see how I feel later on.

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx2
7x3reps Push Press (FTF)
115/ 125/ 135/ 135/ 135x5/ 135x5/ 135x6

w/ Luna

First time ever doing push press, so I started slow and worked form.

45 (Bar only)
65
75
85
85
85
95 - failed on 3 but tried again and hit on 4 so as RX'd!!

I'm truly humbled by the amount of weight posted by others. I shall continue!

age 40
bwt 210#
3-95
3-115
3-135
3-155
3-165
3-170
3-175#-used a lot of legs on this one.

38YOM 200#

CFWU 3 rounds (45# for OHS)

WOD as Rx'd

1: 135:135:135
2: 155:155:155
3: 175:175:175
4: 185: f:f
5: 165:165:165
6 165:165:f
7 165:165:165

to #26
Without the surface warfare officer there would be more cake on the Mess Decks

M 38/145

Started at 90 finished at 140. Did not fail. Should have started at a higher weight.

Tommy A: 95, 135, 135, 135, 155, 155, 155.
GAK: 4*95, 105, 115.

Practiced some clean and split jerks/push jerks after per this weeks video.

bw: 185

As rx'd: 145, 155, 165, 175, 185, 195(f), 195(f)

Just couldn't get the lock-out on 195.

1/2 Intensity Week
CFWUx3 (w/ ring pull-ups and ring dips)

Push Press
45x10, 65x5
75x3x3, 85x3x4

Deadlift
45x10, 95x10, 135x5x5

M/ 27 yo/ 165lb

100/115/135/145/145/135/135

First time, I didn't want to push it past the second set of 145lb.

18 / F / 140

45
55
65
70
70
65
65

Next time I think I'll keep building up.

GO NAVY!
yeah...so I guess there's like 3 of us here @ USNA commenting on this one. Way to avoid studying for finals guys!

CFWUx3 (ring pull-ups/dips)

75-75-75-80-80-85-90(failed on 3rd rep)

Worked on deadlift form (3x5 at 135 lb)

135x3
145x3x6

GO ROTC!!

New to Crossfit...do we rest between sets or do three, change the weight, and do three; all without stopping. Great motivation reading all fo the posts. BTW, inter-service rivalries are cool, but we all know we're on the same team!

35yom/150lbs

CFWUx3
Warm up bar (45lbs) x10

85x3 easy
95x3 no problem
105x3 easy?
115x3 hard
125x3 harder PR
130 1ugly 2grotesque 3fail
130 1ugly 2grotesque 3fail
completely failed at 125 last time.

2 week hiatus. good to be back. amazingly lost a little muscle mass and conditioning but not strength.

M/26/150lbs

CFWU w/ varied excercises, including 1 set of 45lb push press 10 reps.

65
75
85
95
105
105
105

who would've thought, i really need to keep consistant to see gains, no rack so i was cleaning each set afraid to break form and injure myself :)

J-rod, thanks for pointing out the under-armor... I missed that the first time. T-ZO gap... I almost forgot about that phrase, NICE! Civilian life is good...

ZRFC '03

oops forgot to mention all were cleans from the floor.

Push press, F=fail

95x3
95x3
125x3
135x2+F
130x2+F
125x3
125x3

Awesome video. I've been having trouble with my overhead squats, and this primer will really help me get my form down.

Thanks so much for continuing to provide these videos. For a beginner who works out alone and lives too far from a CrossFit facility to get experienced instruction they're absolutely invaluable.

3x95,105,110,115,120,125,130,135(1). Goota run Thanks Coach.

95x10 press wu

135x5
155x3
175x3
185x3 new PR
185x3
195xfail,got 1,fail 1 rep PR
185xfail, got 1
135x3

then
95lbs pressx10
95lbs Push pressx10
95lbs push jerkx10

I'm smoked

Awesome job with Cindy, Stuart! #34,#35 :)

Bwt: 132

125
135
135
145
145
150
155 (fail)

Where can I find materials to build my own crossfit gym. The main things I am having trouble finding are kettlebells, bumper weights, and rings. Also I will take tips on where to find a good c2 rower I was thinking classifieds.
thanks
Brandon

WU
.5 mi. walk on treadmill
95# PP x 7
WOD
135/155/165/175/185/195(fail)x1/185/135

Age: 41
BW: 166

CFWUx3

As Rx'd:

135x3
155x3
165x3
175x3 (would have been a PR, but failed on 2nd rep)
165x3
165x3
165x3

Much better than last time

#84-Brandon E, check out www.lifeline-usa.com for the kettlebells- they also have some other out of the norm equipment as well. Hope this helps! Oh...and there's always Craigslist.....

Brandon-Also, forgot to mention if you haven't looked at the Crossfit Journal article on building your own Garage Gym, check it out, gives you lots of good resources.

As rx'd

115/125/135/135/140/140/140 all sets of 3

Burgener wux3

75,80,85(failed twice),80,80,80x1(failed on 2),75

Followed up with some front squats

Torn Callouses? Wear Gloves.

Analogous to wearing shoes to run.

The Glory (if that's important to you) of Hi-Rep Pull-up scheme duets lies in the intensity, not in whether your hands are bloody after it is all over and you have to back off from full effort for a week at work, play, or Crossfit because of it.

37/M/190--Syracuse NY
7x3 Pushpress
115/125/135/145/155/165*/175* (*PR)
(Was picturing Annie when I was doing reps... no doubt how I got the PR's)

M/18/185

135
155
175
195
205
215 failed
215 failed

Age: 37
B.W: 159
CFWU X 3
WOD: 7 sets of Push Press X 3 reps
145 X 3
155 X 3
155 X 2
145 X 3
150 X 3
150 X 3
155 X 3

as rx'd
75-89-99-109-121 (failed 3rd)-121 (failed 3rd)-111 (failed 3rd)-99.

BW 167
Push Press (behind the head)
145 145 135 135 135 145 150

33 / M / 183#

Warm up with bar x1 then 135#x2

175#
175# very ugly, almost didn't lockout on third rep
170# better form
170#
170#
170#
170#

Anyone else doing CF at Al Asad, send me an email.

Go Navy, Beat Army!
Semper Fidelis!

