August 10, 2007
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
The shoulder press is to the push jerk what the strict pull-up is to the kipping pull-up. The analogy holds across a score of physical and physiological attributes.
CrossFit Powerlifting Certification, Mark Rippetoe - video [wmv] [mov]
Posted by lauren at August 10, 2007 7:16 PM
Ohh, my wrists are quivering already. I can see this taking over an hour!
oooh this looks fun! tomorrow is my scheduled rest day. will make it up on saturday, can't wait!
Do we do one set of shoulder press, followed by one set of push press, followed by one set of push jerk all with the same weight or do we split the exercises up?
If there is anyone who is having trouble with the technique differences between the 3 lifts, there's a great video in the Exercises & Demos section that shows all 3 being performed at once.
You do all of the Shoulder Presses, then all of the Push Presses, and finish with all of the Push Jerks
just to clarify because the video isnt loading for me, the push jerk is the same as a push press, except with an extra dip, catch and extension?
just wanted to know what a push jerk is i couldn't fin it on the net. with this wod do you keep the same weight each time or try to lift sa heavy as you can
Should all of these be done from cleans?
I like this idea, because it will allow me to sort of like slowly progress through the workout. It's all in a logical sequence, so it should be great for novices that are trying to learn the movements and improve form. Can't wait to do it!
#6, yup but with more weight and more explosive drive.
#7, up the weight each set if you can.
#9, sure you can do that. Or just put the bar on a rack so you can easily perform the exercise without wasting energy...
I like these kinds of progressions, i.e. Back squat->front squat->OHS, or Weighted PU->strict PU->kipping pullup.
Just catching up on yesterday's session. Am posting from Australia and just did my 2nd round of pain.
"Nicole" - 7rnds, 8th ran out of time on the run.
It's a long road ahead!
so should i be working up to a max with the weight for each exercise? or is this gonna be the same weight all the way through for all 3 exercises?
you could probably do the same weight all the way through. by the time the shoulder press smokes you, you'll be ready for the push press, etc.
i just wanted to talk about creatine a little bit. i have used creatine, cycling it four weeks at a time. creatine responds well to my body, and really gives me a boost. i live in alabama so i don't take creatine during the summer. i don't take it b/c the temp. is so hot. hydration is key to creatine, and sweating and hydrating don't go hand in hand. it's better to cycle it during the winter and use the summer as a "natural" time.
Great programming... it's like Christmas come early three out of every four days!
'Till another post in the next 12 hrs...
Personally, I think taking creatine is a bad choice. I am generally against supplements all together, unless its natural like additional protein for your daily intake. I have never taken it before in all honesty but I hear that once you stop taking it, side effects kick in (since it traditionally builds water weight). It reminds me of baseball players taking steroids ... what have you got to prove? If going all natural isn't enough satisfaction for you, just be careful when taking supplements. There really isn't too much research out there to prove me wrong, but supplements can have adverse side effects depending on the person. Thoughts?
it mostly depends on what you're definition of natural is. there is creatine present in red meat, so its not like its some artificially created chemical that your body would never see otherwise. supplementing protein intake with protein powder could be called unnatural by the same logic. my advice would be if it helps you towards your goals without causing any adverse affects go for it.
and on another unrelated note...i was curious about the girls named WOD's. Obviously the guy named ones are named after fallen soldiers (which is an awesome way to remember them by the way) but do the girls names come from anywhere? are they named after anyone in particular?
I worked with a lot of trainers and was a nutritionist for a while; the biggest issue I saw with creatine over time was that at some point you stop... if your purpose is for a contest or to see how much your body can actually achieve, then it's not so bad of an idea because you can reach your goals and then stop... if your purpose is for your health and overall fitness, I would not suggest it.
I guess it's all about purpose.
Creatine is one of the most researched performance supplements ever. It can help with muscular endurance by giving up a phosphate to metabolized ATP (ADP) thus creating ATP which can mean one more rep. The water weight is intramuscular as opposed to subcutaneous which is hypothosized to effect microlevers thus enhancing strength. Side effects? Only if you already have bad kidneys.
Creatine is used for performance by elite athletes as much as it is for aesthetics by Arnold wanna-bees.
ok - 1 week worth of treatment, massage and rest on my left shoulder and neck. will take rest of week off, then hammer time on Monday. Can't wait to come back!
I've used creatine in the past and, at least for me, it appears to work as advertised. It really did seem to give me the ability to rip-off one or two more reps than before. As a result, because you're working that much harder on every set, you tend to make gains quicker.
Further, I took it on and off for years with no ill effects at all. (I didn't really need those kidneys, anyway--kidding, kidding....) So, at least it can't hurt you.
The only problem I found, however, is that you tend to gain water weight and you really need to hydrate like crazy. In my case, because I completely dig riding my mountain bike with my faster and skinnier buddies (i.e., sticks with lungs), increasing weight adversley affects my power-to-weight ratio on the climbs. The power I gain from the improved training effect when using creatine does not appear to compensate for the additional water weight I put on, or the additional water I'd have to carry in order to keep me hydrated on a hot day. Hence, insofar as getting dropped on the steeps pretty much sucks out loud, I'm of the opinion that creatine is a net loss for me.
Now, I guess if you're not worried about the extra weight, then it's probably going to work for you. So, if you're a bouncer, SWAT officer, T-shirt stretcher, or hot dog eating champ, have at it I say.
Bike to gym
CFWU x 1
From a rack
Shoulder Press x 1:
*May have used the legs - got excited
Push Press x 3:
*Looming threat of jerks curbed my enthusiasm
Split Jerk x 5:
CFWU x 1
Misread the numbers, did 6 of each!
SP: 50, 52.5, 55, 55, 57.5, 57.5
PP: 55, 57.5, 57.5, 57.5(2), 55, 55
PJ: 52.5, 55, 57.5, 57.5, 60 (4), 60
This is anecdotal but back in the 30s/40s/50s they decided to name Hurricanes with girls names rather than some number because it would be easier to remember, so a similar approach was taken to the WoDs. Besides, if something leaves you on your back, out of breath and wet, well, you can see the similarities...
-My arms hurt
SP: 40 50 40 45 47.5
PP: 47.5 50 50 50
PJ 50 45 40 40 40
Completely burned out. I hope these numbers will go up. Form on PJ not great, should have done some for warm up.
Patrick, take the weight from the racks; you dont want the extra fatigue from cleaning the weight to hamper your shoulder strength.
I take about 3g of creatine and glutamine a day. I've done this for a long time and when i stop i dont see a difference. I take it because i figure i dont get much creatine through my food (i avoid red meat) so i might as well take the 3g i deplete through exercise. I dont cycle it. When i take 5 to 8 grams a day, i do notice a difference in my strength. Im stronger for longer and its very noticeable. Ive seen some people bloat horribly, and some people not have an effect at all. Experiment.
I did a similar workout the other night, although i only did max stict press and max pushpress for singles...i got 155 on the strict press and 205 on the push press. I have some work to do though, because i weigh 195 :).
5 min rope skipping + CFWUx3
SP: 1x50 0x52,5 1x50 1x50 1x50
PP: 3x50 3x52,5 3x55 3x57,5 3x57,5
PJ: 5x57,5 5x60 5x60 5x60 4x60
All weights are ik KG. Cleaned the bar up from the floor. Need to work on my PJ technique..
SP 125 lb . . . .
PP 135 lb . . . .
PJ 175 lb . . . .
What?! I thought today was going to be a rest day. That was pretty stupid...
I actually did rounds of 3 sp, 3pp, 3 jp with the O-bar to warm up and get the form down. Looks like that was a good time to do it. Can't see if the form comes as easily when I up the weight a bit.
Only had time for shoulder press and push press.
My right knee was hurting from yesterday's run, so that affected my push press numbers.
Shoulder press: 65, 95, 105, 110, 125
Push press x3:130, 130, 120, 120, 120
K: All presses done from behind the head position.
PP: 110/130-f 2nd/125/130-f 1st/130-f1st
PJ: 110/130/140-f1st/145 -f1st
I know someone mentioned not to clean the weight, and to use a rack, but am I supposed to Press then put it down, and rest? Dissimilar to the videos?
SP: 125 for 5 sets of 1
PP: 125 for 5 sets of 3
JP: 125 for 5 sets of 4
I'm pretty sure my form wasn't right on the jerk presses. I tried to make sure I followed the correct form, but it still felt like I was doing it wrong.
SP: 135/145/155/165/Failed 170 All sets of 1
PP: 170/175/180/185/190 All sets of 3
PJ: 135/155/175/Sets of 5; Last 2 Sets of 185 were 3 reps
These types of workouts rock. It seems to be an evolving type of workout. At first you start recruiting only a few muscle groups, really pounding them with weight. With each additional exercise you recruit more and more muscle groups while still taxing the first group, really pushing the capacity on that first group. That is not even taking into account that the Push Jerk is more dynamic and explosive in nature than the previous two.
If anyone who knows what they are talking about (unlike myself) care to correct or back up my ramblings with science/experience I would greatly appreciate the learning experience.
As always thanks to the CF crew for posting these workouts everyday.
Just wanted to say that I am loving the new "Tip of the Day" format on the WOD post. Thank you for those.
