August 22, 2007

Wednesday 070822

Shoulder Press 5-5-5-5-5 reps

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John Hackleman, CrossFit Certification Seminar - CrossFit Valencia


Question and Answer, CrossFit Certification Seminar - video [wmv] [mov]

Posted by lauren at August 22, 2007 3:26 PM
Comments

hmmm, no weights here so either more hspu or something else heavy enough.

Comment #1 - Posted by: Intent at August 21, 2007 7:36 PM

Is Hack teaching the guy how to get owned by Ramapage??

Comment #2 - Posted by: Tito at August 21, 2007 7:50 PM

i usually take a few warm-up sets of around 5-8 reps to find a weight sufficient enough to come to failure on the fifth rep of each set, including the first. sometimes add (and occasionally subtract) weight from set to set... is this how most of you find the correct weight?

Comment #3 - Posted by: esteban at August 21, 2007 7:53 PM

that's about what i do - i usually throw a warmup set or two in with a weight i know i can do, see how i'm feeling, and load just a little bit heavier than i think i can do.

Comment #4 - Posted by: Nick S. at August 21, 2007 8:04 PM

thanks for the response nick... i always see people post loads that start very light and work up to very heavy; i.e., on the front squat WOD two days ago, many people posted something like 135-145-165-185-215-235-225. i didn't think that was the best way to attack this type of WOD, but i wanted to make sure.

Comment #5 - Posted by: esteban at August 21, 2007 8:10 PM

Coach, great video about things not happening "one rep at a time". I remember training once where we were "attacked" and then ended up fake-MEDEVAC'ing around 70 people. It started at midnight and we loaded the last guys when the sun was coming up. One at a time doesn't always cut it. Oh, and we didn't have any wooden shoes or weight belts. I don't remember doing many curls either.

Comment #6 - Posted by: ProPain at August 21, 2007 8:10 PM

So, it's not a jerk, just straight leg shoulder press?

Comment #7 - Posted by: Alex at August 21, 2007 8:12 PM

"And what other rules are we breaking?"

That would be a great crossfit motto.

Comment #8 - Posted by: lawprof at August 21, 2007 8:17 PM

That video is great. They need to schedule another cert so I can go. I want to be at one of those presentations so bad.

Comment #9 - Posted by: Zach at August 21, 2007 8:26 PM

Oooh, huge burn Tito...

Comment #10 - Posted by: gaucoin at August 21, 2007 8:29 PM

I could watch videos of coach talking forever, always fascinating.

Its got to the stage that I get dissapointed when I see the daily video is less the 20 meg as I wont get enough of a fix.

Comment #11 - Posted by: Aaron Wilson at August 21, 2007 8:35 PM

Great vid, once again Coach has really put things into perspective. Yes, mix your grip, because for the sake of functionality, you might have to do stuff from a totally different angle that you are used to. As for high reps, I am a big believer yes. You might not be able to do very heavy lifts at first, but conditionning will come into play eventually and then, the famous increased capacity will be upon you soon enough.
I discovered that recently while doing my favorite post WOD exercise. I like to do box jump scales with 12",18",24",30" and 12" again. I normally do 3 sets of 10 reps. Recently, I decided that I should do 15 reps, because I found that it was getting easier and that past 10 reps, the lactic acid factor came into play a lot more for those last 5 reps and it really made me fight through it. As a result now, I am able to breeze through a lot quicker, and my legs don't tire out as fast, and I take less brake between sets. That is just one aspect of my improved fitness, and I could bring up a couple more...Crossfit has really changed my way of training...

Comment #12 - Posted by: Harry at August 21, 2007 8:36 PM

how much, if any, rest time between sets?

Comment #13 - Posted by: web head at August 21, 2007 8:48 PM

Sweet! As I was dragging myself home after the "Tabata Something Else" today, I was thinking "what WOD could possibly come up tomorrow that I'll be able to do after this one? I sure hope it's a shoulder workout, since I'm sore everywhere else."

Comment #14 - Posted by: win at August 21, 2007 8:49 PM

Does anyone have a reference to the "weightlifters are faster than sprinters over some distance" study?

Thanks.

Comment #15 - Posted by: tomw at August 21, 2007 8:50 PM

The vids with coach talking are always the best ! Thanks a million HQ

Comment #16 - Posted by: Sam In Aus at August 21, 2007 8:51 PM

thanks for the great video!

Comment #17 - Posted by: Jason Ackerman at August 21, 2007 8:53 PM

How you "attack" the WOD is simple IMHO.

Warm-up. Start with 1/4 to 1/2 your set weight and pump out 10. Slowly start scaling up. Do 7 of 5/8th, 5 of 3/4th 3 of 7/8th and then get to your 5 rep weight.

Hit first one with your 5 RM. Back off if needed (due to form, or failure to hit all 5 reps) on the next set and stick with it or add. I personally don't see the reason to build up for 2 sets then back off, or build up 4 sets and only have one set where you are really working. If you know your 1 RM, you should know your 5 RM. The lack of knowing the amounts you should be working with is either from being new to lifting, meaning no predefined amounts, or lack of a training log, which is interesting because then you have no way to define progression.

Esteban, you should define what you mean by "failure". "Failure" is lack of correct form, it is not muscle failure. You would be hurting every subsequent set by going to muscle failure. One does not need to train to muscle failure to achieve strength gains. In fact doing it is going to hurt progression in most cases.

My 2 cents. I prefer not to use the first 3 sets of a 5 set WOD as warm-up. I want to be working all 5 sets. Looking forward to my last day at CrossFit Socal!

Comment #18 - Posted by: Angry G at August 21, 2007 8:58 PM

Always good to hear Glassman speak. I miss ya coach, I'm sure we'll meet again sooner or later!!

Comment #19 - Posted by: Brad Hirakawa at August 21, 2007 9:29 PM

#14 tomw

I've seen this mentioned plenty of times - a brief web search brings up a few hits, including this one:

http://www.wannabebigforums.com/showthread.php?t=83910

"Pound for pound, Olympic weightlifters have a greater level of speed-strength than any other class of athletes in all of sport. This fact was made very clear during a massive scientific expedition carried out on the athletes at the Mexico City Olympics in 1964. Sports scientists found that Olympic lifters were able to both vertical jump higher than any class of athletes (including the high jumpers), and run a 25 yard dash faster than any class of athletes (including the sprinters). Frederick C. Hatfield, Ph.D., F.I.S.S.A"

"It has also been well documented by people the amazing vertical jumping ability these Olympic lifters have. This is really amazing once you think that these guys don?t jump but yet can out-jump the pro basketball players in the NBA. In the Mexico City Olympic Games Dr. Yessis did a field test with the Olympic lifters competing with the Olympic sprinters and jumpers. The had two tests, the 25m sprint and the vertical jump. It was documented that the Olympic lifters out-sprinted the Olympic sprinters in the 25m and out-jumped the Olympic jumpers in the vertical jump! This is quite a feat for men weighing 250-300lbs."

Comment #20 - Posted by: Andrew H. Meador at August 21, 2007 9:36 PM

Yeah I'm new to Crossfit, only since May this year. Everytime I hear Glassman speak, I get more and more enthused about what I'm doing here. Like Aaron W. said, I could listen to him talk for hours!

Comment #21 - Posted by: John D. at August 21, 2007 9:39 PM

Thanks Coach and staff for a great Cert this last weekend in Valencia. Learned so much more and look forward to utilizing the info.

Great video today as well. Reminds me of what Guro Dan Inosanto has told us of the days when his teacher, Bruce Lee, was criticized for utilizing drills from different arts (blending boxing, grappling, wing chun, fencing etc, crosstraining) , training without a gi or uniform, and even training to music, which the "purists" found disrespectful.

Comment #22 - Posted by: Ray Rosales at August 21, 2007 10:16 PM

LawProf, I second that!

Is it true that American weightlifting and gymnastics are actually being saved by CrossFit? That's really something...

The mixed grip is stronger. Does that mean it should be using the parallel grip when doing deadlifts, except when I'm going for a PR? Is it possible to do an underhand-grip deadlift?

Comment #23 - Posted by: Tim H at August 21, 2007 10:53 PM

These workout remind me of the 'honest workout'

http://nightclubcity.com/forum/archive/index.php/t-69369.html

Comment #24 - Posted by: Rory at August 21, 2007 11:07 PM

the MOV and the WMV video seems to have some issues. Keeps dying 1/3 of the way in.

Comment #25 - Posted by: kevin at August 22, 2007 12:35 AM

30/M/200

Bike to gym

CFWU x 3

Pre: front squats

115
125
135
140
150(3), 135(2)

Saving "Tabata" WOD for a rainy day.

Comment #26 - Posted by: Les at August 22, 2007 12:59 AM

"Given the year of the study (1964) I'm not sure how convinced I'd be even if I did ever find a citation"

The Olympics were held in Mexico City in 1968. There is no study, they don't even have the year correct. Furthermore, these lifters have that kind of power before doing any Olympic lifting. I saw Shane Hamman dunk a basketball when he was a powerlifter with a 1000 lb squat who never had done a single Olympic lift. They are gifted genetically.

Comment #27 - Posted by: Kevin at August 22, 2007 2:13 AM

6am wod 5 sets all in 135# range

Comment #28 - Posted by: pwoodruff at August 22, 2007 2:25 AM

CFWU X 3
60, 70, 75, 80, 85

Comment #29 - Posted by: Jorge E at August 22, 2007 2:42 AM

25/M/70.6Kg

45,50,52.5,52.5(failed on the fifth),50

Colm
-Just say "NO" to Smith Machines

Comment #30 - Posted by: Colm O'Reilly at August 22, 2007 3:02 AM

135 lbs.

Comment #31 - Posted by: Brent Dodge at August 22, 2007 3:02 AM

65,95,115,115,115

Comment #32 - Posted by: Scott C. at August 22, 2007 3:20 AM

25yrs/m/162lbs

100lbs/100/100/104.5/100

swim later.

Comment #33 - Posted by: irish stevo at August 22, 2007 3:51 AM

45-45-45-45-45
This is a great site. I am a newcomer and am really enjoying these WODs. Thank you very much, Coach.

Comment #34 - Posted by: Kira at August 22, 2007 4:03 AM

M/36/215lbs

ran .55 mi in 5 min.

CFWU

95/100/105/100/105

failed on the 4th rep, 3rd set, so backed off

tried the "get aggressive" approach - stomped my feet, got angry, scaled back and found it way to0 easy, then went back up for the last set, and got through it no problem -- Aggression is good.

left feeling like I wanted to do more

not many people in GoodLife Gym at 6:30 am, so got away with stomping feet like a sumo wrestler; the morning regulars are more tolerant of strange gym behavior -- probably because they get accused of being crazy for getting up early in the morning by the "couchies" (couch potatoes)

Comment #35 - Posted by: jnw at August 22, 2007 4:04 AM

36m/192/5'10"

115 all sets all reps

total poundage = 3,875

Comment #36 - Posted by: Nick G at August 22, 2007 4:08 AM

BW 70kg
30kg 5
40kg 5
42.5kg 5
45kg 5,5,5,5
42.5kg 5
2min Rest between attempts

Comment #37 - Posted by: Adc (CrossFit Sydney) at August 22, 2007 4:08 AM

CFWUx2

25-27-29(4/5)-30(3/5)-27 kg

Comment #38 - Posted by: Mary Ann at August 22, 2007 4:21 AM

90/115/125-fail 3rd/120-fail 4th/115

Comment #39 - Posted by: rpo at August 22, 2007 4:21 AM

CFWUx3

45-55-60(4/5)-59(4/5)-57(4/5) kg

Comment #40 - Posted by: Woody at August 22, 2007 4:23 AM

85 x 5
90 x 5
95 x 5
95 x 5
105 x 5

Live strong!