--

Push press 7 sets of 3(in lbs):

90
100
105
110
115
110
105

--

46yom 165#
135/3
155/3
165/3
170/f1f
170/2f
170/3
165/2f
135/5

95lbs,115,125,135,145,150(PB) and 155 failed

202lb/66"/38yom

135x3
155x3
165x3
175x3
180x3
190x3
195x3

1. 82X9
2. 104X5
3. 120X3
4. 120X3
5. 120X3
6. 120X3
7. 120X3

37/M/170
WU: 23 min. run + CFWUx2
WOD: 115/135/145/165/175/155/155
POST: 23" box jumps x 50, 50 K-T-E's

155x3
175x3
185x3
195x3
195x3
195-missed first one, then got two more
175x3-behind neck
175x3-behind neck

CFWU x 3 + push ups

as rx'd:

95
105
135
155
160
135 (something just didn't feel right in the elbow)
135

Didn't have a rack, so I got a power clean in for each set as a bonus

155, 175, 185, 155, 155, 165, 190

Third set felt a tweak in my neck, so backed off the weight to reset form. Very important, too, for me to focus on exploding up. Last time 175 was heaviest completed set, so 15# improvement. I'll take it.

Navy? Air Force?! Coast Guard??!! You guys must be the ones getting your poor wittle hands torn up :-(

None of you would be relevant without Green Berets
;-)

The Big Boys have spoken, please sit down.

Went with lower weight to maintain form as first time with movement. Could definitely do more. M/31/190

95x3
105x3
135x3
135x3
135x3
145x3
145x3

3 rounds of 10
pull ups
dips
back extensions

WOD
3x135
3x145
3x155
3x165
3x185
3x185
3x195

1 mile on treadmill varying the speed and elevation every quarter mile started at max incline and an 11 minute mile down to a 1% incline and a 6 minute mile just to wrap it up. Looking forward to tomorrows WOD.

f - 32 -150lbs

80
85
90
95
100 2 failed 3rd rep, 3 X

95/115/135/155(F)/135/135(F)/135

Got a ton of work to do on this.

Me: 65/75/85/95/105/95/100

Kimo: 115/125/135/135/145/145/155

Kimo wasted me, and I was slightly disappointed in my own strength, but after spending 8 months training for an Ironman while he spent 8 months in the gym, I suppose it would be slightly less than desired.

Also, go Air Force!

RTB, c/o 2006 - Shadow Seven!

Bryan G- Nice play on the gun placement Puddle Pirate. Here's a piece of info, when you are a USN Deep Sea Diver you are qualed to 190' on Air and 300' on Mixed Gas. If you are a Coast Guard Diver, you are qualed to your waist on Air and to your Sshoulders on Mixed gas. j/k Actually, it's 130' for both for you guys. But that's ok when you're a knee deep sailor. Just had to fire one back at you over your Bow.

I got to improve on this.

174lbs/M/ 5'11"

95/115/135/115/115/115/115/115(an extra set for fun)

I did 135 well but was failing on the last one. very short work out but with the warm up i was a good 40 mins at the gym

3.5 mile jog to gym
ROM's and stretch
45x10 PP

WOD
135-185-185-185-185-185-185

Didn't go very heavy, went w/a moderate weight all the way through. Next time I'll go heavier and try to get over 225 again. I just don't feel good in the shoulders trying to lower weight down like that. Sorely missing Bumper PLates.

Get some, Go again!

The NOOBIE Files- Sorry for the double post, couldn't get to a computer yesterday.

Monday- CFWU X3 w/ JPU's and bench dips
50 lb dumbell swing first two sets broken
JPU's sets broken until 12

26:40 and barely able to drive home.

Tuesday- CFWU X3 w/ JPU's and Bench dips with 10 lb plate on legs
95
115
125
135
140
140 F
140
125

The shoulder press at 45 until failure (17 reps)
BTW- 140 is a PR!
But I still can't do pull ups!
Marcus

41yom / 152

CFWU x3 x12 (-Dips)
Push Press 45# x 10
Push Press 95# x 5

WOD - Push Press 3x3x3x3x3x3x3
135# x 3
140# x 3
145# x 3
150# x 3 (previous best)
155# x 3
155# x 3
155# x 3 (PR)

Post -
L-Hang pull-ups 3 sets of 5
Floor wipers 3 sets (16, 12, 10) reps

Is behind the head press easier than regular press?

95
115
135
155
165
175
185
Probably could have started and gone heavier today. I think I need more to do on a day like this.

45/65/85/105/125/115/115

M/29/6'6"/283

95/115/125/135/135/135/140x1

Also stoked today cause I got my first full chinup from standing (not hang yet, but I didn't have to jump) which was awesome since I've never been able to before. And I've only been doing xfit for a month!

pre-opt wu+cfwux1
(hang snatchx1,ohsx1,snatch balancex1,ohsx1,snatchx1)x5-64,74,79,84,89
wod-129,134.5,139.5,144.5,149.5,154.5,159.5x1
post-fat bar bench press 5,4,3,2,1
158,172,183,192,202

Comeback to CF after a years break!

3*(35,35,35,35,40,35,35) all in kg´s

Johan

DJ,
Nice dig, and I expected it! I've got more rounds to fire, but they wouldn't be welcomed here! I will tell you I have a CG buddy that just got back from the Gulf after a long deployment in a NAVAL Unit. Good to have him and his unit back.

All the best to ALL branches, we all fight together. Semper P!

TDF: 111, 115, 131, 145, 161, 165, 181
JMJ: 95, 111, 115, 131, 145, 161, 165
AJD: 45, 65, 111, 115, 131, 145... Feeling a twinge in the forearm on 161 and didn't want to push it

push-press
50-60-70-80.(2x)- 80.F-70-70 kg
Glad for the non-metcom day today.
have fun, Johan

M/30/80kg
CFWU
50,60,60,60,62.5,62.5,65 - kgs
Did anyone find the 2nd and 3rd reps easier in each set?

3x(115-125-125-135-145-155-155)
I then helped the gym staff move the squat rack (they were waiting for me to get done in it!) and 4 nautilus machines to new locations.

Then I ran 1.25 miles.

Good day!

bw 71kg

cfwux1

March 22 30,35,40,45,45(f),40,42.5 kg
May 01 40,42.5,45,47.5,47.5,47.5,47.5,45 kg

WOD
3x115
3x135
3x135
3x135
3x135
3x155
3x155

40yom,72",200pds

115x3, 135x3, 145x3, 155x3, 155x3, 155x3, behind the head 155x2.