There's something backwards about that picture! I think I know some people from anatnoM.
I take creatine myself and I really have never seen any ill or side effects on myself. I used to take it as they normally prescribe on the container, and I did notice a very distinctive gain in strenght, recovery and of course in weight. Not the mention having to hydrate like crazy. But that was when I was just lifting weights "a la Arnold". What I have noticed is that after a cycle, if I did not start taking it again within a few weeks, I'd just lose what I have gained and that was it.
For a few years now, I only take it for recovery purposes. I throw a scoop of it into my post workout protein drink, and I think it works wonders for me. The next day I feel fresh and ready to go for the next workout. As it was mentioned before, experiment, find out what works and stick with it. I see no problem with it.
What a delt work out. Im totaly smoked!! I've only been doing crossfit for a couple weeks, and its amazing. It feels like my whole body benifits from it, unlike BB type workouts. Thanks
PJ- First time doing these, so i kept it light to get the form down. 95/100/115/135/135
All but 1 set as rx'd
No access to place I could safely dump weight. Performed 15 Tabata intervals of 65 lb thrusters. Lowest set 4.
We had one bar and three people, so did 1 SP-3 PP-5 PJ in a row with the same weight.
SP 28-30-32-34-36(F) kg
PP 28-30-32-34-36 kg
PJ 28-30-32-34-36 kg
Cleaned bar from ground for each set. Didn't set down bar in between SP/PP/PJ.
Modified the workout to do 5 sets of 1 SP, 3 PP, 5 PJ to minimize weight changes while sharing the bar.
All weights in kg
Failed on the 70 kg SP, the last 2 70 kg PJ, and the last 65 kg SP.
Smoked by the time I got to the PushJerks
PJ 135(2reps-fail) -135(2nd attempt similar)-130(3reps-fail) -120-120
Wish I would have looked at some of the posts before I attempted. Was trying to increase weight up as I progressed. I obviously failed and it kept me humble.
shoulder press 115x1x5
push press 115x3, 135x3x4
push jerk 115x5x3,135x5x2,
Testosterone and human growth hormone are not artificial they are produced naturally by the body so by that logic they should be legal too?
If creatine enhances performance it should be in the same category as any other performance enhancing drug regardless of where it may naturally occur IMO.
Shoulder Press x 1,1,1,1,1
85x1, 95x1, 100x1, 105x1, 110xF (still can't get past 105!)
Push Press x 3,3,3,3,3
95x3, 105x3, 115x3, 125x3, 130x2 (couldn't lock out #3)
Split Jerk x 5,5,5,5,5
95x5, 105x5, 115x5, 125x5, 135x5 (last rep not the prettiest)
Wow I was at the PL cert with Rip. And I must reiterate--it was awesome and I learned so so much. Thanks again to CF, Rip, Lon, Steph and all the trainers from CFSD and the whole crew of "outside"trainers!
WHoever has yet to attend a cert or a speciality cert--what are you waiting for? Its an experience like no other. Its like a shot to your health!
I just wanted to say thanks to all those involved in producing these instructional tidbit videos each day. They make a world of difference in technique improvement and motivation when it comes time to hit the gym.
Surely it is the mark of a true teacher that can change your technique, thereby increasing your poundage, with a simple phrase or position change.
Did Nicole today. Have 10 mile run tomorrow so hopefully will do this on Sunday.
On a sad note,we lost another Law Enforcement Officer last night. A Sergeant from the Broward County Sheriff's Office, Florida was shot and killed while checking out with two suspicious vehicles last night. Earlier this past week another Broward Sheriff's Deputy was seriously wound when he was shot in the face while on a traffic stop. He is fighting for his life now.
39 M 175
Whew! Push jerks kill me.
I have spoken on creatine before...and yesterday again was a testament to its efficacy. Personal best in the front squat, then ran 6 rounds of Nicole in the St. Louis heat, pullups strict and on a triple thick bar (couldn't come close to getting my hand around it: 15, 12, 10, 9, 9, 8.)
SP: 65,70,75,80,85 (1 rep per set)
PP: 85 (5 sets 3 reps per set)
PJ: 45,50,55,60,65 (5 reps per set)
Thats a pretty bad example since both are naturally occuring. To promote supplementing protein (which is a synthesized form)but say creatine is bad because its not natural (which it actually is when it comes from red meat) is a bit of a hypocritical statement since as a supplement both are sythesized to some extent. Also what does baseball and steroids have to do with creatine and why does it have to be about prove anything? Muscles are about 75% water based (when Hydrated), water also assists the body in the repair and recovery of the muscle tissue, so how is supplements something that helps saturate the muscle tissue become a bad thing? The only way I know of is to not use it properly! Like anything else excess is a bad thing. Just my honest opinion and I am no DR. feel free to take off for spelling
HOW MUCH REST TIME BETWEEN SETS AND BETWEEN LIFTS SHOULD I BE TAKING? I usually take about 3-330 on max rep sort of work out days?
Creatine helps some folks in anaerobic efforts, others appear to be non-responders. It's interesting (to me) that creatine appears to decrease oxidative stress, cortisol levels and protects against ischemic reperfusion injuries. It costs pennies to supplement and is safe. Search the message board in the nutrition section for more details.
Awesome!! I was planning on using today as a recovery day, still hurting from Wednesday, but I can't pass on this one!
SP - 135, 145, 155, 165 (f), 165 (f)
PP - 165, 175, 185, 195, 205 (f)
PJ - 185, 185, 195, 205 (2 reps), 205 (3 reps)
Sorry to hear of your teams loss. May he RIP
My last CFT SP was 140, now I am "warming up" with that. This program rocks!
.5 mi. walk on treadmill
Pulled rt hamstring
This should be a good one for me. My shoulder press is weak.
44 M 100 kg
Bike to gym, CFWUx3
all wt in kg's
SP 50, 55, 60, 70, 75 (failed), 70
PP 70, 70, 70, 65, 60
PJ 60, 60, 60, 60, 60
Is anybody in Pretoria doing crossfit?
thrusters 95-105-115-125-135 (by round)
L pull ups killed me
Arms fried from L's yesterday
6 rounds +200m run
11,10,8,15,13,13 total 70
I need some advice:
Does nyone have tips on how to get better at L pull ups? I've already started doing them in my warm up, i know that will help. Also i need help on linking muscle ups together. I just did my first one a week ago, so is it a strength thing or what. I can do 3 in a row but its feet to ground, i guess it more like three sindles with like 2 seconds rest.
Thanks for the help guys...its so great that this community is so willing to help others improve>
shoulder press 115, 115, 125, 125, 125
push press 140, 135, 135, 125, 125
push jerk 135, 155, 165(failed on 4th rep)
(5 reps) 145, 155
#66: bend your knees... and kip when you get near the top. that has helped me string 5-7 muscle-ups together and beyond that, it seems to be a matter of forearm flexor/extensor endurance when transitioning (although my triceps start to blow up too). If sets of 5-7 are good enough for Rob Miller, I figure that's a pretty reasonable tick.
The idea of doing L pull-ups as part of warm-ups is brilliant. I have been doing muscle-ups as part of warmups for months, but never thought of subbing L pull-ups for regular ones. Thanks!
115 for all sets. Worked on form.
Still learning form, not sure of max load, started low.
SP: 65, 75, 85, 95, 105
PP: 75, 85, 95, 95, 105
PJ: 75, 85, 95, 105, 105
Catching myself overcompensating with my strong right side when it gets heavy.
my son rocks...
8 years old/ 120#
warm-up: 3-4 rounds on heavy bag, kept testing out his right high kick a la cro-cop
did 20 consecutive hang clean and jerk with an ez curl bar wit 10# plates on. He was aiming for 20 in one minute, got 17, he fought for it and was almost in tears.
after a brief rest he did 3 rounds of:
30 seconds skipping rope, 5 honest push-ups
note: he's out with me in the garage by choice
Ahh- It doesn't look too imposing on the web, but #1 you were right, alternating with my husband it took about 1hr!
CFWU X 3
First time really working with barbell and it kicked my butt! Looking forward to seeing these numbers go up!
Not sure if fatigued from week or previous lifts but had very poor form with push-jerks. Decided to treat them as a form workout. Marked improvement towards later sets.
Just thought I would add my 2 cents to all the creatine talk.
#16 - bear
I have always felt that if your one rep max on lifts goes up while taking creatine than you are experiencing a placebo effect. Creatine will extend the time you perform a certain lift by putting more phosphate in a muscle. This allows ADP to be converted back to ATP more quickly. It does not make you stronger but will allow you to go longer.
As far as hydration, you usually need more water at first but after a few days you hit an equilibrium. I think you would be fine taking it during the summer as long as you drink plenty of water when you are cycling on.
#18 - MGold
Do you take a multivitamin? A lot of what goes in there is synthesized. It is as natural as taking creatine. Once you go off you will urinate more than usual as your body metabolizes the creatine. Out with the creatine means out with the water. You can easily lose a few pounds of water weight in a couple days.
#19 - Zach
Human growth hormone is also naturally occuring, but I would not put it in the same ball park as creatine. I do understand your point though.