Comment #41 - Posted by: Hooger at August 22, 2007 4:40 AM

age 41
bwt 206#
stat. bike-15 min.
c2 rower-15 min.
3/4 mi. run w/ 20# vest
300 jump rope w/ 20# vest
CFWU X 3
WOD:
95
115
120
125
130

Comment #42 - Posted by: MSR at August 22, 2007 4:56 AM

WOD:

75-80-85-95-100

backs Kill'n me now...

Comment #43 - Posted by: Holli at August 22, 2007 5:04 AM

cfwu x 3
85
85
95
95
95

Comment #44 - Posted by: benji at August 22, 2007 5:05 AM

I beat my CFT (140) again! I am blown away by our gains. Still need to work on form in some of the major lifts though.

95x5
115 x5
135 x5
145 x5
145 x5

Comment #45 - Posted by: Hoot at August 22, 2007 5:21 AM

New to CF, sorry for the simple question...how much rest between sets? Also, is there somewhere on the website that explains the different types of workouts?

Comment #46 - Posted by: Erik Hulse at August 22, 2007 5:22 AM

Had to skip the WOD this morning due to heavy lightning in my area so I could not access my PC. Will do WOD this evening. This morning I did the follow workout out of my basement gym straight out of the Men's Health Poster Series:

Warmup-15 minutes of Yoga

Dumbell Clean & Press-3 sets of 8 at 70 lbs with 45 seconds of rest between sets

Superset #1:
Barbell Squat and One-arm row-3 sets of 8 with 45 seconds of rest between supersets

Superset #2: Deadlift and Burpee-3 sets of 8 at 70lbs (I just recovered from a back glitch this week) and 30 seconds of the Burpee, with 45 seconds of rest between supersets

Comments? Is this weak or what veteran Crossfitters?

Comment #47 - Posted by: MattHatter at August 22, 2007 5:26 AM

95, 95, 95, 100, 100

Comment #48 - Posted by: Hari at August 22, 2007 5:30 AM

135, 135, 135, 135, 145

Comment #49 - Posted by: Alex at August 22, 2007 5:35 AM

36/M/64kg

30kgx5
35kgx5
40kgx5
45kgx5
45kgx5

2 mins rest between sets.

Comment #50 - Posted by: mrjling at August 22, 2007 5:36 AM

M-48-70"-174

Shoulder Press

5X105
5X115
5X115
5X115
5X120

Comment #51 - Posted by: Louis Herrera Jr. at August 22, 2007 5:39 AM

Erik Hulse,
Look on the main page and you can watch the workouts by clicking on "Exercises and Demos". You can also click on the "FAQ" for some really good info.

Comment #52 - Posted by: ProPain at August 22, 2007 5:42 AM

32/m/190

95 x 5
115 x 5
135 x 5
145 x 4
135 x 5

Comment #53 - Posted by: mikey at August 22, 2007 5:47 AM

Love ME days!

Working on shoulder flexibility so worked in shoulder dislocates and OHS with a broomstick between sets. Nothing too strenuous, just enough to stretch a little.

Shoulder Press - 1RM PR 115#
10x45
5x85
5x90
5x95
5x95 (Fail on 5)
5x85

2 mi treadmill
Ab - 20x90#, 15x100#, 10x110#, 5x120#

Rest day for me tomorrow then taking the kids to Santas Village on Friday. Looks like I'll be hitting the hotel fitness center Friday-Sunday, hope they have something other than a treadmill...

Comment #54 - Posted by: ChrisinVT at August 22, 2007 5:48 AM

Bwt 114.

Strict shoulder press (knees locked, bar touching shoulders/fully locked overhead) setted with five TSC pullups (deadhang, no kip, throat touching bar):

95, 100, 102x4, 95, 95x5
35, 40, 45, 35, 35x5

Comment #55 - Posted by: Kelly Moore at August 22, 2007 5:56 AM

is this standing barbell military press or can we do seated or dumbbells?

Comment #56 - Posted by: Steve at August 22, 2007 6:03 AM

40/male/182

Standing barbell shoulder press
strict form 5 x 5

105
110
115
120
120

Comment #57 - Posted by: Tim Hamilton at August 22, 2007 6:10 AM

bw 175

95
95
100
105
105

Comment #58 - Posted by: paulw at August 22, 2007 6:12 AM

34/M/92kg

"Warmup": 45 minutes spinning, 4-5-6-7 min intervals at 90% HR max.

40/42,5/45(f 5th)/42,5/42,5(f 5th)

Comment #59 - Posted by: Addey at August 22, 2007 6:16 AM

I was almost brought to tears today when I entered my (globo-) gym today. They had shuffled all the machines around, squished the squat rack, pull up bar, and dip bar in closer together and added 4 monsterous, but flashy, cable-driven machines. They also added another rack of dumbbells in front of the mirrored wall. These ones are huge. Low density rubber, I guess. Make you look strong.

I wouldn't be able to give a price estimate, but it must be well into the tens of thousands. They still haven't bought the pair of rings (~$100) I requested.

I shouldn't be surprised, really. I go to a college gym. Young people - superficiality. They go there to socialise, rather than exercise. The interest isn't in fitness. They still do 'exercise', however, it is no more than bicep curls with dumbells or with a cable, smith machine bench presses, or leg extensions.

Unfortunately, anyone that does train for a sport follows the mass fitness crowd or goes to a real gym.

I'm so disillusioned...

[end of all-to-common rant]

I'm a day late, so I did Tabata Something Else today. Stood in my corner and did the workout.

Served up an almost semi-respectable 341. First time doing push ups and pull ups tabata-style. Very poor sit up performance. I haven't done normal sit ups for a long, long time. GHD was taken. Min and percentage of total: 4,5,9,16;15,20,24,41

Comment #60 - Posted by: timh at August 22, 2007 6:25 AM

55-60-65-70-65. bw=128

Comment #61 - Posted by: Norma at August 22, 2007 6:26 AM

M/42/194

Shoulder Press:
5X65
5X75
5X75
5X85
5X85

Comment #62 - Posted by: KEL at August 22, 2007 6:32 AM

Rest day, work with hands tomorrow. TSE tomorrow.

"...I fired off the F U response it deserved..." Too funny, Coach. Bet each one of us would love to be cc:'ed on THAT email.

Comment #63 - Posted by: bingo at August 22, 2007 6:47 AM

#23 Tim H
I don't think it's wise to do an underhand deadlift, especially a heavy one. I think that's the fastest way to tear your biceps muscles from their insertion points. If you have any arm bend at all, it's risky. I don't trust myself that much, so I'll stick to clean/snatch/mixed grip. Safety first.

#61 timh (same guy?)
way to power through against the current! Keep at it, and bugger the gym guys about the rings!

Comment #64 - Posted by: Ben Moskowitz at August 22, 2007 6:47 AM

48/f/ 138

95X5
100X5
105X3 (+ 95X2)
95X5
100X5

Comment #65 - Posted by: rosceaux at August 22, 2007 6:50 AM

bw: 185

140 x 4
140 x 4
135 x 5
135 x 5
135 x 4

Right shoulder still giving me issues.

Comment #66 - Posted by: Rick510 at August 22, 2007 6:50 AM

21/m/175/5'9

95
95
95
95
95

need to buy more plates to add more weight

Comment #67 - Posted by: jegan17 at August 22, 2007 6:51 AM

37/m/178

95, 105, 110, 110, 110 (missed 5th rep)

Really concentrating on form.

Comment #68 - Posted by: Holbie at August 22, 2007 6:54 AM

#18 Angry G

failure, for me, is not being able to complete one more rep with perfect form. ideally form and muscle failure should occur simultaneously after you've been training with proper form long enough. the length of training this requires has varied for me depending upon the movements - with something like a bench press or shoulder press, it's easier to maintain strict form simply because the movement involves fewer joints. snatch, on the other hand...

i suppose i should be more specific in the future. regardless, you did essentially discribe the process i always go through in WODs like these - no warm-ups within the actual 5 sets.

Comment #69 - Posted by: esteban at August 22, 2007 7:05 AM

Fantastic video! I loved the "I need to get my straps and wooden shoes' comment. ha. good stuff.

timh- bummer about your gym, I completly understand...however on the bright side, now all the equipment you use is closer together. should save you some transition time! :-)

Comment #70 - Posted by: nadia shatila at August 22, 2007 7:09 AM

cfwu x 2

worked up to 135lbs, only got 4 reps...

really tired and sluggish and not aggressive at all today.
previous was 135x5x5

Comment #71 - Posted by: Brett_nyc at August 22, 2007 7:12 AM

i have a question(being new to crossfit) should i be doing other stuff for my workout, or should i just follow the WOD? i just want to be sure that im doing this right.

Comment #72 - Posted by: chuck at August 22, 2007 7:17 AM

I got my first bodyweight OHS yesterday!

When I started Crossfit on March 1 of this year, a 65 lb OHS was a real struggle. I had never even heard of a muscle up, and certainly couldn't do one. About 2 weeks ago I got my 10 MU's in a row! I'm on cloud nine.

This stuff is great.

Comment #73 - Posted by: jarrett at August 22, 2007 7:17 AM

41/168

85x5
105x5
115x5
125x5
135 3/5 1+1

Comment #74 - Posted by: Rick at August 22, 2007 7:21 AM

20, 45, 50, 55, 55, 55 (in kg)

Comment #75 - Posted by: Petr Ruzicka at August 22, 2007 7:28 AM

chuck #72,

have a good look around on the crossfit site. it is unbelievable how much information is there. look out for the CFWU ( crossfit warm-up) and Burgener warm-up for example. Generally I will row for 5 mins do a CFWU and then get stuck into the WOD. Then I stretch for about 15 minutes. Usually I am at the gym for about an hour total including warm-up, WOD and stretch depending on the WOD.

Believe me, the WOD is enough. I too, at the beginning, felt that the WOD wasn't enough on its own. Until they started posting the brutal workouts. The workouts are forever changing in intensity, in time, in movements, in basically everything! Be patient and stick with it. Then you too will be devoted like the rest of us to this way of life called " crossfit".

Comment #76 - Posted by: bladeboy at August 22, 2007 7:29 AM

I don't have any weights at home, can I sub HSPU's instead?

Comment #77 - Posted by: michael leach at August 22, 2007 7:30 AM

michael leach #77,

why not?

Comment #78 - Posted by: bladeboy at August 22, 2007 7:32 AM

25/M/148

Yesterday's workout "Tabata Something Else"
Pullups: 87
Pushups: 115
Situps: 81
Squats: 136

Total: 419

Paced myself and felt a lot better than the last time we did a tabata workout.

Comment #79 - Posted by: Tommy CFATL at August 22, 2007 7:35 AM

135x5(x2)
135x4
125x5(x2)

Comment #80 - Posted by: jpf at August 22, 2007 7:35 AM

28 M/5'4"/172 lb.

135-145-155-155(failed on 5th)-145

Did some abs and rowed 1 km afterwords. Upper body is still torched from doing "Murph" and "JT" yesterday. Going to catch up with "Tabata Something Else" this afternoon. Rest day is going to feel so good tomorrow.

Comment #81 - Posted by: pocketmonster at August 22, 2007 7:41 AM

bladeboy #76
thank you for the the advice! much appreciated.