197/3 207/3 217/3 220/3 225/3 230/3 235/2

last time 3RM was 170....today 185. had one set left and could have gone heavier but I ran out of time. form improving also..the instructional videos have really helped! keep 'em coming!
going back later to make up yesterdays WOD.

3CFWU15
115(3),125(3),135(3),145(3),155(3),165(3),175(fpf)

m/47/170

Last week did 7 sets back to back of push press/bench press at 185#'s.

Today:
Back Squat
255 X 3
275 X 3
275 X 3

Deadlift
255 X 3
275 X 3
305 X 3
305 X 2
Should NOT have done that last set.

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

14 rounds

185,195,205,205,205,195,185 (warm up 135x5,165x5)
All sets cleaned from floor.
2-3 min rest.

M/48/5'10"/170

Push Press

3X 95
3X 95
3X105
3X115
3X120
3X125
3X135
------------------
Compare to 070322

M/48/5'10"/175

Push Press
3X45
3X65
3X95
3x95
3X95
3X95
3X95
---------------
070128

Male/48/5'10"/176
Push Press
3X75
3X85
3X95
3X105
3X95
3X95
6X95

M, 27, 6'1", 125#
65, 75, 75, 80, 75, 70, 70
15min
I need help w/my wrist. My right wrist hyper extended. What's the proper grip and positioning? What are good warm-ups and stretches for the wrist?
Jae

31/m/225

185x3
155x3
165x3
175x3
185x3
195x3
205x2 (failed on 3rd)

This was my first time doing these, so I started off too heavy. I was able to do it but felt I was sacrificing form and just muscling it up. Dropped the weight to get form down and worked my way up. Could not crank out the 3rd at 205.

The little spot in my back started telling me during the warmup that its not ready for push-press yet so...
Front Squat 7x3 135# A2A
Please god, no legs tomorrow.

115x3
125x3
125x3
125x3
125x3
135x3
135x3

27/165

135
135
135
145
175
185

got burried by 205 yet again
then by 185

135

220# 41 YOA

155
165
175
185
195
205 PR
215 PR

39yof, 145lb
Did Thai boxing yesterday so shoehorned Monday and Tuesday's WODs into one session:

Push Press; 7 x 3 reps
20kg (44lbs)
30kg (66lbs)
32.5kg (71.5lbs)
35kg (77lbs)
(Fail on 37.5kg / 82.5lbs)
35kg (77lbs)
32.5kg (71.5lbs)
30kg (66lbs)

21-18-15-12-9-6- and 3 rep rounds of: Dumbell swings (substituted 16kg / 35lb dumbell for 55lb kettlebell)
Pull-ups (used 25kg assist on the assisted pull-up machine – sets broken)

15:30

Too tired even to do my stretches after this!

172#/6'0"/m/34

First time I've done this one - and I learned something:

Starting from a hang clean is considerably more difficult than starting from a full clean!

I thought I was making everything easier for myself my starting with the barbell on a waist-high plyo box, then hang-cleaning to my chest. I eventually realized that getting the hang cleans up was more difficult than the push presses themselves! From (2) on I did full cleans and found everything WAY easier. Next time I going to get 70kg.

1. 50kg
x. 60kg (0,f)
x. 60kg (1,f)
x. 60kg (2,f)
2. 57.5kg
3. 57.5kg
4. 60kg
5. 65kg
6. 65kg
7. 67.5kg (2,f)

45 / 179

CFWU x 3

as rx'd

135-145-155(PR)-135-135-135-135

28 yom, 190 lbs

45, 65, 95, 115, 135, 145, 135, 95 lbs
(lost track and did an extra set)

32/M/72"/157

Push Press
Warmup:
85 x 3
95 x 3
115 x 3
135 x 3

Work sets:
7 x 145 x 3
last set failed on 3rd rep
next time going a bit heavier

Female beginner, 28y
3x20kg (three sets)
3x25kg (two sets)
3x27.5kg (one set)
2x30kg (failed on the third rep)

only three weeks ago I couldn't even lift 25 properly. crossfit ROCKS!

Did WOD from a few days ago.
HSC 65# 12 Reps
PU 7 Reps
# of rounds in 20 minutes:

7 rounds + 9 HSC (completed for a total of 8 rounds).

in lbs.
75/85/95/105/115/115/115

M/31/193

At hotel gym/room
3x20 GDH situps/back ext
3x10 Lat pull (needed some pulls)
back to room to do 5x5 HSPU

30/M/200

Bike to gym

CFWU x 3

Lame performance today. Someone took the jam out of my dougnut

155 x 3
185 x 3
205 x 3
215 x 2
215 (missed)
205 x 1
185 x 3

Front squats up to 225 x 2

More HSPUs in the future to remedy this

88x3
110x3
110x3
110x3
110x3
110x3
130x3

Cleaned from the ground. A 25% increase over the last time we did this. And 3 muscle-ups for fun.

135 lb the first 4 sets.

130 the last 3

37yoM/5'8"/149 lbs

95/95/105/105/115/95/95

Disappointed. Just didn't feel right today.

M 33/170

cfwu x3

6 x 3 @ 135lb
1 x 3 @ 145lb

will start heavier and try to move up.
got smoother as the sets progressed.

Did my usual warmup
Started with 95lbs set 1, 115 set 2, 135 set 3, 155 set 4, 160 set 5, 165 set 6, and 175 on set 7. Not too shaby I think. Then I did 45 min on the treadmill, 15 min on rower and then did some abs. CrossFit, HOOAH!!

cfwux3
95x10(wu)
135x3
165x3
185x3
195x3
205x3
205x3
215x1,failed

50/198

115-135-145-155-155-145-135
Cleaned from the ground.

Nice one Irene! Just started on my fifth week of Crossfit so I'm right there with you.
30kg is respectable for a beginner!

RWB Fire Engine 7 in Breckenridge, Colorado. Crosstfittn' @ 10,000 ft.