#48 - Jay I
I see you thought of human growth hormone also. I do think you are being a bit unfair lumping creatine in with HGH and steroids. Creatine is not a testosterone precurser. You can also say Gatorade or other energy drinks can be performance enhancing. I think you should read a bit more about creatine before lumping it in with actual muscle building compounds. It may not change your mind but you will see it functions differently in that it allows you to do an extra rep or two.
BTW - I don't take creatine. :)
Oh ya, more more thing I wanted to say about creatine. If you are going to have a liver/kidney function test performed you should not take creatine. It will make you urinate a very high level of creatinine which can make it look like your kidneys are not functioning properly. I would also avoid it if you have kidney/liver problems.
CFWU X 3
Had to do the workout with dumbbells. I work in an office building fitness center and we don't have a single oly bar of any kind. I started to do it with an EZ curl bar, but that felt weird.
PJ 70's for 2 sets, then 65's
I requested a bar last week, and they told me we can't get one because they're afraid someone will swing it around and break a mirror.....I brought in a 55lb kettlebell, a 20lb medicine ball, rings, and parallettes; people look at me like I have three heads when I work out in here
#68 yeah i started dong false grip pull ups and ring dips as part of my warmup and three days later i could do a muscle up.
Wait...so the only difference between the three is the movment/techinique to get them up? Will this work anything else or just shoulders? I may just have to go with the CrossFitOmaha workout, right now my right shoulder is shot.
Sorry to hear of your loss, it affects us all. My thoughts and prayers are with you and your extended family from one brother to another.
RJ/Huntington Beach PD, CA.
SP: 135, 145, 155, 175 (fail), 165
PP: 145, 145, 150, 155, 175
PJ: 150, 155, 165, 175, 185
Focused on mechanics and it paid dividends. Attempted 225/PJ post WOD - so close! Balance, balance, balance.
SP - 135, 145, 155, 175 (fail), 165
PP - 145, 145, 150, 155, 165
PJ - 150, 155, 165, 175 (failed 1st attempt and got all five on the second attempt), 175
Dropping below (or pushing yourself under the bar) while performing push jerks is key.
Chris--thanks for the motivation and example.
CFWU X 3
135-155-175-185-190 all X 1
185-185-205-205-225(1)down to 205 all X 3
135 all sets X 5
I am burned out.
lisa! one of the best crossfit trainers i have ha the pleasure of training with. i promise your t-shirts are coming!
Thanks for the shout-out, Mark! However, your posts should note that you've been hitting two-a-days consistently for the last two months!
lisa! one of the best crossfit trainers and i was lucky enought to train with! i haven't forgot about you guys. you're t-shirts are coming!
I missed "Nicole" yesterday, can I do "Nicole" this morning and then today's WOD this evening or will that be too much training in one day?
Woo Hoo I loved this work out!!!! I was pretty retarded though by the time I got to the gym I forgot how many sets I was supposed to do of each lol so I ended up doing 7 sets of each instead of 5.
SP: 115, 115, 125, 125, 145, 165, 165
PP: 145, 145, 145, 145, 145, 145, 145
PJ: 95, 95, 95, 95, 95, 95, 95
I was smoked excellent.
M 23 182
SP: 155, 160, 165, 165, 160
PP: 185, 200, 205, 210, 215
...didn't have time for push jerks
I hate forced rest days. I'm playing in a football tournament this weekend, so I'm not training today. I skipped last night WOD as well, to keep my legs fresh. Today's WOD looks like so much fun too. I'm hoing to have to add this one (and maybe yesterday's) in sometime next week.
M 27 6'1 205
Shoulder Press 95#-95-95-105-115f
Push Press 95#-105-115-125f2-95
Push Jerk 95#-105-115-125-115
First WOD in 2+ weeks as one of my kids was really sick. She feels better now and the WOD felt great!
5'4", 175 lbs.
Shoulder Press: 1x135, 1x155, 1x175 (new PR), 1x185 (f), 1x175 (f)
Push Press: 3x175, 3x185, 3x195, 3x205, 3x215 (f on 3rd rep)
Push Jerk: 5x135, 5x155, 5x165, 5x175 (f on 4th rep), 5x195 (f on 4th rep)
First time ever doing push jerks. Felt weird but I liked it. New PR on shoulder press, guess this stuff works!
I have a quick off-topic question. I have a staff member that is trying to pass a fitness test. She eats well, and I have been going through some work outs for her. Can someone provide me with some suggestions on how to improve her push ups? She will fail her upcoming PT test, if I don't help her out. She is over 6ft tall, but has a very weak core, and cannot push herself off the floor.
Press - 95/100/100/100/100
Push Press - 100/100/105/105/110
Push Jerk - 105/105/105/110/110
shoulder press 105,115,125,125,125
push press 125,135,135,135,135
push jerk 105,115,115,115,115
how long of a rest period are any of you using?? I went with a 1 minute break and I'm smoked....
Shoulder Press 115-120-125-125-125
Push Press 135-135-135-135-135F
Push Jerk 95-95-95-95-95
I have the same question as Comment #94. How much time am I supposed to rest between each rep in a set and how much time should I rest when transitioning between exercises (ie, last set of shoulder press and first set of push press). Thanks.
SP - 95, 105, 105, 115 (pr), 115
PP - 135, 145, 155 (2,fail), 135, 145
PJ - 135, 115, 115, 115, 135
run 400 meters
CFWU x 1
PJ 135(f) not good on form went down to 115/115/115/115/115
form was getting better
Yesterday events conspired against me--home late, finally got back extension machine I ordered over a month ago, and it was pouring down rain--so no workout.
CFWU x3 (10 reps--nice to have back extension machine instead of using Swiss ball!)
Shoulder press (x1 rep):
Push press (x3 reps):
40/45/50/55/60 (failed last rep--but, hey new PB by 15 pounds!)
Push jerk (x5 reps):
35 for all five sets--never done this one before, so worked on form, which is abysmal. Definitely need more practice with this lift.
Tomorrow I have a date with Nicole.
That was fun! (M/36/212 lbs)
ran .50 mile in 5:04
WOD with some modifications:
Shoulder Press: 95x3, 105x3, 115x2, 125, 125
Push Press: 95, 105, 115, 115, 120
Push Jerk: 95, 100, 105, 115, 120
The should. press and push press took a long time, about 20 minutes.
As I got pressed for time, I did all rounds of the push jerk in about 6 minutes.
This is my second week of CF and I am loving it.
3rd day of CF
im hurtin, but its nice
I was sorry to hear of the loss of and a wounding of the two officers. Thoughts are with the family and friends.
CFWU x 2, push jerk practice w/ broomstick
SP- 65-75-65 (Widened my hands)-65-65x2, F on last 1
PJ- 65-75x4, 65x1-65-65-65
Apparently my hands have been to close together, therefore my arm lockout wasn't as complete. It's nice having the videos for reference. I wasn't getting the push jerk all that good, but then I remembered, "Float the bar" and got it.
WU- all exercises with 45lb bar
Used enough weight to feel it in the push presses and push jerks, but focused on form.
We have discovered posture problems with L and are working with making sure that he holds his shoulders even and straight.
PJ- 35-45-55x4, 45x1-45-45
The explosiveness and the foot placement in the PJ was hard for her today.
#94 and #96-
Rest time between sets usually is about 3 minutes.
28yo, 5'11", 169lbs
I thought the Jerks would be easier, but after nailing the first couple reps each set, I would start to get pretty winded. Whew. They were a mix of straight push jerks and split jerks, alternating legs.
25# off my press PR. I am just getting over a strained back, so I took it very easy with all these overhead lifts, especially the push jerk. I think next time I will use a weight belt.
SP: 130-145-155F-150-145F (x1)
PJ: 145-145-145 (x3)
still a day behind.
my first run @ nicole
still trying to find my kip
A day behind…
“Nicole” As many R in 20 min 400 m run, max rep pull ups:
*7 rounds, 15-16-15-8-8-8-10 = 80 + 300 m run*
Finished the 8th round with 8 pull ups but that was after the 20 min mark
12-11-06 comp 8.5 rounds and 70 total pull asst pu with 76-82 lbs asst
This time pull ups were with 34lbs asst, so getting a little better I guess
took a kettlebell challenge today attempting to do 200 1 1/2 pood KB snatches in 10 minutes. Took 12:46, unfortunately. I am out of practice and believe I can get this one in a couple weeks.
Looking forward to smoking my shoulders tomorrow.
New to CF and I had to sub with my 6k run.
24:42 to the top, 37:30 total, both personal bests.
I guess my buddy who turned me on to CF was right when he said drink cool aide you were selling.
PP: 135-145-155-160-160 (failed last not agressive enough, put alot into shoulder presses)
PJ: 135-140-140-145 (failed 5th)- 145 (failed 4th and 5th)
Wow, what a WOD! I have a feeling brushing my teeth tomorrow will be a chore!
First ever CrossFit workout.
Had to use the Gravitron for pull-ups to finish the warm-up sets.
SP: 115lbs. X 5
PP: (115 lbs. X 3) X 5
PJ: (115 lbs. X 5) X 2; (95lbs. X 5) X 3
Looking at other posts - it appears that we're supposed to increase the weight with each set. Makes since. First time doing a push jerk - a few practice reps with just the bar helped figure out the basic form. Rest times varied between sets from 30 sec to close to 2 minutes between 4th and 5th sets of both PP and PJ.