Comment #82 - Posted by: chuck at August 22, 2007 7:44 AM

37yo, 5'11", 155#

105
110
115
120 (3)
120 (3)

Comment #83 - Posted by: uri at August 22, 2007 7:46 AM

no prob's chuck

"Welcome to the Fold"

Comment #84 - Posted by: bladeboy at August 22, 2007 7:51 AM

Row 500m warm-up
50 x 10

70 x 5
80 x 5
90 x 5
100 x 5
90 x 5

Concentrated on no lower body movement. First time doing the workout. Will start with 90 next time.

Comment #85 - Posted by: sean myers at August 22, 2007 7:52 AM

Last day @ CrossFit Socal.

I want to say thanks to the awesome people at CF SoCal, they were inspiring! Krista's help made some of the easy things easier and got me thinking about how to push harder. I will wear my CF Socal shirt with pride!

DL (3-3-1) 330-330-380
Shoulder Press (5-5-5) 100-122-122
Back squat (5) 198

And last but not least, I got myself the ever elusive Muscle-Up! Box checked, time for 2!

Comment #86 - Posted by: Angry G at August 22, 2007 8:04 AM

WU
.5 mi. walk on treadmill and stretch
oly bar SP x 10
65# SP x 8
WOD
95/115/125/135/145(fail)x3/135x2

Comment #87 - Posted by: TJF at August 22, 2007 8:10 AM

135 x 3
125 x 5
125 x 5
125 x 5
125 x 5

Comment #88 - Posted by: Pat at August 22, 2007 8:14 AM

CFWUx3

WU with 45lb bar

WOD
65x4 failed on 5
55x5
60x5
65x5
65x5

I should have warmed up a bit more considering the failed 5th rep on the first set, either that or started a bit lighter.

Comment #89 - Posted by: SueAnne at August 22, 2007 8:17 AM

BW: 165
Shoulder Press
5x5 @ 135

Comment #90 - Posted by: HarryHogg at August 22, 2007 8:20 AM

I am heading to Balad in a few weeks and heard a rumor that you couldn't get to any .com sites anymore...if anyone is there can tell me that this is a bad false rumor I would appreciate it. Will be very important in order to maintain my WOD fix.

Comment #91 - Posted by: bpow at August 22, 2007 8:21 AM

# 74 jarrett-
Awesome job, keep up the good work.


I loved the line at the end of the video- "And what other rules are we breaking?" and as Coach looks into the camera, I immediately thought, "Oh! A test."

K-
WU- CFWU x 3 sans BE (back is sore today), yard work 1/2 hour
45lb sholder press x 5 x 2
WOD-
65-65-75 x 2 F,65 x 3-65-65
Then- 45 x 10
L worked w/ me on my pull up starting stance and we raised the bar, now I'm not getting as high as before, but using better form and working more efficiently.

L-
WU- APK WU x 2
35 lb shoulder press x 5
WOD-
45-55 x 1, 50 x 3 F-45-45-45-45 x 3

N-
WU- yard work 1/2 hour, walk 1.1 mile 20:08
35 lb shoulder press x 5 x 2
WOD-
45-55 x 3, 45 x 2-45-45-45

Kate

Comment #92 - Posted by: jknl at August 22, 2007 8:24 AM

#92 bpow whether thats true or not im sure you will have email. im sure someone can hook you up with the wod via email.

Comment #93 - Posted by: BONE at August 22, 2007 8:27 AM

#87 Angry G-
That's awesome about the muscle up!

Kate

Comment #94 - Posted by: jknl at August 22, 2007 8:27 AM

"what other rules are we breaking?"

awesome!


but I think I'll splurge on the wooden shoes just for safety and efficacy.

gymastics bad in tennis shoes? huh?

Comment #95 - Posted by: Ben Moskowitz at August 22, 2007 8:41 AM

Nice intensive workout :)

I did the GA warmup before this.
This was actually the first time I did pure shoulder presses with a barbell so I really concentrated on the form. I enjoyed doing this, felt a good metabolic "burst" and nice sweatting, heh :)

110x5
110x5
110x5
110x5
110x5 (this was actually the best and easiest!)

next time more weight...

- OlliS

Comment #96 - Posted by: OlliS at August 22, 2007 8:46 AM

Jon 28/5'10"/205
75, 85, 95, 100, 95

Zack 27/6'1"/195
75, 85, 95, 105, 115(3 SP, 2 PP)

Comment #97 - Posted by: Jon Gramlich at August 22, 2007 8:47 AM

65
95
105
115 failed
105

BW 180 5'7

Comment #98 - Posted by: shawn at August 22, 2007 8:49 AM

m/38/68"/146

85/90/95/95/100(fail at 5th rep)

Comment #99 - Posted by: Josh at PI at August 22, 2007 8:49 AM

im getting a set of rings, but i not sure that i have a place high enuff to hang them from to perform the muscle-ups without hitting my head or having my legs hit the ground too early. any suggestions?

Comment #100 - Posted by: chuck at August 22, 2007 8:56 AM

25/F/5'3"/115#
65x5
70x5
70x5
70x5
70x5

Comment #101 - Posted by: ShannaCraig at August 22, 2007 9:06 AM


135
145
155
155
135

Comment #102 - Posted by: Kfeldt at August 22, 2007 9:10 AM

Hi guys,
Quick question. Is the weight scaled down a lot if I use a Smith Machine? I know that its easier to use since it slides up and down and you can't really lose your balance. I'm only asking because I have dislocated my shoulder a long time back and every now and then if I do a lengthy shoulder workout and not take care of the balance, i could potentially pop it out again. I don't want to skip this WOD, just wanted to hear your thoughts on the smith machine. Thanks

Comment #103 - Posted by: g from jerz at August 22, 2007 9:10 AM

Coach,

Love the philosophy. Really jives with my own beliefs towards training. I guess thats why I'm drawn to crossfit.

Something to consider though. I was playing a touch football game last week...and dove to make a tag. When I landed, my shoulder was in a vulnerable position and I tweaked it.

Got me thinking...perhaps Crossfitters would benefit from adding jumping and falling drills to some workouts. The body being able to handle jolts like that, hard to duplicate with out actually falling.

Again...we are talking for preparing our bodies for everyday life.

We've seem some videos...on tumbling and stuff...but not in any WOD's.

Any thoughts.

Peter.

Comment #104 - Posted by: PB at August 22, 2007 9:12 AM

114,119,124,126,128,131x4,131x4,131x4,131x4
+
hspu/DU/GHD Sit up/dips/strict chins practice

at cabin

Comment #105 - Posted by: OPT at August 22, 2007 9:15 AM

41yo/f/165#
CFWU-practiced kipping pullups-goal NO MORE gravitron machine for me,pure jumpping & negatives till I get my pullups!
core performance movement prep
45,50,55,60,65
spin 54 min, 20miles
core perfor prehab & physioball
handstand a/g wall hold, then did 2 baby HSPU

Comment #106 - Posted by: lisaq at August 22, 2007 9:16 AM

45,50,55,60,65,67.5,70x4,70x2
+
push press practice

Comment #107 - Posted by: OPT Mommy at August 22, 2007 9:17 AM

This video was the best video I've watched of the certification seminar videos. I would love to paticipate in one of coach's seminars. I like his kind of "dry humor" an how he question everything in sports. I'm always sad when the videoplayer stops.
Keep up the good work.

-Tobias from GERMANY-

Comment #108 - Posted by: Tobias at August 22, 2007 9:19 AM

CFWUx3

45,50,50,55,60 (#)

Comment #109 - Posted by: amazonbroad at August 22, 2007 9:23 AM

35/M/180
CFWU
WOD as Rx'd
95lbs x 5
105lbs x 5
115lbs x 5
125lbs x 4 125lbs x 1 Push Press
120lbs x 4 120lbs x 1 Push Press

Then......
12 Pull-Ups
25 Reps 135lbs DL
25 Push-Ups
25 Tuck Jumps
25 Floor Wipers
12 35lbs Dumbell Clean & Press (each arm)
12 Pull-Ups

Time 11:55

Comment #110 - Posted by: superg at August 22, 2007 9:24 AM

CFWU x 3

85x5
90x5
90x5
95x5 (PR)
90x5
90x5

Row 1000m

Comment #111 - Posted by: Linguini at August 22, 2007 9:24 AM

Chuck #100:

I also got a set of rings with nowhere to hang them -- so I built one: it's a 12' high tower next to my house that could be mistaken for a gallows by the uninformed. It's made of 2 4x4x12' posts and some 2x4s for base and bracing. It's good for rings and to put a removable pullup bar across. Figure $50 for materials and a few hours to build something like this.

Comment #112 - Posted by: Chris M at August 22, 2007 9:24 AM

As Rx: 100-110-120-130-120.

Attempts prior to last 5 reps of 120: 140 (couldn't do one rep), 135 (1 rep), 130 (2 reps). Only rested long enough to change weight.

Comment #113 - Posted by: RJF at August 22, 2007 9:30 AM

24/f/143

ran 4x400meters (pushing double stroller w/ kids)

Shoulder Press:
45x5
65x5
75x5
75x5
80x5(almost failed last rep)

Note: Crossfit is amazing. I had my second baby six months ago, started Crossfitting 4 months ago, and I have been back in my pre-baby clothes for about a month now. I haven't even been incredibly strict with my diet either. It's amazing what a little real excercise can do. Thanks Crossfit!

Comment #114 - Posted by: Jason and Tricia Yucca Valley at August 22, 2007 9:33 AM

45/M/180
95X5, 115 x 3 failed 4 and 5, 95x5, 105x5 barely but maintained form, 100x4 failed on 5th. good workout today.

Comment #115 - Posted by: spartacus@45 at August 22, 2007 9:41 AM

65x5
85x5
95x5
100x5
105x5

Comment #116 - Posted by: domer at August 22, 2007 9:49 AM

chris #112
thank you for the tip. looks like i have something to do for my saturday.

Comment #117 - Posted by: chuck at August 22, 2007 9:49 AM

95,125,115,115,115

Comment #118 - Posted by: JDale at August 22, 2007 9:51 AM

A WOD I can do with my injured knee! I'm missing Crossfit so badly and was happy to jump [i mean carefully meander] back in today.

67# x 5
87# x 5
95# x 5
137# x 5
157# x 5

Comment #119 - Posted by: Orie S at August 22, 2007 9:56 AM

M/45/176
115/120/125/125x4-120x1/120x4-115x1
Clarksville, TN

Comment #120 - Posted by: Ken P. at August 22, 2007 10:00 AM

It's hard not to try to use your legs to get momentum.

95x5
105x5
95x5
95x4
95x3 then two push press
45x10

Comment #121 - Posted by: ProPain at August 22, 2007 10:01 AM

WOD
Military Press
125 x 5
125 x 5
125 x 5
125 x 5
130 x 5

----end WOD

extra work

underhand chinups - weighted
+25lbs x 8
+35lbs x 6
+25lbs x 6
+20lbs x 6

Comment #122 - Posted by: Steve at August 22, 2007 10:05 AM

HI
I was wondering how many towel pull ups do you sub in for a rope..1 pull up for 2ft rope any advise please send me an email luke_355@yahoo.ca

Comment #123 - Posted by: Luke Fuller at August 22, 2007 10:11 AM


Shoulder Press
95 x5
115 x5
125 x5
135 x5
135 x5

Also made up Front Squat WOD
135 x5
155 x3
175 x3
185 x3
205 x3
225 x3
225 x3


Comment #124 - Posted by: PB at August 22, 2007 10:13 AM

95 x5
115 x5
125 x3 finished last two @ 115
115 x5
95 x5

Comment #125 - Posted by: Beau at August 22, 2007 10:21 AM

181#/37yoa/M

shoulder press x5

115-120-125-130-132.2

missed 4 of 5 @ 135

Comment #126 - Posted by: rob miller CFSC at August 22, 2007 10:21 AM

41/175

Shoulder Press

95x5
115x5
120x5
125x5
130x3
115x5

Comment #127 - Posted by: John Messano at August 22, 2007 10:21 AM

32yom/210#

5x65
5x75
5x85
5x95
5x105

Comment #128 - Posted by: TWK at August 22, 2007 10:26 AM

115, 125, 130, 135, 140

Comment #129 - Posted by: Nick G. at August 22, 2007 10:27 AM

113,118,123(pb),125.5,128x4 and then 152x1

Big arm warm-up with Corson was the key here, the new lifting shoes may have been a factor for stability but form was very strict. Thanks to the Rippetoe videos for that.