CFWU X 2

Cpt. Scovil
42/M 95, 105, 115, 125, 125, 135(PR), 135 X 1

D/O T.J. (1st time crossfit)
38/M 95, 105, 115, 115, 125, 135, 135

FF/P McNeil (1st time crossfit)
28/F 45, 45, 50, 55, 75, 75, 75

cfwu x 3

95x3
115x3
115x3
135x3
135x3
115x3
115x6

Modified workout

1.7 mile run
7x3 95 press
1.7 mile run
50 burpees
1.7 mile run

total time - 80 minutes

HOOYAH
Go Navy

M/44/72"/185

135x3
185x3
215x3-(PR I think)
215x3
215x2
205x3
205x4

#145 Cal:
hey Cal, thanks for the encouragement! it feels good to see my strength improving, it's just such a great lovely feeling!
you rock! great numbers!

thai box is great fun, isn't it? I'd like to give it a try sooner or later. but I'd better get myself in a better shape or they'll kick my ass on my first lesson :-)

all in lbs
95x3; 115x3; 135x3; (145x3)5...stayed with same weight to work technique and acceleration.

Mixed in yesterday's WOD after...or at least a lazyman's version

21-15-9 of
KB swings
Pullups

Result: 12:43...pullups kicked my butt.

28/M/185
CFWUx3

95x3
115x3
135x3(for remaining 5)

No hernia, but Doc said keep it light for the week.

Age 34
BW 145#

145, 150, 155, 160, 160, 160, 160x2 155x1

Is this as much weight as we can do for three?

Thanks

started too conservatively -
85/90/98/108/113/118/125/130/135/140(2)PR
pre: cfwu x 2, bwu x 4 with dowel and 20# bar followed by OHS flexibility work with dowel rod in door frame.
post: fat bar bench press 5,4,3,2,1 maxed at 182 and could have gone a bit heavier had I had a spotter.
45 y/o male 158#

M/24/153#

CFWU
95#x3
95#x3
95#x3
105#x3
105#x3
105#x3
115#(f)

35/198
done in 10 mins
95#x3,115,135,145,155,160,170,175

M/31/6'0/193

95x10 warm up
135x3
135x3
145x3
155x3
145x3
145x3
145x3

Finnished with 2000 meter row... 35 sit ups, 35 push ups, 35 back extensions...
Hoping for bench and deadlifts tomorrow!!!!!!

Warm up: Row 500M, CFWU x 3, 3 pull ups, 5 ring dips per round. Push press 45lbs x 10.

Push Press:
75lbs x 3
85lbs x 3
95lbs x 3
105lbs x 3
115lbs x 3
125lbs x 3-3
3 minutes rest per set.
Short foam roll cool down.

Compared to 070322: one more set of 3 at 125lbs.

SASSASASASASASASASASASASASASASASASASASASAS

cfwu 3x15 (some 20 pups and situps) 3x10

Push press 95# (3) 105# (4)(concentrate on dip and drive)
Abs/back 25/25/25/25
Rotator cuff 3x10
hams--2x15 (1x25)

95
105
115
125
135
135
attempted 145 but failed
finished with 135

CFWU 3x15

115# x3
125# x3
125# x3
135# x3
135# x3
155# x3
165# x3

26m/220

155
165
175
185
195
205 x1
205 x1
205 x3 -behind the head

WU- 4 hours of yard work- raking, mowing, weeding, planting

WOD-
45-75-75-85(Failed on 3)-80-80

Kate

I actually did do 7 rounds. The last one was 80 lbs also.

Kate

27yo 200lbs

CFWUx3

135
185
205
225
225x2
205
205

anyone else feel like Diane is coming tomorrow?

BW=206, 47 yom, 72"
cfwu 3 sets 5reps

95-115-125-135-145-160-175

45
65
75
89 (failed at clean) 75
75
75
75

Didn't have a good assortment of plates in the garage gym to play with weight

----------K!NGS-K!NGS-K!NGS----------

Kalani Ng
26 y/o, 195lbs
sets 1-3=135
sets 4-7=185

----------K!NGS-K!NGS-K!NGS----------

2 X 3 95#
1 X 3 105#
1 X 3 115#
3 X 3 125#

Joe

I was afraid to fail, or I would have tried more at the end.

Thank you Dammit for the idea about a strategy for these. Nice work Irene and Kate!

Warmup - 1 hr Tae Kwon Do (kicking, kicking, kicking and a bit more kicking, with punches in a deep horse stance and some really old forms from 8+ years ago to finish off).

CFWU x 3
PP: 20 kg, 25, 28, 30, 32 (old PR), 34, 40-F, 36-F, 35 (new PR)

34 kg felt so good I got a bit too ambitious - forgetting sometimes that I'm working in kg, not in pounds so the increases per unit of weight are bigger!

Hey-

WOD: 115/135/155/165/205x2/185/185

From rack, PP turned into SJ at higher weights.

Still not feeling right from hard weekend.

-K

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

153,163,167,173,177,183(PB),187,189.5x1

Pre-(hang snatchx1,ohsx1,snatch balancex1,ohsx1,snatchx1)x5=64,84,94,98,108
Post-Fat bar bench press= 172x5,184.5x4,194.5x3,204.5x2,217x1

Lots of numbers today, some of them are encouraging. Much pain in shoulder and neck for push press.

44/176

3 x 143, 154, 165, 176
1 x 187, dropped bar on the way down to reset
3 x 192.2
3 x 200.5

95-95-105-105-115-115-115 bw 150

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

Glad I stuck with 165 on the last set, it was work !

31/M/196

500m row
CFWU x 3

95 x 5
115 x 5
115 x 5
115 x 3
95 x 3

95#
115
125
125
125
135
145

concentrated on form

When the WOD prescribes Pullups and you can only do like 3 at a time how should I approach the WOD?

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

95
115
135
155
165
145
145

same as last time

135 155 175(2) 165(2) 155 155 155

500m row
31yo male 275lbs

95lb
115
125
135
145
155
175

M/39/6'3"/200
95x3
115x3
125X3
135X3
145X1
140x3
140x3

completely unrelated but does anyone have any ideas on where i could get a climbing rope for pretty cheap? i found them online but they're expensive, thanks guys

22yrs/180lbs

115 lbs
123
135
145
145
155 failed on last rep
145

Started heavier than last time, but still can't complete the set @ 155

34/175
Jake Laura
115 45
115 45
125 50
125 55
135 55
140 60
145 65

135
140
145
155
165
175
185 (missed both 2nd and 3rd)

Jeff #198 - Do jumping pullups or assisted pullups or whatever it takes to get your chin above the bar.