Finally motivated to give CrossFit a serious go after so much about it for so long.
(7 x 1 x 115), (7 x 3 x 115), (7 x 5 x 115)
m/33/5'9"/175-[101 days since CF Columbus Ohio]
Site would not load when it was time to workout so I did the WOD posted on the CF Santa Cruz site.
800 meter run
30 45 lb SP
800 meter run
30 55 lb PP
800 meter run
30 65 lb PJ
SP*1 - 95 - 115 - 115 - 125 - 125
PP*3 - 135 - 145 - 155 - 165 - 155
PJ*5 - 135 - 155 - 175(f@5) - 150 - 135
Press: 1x95,105,115,120,130(pr); push press: 3x115,125,135,145(2),145(2,1)(pr); jerk press: 5x95,115,125,135(4),135(4,1). A good day. I did this with my new found CF buddy, Josh Murphy,and believe me, it helps to work out with a partner.I thought I could go higher on the jerk press, but I was getting fatigued at that point in the workout so I had to settle...barely...for 135. Great WOD. Thanks, Josh,and Coach! BW:176 Y/A:58
I liked this. My PJ were the best ever, form-wise if not the most I have ever moved. I think the beauty of this is that the shoulders are taken out of the equation by the time you get to the last PJ, you really have to drop, cause you dont have the delt strength to muscle/press-out the weight.
Px1 135-140-145(miss w/the "sway")-145-150PR
PPx3 155-165-175-185-190missed 1st of 3
PJx5 155-165-175-185-190(4 out of 5)
New to these kinds of presses so took it easy on the weight to work on form.
SP: 95, 105, 105, 105, 105
PP: 105, 115, 115, 115, 115
PJ: 95, 95, 95, 95, 95
Used 135lb throughout for all sets and exercises.
Focused on form.
This sesh was refreshing as it provoked thought and concentration on biokinetics, posture and form.
'Pain is temporary'
PS Beach session NE England UK tomorrow 10 am Tynemouth Long Sands, meet outside beach cafe. All welcome. Great Fun last week, lets keep it going.
47 kg - 57 kg - 52 kg - 52 kg - 52 kg
52 kg - 52 kg - 52 kg - 52 kg - 52 kg
52 kg - 52 kg - 52 kg - 52 kg - 52 kg
Had to drop weight for the push jerk and thought I was doing something wrong. But from other posts, looks like I'm not alone...
CFWU x 3
Press: 95, 105, 110, 115, 120(pr)
Push Press: 115, 115, 115, 120, 120
Push Jerk: 95, 95, 105, 105, 105
Form suffered on reps 4-5 of PJs.
Did some core work for no particular reason: L-sits with parallettes, L-pullups, Russian twists, Planks, Back extensions
bodyweight: 72 kg
SP: 42.5-45-47,5-47,5-50 kg
PP: 45-47,5-47,5-50-52,5 kg
PJ: 47,5 kg
need to work on my PJ
sp: 135, 140, 145, 150, 155
pp: 135, 135, 135, 135, 155
pj: 115, 135, 145, 145, 145
swam 1900 39min
p 50, 55, 60, 65, 75 1r each
pp 55, 60, 65, 70, 75 3r each
jp 55, 60, 65, 70, 75 5r each
Really liked this workout, felt my shoulders working, and confidence increase by the jp with legs to assit into final position, know I can handle heavier weight next time
odd & ends legs/abs exercises
excited day! did 2 pullups, held 5sec, slow release and 3 sets of 3r dips! All after the swim and shoulder workout! I can "see" doing pu now without the gravitron machine!
#50 Sarena~excited to hear your enthusiasm for the cert. I am signed up for Quantico one!
#52 Scott~ our sympathies to your friends and thier families:(
42yom / 146
CFWU x3 x15 -(Dips)
WOD - Three Presses
1xSP - 115, 125, 130, 135, 135
3xPP - 135, 140, 145, 150, 155
5xPJ - 140, 145, 150, 155, 160(Split this set 3 reps/2 reps)
Post - GHD Bench Press 3 sets of 10 (45#, 55#, 65#) then 3 sets of GHD situps OUCH..
SP 140 145 150(F) 150 155(F). Can't seem to break 150...
PP 145 155 160(F last rep) 160(F on 1st and 3rd reps) 150
PJ 135(F on 5) 115 125 125 125. Push jerks sucked, shoulders were wasted by then...
CFWU X 3
Shoulder Press 5 x 1: 95, 125, 135(PR), 145(X), 140(PR)
Push Press 5 x 3: 115, 125, 135, 145, 155
Push Jerk 5 x 5: 95, 115, 135, 155, 160
3 x 1 min medicine ball sit-ups
PP: all at 60
PJ: all at 55
Press: 135,145,155,165 (fail), 165
Push Press: 135,145,155,165,175 (fail)
Split Jerk: 95,115,135,145, 145
Done after Nicole, so kinda weak.
After, rotator cuff exercises.
shoulder press: 5x1 135
push press: 5x3 155
push jerk: I really have terrible form on this, need to practice. Ran out of time, so only managed like 5 single rep sets. 155
43 y/o m
Focused on form. Watched the tri-panel video numerous times, and practiced first without weight to get these right. It made a huge difference--great WOD.
Rowed 4K and ran a mile.
All weights cleaned first.
Rotator cuff had had enough...
WOD: As Rx'd
run 1 mi. (6:54)
Shoulders are a severe weak point for me. Flexibility is fine, just haven't spent much time on them I guess. As I was able to start driving weight with other muscle groups my weights went up considerably on this one. Any suggestions to help compensate?
my wrists were killing me on the push jerk
PP:185x3x5(go heavier next time)
90 seconds rest
Each set cleaned from floor.
Shoulder Press (strict) 1, 1, 1, 1, 1
30kg, 35kg, 37.5kg (FAIL x 2), 30kg
Push Press 3, 3, 3, 3, 3
25kg, 30kg, 32.5kg, 35kg (1 rep only), 35kg (2 reps)
Push Jerk 5, 5, 5, 5, 5
20kg, 25kg, 30kg, 30kg, 32.5kg
(10kg = 22lbs)
Wasn't really feeling it. I have had a lay off...but it was more the cumulative effects of the squat workout (thighs still sore!) and Nicole.
I guess is wasn't bad given my recently problems, but I've pressed 40kg in the past. Need to get back into it.
SP 95 for all
PP 115 for all
PJ 125 for all
SP, 105, 125, 135f, 125, 125f
PP, 115, 125, 135, 125, 115
Had to cancel out due to neck pain, but really loved the progression of the three different lifts. All cleaned from the floor. Tomorrow my entire body will be bathed in pain from the last three wod's.
3rd day on the program (and in the gym at all for that matter) and I was humbled yet again.
22yo M, 175#
SP: 85, 90, 115, 105, 110
PP: 105, 110 ,115, 115, 105
PJ: 95, 75, 75, 75, 75
I had never done the PJ before so I wanted to practice with the form. It started feeling natural by the 3rd set.
sp - 124, 129(f)
pp - 131, 136(2)
pj - 104 mostly techical for me still
post: 10 sets of 3 deadlifts at 50%1rm (199) 45 seconds rest btw sets
this one turned into a marathon for me which may have effected pj
Push Pr 160
Push J 160
All cleans from the floor, a good work out.
First day of Crossfit ever...I LOVE it! I dont think I will ever go back to "traditional" bodybuilding...OMG I am in love...
Very disappointed w/ weight. The form is a struggle for me.
Sh. Press: 145,155,165,180,185
P.Press: 185,190,190,190,195(little bit of a jerk)
P. Jerk: 155,160,165,165,170
My wrists were toast after this. For some reason I am stronger on the shoulder press than the Jerk. Even when I have gone heavy in the past, my press is about the same. Only been doing CrossFit for a month and I love it, this workout was great, my shoulders are dead.
A day behind...
Nicole- as many r in 20 min
400 m run
Max rep (asst) pu
= 7.75 rounds 15-16-15-8-8-8-10= 80
12/11/06 was 8.5 r, 70 total asst pu
lbs asst in Dec was 76-82 lbs
lbs asst now, 34
Getting a little better I guess
95-115-125-135-145 (new PR: previous: 133)
135-135-135-145-135 (pressing out at top on last 2 reps of set 4 so I reduced the weight)
Love the squishy shoe comment in the video. I see it alot and can't imagine someone squatting or pressing in soft running shoes.
Forgot to put that I am a male and am 29 years old.
"Nicole" 6 rounds + 350M, 62 PU (finished 7th with 10 more PU).
157,162,167,176(knee started to hurt),186,196(f)
What a marathon, I wasted too much time in the early round of the push press and by the time the jerks came around I was a hurtin' unit. I
could have gone heavier on the jerks but it would have been at the expense of my wrists. I'm just feeling so drained now waiting for baby I was mentally defeated before this one started.
Pre-the usual plus rope climbs and rope chin ups.