Pre-Snatch balance practice and OH Squats 88lbsx10 2 sets.
Post-Karen in 6:10.

Comment #130 - Posted by: gaucoin at August 22, 2007 10:30 AM

29/M/205

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Comment #131 - Posted by: tapyou123 at August 22, 2007 10:31 AM

skip 5:00
3x5 alternating mu-65# and sp 95#

Comment #132 - Posted by: James N at August 22, 2007 10:32 AM

pre-snatch balance & ohs practise
wod - 88,98,108,113,118x4,123x3,115.5,118,120.5x3
15 MU

Comment #133 - Posted by: Rob Corson at August 22, 2007 10:34 AM

19/M/140

CFWU x3 + shoulder dislocates - dips + Burgener WU x2

7x45/5x55/3x65

75
80
85
85
85

My theoretical 5RM is 89 lbs. (didn't know that 'til after WOD). I guess it was good judgement not to bump it to 90. Gotta ease back in after 1 week of "recovery."

Comment #134 - Posted by: Ben Moskowitz at August 22, 2007 10:37 AM

41/185/6'

CFWU X 3

135
135
155
155
155 x 5

Comment #135 - Posted by: SDG at August 22, 2007 10:39 AM

Funny conversation in the office today in keeping with the stories the last couple of days on working out in non-CF gyms:

Trainer's son: "So how is the ___ gym treating you?"

bingo (all of 5'8.5", 153#): "Great. Nobody else seems to use the stuff I use so I just go into my little corner and go at it. Everyone gives me plenty of room."

Trainer's son: "That's 'cause everyone's afraid of you!"

So there you go. Crossfit, sowing fear in gyms across the land...

Comment #136 - Posted by: bingo at August 22, 2007 10:51 AM

36/210/5'11"

CFWU X 2

95
115
125
135
145(4) 5th was push press

Double unders
box jumps 3 X 25

Comment #137 - Posted by: Chris at August 22, 2007 10:51 AM

31/m/215/6'5"

135 x 5
155 x 5
155 x 4
145 x 5
150 x 4

Comment #138 - Posted by: Corey at August 22, 2007 10:52 AM

500m swim
115x3

WOD
135-155-155-155-145

I really need to get in the pool more. 500m left me a little smoked for the lifts. May have been able to get 155 on the last rd, but didn't feel like pushing it.

My body is really sore from Tabatta Something Else yesterday. That or it's just not used to recovering w/out some cold ones.

Get some, Go again!

Comment #139 - Posted by: DJ at August 22, 2007 10:55 AM

Shoulder Press 5-5-5-5-5 reps:
Loads- 85, 95, 100, 95, 95 (lb)
M/19yr/150lb/67in/WOD#4

Hit the wall on the last rep of sets 3 and 4; also on the fourth rep of the last set (didn't mentally prepare/focus well). I had to finish those three sets with push presses. Good workout, though. I also did three quick sets of shrugs at the end to polish off the shoulders.

Comment #140 - Posted by: Angstadt at August 22, 2007 10:56 AM

46 5'10 189

Did "Tabata Something Else" today missed yesterday

cfwu

Pull ups (my nemisis) 23
Push ups 114
Sit ups 123
Squats 132

Total reps: 392

Comment #141 - Posted by: Mark at August 22, 2007 11:00 AM

24/M/195

115-135-145-155f-155

intensity was poor on 4th set.

Comment #142 - Posted by: JMR at August 22, 2007 11:07 AM

30/M/200

120x5
120x5
120x4
115x5
115x5

Core work with 35lb KB followed, played around with some windmills, TGU's and situps.

Comment #143 - Posted by: joshuab at August 22, 2007 11:08 AM

my shoulders are getting week... all at 135.. tried 145 and felt a twinge...

followed by 100 dips weighted with 40# (own lil hopper, what is the one thing i dont wanna do right now workout)

Comment #144 - Posted by: TEkev at August 22, 2007 11:13 AM

around 1000yd warmup swim which left the arms feeling like mush for the lifts.
135-155-155 spotted - 155f-145 with a push press on the last rep
DJ, looked great in the pool
lets to some recovery cold ones in preparation for tomorrows rest day.

Comment #145 - Posted by: BONE at August 22, 2007 11:13 AM

M/29yo/6'4"/202#
As Rx:
95-105-125-135-145

F/32yo/5'10"/153#
As Rx:
65-75-85-85-90(broken)
75# was previous(PR)

Comment #146 - Posted by: Damon & Laura, Sonz Decatur at August 22, 2007 11:22 AM

27/m/189

200 single unders
CFWU x 3
shoulder press 5-5-4-4-5 @ 115-120-125-125-115, tacked on two push presses to end of 3rd and 4th sets and 10 GH situps in between sets
250 single unders

Comment #147 - Posted by: esteban at August 22, 2007 11:23 AM

127lbs
95lbs x 5 x 5

Comment #148 - Posted by: Jon Gray at August 22, 2007 11:27 AM

pre cfwu x3
post some ohs practice so much harder with dead shoulders 20 kte

115,125,145,150,150(f) 3rd rep push press last two

Comment #149 - Posted by: Angelo 36/250/xfit feb '07 at August 22, 2007 11:29 AM

Hell yeah, barefoot weightlifting. That's how I roll.

Comment #150 - Posted by: Jacob Tsypkin at August 22, 2007 11:34 AM

95, 115, 135, 145, 155 (f5)

Followed with a 2.5 mile jog

Comment #151 - Posted by: rcurriejr at August 22, 2007 11:35 AM

40 yof, 5'7, 150lbs

1 mile run, treadmill, 1% incline

Shoulder press:
5 x 30kg (66lbs)
5 x 32.5 kg (71.5lbs)
5 x 35kg (77lbs)
5 x 35kg (77lbs)
4 x 35kg (77lbs) (failed final rep - tired!).

1 mile row: 6:48.7
20 floor wipes, 30kg (66lbs)
50 sit-ups (feet anchored)

Comment #152 - Posted by: Cal Jones at August 22, 2007 11:38 AM

0.5 mile run

CFWU x 3

Shoulder Press: 5-5-5-5-5

95
105
125 (4)
115
120 (4)

Post - Pullup practice

Comment #153 - Posted by: John West at August 22, 2007 11:44 AM

23/m/298#

5x135
5x155
5X165
5X185
3X190 tweaked somethin in my elbow so i was done for the day

Comment #154 - Posted by: jon r at August 22, 2007 11:46 AM

5'9" 190# 34yo
WOD
95 X 5
115 X 5
125 X 5
135 X 5
140 X 3 rest for 20 sec. 140 X 2
Extra
DB Front Raise 4 X 10
DB Lateral Raise 4 X 10
Rear Delt 4 X 10
BB Shrugs 4 X 10
DB Arnold Press 2 X 10; 1 X 8; 1 X 6
Shoulders were burned out.

Comment #155 - Posted by: Jett at August 22, 2007 11:47 AM

5050505050505050505050505050505050505050505050505

M-34-6'-187

Shoulder Press

5X95
5X105
5X105
5X105
5X105

alot toughter than it looks....
finished with a great paired med ball work out!
thanks CF

5050505050505050505050505050505050505050505050505

Comment #156 - Posted by: robin finlayson at August 22, 2007 11:48 AM

I'm also comment #127....

Got 135# by 5!

Comment #157 - Posted by: rob miller CFSC at August 22, 2007 11:49 AM

5 min rope skipping + CFWUx3

Warm up set 1: 10x empty bar
Warm up set 2: 8x 30 Kg

WOD:
5 x 40 Kg
5 x 42,5 Kg
3 x 45 Kg
5 x 42,5 Kg
3 x 42,5 Kg

Did one extra set (after the 5th set)of 3x45 Kg to reach the required volume..

Comment #158 - Posted by: Leroy - Holland at August 22, 2007 11:49 AM

Did the workout. New to the program. Felt the burn and liked it- Will continue to follow this.
started- 95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

At the last set could not get the full amount unless I used the jerk and push. Thanks

Comment #159 - Posted by: Jeff at August 22, 2007 11:53 AM

Thanks for the Jeff Martone instruction videos - my Turkish get ups have always been sloppy to the point of danger and I was able to fix that this morning. And get lots of funny looks at PT too.

Comment #160 - Posted by: MurphIZ at August 22, 2007 11:56 AM

Press - 95lbs
5 (2min) 5 (2min) 5 (2min) 4+f (3min) 5
Will make up Mondays FS this afternoon if the waves are crappy.

So I finally managed to find the gym manager to ask her for all the stuff they don't have.
C2 - "We had one but nobody ever used it. Did you see we have a new elliptical this week? It feels like you're hiking up a mountain. Its a great workout!"
Bumper plates - "My boss doesn't like people to do 'powerlifting', besides there is no room"
Wall Ball - "I can't find anything heavier than 15 lbs but I'll keep looking"
GHD - "We have lots of ab and back benches in there already"
Rope - "There used to be an obstacle course in the athletic field, but its all corroded now"
I started to mention functional fitness and then somehow the conversation turned again to her boss who 1) runs triathlons (I was supposed to be impressed). and 2) Is not at work today because of a back injury (he gets grumpy when he's injured like last week when he was out for a groin injury). I shook my head and walked away. If she gets the wall ball, the conversation will have been worth it.

Comment #161 - Posted by: JPW at August 22, 2007 12:06 PM

46 / 177

105-115PR-120(3)-115(4)-110-110 Yes, there are 6 sets. I felt cheated when I couldn't finish a set and was compelled to do another.

Comment #162 - Posted by: tom perry at August 22, 2007 12:11 PM

37/m/176
115x5, 130x5, 135x3 + 2PP, 125x3 + 2PP, 115x5

Comment #163 - Posted by: silence at August 22, 2007 12:12 PM

day 2 not such a bad one today...
80lbs - 5
115 - 5
115 - 5
125 - 5
125 - 4

Comment #164 - Posted by: MaKo at August 22, 2007 12:14 PM

M 24/168

115, 125, 135(f), 135(f), 115, 125

first few reps easy on each set, last few hard!

Comment #165 - Posted by: J.Brown at August 22, 2007 12:14 PM

25/F


75
80
85(F@3)
85
90(F@3)

Comment #166 - Posted by: Pryor at August 22, 2007 12:20 PM

30/m/190

135
135
145
155 (failed reps 3 & 5--weird that I got #4)
155 (failed reps 4 & 5)

Comment #167 - Posted by: MWade at August 22, 2007 12:31 PM

First Crossfit post!

95-115-125f-115-95

Comment #168 - Posted by: BigGMike at August 22, 2007 12:38 PM

34M/5-10/165
95, 115, 125, 115, 115

Comment #169 - Posted by: blackak at August 22, 2007 12:48 PM

28/m/160lbs.