155
165
175
185 (2 reps)
175
165
155

M/24/185

135
155
165
175
185
205 (fail)
185 (fail)

CFWU x 3

65
85
85
95
105 (broken, dropped to 95 to do last rep)
95
95

26yom, 175#

95
115
135
145
155
165 (fail)
155

combined today wod with yesterdays, so 31:25 for time, and press weight was 155/165/175/185/195/200/205
then swam for 20 minutes, wanted to go longer but the shoulders were screaming

M/163/24YO

1: 135
2:135
3:145
4:145
5:155
6:165

I didnt feel to strong on these today. I really need to work on the form for the dip. I tend to get out of my toes a little too much, and it causes my knees to go too far forward. Any advice?

opps, correction:

6: 155
7:165

Forgot to list that last set. Can't wait for tomorrow

18 yo/m 210lbs

failed 3rd rep at 235
completed two sets at 225

Adc
BW 70kg
50kg 3
55kg 3
60kg 3
65kg 3
67kg 3
70kg 2F[Push Press],2F [Push Jerk]
70kg 3[Push Jerk]
[No Rack so had to P Clean up;but still saw 5kg improvement]

Dian
BW 53kg
20kg 3 [Press]
20kg 3 Push Press
25kg 3,3 Push Press
27.5kg 2F
25kg 3,3,3

also ran a post WOD 4 miles.

F/45/115

95/110/115/117.5/120/122.5(only 2.5 reps)/115

Warmup: double-unders and ab wheel

F / 50
6th week of Cross Fit
30-30-40-40-40-40-40

added a 2:00 row before each WU circuit

Climbing today before work, will get to these tomorrow.

50yom/168lbs.
I'm a day behind ,did swings & pullups
45lb.dumbbell
17:30

cfwu 3rds 10,12,15 reps respectively ohs, pushups, situps, handstand hold in secs, dips and jumping pu's

push press
95/115/135/155/175/185 (felt tightness in back so dropped to 85x5x3 for form)

33M / 185# / CF #86 / CFT 795

CFWU

Push Press x 3: 135, 145, 155, 165, 185pr, 195(fx3)

Same as last time.

BW 58kg

20, 25, 30, 35, 35, 40, 42.5kg

same max as last time

Ran 2 this morning.

3x125
3x135
3x145
3x145
3x155
3x165
3x175

Mark BW 159
65 x 3
95 x 3
115 x 3
125 x 3
135 (f)
135 x 3
140 x 2
140 x 3 (PR)

31 M - 195lbs

CFWU x 1

135/145/155/165/165/170/172

Neil: 89 109 111 116 130 135 140(failed on #3)
James: Shoulder still giving trouble
5x5 65lbs.

Male
Age: 30
Bwt: 133

CFWU x 3

WOD as RX'd
95 x 3
105 x 3
115 x 3
115 x 3
120 x 3
120 x 3
125 x 3 (PR)

Up to 120. Problems keeping heels planted during the dip.

135 x 3
155 x 3
175 x 3
195 x 3
205 x 3
215 x 3
225 x 2

##############################

135x3
145x3
155x3
165x3
175x3
185x3
195x3

35/M/205
135
155
165
175
165
155
155

33/F/138
45
50
55
60
60
60
60

135x3
155x3
155x3
165x3
175 fail
155x3
170x1(pr),165x2

43yoa / male / 200lbs

as rx'd

135 x 3 for 7

095, 100, 105, 110, 115, 120, 125(2,F)

28/F/105#

CFWUx2- pull-ups
burgener WU

made up last weeks WOD:

AMRAP in 20 min of:
45# HSC, 12 reps
7 pull-ups (kipping)

12 rounds

serious grip issues! now I know what ya'll were talking about!

push press 3-3-3-3-3-3-3

45x3
55x3
65x3
75x3
80x3
85x3
95x3 (ties PR)

probably could have set a new PR today had I done this before the HSC/pull-up WOD, but I just wanted to get that one over with.

Got introuble at my gym again today. This time it was for using the light bars for aerobics classes to do the Burgener WU, after they threw out the broomstick I had been using. Then 5 min later I got introuble for wearing my CrossFit shirt at the gym. My gym hates crossfit.

bw:110

50-55-65-70-75-80(2)-85(1)

39 yom, 165#
65,85,95,105,115,125,135.

N: 70/75/80/85/90/95/100
J: 125/135/145/155/165/175/185

21/M/145#

1. 95x3
2. 125x3
3. 135x3
4. 135x3
5. 135x3
6. 135x3
7. 135x3

week 8 (1/2 week)

6-4-3-1 of 55 lb. dumbell swings and pull ups
3-3-3-3 of push press, 95/95/115/135

Maxed at 145lbs.

Run to gym - 1:25 (new PR)

As rx'd - 135, 155, 185, 205, 225 (failed on 2nd rep), 205, 205

need to explode faster, drop faster, and lock arms more confidently next time.

M/28/225#

185#
185#
185#
205#
205#
205#
215#

DL PR 338 (2 pounds shy of 2x bodyweight)

PP 135 3 sets, 145 2 sets, 135 2 sets
Tenille thinks I wasn't closing my hip... she's probably right as usual. Will start lighter next time.

26/M/205.5

125
135
145
165 (fail on 3rd)
165 (fail on 1st)
155x2 145x1
145
145

31/m/205

155/185/185/185/185/185/185

135x3, 145x3, 155x3, 165xf, 155x1, 155x3, 155x3, 155x2

39yom/195

110
125
130
135
140
145
145

33 yo 6'1" 170

90/95/110/115/120/125 fail/115/115

95 x3 x 3
105 x 3 x 3
95 x 1

worked on form and overhead squats c bar

elliptical trainer x 500kcal

95*3
115*3
125*3
135*3
145*3
155*3
175*1(failed on 2nd)175*1(push jerk)

27/m/215

135
145
155
165
175
185(2)
195 failed
155x5

135
155
165
175
175 (failed rep 2)
165
165 (failed rep 3)

This is my first time doing this exercise.
1.75
2.85
3.95
4.95
(decided to drop it down to work on form)
5.65
6.75
7.75

125#
125#
135#
145#
155# (I could only get 2 of these last time)
155#
165# (PR by 10# - pretty sweet holding your body weight over your head!)