Post- 3x10 50%RM deads with 45 sec rest between.
press @99,99,99,111,111,135 lbs
push press 5X111lbs
push jerk 5X111lbs
PJx5: 145#-145(f after 1 rep) 130#-130#-130#-135#
Started with squats from wednesday - last set was 3x250lbs, that was my max from last CFT
SP - 135lb.
PP - 150lb.
PJ - 150lb.
Shoulders and wrists were beat by the end. It was amazing how much the squats took away from my PJ, I feel I definitely could have done more, but my legs were exhausted.
Changed this WOD a little to fit into my Miami training - 1 round each of the following triplet before changing hands and repeating for five total rounds:
1 press with 52# kb = 5R/5L presses
3 push presses with 52# kb = 15R/15L push presses
5 jerks with 52# kb = 25R/25L jerks
28 yom 220#
as rx'd except where noted
135 for 5 sets
135 for 5 sets
Push Jerk (learning technique)
29yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Shoulder Press 45lbs x 10, 65lbs x 5, 75lbs x 3.
95lbs x 1
100lbs x 1
105lbs x 1
110lbs x 1
115lbs x 1
115lbs x 3-3-3-3-3
95lbs x 5-5-5-5-5
3 minutes rest per set
Foam roll after
C.O.C. T x 10 - #1x10
30-60 sec rest per set
That took 2 hours with warmup even though I started out with 2.5 min breaks!
PP: 135,145,155,155,160x2+3m (3missed attempts for last rep)
SP x 1
PP x 3
SP: 95, 115, 125, 135, 135
PP: 135, 145, 150, 150, 145
PJ: 115, 125, 135, 145, 145
Forgot to mention my whole body feels it. Legs, abs, shoulders feel numb. Wrists are fine since I pushed from the rack position.
My shoulders hurt from letting the bar down when I did my Jerks from behind the head. Aside from that this was a really fun work out for me. My shoulders are getting very strong very fast from doing the WODs for a month straight. I cannot believe these results. I can't wait to do a work out where I get to max out on Push Jerk. My old max was 209 last lacrosse season, I think it might be a little better this year. Oregon Ducks Lacrosse gonna win it all this year.
PJ: 105,110,110,110(4), 100
Alex 21/f/115 (learning technique on all lifts, exp PJ)
Bone- I'm back. Hit me up for a drink, I mean workout.
SP: 135, 155, 165, 175(f; was standing there with the weight half-pressed for a good seven seconds before I finally gave up), 175
PP: 155, 165, 175, 185 (neck and shoulder tweak), 165
Shoulder was hurting; shut it down. Followed with easy 1-mile run.
fat bar press - 131,136,141,146,151(f)
fat bar push press - 155,160,165,170(2)
fat bar jerk - 138,143,148,153,158(3)
2 min b/t sets with rope climbing and rope chin ups
am - "Annie" in 5:29
23 bwt 200
sp: 135,145,155,165(fail), 165(fail)
1st time doing so many presses, really focused on form not weight but still felt it
shoulder press 135, 145, 155, 165, 175x1
push press 185, 190, 195, 200, 205x3
power jerk 185, 190, 195, 195, 195x5
shoulders pretty spent by mid set of power jerks.
Shoulder Press: 155/165/170/170/175
Push Press: 175/170/165/165/165
Push JerkL 165/165/165/165/165
Push Press: 155/155/155/155/155
Push Jerk: 135/155/160/160/160
OHS: 2x5 135
26 yom 6'2" 155#
1000m row + 3x 10 pullups/10dips
Push Press: 115-120-120-120-125 fail
Push Jerk: 115-125-130-135 fail-125
I worked up to what I thought was my max press and did 5 reps. By the time I reached the push press I felt like I was done but kept going. After that, I used the bar to get used to the push jerk, then 95 to finish off. My weight went down instead of up during the workout which probably means that I need to work on my form but I am glad that I finished.
Post- Also did 5 kipping muscleups for the first time!
During the 140 push-jerk set I started to feel a shooting pain in a nerve at my right wrist an inch or two below my thumb every time I lowered the bar back to my chest. This was obviously due to the large momentary increase in force pushing my wrist back. On the next set, I was concentrating on eliminating this pain and ended up failing. The pain still persisted even when I dropped back to 125 on the last set (except when I lowered the weight very slowly). Is this just a wrist strength issue or is it something else? Any advice here would be greatly appreciated.
SP 109 129 134 136 136
PP 165 135 140 145 150
PJ 135 135F 111 116 121
Press - 135, 155, 155, 145, 155
PP - 165, 165, 165, 165, 165
by this time the wrists and forearms were blazing with both muscular and joint pain...
PJ - 175, 175, 175...tapout
I think I gotta wrap my wrists or something...anybody else feel bend back in the wrists on heavy lifts and have to quit due to it? Hit me back with some knowledge if ya got it.
95# on all. Need to get 5 lb plates and couldn't make the increase to 115# - bumpers arrived today.
1st real shoulder work since surgery, took it light
45, 55, 65, 75, 95 (started too light)
95, 100, 105, 115, 1X125 then 2X95 (shoulder pain)
45, 55, 75, 95, 100, 95 (never done before, think I got the form down, will do more weight next time)
Have a great day everyone
Did something different. I just got out of the field and it is sickenly hot, just walking in the bush causes me leg cramps.
4x25 squats warm-ups
30 Muscle-Ups in 16:35
50 sledge-hammers(beat a tire with a 10lbs sledge hammer.
farmer carry 2x62lbs kettelbells 75yards
for two rounds.
I think I will do todys WOD tommorrow.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP - 133, 138, 143, 148, 148
PP - 133, 143, 143, 153, 158
PJ - 133, 133, 133, 133, 133
Too much life lately to get the WOD's in. I do what I can to work a composite of the days I miss. Here's today's:
W/U: 100 situps, 100 back extensions.
DL's at 1.5 times bodyweight.
12 DL's, 21 Pull-ups, 9 DL's, 15 Pull-ups, 6 DL's, 9 Pull-ups... 8:20
Snatch into position for:
3,3,3,3,3,3,3 Push Press... 155 each round.
Yesterday did 5K in black flag conditions... 23:40
Wednesday did 4 rounds for time of:
Can't wait for everything to calm down to get back into the routine.
#186 Big Jig,
Yeah, that's what I was referring to in my post just above yours. I had some joint pain, but I felt that was tolerable. It was the nerve pain that did it for me. Not sure what to do about it. I tried keeping my wrists straight on the next set, but that is part of what caused me to fail.
SP: 95, 105, 105, 105, 105
PP: 105, 115, 115, 115, 125
PJ: 125, 125, 125, 125, 125
All reps completed with 135#
Sorry to hear about your loss. My condolences to the officers of the Broward County Sherrif's Department and the family of the fallen officer. To the wounded officers - get well soon.
Toronto Police Service, Canada
Only have 125 lbs, so that's what I used for the entire workout. I don't have squat racks either, so I power cleaned the weight from the floor every set.
Male 38 60KG
SP 20kg, 30kg, 40kg
PP 30kg, 35kg, 40kg, 45kg, 50kg
SJ 45kg, 50kg, 55kg, 60kg, 65kg
NO rack so I had to clean the weight for each set. This hurt much more than I anticipated. When I had to break the SJ sets it just got worse since that meant extra cleans off the deck.
I know this is probably a stupid question, and off subject, on the down motion of the back squats, how far down are you supposed to go, its kinda hard to tell by the videos, are thighs parallel to the ground?
I cleaned all the weights and was hoping to do the whole thing with 135.
pp- 135,135(f), 115,115,115
on the second push press when i cleaned the weight it felt like both of my shoulders tore something so i rested and continued with 115.
By the end of push press's my wrists were hurting so i just stopped. good workout though
PJ 135,135,135 failed on 5th,135,135
got more aggresive after the failure,it seemed to work
on the push jerk she could have done 45lbs but we worked on form.
26 yo male
sp 125, 130, 135, 135
pp 95, 105, 115, 115, 125
sj 95, 95, 115, 115, 105
First cross fit work out, been watching the web site for about a two weeks now. None hace fit into my schedule until today, Didnt think that this work out was difficult at all! I guess i will see if im swore tomorrow.
1 X 105, 1 X 115, 1 X 125, 1 X 135, 145 -- Failed, 1 X 135
3 X 115, 3 X 125, 3 X 135, 2 X 145, 3 X 135
5 X 115, 5 X 115, 5 X 115, 4 X 120, 5 X 120
This sucked a whole lot more than I thought it was going to....
My 1st good shoulder day since surgery as well, 4th day of crossfit!
CFWU X 2, no dips
sp 110, 112.5 F, 112.5, 115, 117.5
pp 120, 130, 130, 135, 135
pj 140, 140, 145, 145 F, 145 F
Didn't have it by the end - that last failure was a bit more flashy than I'd expected.
Sore from pt and I got my pre-deployment booster shots today. Yeah, I know, excuses.