115
135
135
145
155

Comment #170 - Posted by: GW at August 22, 2007 12:49 PM

m/33/5'9"/175-[112 days since CF Columbus Ohio]


95, 105 x2, 105x2, 100 x4, 100 x4.

...humbling

Comment #171 - Posted by: EnDeR at August 22, 2007 12:50 PM

bw 166 95,115x4

Comment #172 - Posted by: Neeraj at August 22, 2007 12:51 PM

cfwux3rds 15reps of ohs 15lb bar, pushups,ghd situps, dips, back ext, jumping pu's

95/115/135/150/155 (new 5rep pr)

32 yom wt 240

Comment #173 - Posted by: brian t at August 22, 2007 12:55 PM

SP (I need lots of work on these). Reps of 5: 55-60-65-70-(70x4x1), 70x1
DL reps of 5: 115-135-145-155-165
BP reps of 5: 65-75-85-85-85

Saving a little steam for indoor soccer tonight.
Erin

Comment #174 - Posted by: in8girl at August 22, 2007 12:58 PM

F/25/130
65
55
55
60
65
Then a run to the park 1.1 miles away in 7:06
30 Pull-ups
40 Push-ups
50 Sit-ups
Ran back home in 9:02 (a steady uphill climb...thus my 7 min mile there!)
Need to work on my Push presses......

Comment #175 - Posted by: Kate at August 22, 2007 1:05 PM

42/M/175

5 X 95
5 X 115
5 X 120
5 X 125
5 X 130

Comment #176 - Posted by: Turbo at August 22, 2007 1:06 PM

125,125,120,120,115

then 100 DU

Comment #177 - Posted by: ut steve at August 22, 2007 1:07 PM

30yom/185#/6'1"
3x10 ring dips
3x10 decline ring push ups
3x25 sit ups
as rx'd 95/95/105/95/105.....

Comment #178 - Posted by: a-rob at August 22, 2007 1:07 PM

m/37/6ft/168

65, 75, 85, 95, 105 (failed after 3)

Comment #179 - Posted by: crazyXgerman at August 22, 2007 1:14 PM

Breaking all the rules and reaping all the benefits:
95/105/115/120/120(br)

21/m/164

Comment #180 - Posted by: Cory at August 22, 2007 1:18 PM

5x105,115,115,115(4,1),115(3,1,f), 3x115 push press cause I was mad I didn't get the 5th at 115. I fell off the rest wagon with a resounding thud. Yesterday I learned that the weight room at the Y is open nothwithstanding posted notices to the contrary. Liar, liar, pants on fire. I've made good progress on shoulder presses and I felt today was a good chance to keep locking in those gains. I guess I still need that 12 Round Program. Thanks, Coach! BW:175, Y/A:58

Comment #181 - Posted by: john wopat at August 22, 2007 1:20 PM

BTW...stomping the feet to increase intensity seemed to help when feeling complacent

Comment #182 - Posted by: Cory at August 22, 2007 1:20 PM

18/m/155

tabata as rx'd: 448 (only counted lowest reps)
PU-11
push-14
situp-13
squat-18

Comment #183 - Posted by: Ben CFC at August 22, 2007 1:26 PM

M/37/175

CFWU x 3 (12 pullups)

w/u: 65x8, 95x5

105x5, 105x5 (4 + 1 push press), 95x5, 95x5, 95x5

3 reps of 95# push jerk for form practice

L-pullups: 10x10x8
Ring supports: 3 (30 sec, 20 sec, 30 sec)
1 Rope Climb - 20'

1 Nap

Comment #184 - Posted by: Chris M at August 22, 2007 1:27 PM

32/M/5'11"/180

CFWUx3

115x5
125x5
135x5
135x4 (failed on 5th)
135x5

Still have a way to go on dietary improvement.

Comment #185 - Posted by: Walt at August 22, 2007 1:29 PM

16m 155 5'8

I was tired today from soccer games and tabata something else last night so i barely did anything before quitting to get an early rest day

5x95
5x105
5x115
cleaned all the weights and cleaned a little more b4 quitting.

Comment #186 - Posted by: brad at August 22, 2007 1:29 PM

m/165/27

85/105/115/125/135X3 2-push press
felt good

Comment #187 - Posted by: KSC at August 22, 2007 1:34 PM

CFWU and a couple warm up sets, then:

105X5
110X5
115X5
115X5
115X5 (last rep small push press)

Comment #188 - Posted by: Joel at August 22, 2007 1:36 PM

A bad bad bad day for me:

Warm Up:

First two sets of 5 at 135lb- No probs
Next set at 154- ended up push pressing last 2 reps
Next set at 176- push pressed 3 of the reps
Next set at 200lb- push press coming in from the start.
Disgusted at myself and the slack form, I dropped back down to 135lb and made myself do two more sets strict. Better.

I'm going to punish myself tomorrow for this. Noticed some large logs and rocks whilst walking the dog so may do a trail run tomorrow, take some rope and drag/tow something heavy, nasty and unpleasant for my penance.

Be Cool, Remain Wise and remember 'Pain is temporary'
Ben

Comment #189 - Posted by: firemanben at August 22, 2007 1:39 PM

M, 28, 6'2", 270lbs

1RM=135lbs

5x105
5x115
5x115
5x115
3x125 (failed on #4)

Comment #190 - Posted by: Chris at August 22, 2007 1:48 PM

great video Coach. Thats why your the best in the industry!

Comment #191 - Posted by: Zain at August 22, 2007 1:52 PM

Surfed from 9:00am to about 3:00pm..My shoulders are smoked. I'll try this workout Thursday.

Comment #192 - Posted by: Team(of one) Lakeland at August 22, 2007 2:06 PM

75-95-105-115(failed)-115(made)lbs

Comment #193 - Posted by: kyle a at August 22, 2007 2:19 PM

#193... come on 3...2...1... GO!

Comment #194 - Posted by: TEkev at August 22, 2007 2:21 PM

5 rounds @40kg

Comment #195 - Posted by: paul grew at August 22, 2007 2:41 PM

ran 1 mile

95
105
110
105
105

Failed on the 5th attempt at 110 so I had to drop down to 105 for the last 2 sets.

Comment #196 - Posted by: billbass at August 22, 2007 2:43 PM

44/175

5 each at 111, 122, 133, 138 and 144

6 x 176 OHS, the march to 15 continues. I sucked less today.

Comment #197 - Posted by: Sailorcrew at August 22, 2007 2:45 PM

Practice parade was short today leaving me PLENTY of time to lift.

18 F

65 (failed at 4)
55
55
55
55

Comment #198 - Posted by: Janell at August 22, 2007 2:45 PM

29/M/180

95x5
115x5
135x4(failed on 5)
135x5
135x3

Comment #199 - Posted by: edevine at August 22, 2007 2:47 PM

25/f/130#

breakfast: run 45 minutes = 6.25 miles

WOD: SP
70 x 5
75 x 5
80 x 5
80 x 5
85 x 5 (the last rep almost didn't make it up)
80 x 5
85 x 5

shoulda tried for more weight earlier.

Comment #200 - Posted by: cleverhandz at August 22, 2007 2:47 PM

M/30/196

WOD - SP 5x5

75/95/105/115(failed on 3)/105

Then did Tabata Something Else from yesterday...i'm fried.

Comment #201 - Posted by: CJOH at August 22, 2007 2:47 PM

as rx'd

95/105/110/115/120

near failure on the last set (shaky form with arched back), but completed each set

Comment #202 - Posted by: smithwick's at August 22, 2007 3:01 PM

M/35/5'8"/163

CFWU x 3

85X5
95X3 FF 85X2
85X5
85X5
85X5

Comment #203 - Posted by: Tim G at August 22, 2007 3:03 PM

M/45/6ft/185

135
155
175x5,5,5,4,4 (5 reps is a PR for this weight at least for the last 20yrs)

finished with pull ups and lunges

Comment #204 - Posted by: vcraig at August 22, 2007 3:04 PM

29yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Shoulder press 45lbs x 10, 55lbs x 8, 65lbs x 6.

Shoulder Press
75lbs x 5
85lbs x 5
95lbs x 5-5-5
3 minutes rest per set
C.O.C Tx10, #1 x 10-10
Foam roll after

Compared to 070105: +5lbs and 2 sets highest weight

Comment #205 - Posted by: Sesoku at August 22, 2007 3:06 PM

23/m/187#

115x5
115x5
115x5
115x4(f)
105x5

Comment #206 - Posted by: Woods at August 22, 2007 3:07 PM

38 yoa 180 lbs.

Set #
1. 185
2. 205
3. 200
4. 185
5. 185

Approx. 4 minutes rest in between.

Comment #207 - Posted by: RTC at August 22, 2007 3:09 PM

26/m/6'7"/195#

90 - 5
100 - 5
110 - 5
120 - 5
125 - 3 failure

Comment #208 - Posted by: Karl at August 22, 2007 3:10 PM

24 YO 160 lbs.

1. 135
2. 145
3. 155 (4 reps)
4. 145
5. 145

Comment #209 - Posted by: CohenJC at August 22, 2007 3:16 PM

m/34/150/5'7

cfwu x 3

135x5
135x5
145x5
155x3...failed x3 145
145x5

Comment #210 - Posted by: the TODD at August 22, 2007 3:22 PM

Charity-
69-79-84-89-94

Comment #211 - Posted by: JEFF AND CHARITY at August 22, 2007 3:30 PM

Sort of bumming today so it was nice to get to the gym and push hard. Didn't have much though.

65
85
95
105
115 (good effort, made it)

115 is only 5 or 10# off my CFT PR, so I was pretty pleased. M/5'10"/155#

Tariq

Comment #212 - Posted by: TK at August 22, 2007 3:33 PM

M/43/233/6'4"

CFWUx1

95x5
115x5
125x5
135x2(f)
125x2(f)
95x10

Comment #213 - Posted by: Boxer4 at August 22, 2007 3:38 PM

160
185
205
225
235 x4

Comment #214 - Posted by: F.B.C at August 22, 2007 3:42 PM

42yom 182lbs

SP 5-5-5-5-5
95-100-105-105-105

Post WOD: Box Jump scales (12",18",18",24",30",12") 3 sets of 15 reps
40 weighted dips(25lbs)
60 Inverted rows on Smith machine

Comment #215 - Posted by: Harry at August 22, 2007 3:46 PM

5'10"/170

105
115
125
125 (failed on fifth)
115

Comment #216 - Posted by: bk at August 22, 2007 3:49 PM

Bingo, Random acts of intimidation, eh?

Comment #217 - Posted by: john wopat at August 22, 2007 3:50 PM

27/m/205
accidentally did 7 sets instead of 5.
115
120
125
130
135
135
125

Comment #218 - Posted by: Hobby at August 22, 2007 3:50 PM

CFWUx1
Shoulder press
70-80-90-100 x 5 105x3 fail 80x5

Comment #219 - Posted by: texasmick at August 22, 2007 3:51 PM

5x105-115-115-120(4)-110

Comment #220 - Posted by: Steve N. at August 22, 2007 3:56 PM

95, 115, 115, 125, 135 (f#4)
at Xtreme
no go back and make up Tabata Something Else

Comment #221 - Posted by: Garth at August 22, 2007 4:02 PM

85,105,125,135x4,135x2

Comment #222 - Posted by: Jerry 17/M/170 at August 22, 2007 4:05 PM

5 work sets at 100# failed on the last push of the 4th set, just wasn't committed.