Age 29
BW 165#

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

Plus 7 sets of 10 GHD Sit ups

135x3
155x3
160x3
175x3
185x3
185x2
185x2
175x3

First WOD for me

Male/37/153#

95x3
105x3
115x3
125x3
125x3
135x2.5 failed the last rep
125x3

95
115
135
155
165
170 - 2 PP, 2 JK
170 - Clean - PB

Ring work later tonight

45M/235

185,185,185,205,195,195,195

Steve

65
85
95
105
115
125
135 (barely!)

Back pinches a little when I start to get heavy. More core work needed I suspect.

45m/130

75,90,100,110,120,125(failed 3rd att.), 125 (failed 2nd att.)

35/M/167

CFWUx1
30 Push-ups

Push Press
95x3
95x3
95x3
95x2 (failed on third)
85x3
85x3
85x3

Pull-ups (50# assist)
x10
x6
x5

Run 800m - 3:32

#139 go to your local book store and get Stretching Anatomy by Arnold G. Nelson and Jouko Kokkonen.

22yom/6'2"/214 lbs
Push Press 3-3-3-3-3-3-3
132 x 3
152 x 3
172 x 3
192 x 3
203 x 3
213 x 3
225 x Nope (keep getting greedy)

23 yom/ 5'8 / 185

As RX'd

3x135
3x155
3x155
3x185
3x185
3x205
3x225

34/m/184#

95 lbs x 3
115 lbs x 3
125 lbs x 3
135 lbs x 3 (PB)
135 lbs X 3
145 lbs FAILED
135 lbs X 3
135 lbs FAILED (GASED)
115 lbs X 3

Also tested my homemade rings today, with ring push-ups between sets. Didn't do a face plant so they passed that test.

1/3 cfwu, 5 x 135

155-175-185-190-195-200(pr)-210(pr)

5 mins later did "Nancy". Oof.

d - 28m/170

185,190,195,200,205,210,215(1)

j - 33f/120

65,85,95,100,105,110(pr),115(1)

Did this WOD on Friday getting max up to 155lbs...

so today was

CFWU minus pullups
10 pulls
10x3 pulls @ 25lbs
10x3 pulls @ 15
10x3 pulls

about 20 minutes, no kipping (still learning how)

then toned down WOD 7x3 @ 95 lbs

tomorrow should be a good one...

+ 25 /// + 15 lbs btw

CFWU x 3

WOD:

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

95#
105#
105#
115#
115#
125#
95#

Did yesterday's wod this morning as rx'd, 16:40.
Today's wod after CFWUx1
45x10 pp
95x5
135x3
150x3
160x3
170x3
175x3
180x3
185x2x1
190x2

30/m/5'11"/185

CFWUx3

145x3
155x3
165x2(f on 3)
160x2(f on 3)
155x3
155x3
155x2(f on 3)

Much better than last time...

24 Male, 150 lbs

85
95
105
110
115
120
120

Probably could have gone a little heavier throughout, but I wanted to concentrate on perfect form. Plus I had no spotter =(

I enjoyed this workout and I"m looking forward to improving and putting up the kind of numbers the rest of you are!

I killed it today! I am starting to notice my endurance is getting better. I am resting much less too.
26/m/5'9"/182

First 3 sets:135X3
Next 2:145X3
Last 2:150X3
16:20

CFWU x 3
Did yesterday's Workout and today's.
Yesterdays:
Time of 8:11 with 35 pound DB. Pull Ups with slight kipping.
Todays:
65x3
95x3
95x3
105x3
105x3
105x3
115x3

30/m/6'2"/188

95
105
115
125
130
130
135 f on 3

26/f/5'10"/130

45
55
65
60
60
60
60

115
125
130
135
115
115
120
didn't go as heavy b/c someone said I should check my form.

back after five days off for my sister's wedding

3x 155
3x 165
3x 175
3x 185
2x 195 (pr weight)
3x 185
3x 175

Me
CFWU x 2.5 (weight got free didnt want to miss the chance)
3*
95
105
115
125
130
133 (failed)
130

Her
45
55
60
65
70
75
85

Wolfpack on the prowl! Way to go fella's.
135, 135, 145, 155, 165, 165, 165 (f)
CS-05 '96

30/m/155

95 X3 - warmup
115 X3
135 X3
145 X2-F
135 X3
140 X3
140 X3
140 X2-F
135 X3
135 X3

My back was sore. I can tell the right side isn't as strong as the left. There are sore muscles in my back I wasn't even aware of before. This wasn't as strenuous as other WOD's but man did it tax me.

45/45/45/55/65/75failed/65

30, 40, 50, 60, 65, 70 (f), 65 lbs,

BW=150

Worked 135 to 160.

-D.

155,165,175,185,195,205(fail 3rd rep),185

95x3
105x3
115x3
125x3
135x3
140x2 (failed on 3rd)
115x3

1)135
2)155
3)175
4)175 x2.5
5)155
6)155
7)155

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

36/M/180

CFWU x 3
3x100
3x110
3x120
3x130
3x140
3x145
3x150 Best by 10

Skill work: (With my new Pendlay Bar!!!!!!!!, Thanks Glenn!)

Power Cleans
Cleans
Hang Power Snatch
30 each (WOW, Bitchin Bar!!)
Worked on the split... Work in progress...

Rope pull crunches
GH Bridges w/20# m ball
Supermans
30 each

I really like my new Pendlay bar...

135 x 3
135 x 3
135 x 2 (didn't explode at all on third rep)
125 x 3
125 x 3
125 x 3
125 x 3 (Finished strong. Good explosion)

Note: don't take the grip too wide - tweaks shoulder.

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

29 yo male 216# 6'4.
Form was not as good as it should have been. Push Jerk on the 2 heavier sets.

60kg / 135#
60kg / 135#
62.5kg / 140.5#
65kg / 146#
67.5kg / 152#
62.5kg / 140.5#
60kg / 135#

65/70/75/85/90/90/90

kinda disappointed with this workout, i didn't do as well as i hoped, but it was the first time i've tried a heavy push press here.

95x3
135x3
155x3
160x3
165x1, fail, fail
155x1
160x1

followed up with some front squats and pushups since i was annoyed with my lift max, was aiming at 185 and just didn't have it.