Press- 95, 115, 135 fail, 125, 135 fail, 115, 120
Push press- 135x3, 145x2,140x3, 145x2, 140x3
Push jerk- 115x5, 125x5, 135x4, 125x4, 115x5
Never tried push jerk before. It was tricky at first but I think I got the hang of it.
pre: row, Burgie, m/u, L-dips, L-pullups
135, 145, 155, 155, 155
155, 155, 155, 155, 155
155, 155, 165, 175, 155
that was tough.
post: handful of HSPUs
42 m 210
really had a 'glucose crash'. wasn't all there today, looks like a lot of people in same boat-ready for a rest day.
sp-115,135,155,165,170-ugly but got it up
pj-155-terrible form,135 for rest to work on form-trouble balancing in 'semi-catch' position
bw - 200.5
105 lbs. on all lifts
M/22 bwt:149 cfwux2
SP - 95, 105, 115, 125(PR), 130f
PP - 95, 115, 135, 145, 155
PJ - 95, 115, 135, 145, 155
Press - 65, 70, 75, 80 (PR), 80
Push press - 75, 75, 75, 80, 80
Push jerk - 35, 45, 55, 65, 70
Afterward - hanging straight leg raises 2x6
strict - 135, 145, 155, 155, 160(f)
push press - 160, 165, 170(2), 170(2), 165(1)
40-45-45-45-45 kg (101 lbs.)
45-50-50-50-50 kg (111 lbs.)
50-50-50-50-50 kg (111 lbs.)
So there I was, inverted, the only way I could tell that I was inverted was because when I woke up my Air Medals were dangling in my face. Oh different day...
23 26 15 16 13 12 10
breakfast: run 50 mins = 6.5 miles
sp - 75, 75, 80, 85, 90
pp - 85, 90, 95, 100, 105
pj - 90, 95, 100, 105, 110
probably coulda started about 5 lbs heavier on each of these exercises. form stayed good all the way to the end (as far as i could tell) the only sticky ones were the last shoulder press, and the first 2 push-jerks @ 105 (wrists were gettin tired).
post: 2000m row (moderate pace)= 9:36
dips, kipping pull-ups
SP 5x1: 185/205/225/225/235(f)
PP 5x3: 185/205/215/225/235
PJ 5x5: 185/205/205/215/215
SP - 115, 115, 125, 130. 130
PP - 135, 145, 145, 155, 155
PJ - 135, 135, 145, 145, 145 x 4 failed on 5th
Did "Jason" from 8/2. Posted results there.
shoulders are a mite warm..
56/M/189 SP- 95, 105, 115, 125,135 PP- 115, 115, 120, 125, 125 PJ- 95, 95, 95, 95, 95
46/F/125 SP- 42, 52, 57, 62, 57 PP- 42, 47, 52, 57, 57 PJ- 42, 47, 47, 47, 47
Press: 105 x 7
Push Press: 135 x 7
Push Jerk: 115 x 7
Actually thought I'd make out better with the push jerks than what I did, but I think the higher rep count knocked me back a little. All-in-all, shoulders were really feeling this workout and I'll be looking forward to some R & R tomorrow!
Oh boy, I just realized I did each exercise for seven sets each instead of five. That may explain a thing or two!
SP- 135, 145, 155, 155, 155(fail)
PP- 155, 165, 175, 175, 175
PJ- 175, 175, 165, 165, 165
got a little shaky on the last PJ at 175, so backed down,
felt weak in the SP today.
Sh press - 120
PP - 135
PJ - 130
Shoulder Press = 185,195,205,200,205f
Push Press = 205,215,225f,225,205
Push Jerk = 205,225,225,225,135
shoulder press: 95,115,120(fail),115,105(form)
push press: 115,125(fail),115,95,95
push jerk: 95,105,105,105(only 4),95
gotta work on form, tightening abs and gluts, not straining the lower back
SP: 115, 120, 125, 125, 125
PP: 125, 130, 130, 130, 130
PJ: 130, 135, 135, 135, 135
BW 70kg M 36yo
PJ 60kg,65kg,67.5kg,70kg 4-F,5,60kg
3min Rest between attempts
SP 95lbs, 105, 115, 125(f), 115
PP 95, 105, 115, 120, 120
PJ 45, 65, 75, 85, 100 (2 reps, failed on 3rd), 100 (got 3 more to make up for last set)
Never did PJ before, so I was trying to get the form down. I missed on the last set because I slipped up on the technique, so I gave it another try.
(135 x 1) x 5
(135 x 3) x 5
135 x 4
135 x 1
135 x 3
127 x 3
127 x 3
WARM: 200 abs, 200 LBs cable pulldown 2x10, 70 lbs cable flys 3x10, 60 lbs cable tricep 3x10
Press: 97.5, 107.5, 117.5, 117.5, 117.5
Push: 97.5, 107.5, 107.5, 107.5, 107.5
Jerk: 97.5 (bad form), 67.5, 67.5, 67.5, 67.5
15 minutes cardio
50 Thrusters 35# (scaled from 45#)
30 pull ups
I have a hard time believing that some people are able to do a STANDING shoulder press with more weight than they can push or jerk without using their legs.
forgot to add to my comments:
on my final rep of the push jerk i absolutely CRUSHED my nose on the up part of the lift.
bar hit the tip, almost blacked out, don't remember racking the bar, nose a bit bloody, dizzy, nauseous, WOW!
anyone else ever not get their mug out of the way?
crazy, glad the bar didn't crash down and kill me because i am in the process of buying a ton of life insurance, lol.....hope someone gets a laugh out of this!!
have a great rest day!
#235 - maybe because you only had to do 1 shoulder press rep vs. 5 push jerk reps? That's a lot more work.
SP: 65, 65, 75, 75, 85
PP: 85, 95, 95, 95, 95
PJ: 95 x 5
Age 51/BW 245#
This sucked after "NICOLE." Doubled up as I'm giving blood tommorrow, so really didn't want to hit a workout afterward (after all it is a rest day). All @ 125# (SP 5x1/PP 5x3/PJ 5x5)
d - 29m/175
performed with DB, one arm at a time
Push Press: 65,70,75,80,85
Split Jerk: 65,70,75 (ran out of gas)
j - 33f/125
Push Press: 95
Split Jerk: 85
bw 163 age 38
Incline bench: 65# 3x5
WOD as rx'd
SH 5/1: 115-125-130-135(f)-135
PP 5/3: 135-145-150-155-165
SJ 5/5: 135-140-145-155-160(3)
45 y/o – 6’ – 225#
CFWU x 3
Solid shoulder workout! Good stuff.
27/m/90kg Australia new to cross fit
WOD as rxed
5 sets 1 reps S.press 60,65,70,70 72 kgs
5 sets 3 reps P.press 70, 70 , 70 , 72, 75 kgs
5 sets 5 reps P.jerk 75, 75, 77, 77, 80 kgs
ran 12km 54mins home from gym :)
didn't have time to do pjs
sp: 95,105,105, 110,110
pp: 105,105, 115,115, 115
pj: 115, 110, 110,115,115
finally a rest day
35yo M 87Kg as rxed
Push Press: 60Kg,60,60,60,60
Press Jerk: 60Kg,50,55,55,55
10 x 45lbs shoulder press
PP: 155 all
JP: 135 all
A day late:
Push Press: 115,135,155,175,185
Split Jerk: 135,155,175,185,205
WOD: Fight Gone Bad
Subbed dumbell for WB, SDHP and Push Press at 70.
46 / 178
got tired real fast when the reps went going up
PJ: 155(Failure at 3 reps)/135/135/135/125
sp=115,135,135,145,145,145 x 1
pp-145,145,145,155,155 x 3
pj=155,155,155,155,155 x 5
Friday 8-10-07 WOD
I started light to test my sore elbow. By the way, don't ever let anyone demonstrate MMA moves on you after you've both been drinking.
Shoulder Press - 1 rep each of 95-100-105-110-115-120-125-130-135-140-145
As of a month ago my 1 rep max was only 135 healthy.
Push Press - 3 reps each of 95-105-115-125-135-145
Push Jerk - 5 reps each of 95-105-115-125-135-145
After WOD, attempted max double-unders and did 38 before I messed up. Also hit the lake later in the day for a swim.
Ran 3m @ 22:00
Press - 95, 105, 115 fail, 105, 105
Push Press - 5x3 @ 105
Push Jerk - 5x5 @ 115
I was wondering what would be any sort of sub for this. My ceiling is to low for the full range, and taking my fathers equipment outside is a no go. I really hate not being able to do this.
Shoulder Press: 95 - 115 - 135 - 165 - 175 (fail)
Push Press: 135 - 155 - 165 - 175 - 185
Push Jerk: 135 - 155 - 165 - 175 - 185
Toward the end, the push jerks were starting to resemble push presses. Needed to be more violent on the drive.
Shoulder Press: 115 - 115 - 115 - 115 -115
Push Press: 115 - 115 - 115 - 115 - 115
Push Jerk: 115 - 115 - 115 - 115 - 115
Shake on a few of the push jerks but getting better.
I also forgot it was only 5 sets and did 7 sets of each
I also really enjoyed this, though it took forever, and my most limiting factor was also wrist pain due to to much flexion.
135(broken set) 135/135(failed on 3rd rep)/125/125
Though I should've known better, I didn't expect to be exhausted by the end of this.
Great workout. Btw, 95lbs had been my previous PR for a strict shoulder press.
Sp - 105lbs X 5 - Did this one at home. Didn't have the right combo of plates to go up to less than 135.