Comment #223 - Posted by: Rico at August 22, 2007 4:16 PM

Tried something different, completing (instead of ending)the set even if I couldn't shoulder press it using a push press, and then dropping weight on the following round.

25/M/6'4"/185#

95
95
95 (last rep push press)
90 (last rep push press)
85

Finished with some interval sprinting.

Comment #224 - Posted by: ScottNY at August 22, 2007 4:26 PM

5 @ 65, 5 @ 75, 5 @ 80, 3 @ 85 (fail), 5 @ 80, 2 @ 80 (to finish set 4).

Comment #225 - Posted by: kpm at August 22, 2007 4:28 PM

CFWUX2 all out

5X95-100-105-110-115
30sec rest b/t sets

Post-200# sled drag 100yds X5

Comment #226 - Posted by: FFChad at August 22, 2007 4:29 PM

5x65
5x85
5x95
5x95
5x100

Ran 3 miles at 22:45 1/2 hr later

Comment #227 - Posted by: Derek at August 22, 2007 4:32 PM

36 yom, 175

95,115,125,135 (PR for 5x), 130

Comment #228 - Posted by: ChrisB at August 22, 2007 4:38 PM

#109 Tobias

I was reminiscing about being in Munich in the winter a year and a half ago, and I got a little choked up about it. I love Germany.

M/23 207 6'4"

66-88-94-99-99 lbs. - next time I'll start at 100 lbs.

Then some dumbbell swings and swing style kipping pullups.

Comment #229 - Posted by: Andrew H. Meador at August 22, 2007 4:38 PM

Mark
75, 85, 95, 100 four reps., Did the Annie foot stomp and did 100 five reps. Thanks Annie!

Comment #230 - Posted by: Theresa & Mark at August 22, 2007 4:40 PM

115/ 115/ 120/ 125/ 125

Comment #231 - Posted by: jef at August 22, 2007 4:43 PM

125/125/130/130/125

Comment #232 - Posted by: Will H at August 22, 2007 4:53 PM

26yom/175

115,125,135,145,155 (fail,4 reps)

Comment #233 - Posted by: Svor at August 22, 2007 4:57 PM

51/165
CFWU
Shoulder Press
95-105-105-105-95
Deadlift
5x185,5x215,3x225,2x225,2x225
Bench press
10x135,8x155,8x165
5x40lb dumbell each side TGU

Mrs.L
CFWU
Shoulder press
3x45-3x45-3x45-3x45-3x45-3x45-3x45
Deadlift
5x45x5sets
she's making great progress

Comment #234 - Posted by: lobo at August 22, 2007 4:58 PM

32/M/200lbs

subbed HSPU 5 x 5

Comment #235 - Posted by: Casey at August 22, 2007 4:59 PM

46 yom/199

115,135,145,150f3, 135

Comment #236 - Posted by: Kevin McClellan at August 22, 2007 5:00 PM

24/m/5'10/180

as rx'ed...

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Comment #237 - Posted by: Dave Oldham at August 22, 2007 5:05 PM

24/m/5'10/180

as rx'ed...

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Comment #238 - Posted by: Dave Oldham at August 22, 2007 5:06 PM

As Rx'd

115x5
135x5
145x5
155x5
160x4 last one push press

Comment #239 - Posted by: DustinW at August 22, 2007 5:07 PM

Making good progress
5X55
5X65
5X75
5X85
4X95 Missed the last one, but 95 was my PR, so hitting it four times is exciting.

Comment #240 - Posted by: Mucl1280 at August 22, 2007 5:08 PM

34/M/150

95
105
115
115
125 (3 reps)
115 (3 reps)
105

Comment #241 - Posted by: Motomouse at August 22, 2007 5:11 PM

Shoulder Press 5-5-5-5-5 reps

5 x 95#
5 x 105#
5 x 115#
3 x 125# (failed on 4th rep)
5 x 120#

Comment #242 - Posted by: Nicholas Burgett at August 22, 2007 5:13 PM

42yo/175#/m

as rx'd

warmup

2-2.5 min rest between sets

6 @ 115
4 @ 135
5 @ 125
5 @ 125

3 min rest

5 @ 125

a couple sets of single leg Kttlbll deadlifts

Comment #243 - Posted by: OSV at August 22, 2007 5:13 PM

135,145,155,155,155-fail 5th rep

Comment #244 - Posted by: dbones at August 22, 2007 5:21 PM

23/m/185

95
115
125
135
145 missed
135 x2 only

all other x 5

Comment #245 - Posted by: Catfish at August 22, 2007 5:22 PM

33/m/204

I see this & I think to myself, "self,we is gonna' push some weight today!"
WRONG.
Did a little light, hi-rep, shoulder, warm-up.
Started to do a warm up press set with #95, and POW!
I now have some kind of sharp pain in my left Bicep to go along with my aggravated left shoulder. So my warm up set became my 1st set and looked mighty light from there.
95
45
65
65
65

Gotta' get this pain figured out. Anyone out there experienced any thing like this?

Comment #246 - Posted by: will at August 22, 2007 5:31 PM

crossfit warmup

80x5
70x5
70x5
70x5
70x4

Comment #247 - Posted by: michael leach at August 22, 2007 5:38 PM

Crossfit Warmup

20x5
24x5
30x5
24x5
24x5

Comment #248 - Posted by: Cassie L at August 22, 2007 5:40 PM

95x5x5

Comment #249 - Posted by: T-1000 at August 22, 2007 5:51 PM

Catching up from yesterday.

mod. murph tabata due to tendenitis
2 mi run
2 rnds pullups
2 rnds pushups
2 rnds squates
2 mi run

seamless...but forgot to push start.

Comment #250 - Posted by: Allen at August 22, 2007 5:54 PM

30/M/210

CFWUx3 (no pushups)
5x5 HSPU

Don't have rack and can't clean enough weight into position for shoulder presses, so HSPU's it was....

Comment #251 - Posted by: SRH at August 22, 2007 5:56 PM

20/m/160

95
115
115
125
125

Comment #252 - Posted by: Mulli at August 22, 2007 5:59 PM

1 - 45
2 - 65
3 - 65
4 - 75
5 - 55

Need to get much stronger in the shoulder area...apparently.

Comment #253 - Posted by: Rzl at August 22, 2007 5:59 PM

44/m/195

95x5
105x5
115x5
125x5
135x5 last 2 push press

Comment #254 - Posted by: trtwarrior at August 22, 2007 6:02 PM

30/m/195

95,65,65,75,75

Someone earlier posted that young people like to socialize. Not at my university gym, anyway. Everyone is pretty serious and dedicated. I do get a kick out of the people who read newspapers while on the bike though.

Comment #255 - Posted by: neil at August 22, 2007 6:14 PM

46 yom 160#
5x95
5x105
5x115
5x125
2x135
5x115
4x125
Right arm was giving out.

Comment #256 - Posted by: Jim D. at August 22, 2007 6:18 PM

95x5
115x5
120x5
115x3
115x5

Comment #257 - Posted by: Alec M/45/175/73" at August 22, 2007 6:20 PM

1: 85 lbs. 3 reps/65 2 reps
2: 75
3: 80 4 reps/75 1 rep
4: 75
5: 75

Comment #258 - Posted by: Arana at August 22, 2007 6:20 PM

22/f/130lbs

Probably could have gone a little bit heavier on these, but haven't done them in forever so I started out slow....

45x55x60x65x65

Comment #259 - Posted by: Kentucky9 at August 22, 2007 6:22 PM

2 X 10 chins
2 X 10 GHD situps

m/45/#185
90, 100 105 (4 reps), 105 (pp last rep), 102.5
finished with 10 turkish getups/side.

m/14/#105
40, 40, 45, 45, 47.5

m/8/#56
25, 30, 30, 30, 30

Comment #260 - Posted by: TomF at August 22, 2007 6:25 PM

supersetted with mondays front squats then finished with yesterdays tabatas (5 instead of 8 rounds per move)

65x12
115x5
115x5
125x5
130x5
125x5

Comment #261 - Posted by: Jeff at August 22, 2007 6:25 PM

First time doing a standing barbell shoulder press.

45,65,85(2 reps),75(4 reps),65,70

Need to work on intensity.

Comment #262 - Posted by: Pitreau at August 22, 2007 6:27 PM

42yom / 146

CFWU x3 x15 (-dips)
WOD - 5x5 Shoulder Press
95,105,115,120,125(failed last rep)

Post - 3 sets of Bar MuscleUps (8,5,5), 1 pood waiters walking lunges 50' each arm

Comment #263 - Posted by: mhlane at August 22, 2007 6:28 PM

33M / 185# / WOD #164 / CFT 825

CFWU, then Shoulder Press 5-5-5-5-5 reps

90x5, 135x4, 115x5, 125x5, 135x4, 125x5, then 75x20 just for fun.

Sooo close to getting that 5th rep at 135. Next time.

Comment #264 - Posted by: wilson at August 22, 2007 6:28 PM

95 x 5 x 3 sets
100 x 5 x 1 set
105 x 3, then back to 95 for last 2 reps

ran 32m
1 set max pu,su,pu

Comment #265 - Posted by: charley at August 22, 2007 6:33 PM

F/46/114

5x 80/85/90/95/100x4

Between, weighted pullups:
18x5/26x5/35x4/44x3/52x1

and some kb swings with the 44

Comment #266 - Posted by: Lynne Pitts at August 22, 2007 6:34 PM

28/f/154#

55
65
70
60
65

Afterward - 2 circuits of chin-ups, self-assisted bar dips, and hanging knee raises (working toward knees to elbows)

Comment #267 - Posted by: Rydain at August 22, 2007 6:34 PM

50% week, probably closer to 70-80% today.

55, 65, 75, 85, 75

Comment #268 - Posted by: mas at August 22, 2007 6:35 PM

Wicked shoulder pain, getting stronger though

Me
65,75,85,95, 105 X 1 (fail) dropped to 75 X 4

Her
45,50,55,55,60 broke form a bit, but great job.

Comment #269 - Posted by: Anthony Utah at August 22, 2007 6:35 PM

85,90,95,100(fail, 2 reps),90
34/m/185

Comment #270 - Posted by: Sam L at August 22, 2007 6:39 PM

M/26/200.5

135x5 for all 5

Comment #271 - Posted by: Caleb T. at August 22, 2007 6:41 PM

37m/185
CFWUx3
WOD
95 1st set
105 for the rest
coulda shoulda done more weight

Comment #272 - Posted by: dmic at August 22, 2007 6:48 PM

Steve
45,65,85,95,105
Last one was pretty hard, but I could've added another 5 or 10 I think.

Comment #273 - Posted by: Poe at August 22, 2007 6:48 PM

42yo/178#

115/135/155/155/160 X 3

I used a weightlifting belt

Comment #274 - Posted by: freddy c. at August 22, 2007 6:52 PM

M/178/27yrs
shoulder press 5x5
88,110,132,143,154

Comment #275 - Posted by: Mike Giardina CFATL at August 22, 2007 6:55 PM

75, 85, 95, 105x2 95x3, 100x2 95x3

Comment #276 - Posted by: Rick Meller at August 22, 2007 6:58 PM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd

95-115-120-125-125

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #277 - Posted by: Travis H at August 22, 2007 7:03 PM

Because I am bored, I changed the "X me" on my facebook profile from "High Five" me to "Do a CrossFit workout with" me.

X me is dumb- I know, just making it the epitome of stupid and slightly amusing.

Comment #278 - Posted by: Janell at August 22, 2007 7:11 PM

85, 85, 90, 90(4, failed 5th), 85.