41M/155

WU:2 mile run to gym
CFWU x 1

3 x 95,115,125,135,145,155(f), 1 x 155

Run home

M 45 205

125x3
145x3
165x3
180x3
190x2(F)
145x5

115-115-125-125-135-135-155(pr)

95/115/125/135/145/155x/150

Wt: 208#

135x3
135x3
145x3
145x3
155x2(failed on 3)
145x1(failed last two)
135x3

As rx'ed

185
185
195
195
195
195
195

All x 3 except last
65
95
115
125
135
145
155 x 2 - failed on 3

Mike: 135/145/155/165/175x1/135/135
Erin: 75/85/95/105x2/105x1/95/95

warmed up with shoulder exercises and then a couple of 45# push press but shoulder hurt so I ran a 5K - 27:21

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

95, 105, 115, 85,85,85, 85

Age: 31
BW: 174

Burgener W/U.

Should have strategized a little better on this one:

3 x 45
3 x 75
3 x 95
3 x 115
3 x 135
Felt a little tweak (same one I always have) in my right trap/rhomboid so I stopped here. Wouldn't have gotten more than 145 up.

95, 105, 110, 115, 125, 135, 140

short on sleep and time, tried rushing it - no good.
154/174/184/189X2

50 yom; 225#

95# x 5 as warm up

115 x 3
125 x 3
135 x 3
145 x 3
150 x 3
155 x 2 - failed on third
155 x 2 - failed on third, though it was there, it wasn't

WU

95x3
105x3
115x3
125x3
135x3
145 - fail
135x3
140x2

5 x 10 Burpees
100 Jumping Jacks

208/28 y/o male

135
155
175
195
205
205
205

208/28 y/o male

135
155
175
195
205
205
205

did this one yesterday

25/M/200

155, 165, 175, 175, 180, 180, 185
old PR was 175

CFWUx3
(next time also do Burgener warmup)
5x45 warmup
95-105-115-125-135-135-135

as Rx'd
5:11

Then
Push Press 3x3x3x3x3x3x3

95-105-115-125-135-155-175

as Rx'd
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups
5:11

Then
Push Press 3x3x3x3x3x3x3

95-105-115-125-135-155-175

95->185 (pr)

144lbs/30yoa

As Rx'd

95x3
105x3
115x3
125x3
130x3
135x2 (didn't attempt 3rd as 1 and 2 were slow)
115x3

Moved up 5 lbs (previous best 125x3)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

WOD as rx'd

115
135
155
165
170(once)
160
160

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

BWT 143 lbs

7:35
sub'd:
144 lbs deadlift
GHD sit up's (parallel), first time doing these in a workout, felt a strong pull in my low back when doing them (need practice)

post:
for time
1 km row
20 burpees
20 jumping ring holds
500 m row
10 burpees
10 jumping ring holds
14:17

115/135/145/155/165/ - Stopped because sharp pain in right shoulder

previous: 115/135/145/155/165/175/180-fail x 3
previous: 95/105/115/125/135/145/155

26yom/68kg

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

- 60kg
- 65kg (equal PB)
- 70kg (PB)
- 72.5kg (PB)
- 75kg Fail (1 rep)
- 70kg Fail (2 reps)
- 67.5kg

cfwux2

95x5
115x3
125x3
145x3
155x1, fail

had to go to class, cut it short.

27/F/140

CFWU x3...
60x3
60x3
60x3
60x3
60x3
60x3
60x3

95x3
115x3
135x3
145x3
155x1
155x1(fail)
155x2

Then Chest and Triceps

65, 95, 115, 135, 145, 135, 115

Did on 2 May after the DL, sit up workout.

30/85Kg/M

25kg *3
27.5kg *3
30kg *3
32.5kg *3
35kg *3
37.5kg *3
40kg *3
42.5kg *2

Playing catch up- done on 5/2 after other WOD-

115
135
135
135
135
115
115

Charity-87-96-101-111-111-111
Finished w/ 67# burnout max SP then PP then PJ
sp-10, pp-8, pj-5

Push press

50kg x 3
60kg x 3
70kg x 3
80kg x 3
82kg x 3
84kg x 3
86kg x 1

95
100
105
115
120
125
130

all x 3

3X95
3X115
3X135
3X145
3X155

-Performed on 5/2, coming back from illness, catching up, did two WODs
-WU: joint mobility, samson stretch, 10 OHS, BE, SU, dips
-WOD 1: 21-18-15-12-9-6-3 of 55# DB swings + pullups
Time: 12:20
-Short rest, did 3x10 straight leg raises
-WOD 2: 7x3 push press ME (115-115-115-125-125-130-130)

Definitely dropped a few hard earned pounds in 3 days off from sickness, didn't eat much or train at all

135,135,135,155,155,155,165

Push press 3 reps, 7 times

56/M/195 95,105,115,125,135,140,125

46/F/125 42,47,47,47,52,47,47

42/m/168

140 150 155 160 165 170 175

woo hoo, PR!, could have went up

CFWUx2, BW 128

80/85/90/95/100/95/95

100 is a PR for 1RM, let alone 3RM...tried for 105 but my heart/arms weren't in it. My 1RM for jerk is currently 100 also, which tells me that with technique it could be higher too.

3x95
3x115
3x135
3x155
3x175
3x195
3x205

70x3
90x3
110x3
150x3 (4 sets)

36/m/190#

95-95-100-105-110-115-120

Push Press:

127 x 3
132 x 3
137 x 3
142 x 3
147 x 3
152 x 2 (failed 3rd rep)
152 x 1

168/m/22

135x3
155x3
165x3
170x2xfailure PR
170x1x 2 failures
160x3
150x4

29/163#/M

3 x 105
3 x 105
3 x 125
3 x 135
3 x 145
2 x 155 (failed on 3)
3 x 125

Wednesday - pack workout

Skill work: seated m/u transitions, hspu 3x5 to pad, ring pull ups, row 500m 1:57 (513m 35 cals)

This is the pack version of Brand X 9am workout - done at 6pm.

Run 800m (960M 5:11)
20 Wall ball #14
Run 600m
20 Box jumps 20"
Run 400m
20 Ring Dips
Run 200m
20 Toes-to-bar

I think my time was 25:11.

cfwux3
#s
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 2
125 x 3

Age 51/BW 240#
done after Deadlift and GHD situp workout of 070503 (forearms and quads pretty much fried)
95/115/135/125/115/115/115 for rounds of 3.