Push Press - 135 x 5
Sub'd 25 hspu's for push jerks. Forehead to ground on each rep
press : 35,37.5,40,42.5,42.5 (f) kg
pp : 42.5 x3 x5 kg
pj : 42.5 x5 x5 kg
SP 95 115 125 135 140
PP 135 140 145 150 155
pj 135 140 145 155 165
stat. bike - 15 min
c2 rower - 15 min
3/4 mi run w/ 20# vest
300 jump ropes w/ 20# vest
CFWU X 3
cfwu- minus dips and pu's
pj-45lbs, 1 set at 50lbs
Push press(3): 155/155/165(2)/165/165(1)
Push jerk(5): 155(f)/145/145/145/145
i think technique limited the push jerk more than fatigue.
shoulders are shot, but i'm smiling.
I did it with a junior bar and no weights. It was too easy, but Im not set up for the weights yet. This only took me 10 minutes :(. Next time I will use weights.
135 155 155 160 165
155 160 165 165 165
135 165 165 170 175
FELT GOOD/GOOD FORM
SHOULD HAVE TIRED HEAVIER WEIGHT
Press: 60kg, 65, 70, F @ 72.5, F @ 72.5
Push: 60kg, 65, 70, 75, 80
Jerk: 65kg, 70, 75, 80, 82.5 for 4 reps, couldn't lock out last rep on 82.5kg.
95 95 95 95 95
115x3 115x3 115x3 115x3 115x3
135x5 135x5 135x5 135x5 135x5
Good form with this weight. Go with at least 10 lbs more next time for each.
bwt 240 age 32
shoulder press 135/140/145/155/160
push press 160/165/170/175/180
push jerk 160/165/170/175/180
bwt 185 age 39
shoulder press 144-155-177-188-192x1
push press 155-166-177-188-199x3
push jerk 133-155-177-188-199x5
pj:115,120,125,130, 115( worked on technique for last lift)
m 37 90kg
Shoulder press: 40-50-50-50-50
Push press: 50-60-60-60-60
Push jerk: 50-50-50-50-50
need to woek on technique. but first time that i have done push jerk so fairly happy.
wu: Row 1000m in 3:29, CFWUx2 (10 pushups for dips)
SP: 145, 155, 155, 155, 165
PP: 165, 176, 176, 186, 196
PJ: 196 (3), 186 (4), 176 (4), 155, 155
triceps and shoulders are shredded.
This should help my CFT if I can ever recover.
CFWU x 3
SP: 75, 85, 95, 105, 115(PR)
PP: 85, 95, 105, 115, 125
PJ: 95, 105, 115, 125, 125
Got a little shaky on last 2 sets of PJ, other than that felt good
squats, overhead squats, presses, pullups, goodmornings
1x135-with slight bounce
Obviously, I see the progression from least effective to most effective lift here. From now on, if I need to get something overhead, it's pushjerks for me. If I need to get my chin over a bar, it's kipping pullups as well.
A day late
Press 45x8, 95x2
115, 125, 135, 145, 155
135, 145, 155, 165, 165
115, 135, 155, 155(4), 135
A few of my latter PJ's were pressed out some at the top
11 aug 07
115 x 3/125 x 1/130 x 1
115 x all
115 x all
SP: 95x1, x5
PP: 95x3, x5
PJ: 85x3, x5 (last 3 push split jerk)
Shoulder Press Push Press Push Jerk
1)135 135 115
2)155 155 125
3)165 135 135
4)175 DNF 135 145
5)155 155 155
36 yom, 175
Back squat x3 125 145 165 185 195 205 good form
shoulder press x3 75 85 90 95 100 good form
push press x3 85 95 100 105 110 fail 105 105
lousy form shoulders won’t extend back on lockoug
and leg drive weakened by squatting
135 x 1
155 x 1
175 x 1
185 x 1
185 x 1
5 sets of 185 x 3
5 sets of 185 x 5
5 sets of 55 x 1
5 sets of 55 x 3
5 sets of 55 x 5
33M / 185# / WOD #156 / CFT 825
Shoulder press 1-1-1-1-1 reps (135, 135, 145, 155, 145)
Push press 3-3-3-3-3 reps (155, 165, 175, 175, 185)
Push Jerk 5-5-5-5-5 reps (185 4of5, 165, 165, 175, 185)
Shoulder press 1-1-1-1-1 reps (115, 135, 145, 145, 145)
Push press 3-3-3-3-3 reps (145, 145, 145, 145, 145)
Push Jerk 5-5-5-5-5 reps (115, 115, 115 4of5 115, 115)
I just looked up my old push jerk for 5 reps maximum and found out that I PB'd today's workout so I'm pumped about that even though I cut it short due to wrist pain and mental exhaustion.
My gym was closed for "cleaning". So I went to the track and did Murphy with a ten # pack. Time 49:30
2 mile run (was going to be a 5k, but PFS in knee started acting up)
135 all the way thru.
Continuing to take it easy w/the lifts. Went w/135 all the way thru. Going lite still enraged the disk issue I got, But it feels so good when I'm lifting. Now it's time to use Motrin and Brews to fix that disk.
Get some, Go again!
10 min stairmaster wu 17/20.
sp 85,95,115,135 fail,125
pj 95,115,135 3,1,1, 125 3,2, 120 4,1
arms were shaking!
Whoops misread it
115x3x5 (failed last rep sets 3 & 5)
stopped - shoulder pain
Cl all weights...
Press - 95x5x2, 115x3x2, 135, 155, 175, 185
Push Press - 95x5, 115x5, 135x3, 155x3, 175x3, 185x3, 205x3
Push Jerk - 115x5, 135x5, 155x5, 175x5, 185x5...too tired to CL 205 and 225 for the Jerk.
Gym closed before I could do PJ, AND no squat rack! cleaning the bars up there really tired me out and screwed with my grip position.
as rx'd in #s
press x1 --95,105,115,125,130f
ppx3 -- 95,105,115,125,135
pjx5 -- 95,115,125,135,145(x4)
sp x1: 95, 135, 145, 155,145
pp x3: 95, 135, 155, 165, 155
pj x5: 95, 135,135,135,135,
running a couple days behind
Shoulder press 1-1-1-1-1 reps
5 x 65#
3 x 75#
2 x 85#
1 x 95#
1 x 115#
1 x 135#
1 x 145# fail
1 x 140#
Push press 3-3-3-3-3 reps
3 x 115#
3 x 125#
3 x 135#
2 x 145#
3 x 140#
Push Jerk 5-5-5-5-5 reps
5 x 115#
5 x 125#
3 x 135#
190 5" 10"
1 x 95
1 x 115
1 X 125
1 x 125
1 x 125
3 x 115
3 x 125
3 x 125
3 x 125
3 x 125
5 x 120
Took Fri/Sat off needed it Did Friday's workout Sunday
cfwu 3x12 plus pushups
post kte 20 reps
strict press 95,115,125,145,165 f, 150
push press 150 for all sets
split jerk 150 for all sets
* needed help of legs to finish that set.
+ 5 set 10reps of crunch between Push Press set.
+ 5 set 10 reps of side crunch between Push Jerk.
total training time with warm up 45mins.
SP - 115, 135, 140, 145, 150 (fail)
PP - 165, 165(f), 155, 155, 155
PJ - 175(f), 135, 145, 145 (fail last), 135
Did this Saturday am. Wasn't near a computer till now.
SP - 115,135,145(fail),135,140
PP - 135,135,140,145,145
PJ - 135,145,165,185(fail),175
PJ 135(failed on 5th rep)-135(failed on 5th rep)-125-125-125
Equal pr in each category: 55kg/67.5kg/77.5kg
SP- 95x5, 115, 115, 115, 115
SP 5x1: 50/60/65/70/75/80kg(PR) 176lbs
PP 5x3: 50/60/70/80/90kg 198lbs
PJ 5x5: 50/60/70/80kg 176lbs
Push press 155,155,155,160,165,
push jerk 165,165,170,175,175
Push Jerk 115 x 5
push press 135 x 5
shoulder press 115-115-115-115-125
WOD as R'xd
All in LBS.
PJ 5Reps (Started at 155,lost it so dropped back and re-grouped)
135,140,145,155,160 (Hope to hit 180 next time)
Fighting another shoulder injury, so had to take this one easy.
PPress: 3x85/90/switched to dbs: 35s/40s/45s
PJerk: 5x35s/40s/45s/50s (4 reps)/45s
In between: pullups x 10/12/10
chinups x 8/8/8
Earlier: 75 min bike ride - very hilly terrain (all we've got around here...)
SP: 75, 90, 105, 110(F), 95 x1
PP: 95, 95, 105, 115, 125 x3
PJ: 95, 115, 125(f), 125(PR), 115 x5
shldr press: 145, 155, 165, 175, 185 (failed after 2nd)
push press: 145, 155, 165, 175, 185
pj: 145, 155, 165, 175, 185 (failed after 2nd(
Wrists were killing me.
1 Mile Run
115# x 1 X 5
130# X 3 X 5
135# X 5 X 5
1 Mile Run
SP:40kg,45kg,50kg,55kg(fail),52.5 x 1
PP:55kg,57.5kg,60kg,57.5kg,57.5kg x 3
PJ:40kg,45kg,50kg,55kg,55kg x 5
Started low on pusk jerk for technique but felt strong to progress once i got the technique down.
shldr press x1- 135 145 155 160 160
push press x 3 - 175 (1) 155 165 170 175
push jerk x 5 - 155 155 155 (4) 145 140
post DL 165 lbs 3 sets of 10 reps.