3x5 "Windmills" w/40 lb dumbbell. Good core stability motion.

I'm kind of dissapointed, I had expected to be doing 90/95, but I guess I'm not tooooo far off. We'll see the improvement when the next CFT comes around!

Comment #279 - Posted by: Ryan Whipple at August 22, 2007 7:13 PM

95/100/105/115x/110

Comment #280 - Posted by: Hale at August 22, 2007 7:14 PM

25/M/170lbs

As RX'd

WU - Bar X 10. Bar X 5. Bar X 5.
Set 1: 95lbs X 5
Set 2: 115lbs X 5
Set 3: 135lbs X 5
Set 4: 135lbs X 4 (Failed on 5th)
Set 5: 135lbs X 5 (Stomped feet, really helped)

Cool Down: 115lbs X 8
95lbs X 10.

Felt good. I would have gone higher than 135, but I failed on the 4th set, so I stuck with the weight. Next time I will have to try at least 145, then 155.

Comment #281 - Posted by: Gonzo at August 22, 2007 7:14 PM

Weird to be doing presses instead of push presses.
5x105
5x115
3x125 2x115
5x115
5x120
Did not feel like enough, and the college big box just bought bumpers, kettle bells and platforms, so I went over to that area and did some split jerks.
5x40kg
5x60kg
5x60kg
Felt good.

Comment #282 - Posted by: jdclimber at August 22, 2007 7:17 PM

bw: 110

55-55-55(4)-55(3)-50-50

Comment #283 - Posted by: D.Frazier at August 22, 2007 7:21 PM

CFWU 3 x15
45# 10
85# failed on 5 in set 4&5
65# to failure 8

ABS--15/15/15/15
shoulder pulls 3x10
pullups

Comment #284 - Posted by: budd at August 22, 2007 7:23 PM

Comment #27

I thought nerds posted on rest days?

Comment #285 - Posted by: dajai at August 22, 2007 7:38 PM

24m/168lbs
as rx'd
115lbs each set

Comment #286 - Posted by: Shawn A at August 22, 2007 7:45 PM

115 x 5
125 x 4
115 x 5
115 x 5
115 x 5

Comment #287 - Posted by: hub at August 22, 2007 7:45 PM

135(4) 125(4) 120 125 125. Started out too optimistic, plus my concentration sucked on first 2 sets. Hit myself in chin on rep 5 of the 125, otherwise, I think I'd have gotten it. Followed with OHS practice and 1 muscle up.

Comment #288 - Posted by: FireSmac at August 22, 2007 7:46 PM

Push Press

135 x 5reps
115 X 5reps
115 x 5reps
115 x 5reps
125 x 5reps

Comment #289 - Posted by: jed at August 22, 2007 7:48 PM

M/29/140

65-95-100-105(f)-105

This is where my CFT always falls short. Have to keep working on it.

Comment #290 - Posted by: CBR Chitown at August 22, 2007 7:52 PM

M/22 bwt149 cfwux2

95x5
105x5
110x5
115x4, F
110x5

Comment #291 - Posted by: Y. Zhou at August 22, 2007 7:52 PM

33/M/6'1"/220
95,105,115,125,135

Comment #292 - Posted by: jp at August 22, 2007 7:53 PM

28 yom 220#

Went lighter than usual due to shoulder pain
135/135/145/155/165

Comment #293 - Posted by: Kuna at August 22, 2007 8:06 PM

10x45, 5x65,85,95,105,115. 10 min ellip wu 17/20. 50/m/173.

Comment #294 - Posted by: kevin o at August 22, 2007 8:14 PM

5x 135
3x 135
5x 115
5x 115
5x 115

Today was horrendous in every way.

Comment #295 - Posted by: a noble at August 22, 2007 8:22 PM

95,95,115,105,105
wu=cfwux3

Comment #296 - Posted by: gregev at August 22, 2007 8:23 PM

Bwt: 133

105
115
125
125
130x4

Comment #297 - Posted by: speal at August 22, 2007 8:28 PM

24/f/5'6"/155

33/38/43/48/53 lbs

Comment #298 - Posted by: Kirsten C at August 22, 2007 8:32 PM

awful

95,85,85,90,85 lbs.

Comment #299 - Posted by: smitch at August 22, 2007 8:37 PM

awful

95,85,85,90,85 lbs.

Comment #300 - Posted by: smitch at August 22, 2007 8:37 PM

M/17/133

50m sprints x 5

65, 75, 90, 95(4), 85

Comment #301 - Posted by: vtam at August 22, 2007 8:39 PM

43yo/male/167lbs

95,105,115(3),105,105

after:
single rep push press 125lbs
then 105x3, 95x3

dips

I felt weak today.

Comment #302 - Posted by: win at August 22, 2007 8:39 PM

Back Squat
120x3
120x3
120x3

These felt good.

Shoulder Press
75x3 (fail at 2)
70x3
75x3 (fail at 2)
70x3
70x3

Then

3 rounds
Row 500M
15 Cleans (start with 95# first round, drop to 65# at 11 reps)
15 Ring dips

24:45
sucked. I don't have a good elizabeth time yet, so this is kind of in line, taking into account the heavier cleans at the beginning.

Comment #303 - Posted by: laurar at August 22, 2007 8:48 PM

24yom/154

pre:practiced kipping pullups

65/95/105/115/125(f)

post:double unders and more kipping pullups

Comment #304 - Posted by: g from jerz at August 22, 2007 8:48 PM

22/m/183

45,55,65,75,85,95,105,115,125 (rx'd on 3 and got a spot for the last 2)

am i doing this right that i tried from a light weight and tried to find my max or what?

By the way, my legs hate me right now after front squats and the tabata squats from the last couple of days' workouts.

give me advice if i'm doing this right, please!

Comment #305 - Posted by: Matt LeBlanc at August 22, 2007 8:50 PM

22/m/183

45,55,65,75,85,95,105,115,125 (rx'd on 3 and got a spot for the last 2)

am i doing this right that i tried from a light weight and tried to find my max or what?

By the way, my legs hate me right now after front squats and the tabata squats from the last couple of days' workouts.

give me advice if i'm doing this right, please!

Comment #306 - Posted by: Matt LeBlanc at August 22, 2007 8:51 PM

45M/235#

155x5
155x5
155x4 stuck 1/2 way up on last rep
145x5
150x5

Comment #307 - Posted by: Brian V at August 22, 2007 8:58 PM

28/f/110#

55x5-65x5-70x5-75x4-70x1-70x5

pre: burgener WUx2
post: 3.8 mile run along waterfront- 29:19

Comment #308 - Posted by: nadia shatila at August 22, 2007 8:58 PM

d - 29m/175

135,145,155,160,165(4)

j - 33f/125

85x5x5

Comment #309 - Posted by: dmarsh at August 22, 2007 9:07 PM

27/m/153

115x3 ouch..
105x5
105x5
105x5
105x5

Comment #310 - Posted by: daniel at August 22, 2007 9:09 PM

65
75
85
95
105
105
115x2

Comment #311 - Posted by: Chris from Tx at August 22, 2007 9:11 PM

22/m/170

95x5
95x4
85x4
75x5
85x5

Not good at all. I wonder if it had anything to with Tabata Something or Other...

Comment #312 - Posted by: Brandon E at August 22, 2007 9:13 PM

135
155
145
145
145

Comment #313 - Posted by: spike at August 22, 2007 9:18 PM

75, 80, 85, 95, 90

Comment #314 - Posted by: meantime at August 22, 2007 9:20 PM

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

m/38/175/67"

135
135
135
135
135x3
115x5

WWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWW

Comment #315 - Posted by: Adam W at August 22, 2007 9:30 PM

Age 51/BW 245#
Shoulder Press 5x5 (95/115/135/135/135); finished off with single arm shoulder press w/45# bar 5x5. Felt good about these.

Comment #316 - Posted by: stan k at August 22, 2007 9:32 PM

95
105
115
120 + 1 Push Press
105

C. Rhaly F/51
5 x 5 x 45lb.

Comment #317 - Posted by: B. Rhaly at August 22, 2007 10:09 PM

This is my first Wotd!

I found it hard to get through three sets of the cross fit warm up. Couldn't manage 3 sets of 10 pull ups or dips.

5 5 5 5 5
65 65 65 65 60

Sam

Comment #318 - Posted by: sfold at August 22, 2007 10:19 PM

Another question,

between sets, what is the stamndard crossfit rest time. I normally do 2-3 mins in between sets. Is this ok/normal?

Sam

Comment #319 - Posted by: sfold at August 22, 2007 10:21 PM

2nd CF workout

34M/193/5'11"

Shoulder Press 5x5

1 rd. CFWU (only 3 assisted PU, and 4 Dips)
SP WU 2x8x45
SP 5x55,60,65,75,75 last two reps tough

Comment #320 - Posted by: Darren Atkison at August 22, 2007 10:29 PM

bw 70kg

cfwu x1 - dip

Jan 5 30x5,35x3,35x3,30x5,30x5,30x5 (kg)
Aug 22 35,35,35,35,37.5(f) kg

then
35kg Thrusters 10reps , x2

Comment #321 - Posted by: Tamas at August 23, 2007 12:54 AM

95
105
110
110
105

BW=150

-D.

Comment #322 - Posted by: Dan Silver at August 23, 2007 1:05 AM

M34/88kg

CFWUx3

WU:
20x10

30,40,45,45,40

All in kg.

Comment #323 - Posted by: MaTePe at August 23, 2007 2:45 AM

M/38/5'11"/168

45x5
65x5
75x5
95x5
105x5
115x3 (failed on last two)

Comment #324 - Posted by: DougM at August 23, 2007 3:10 AM

28/M/156#

95x5
115x5
120x4; push press x1
120x3; push press x2
125x2; push press x3

Comment #325 - Posted by: CFcaymanM.D. at August 23, 2007 3:25 AM

Age: 37
B.W: 156
W.U: 2 mile run
wod: as rx'd

115 X 5
125 X 5
130 X 5
135 X 5
135 X 4

Comment #326 - Posted by: Seth at August 23, 2007 3:34 AM

115x5
125x5
135x5
145x5
155x0
135x5

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Comment #327 - Posted by: Tim at August 23, 2007 3:42 AM

6'3/225/28yo
cfwu x3
115,145,145,155,145
tabata situp x4 rd

Comment #328 - Posted by: MFpgh at August 23, 2007 4:02 AM

32yoa/230lbs

CFWU X 3

115 / 115 / 125 / 125 / 120

Comment #329 - Posted by: tks99 at August 23, 2007 4:04 AM

5-4-3-2-2-1-1

Ended with 105

Comment #330 - Posted by: Steve72 at August 23, 2007 4:17 AM

185# M

115x5
135x
145x5
145x5
145x4

Comment #331 - Posted by: kevin c at August 23, 2007 4:35 AM

strict press straight legs
115 125 135 140 (3) 140 (3) x5
Alicia
45 45 50(4) 50(4) 50(2)

AMRAP HSPU 2 min = 19

Comment #332 - Posted by: bleedcf at August 23, 2007 4:39 AM

Warm up
3 X 10 back extensions
3 x 10 dips

5 x 115
5 x 135
4 x 155 (F)
5 x 145
5 x 135

Cool down
5 x 7 pull ups (GTG)

Comment #333 - Posted by: Angel at August 23, 2007 4:53 AM

120
125
125
130 (failed 5th rep)
125

Comment #334 - Posted by: Bill Stock at August 23, 2007 5:55 AM

36yom 150lbs

CFWU x3
Warm up
Bar x10
Bar x10
95lbs
95lbs
100lbs last rep ugly
100lbs Fail last 2 reps
95lbs Fail last rep
95lbs Fail last rep (xtra round)

Finish with 20 Pullups

Comment #335 - Posted by: AlanR at August 23, 2007 6:08 AM

CFWU

85/95/105(f)/100(Failed last rep)/100(Failed last rep)

Did some floorwhipes and practiced my handstand

Comment #336 - Posted by: Fredastere at August 23, 2007 6:33 AM


34yom/215

135/135/135/125/125

Comment #337 - Posted by: Troy - St. Louis at August 23, 2007 6:52 AM

45m200#
95,135,125,125,135(f on last rep, then pushpressed it)

Comment #338 - Posted by: Jim Evans at August 23, 2007 7:12 AM

28 yof/130# at home

CFWU x 3
Run/Walk 1 mile
WOD
5x65#
5x65#
5x65#
5x65#
5x65#

Need to work on form.