20 yom 198lbs
as rx'd
135
140
145
150
155
155
165-needed a spot, woulda failed on #2 & 3

27m/200#

cfwu x 3
45x8
75x6
95x3
105x3
115x3
125x3
135x1 (FAIL)
115x3
95x3
45x6

45/M/6"/220lb

cfwu x 3

135x3
145x3
135x3
135x3
135x3
135x3
135x3

as rx'ed:

45kgx3
55x3
65x3
71x3
75x1
71x3
65x3

37yr old m 5-9 185
135x3
145x3
155x3
165x3
175x3
185x3
205x3 little bit of a jerk on 2 and 3

Shoulder Press
45 lbs. x 20
65 lbs. x 15
95 lbs. x 10
135 lbs. x 6

Push Press
155 lbs. x 4
185 lbs. x 2
175 lbs. x 2
165 lbs. x 3
165 lbs. x 3
165 lbs. x 3
165 lbs. x 3

Pull-ups
12, 10, 10

Clean and Press / Back Extension
135 lbs. x 4 / 30
135 lbs. x 6 / 30
135 lbs. x 8 / 30

willp
28 yom, 248lb, 28 bf
push press
135lbx3
7 sets all 135lb

no cfwu, but had been on the move all day, so was fairly ready to go.

Only had a 105lb barbell so did 7x7 with 2-3 minutes in between.

3x

95
115
135x1, 2 fails
125
125x2, 1 fail
115
115

95
115
125
135
140
145
150 x 2

145 X 3
157 X 3
167 X 3
167 X 3
167 X 3
167 X 3
167 X 3
from the floor at work I think 12# more than last time at home fron the floor also.

Hey
as rx'd

135,155,175,185,205,215,225

41 yom 245#

Mark

Jeff-@work-131-151-166-171-171-171
Max consecutive reps (sp,pp,pj w/ 96#)
sp-14,pp-7, pj-7

95x3
115x3
"
120x2--weak!
115x3
120x3--better
125x3--really had to press out at the top

Overall, about the same as last time.

Jen working set 80#
Andy working set 135#
Jaimie working set 105#
Paul healing.

155-155-155
165-165-165
175-175-175
185-185-185
195-195-195
205-205-205
215-215-215

late post...
32M/190
cfwux2
7(135x3)

95, 115, 135, 145, 155, 165 (f,f,f), 160 (2,f) vs 95, 115, 135, 155 (2,1), 155 (1,1,1), 145, 145 3/22/07. 10 min ellip wu 17/17. ran 2 mi at 7 mph after.

22 yo m/170 lbs.

115-135-145-155-165(twice, failed third rep)-145-155

Late on this one
135 x 3
155 x 3
175 x 3
185 x 3
195 x 3
205 x 3
205 x 3
Tried 225 after wards 1 rep than failed

bw 149#
105,115,125,135,140,140,140

35y/o M/152LB

75 x 3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 1 (fail) 115 x 2
115 x 3

36/M/198

CFWUx2

135
155
165
175
185 - PR by 20 lbs!!
185 - fail on rep 3
170

95/115/135/135/115/115/115
wu=30 min hard elipitical, cfwux3

23/m/175#

Push Press 3-3-3-3-3-3-3
135 x 3
175 x 3
185 x 3
195 x 1
195 x 2
185 x 2
185 x 1

Max'd out too soon.

120x3
130x3
140x3
150x3
150x3
150x3
160x3

On May 2:
135, 135, 145, 150, 155, 160, 165 (failed last rep)...all X 3 of course...

37, m, 180 lbs.
95x3
115x3
135x3
145x3
145x2
145x2
135x3

M 31/215

135
165
175
185
195
195 fail on 3rd rep
185

Followed by bench press burnouts and a hard 2 mile run

CFWUx2
As Rx'd: 85, 95, 105, 110, 115, 125, 135

Then front squat: 115x8, 135x8, 155x6

(gym closed before I could do much)

70x3
70x3
75x3
80x0
80x1
70x3
75x3
75x3

75 x 3 x 7

95-105-110-115-120-125-130
M/151#/23yo

DB's
3x40,60,80,90lb (180)
(w/90 had to lift 1 at a time)

40kgx5reps (limited weights available - 10kg only)
40x5
40x5
40x5
60kg fail; 40x5
40x5
40x5

Age 35
BW 183

Last time: 145,155,165,175,185,190(f),175
This time: 135,155,175,185,190x1,185,175

125/135/135/135/145/145/145

95/115/135/135/135/135/135

cfwux3
65, 81, 96, 101, 111, 111,
wrist problems = stoppage

45-65-95-115-135-155(f)-135

m 34 bw 160

95 x 5
135 3 (warm ups)

155 x 3
165 x 2
165 x 2
160 x 3
160 x 2 (just missed lockout on 3rd)
160 x 2 (just missed lockout on 3rd)
160 x 2 (tired. 3rd one not close)

Improvement from March 2006 WOD but not as much as I wanted. I would like to get 165 or even 170 for 3 for multiple sets next time.

(done 5/7/07)
3x135,145,155,165,175(pr),165,165
Felt really strong coming off two rest days. Trounced my previous effort.

As rxd (no rack so had to start each set with a clean).

120
130
135
140
145
150
155 (pr for 3 reps)

My 2nd time doing this exercise and improved 5,5,10,15,15,20 & 20 pounds per set from last time.

55
60
65
65
70(failed on 3rd)
70
75 (failed on 3rd rep)

135x3
155x3
165x3
170x3 PR
175 fail
175 fail...D@MN IT
155x3

155x3 135x3 135x3 95x6 These were done as punishment for missing at 175#!

CFWU * 2
95,105,115,125,135,135,130,130

44, 5'11", 198lbs
155, 165(3 rep PR), 175(1), 155, 165(1), 155, 165(1)

1-3x95
2-3x105
3-7 - 3x115
*good form overall...try 125 on 4th set next time

65, 85, 95, 105, 115 (2,F), 115 (2,F)

115, 120, 125, 120, 125, 130, 135 X1 then fail

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Jrock,
The article you qoted is by Jon Gilson of againfaster.com. It is a good one....

Can anybody inform me what to do to up grade a discharge from 1974 when I went in to lose weight because of complacation from removal of cartlege and the dislocationing of the HIP when I pivot and turn and the replacement of the LateralLigament to the Bone with MONKEY GUTs that at times the right side collaspses and I fall to the Ground I went in a 4/F (25)yrs old 250 pds when in Boot Camp I volenteered to be the Laundry Prv and was out of the LEAVE PASS instructions