*all 2 min breaks*
First time doing this WOD. Focused on form rather than on too much weight.
1.5 mile warm-up run on treadmill.
45# x 10 Shoulder Press
45# x 10 Push Press
45# x 10 Push Jerk
65# x 5 Shoulder Press
65# x 5 Push Press
65# x 5 Push Jerk
55# x 5 Shoulder Press
55# x 5 Push Press
55# x 5 Push Jerk
55# x 5 Shoulder Press
55# x 5 Push Press
55# x 5 Push Jerk
55# x 5 Shoulder Press
55# x 5 Push Press
55# x 5 Push Jerk
55# x 5 Shoulder Press
55# x 5 Push Press
55# x 5 Push Jerk
Shoulder press 1-1-1-1-1 reps 115/120/125/130/135 PB
Push press 3-3-3-3-3 reps 3X135/135/135/135/135
Push Jerk 5-5-5-5-5 reps 5X95/105/115/125/135
Wanted to hit this one hard as I have always struggled with lifting wights on my shoulders. Given the my home garage gym doesn't have a full compliment of weight plates, I cut the rest periods down to 15-20 secs between each set to go for as much fatigue as possible. Gotta say I was amazed how well I coped. This is fairly and squarely due to the 6 weeks I have been doing CF.
Shoulder Press x1
45k, 50k, 53.5k, 53.5k, 53.5k
Push Press x3
50k, 50k, 50k, 53.5k, 53.5k
Push Jerk x5
45k, 45k, 50k, 50k, 50k
OMG! I need to learn to read more closely. I thought we were supposed to do 7 sets, not 5! Dang! LOL.
Anyhow, hit two PR's today anyway :-)
Shoulder Press 7x1
Push Press 7x3
130 (PR!) Failed on 1
130 Failed on 1
125 Failed on 1
Push Jerk 7x5
125 Failed on 3, hit 4 and 5
115 Failed on 3, shooting pain in left delt so stopped set
95 No pain, felt good
SP 80 85 85 85 85 85 80
PP 95 95 85 85 85 85 85
PJ 85 85 80 80 80 80 80
Push Press x 3
Push Jerk x 5
165 x 4
Shoulder Press; Push Press; Push Jerk:
all reps @ 50kg
Press x 1:95,115,125,130,135F,135,140F
Push Press x 3:115,120,125,130,135,140,145F(2)
Push Jerk x 5:115,120,125,130,135,140F(2)
Nice and wasted.
SP - 66, 71, 76, 81(f), 81
PP - 66, 71, 76, 81, 90
PJ - 90, 90, 90, 90, 90(failed on #4 but then finish the last two)
P - 95, 115, 120, 115, 115
PP - 115, 135, 145, 145, 145
PJ - 135, 135, 135, 145, 155
SP: 95, 105, 115, 115, 125 (f), 115
PP: 115, 125, 135, 145, 135
PJ: 115, 95, 95, 95, 105
Wow, can't believe how fatigued I was when I got to the Push Jerks. Couldn't imagine doing 5 reps at 145, even though I could do the push press at that weight, so I went down. Even then, my form was pretty poor, so I dropped down where I knew my form would be better.
pre: 4 mile interval run on TM
post: shoulder press: 65x5, 55x5, 55x5, 55x5
CFWU X 3
XO 115 135 145 155 155
Terry 115 135 145 155 165(fail)
XO 135 145 155 165 175(last rep failure)
Terry 135 145 165 165 155
XO 125 135 145 135 135
Terry 125 135 145(fail)135 135
BW 127, CFWUx2
Push Press: 85/90/95/100/105x1, then F at 105 and 100
Push Jerk: 85/90/95/85/85
Absolutely died at the end, couldn't keep up the push jerks. PR on press is 90, came close but no cigar. PR on PP is 105, so I tied that. PR on push jerk is 110...nowhere near!
Shoulder press: 50, 60, 60, 65, 70
PP: 60, 60, 60, 65, 70
PJ: 60, 65, 65, 70(broken) 70 (broken
sub 1/2/3 for reps
topped at 135, 135*5, topped 135*3
wu=20 min stairs level 12
surfed in the am so shoulders dead!
SP - 95,115,135,145,155
PP - 95,115,135,145,155
PJ - 95,115,135,145,155
good illustration of the efficacy & efficiency of the Push Jerk.
SP - 115/135/145(f)/140(f)/135(f)
PP - 135/145/145/145/150
PJ - 140(f)/135/140/145(f)/135
cfwu x 3
sp - 95,115,125,135,145
pp - 145,145,145,145,145
jp - 135,135,135,135,135
SP 135 145 155 165 175
PP 155 165 175 185 185(2)
PJ 135 145 155 155 160
I liked that workout.
Push Press 120,120,120,125,135
Push Jerk 125,125,125,125,130
(done 8/13/07 after 2 rest days)
PJ (split jerks): 4x160,5x155,145,135,135
Started w/ sore grip/wrists from a night at the batting cages (1st time in about 5 years). So, started dropping weight on the PJ's to play it safe.
Restricted this to ME Shoulder press, in lbs.
sp: 1x95,135, 135, 135, 135
pp: 3x95, 95, 95, 95, 95
pj: 5x95, 95, 95, 95, 95
getting back into it, wanted to make sure form was tight.
Shoulder Press X 1:
Push Press X 3:
Push Jerk X 5:
SP-135/145/155/155/160 x 1
PP-135/145/155/165/175 x 3
PJ-135/145/155/165/175 x 5
sp 135 each set
pp 135 each set
pj 135 each set
SP: 115(1RM), 120pr, 125pr, 130pr, 135pr, 140(fail)
PP: 125, 130, 135, 140, 145
PJ: 135 all sets for form work
Shoulders could have done more in the PJ department, but my wrists were killing me!
SP: max 62.5kg/137.5#
PP: all 60kg/132#
PJ: only did 3x5 as gym closing - all 55kg/121#
Could have done more on PP and PJ but rushing, breaks minimal and still no squat rack to ease weights off and onto.
Spent 3 hours hunched over pc prior - arrived with neck and shoulder pain.
Shoulder press to 155#
Push press to 195#
Push jerk to 205#
A couple of failed reps included. Push-press and jerk required substantial and aggressive commitment.
PJ: 115-135-145-150-165x4 + 165x1
SP: 135,140,145,150,155 (PR!)
PP: 135,140,145,150 (f),150
Worked up to 175 lbs Then did
3x5 of Hstnd PU with my head 3 inches off floor
3x3 Hstnd PU head 1 inch off floor
5x1 Hstnd PU head to floor
SP: 85x1 95x1 105x1 105x1
PP: 85x5 95x3 105x3 105x3
PJ:85x5 95x5 105x3 105x4 100x5
Definetly not enough rest between sets, but I was in a rush.
Military Press up to 175 lbs
Handstand PU 3 inches off floor 5x5
Handstand PU 1 inch off floor 3x5
Handstand PU nose to floor 5x1
Done 5 days late
push press x3 150/150/155/160/160 fail after 1
press jerk x5 135/145/150/155/160 failed on 5
PPx3 65-65-70-75 failed-70-70
First time to post to Crossfit. Been doing the WODs for 3 months.
Press: 135, 135, 145, 165 (fail), 155
Push Press: 135, 155, 165, 175 (fail), 155
Push Jerk: 95, 115, 135, 145, 155
95, 105, 115, 120, 120 (maximal)
95, 115, 125, 130, 135
95, 115, 125, 135 (out of time)
Rushed workout; last two exercises probably not maximal, but back was tweaky
db Shoulder P 50,75,80,85 (170:)
Push P 90db's, 135,185,185 (static hold)
Push Jerk 135,135
run qtr mile p pullups
135 x 1
155 x 1
160 x 1
165 x 1
170 x 1
155 x 3
160 x 3
165 x 3
170 x 3
175 x 3
155 x 5
160 x 5
165 x 5
165 x 5
155 x 5
Messed this one up a little bit, thought it was all for singles...didn't matter much by the jerks, my wrists were shot.
Did @ home so did FSC to get weight to the rack position...all were EXCELLENT.
Pressed up to 145 easy, barely missed 155.
Push press up to 185, not bad.
Jerked 185, did a couple.
Tried Zercher sandbag walk, got a minute plus a couple seconds...can't wait to try again.
Hit the press progression from a while back finally
175 - 180 - 185 - 190 (PB) - 195 (f)
Push-press x 3
175 - 195 - 200 (2f) - 205 (f) - 185 - 190
Push-jerk x 5
175 - 185 (2f) - 155 - 155 - 155
Pretty happy with this - some nice breakthroughs. Ran out of pop for the jerks though - too far from breakfast.
Some cals later today.
Did this on 8/11.
2/3 cfwu, 45 x 8 sp, 135 x 3 sp
SP - 165's across
PP - 185 across
PJ - 185-185 and then ran out of schlitz. 155 and had to say no mas.