Comment #339 - Posted by: ItIsKaren at August 23, 2007 7:13 AM

Mike: 95 x8 warm-up
115/125/135/135x3/135x3

Comment #340 - Posted by: Mike in the Ro at August 23, 2007 7:14 AM

43yr/m/235

cfwu*2

90/110/135/145/155*2

Comment #341 - Posted by: Chef at August 23, 2007 7:21 AM

43yr/M/230

90/110/135/145/145x2

Comment #342 - Posted by: Chev at August 23, 2007 7:23 AM

26/m/195

135x5
145x5
150x5
150x4
145x4

Comment #343 - Posted by: DP at August 23, 2007 7:55 AM

25 ea side
35 "(twice)
45 "
50 "

Comment #344 - Posted by: FISH at August 23, 2007 7:55 AM

37/m/214

135x5
155x5
185x5
205x5
225x5

Comment #345 - Posted by: Dave at August 23, 2007 8:10 AM

45x5
65x5
95x5
115x5
135x5

Comment #346 - Posted by: Pat McEl at August 23, 2007 8:35 AM

CFWU x 2

65
80
80(f)
75
75

Comment #347 - Posted by: Klutts at August 23, 2007 8:40 AM

135-155-165-170(4)-170

Had to work really hard to get the 5th one on last set. My face got really red.

Comment #348 - Posted by: Anthony W. at August 23, 2007 9:07 AM

AngryG posted that it is not good to reach muscle failure all the time? I just started crossfit and every day I go until I can't go any more with each exercise. If there is weight involved I set it to where I can do the prescribed reps, but usually I'm just using the bar anyways, or with pushups and situps I can't reduce my weight! Sometimes I am so sore I have a hard time standing up, much less doing a squat. How do I know how far is ideal to push?

Comment #349 - Posted by: Myra at August 23, 2007 9:10 AM

95x5
115x5
125x5
125x5
125x3
115x5

Comment #350 - Posted by: CRussell at August 23, 2007 10:12 AM

85x5
95x5
105x5
105x5
105x3
100x5

Comment #351 - Posted by: dcyn at August 23, 2007 10:55 AM

115/120/125/130/135

Comment #352 - Posted by: ChadC at August 23, 2007 11:07 AM

70/75/80/85/85 (90x2)

Comment #353 - Posted by: mickgee at August 23, 2007 11:18 AM

BW = 164 lbs

Started out with 115 and was able to crank out 2 of 145 lbs before failing.

sousadvocate

Comment #354 - Posted by: Ell at August 23, 2007 12:29 PM

5X115
5X115
5X115
5X120
5X125

Comment #355 - Posted by: Sam at August 23, 2007 12:52 PM

M49/195#
warmup: 500M on C2 + CFWU

WOD as rx'd-
95# x 5
105# x 5
110# x 5
115# x 5
120# x 5

Notes: Performed 070823. Right shoulder not 100%.

Comment #356 - Posted by: jeftyg at August 23, 2007 1:22 PM

more then happy for this
21/m/165 5"9
1 hour cardio/abs work out

WOD
95#x5
115
125
130
135

and i could still keep pressing, definately happy with the improvement

Comment #357 - Posted by: steve b at August 23, 2007 1:43 PM

Age 35
BW 145#

115
120
125
130 x 3
120

Comment #358 - Posted by: Shawn B. at August 23, 2007 1:54 PM

M/34/170
135x2
115x5
120x5
125x5
130x3
130x3

Comment #359 - Posted by: EJ at August 23, 2007 1:54 PM

36/m/165

30# dumbells 5-5-5-5-5

Comment #360 - Posted by: epicurius at August 23, 2007 2:02 PM

A day behind on this one.
45 y/o Male 152#
80/85/90/95/100/105(4)

On vacation so this was done at a globogym. I easily counted 3 people wearing weight belts. One was performing 225# deadlifts the others performing one arm rows and even cable chest flyes???

Comment #361 - Posted by: Intent at August 23, 2007 2:05 PM

95/105/115/120/125

Comment #362 - Posted by: steve hb at August 23, 2007 2:21 PM

45/m/186/5'11"

45x10
95x5
115x5
135x5
145x4
135x5
135x5
135x5

Comment #363 - Posted by: jim at August 23, 2007 2:24 PM

Jeff- @ work
101-111-121-126-121

Comment #364 - Posted by: JEFF AND CHARITY at August 23, 2007 2:55 PM

95-105-115-115-105

Comment #365 - Posted by: James at August 23, 2007 3:01 PM

CFWU (all 3 rounds)

50#
60#
70#
60#
60#
(on machine)

sprint/walk for 25 minutes

Comment #366 - Posted by: fern at August 23, 2007 3:02 PM

M/25/208#

Did this workout with my fiance.

Jason:
125
135
145
150
150

Darcy
18
25
25
30
45

Comment #367 - Posted by: Neags at August 23, 2007 3:05 PM

M/19/165#

45-65-85(Failed 5th)-80-85

Comment #368 - Posted by: derek at August 23, 2007 4:09 PM

115 x 5reps x 5

Comment #369 - Posted by: Craig E at August 23, 2007 4:20 PM

Shoulder press:
All by 5: 40, 42.5, 45, 47.5, 45. 42.5 and 40
25 pull ups.

Comment #370 - Posted by: matt townsend at August 23, 2007 4:43 PM

CFWU x3 + hspu 3/2/2 and double unders 15x3

WOD
95
115
115
115
115

Comment #371 - Posted by: Chuckee at August 23, 2007 4:51 PM

27/m/196

115-125-135-140-145

Comment #372 - Posted by: Jim W at August 23, 2007 5:11 PM

As Rx'd

95 to 130lbs

strict form - tough on last two reps

Comment #373 - Posted by: df404 at August 23, 2007 5:26 PM

M/32/170
CFWU x3

85
95
95 (failed on rep #5 so I push pressed)
95 (failed on rep #3 so I push pressed)
85 (didn't think I had 95 in me)

Pretty disappointed, I felt good going into the workout...after I threw up 5 reps of 95 in the second set I thought I'd reach 115 for sure.

Comment #374 - Posted by: John at August 23, 2007 5:35 PM

66
71 (took 2 attempts to get #5)
71 (took 3 attempts to get #5)
66
66

Comment #375 - Posted by: JENNY O. 36F/130# at August 23, 2007 5:42 PM

DONE AUG 23

bw-197.5

wu
cfwu
presses
ringdips

wod
95x5
105x5
115x5
120x5(slight pushpress on 4th rep)PR
110 fail on 2nd rep
95x5

MC

Comment #376 - Posted by: MCORRY at August 23, 2007 6:07 PM

Shoulder Press 5-5-5-5-5 reps
115
125
130
130
130

Comment #377 - Posted by: Eddie Laubengeyer at August 23, 2007 6:20 PM

65/85/105/125/135 (failed on last rep @ 135)

Comment #378 - Posted by: Wade at August 23, 2007 6:38 PM

m/32/180

95/105/115/125x3/115

Comment #379 - Posted by: Jason S at August 23, 2007 6:45 PM

95x5
95x7
105x6
110x5
110x5

Comment #380 - Posted by: RB at August 23, 2007 6:52 PM

M/21/161 lbs.
65x5
85x5
90x5
90x5
95x5

Comment #381 - Posted by: Gideon at August 23, 2007 7:08 PM

135
135
135
115
115

Comment #382 - Posted by: Soran B. at August 23, 2007 7:40 PM

37,37,43,43,43

Comment #383 - Posted by: RoHo at August 23, 2007 7:46 PM

95,105,115,125,135x3/135x1/135x1

Comment #384 - Posted by: Rob @ LFD at August 23, 2007 7:48 PM

135-145-155-155-155

Comment #385 - Posted by: nsb at August 23, 2007 7:50 PM

32M185

95
115
95
115
95

Comment #386 - Posted by: zag at August 23, 2007 8:06 PM

35/195lbs
Colorado Springs

Pre-Workout: 60kgx10 Overhead squats
60kgx15 Full Squat Snatches

45/50/55/60/65kg (143lb)

Comment #387 - Posted by: Brent Maier at August 23, 2007 8:10 PM

First time having access to weights in a LONG time. Felt very nice.

95# x5
105 x5
105 x4 (fail on 5)
95 x5
95 x5

Comment #388 - Posted by: David Knutzen at August 23, 2007 9:00 PM

193#

135,145,155,165,175

Comment #389 - Posted by: JDisch at August 23, 2007 9:27 PM

M/45/145
AM
Burgener WU 45lbs
Snatch practice 45lbs for WU
SP 45x10 WU
85x5 WU
(95-100-100-100-100)x5

PM
Cycle 60kms

Legs dead after this 3-day set-but couldn't say no to a little bike race action after work.

#368 Neags; If she'll CrossFit with you that's a good sign - marry her! :)

Mine will CrossFit with me if I ask nice...and we just had our 20th.

Comment #390 - Posted by: jon h at August 23, 2007 9:37 PM

Did this on rest day, 8/23. Bw = 183

1/3 cfwu, burgener wu
45 x 8, then
135-135-135-140-145

After a brief rest, did "Nicole" from 8/10 or so. results posted there.

Comment #391 - Posted by: Dale Saran at August 23, 2007 9:56 PM

95,105,115,120,130(failed on 4th rep. then dropped back to 120 for last two reps.)

Comment #392 - Posted by: ZMAN at August 23, 2007 10:01 PM

115
125
135
140 (f)
125

Comment #393 - Posted by: EMelton at August 24, 2007 6:00 AM

65
85
95
100
105

My shoulders are severely weaek.

Comment #394 - Posted by: layman at August 24, 2007 6:15 AM

Re: video

Pompous arrogance is a fatal character flaw.

Comment #395 - Posted by: jwl at August 24, 2007 6:16 AM

28/f/145

67
77
77
77
77
82.5 (f@4)

Comment #396 - Posted by: dande at August 24, 2007 6:19 AM

Days late on this WOD, but better late...

M/185/39 (birthday yesterday)

95 x 5
115 x 5
135 x 3 (have to classify the last two as push presses)
115 x 5
115 x 5

More better faster

Comment #397 - Posted by: Marty at August 24, 2007 6:33 AM

95, 95, 115, 125, 135

Comment #398 - Posted by: MurphIZ at August 24, 2007 7:52 AM

CFWUx3
Burgener warmup
5x45 warmup
75-85-95-105-110
x4 at 110, got the 5th to eye level
Next time should start heavier and go up by 5's

Comment #399 - Posted by: Doug at August 24, 2007 9:44 AM

135,155,155,165,165

Comment #400 - Posted by: chris l at August 24, 2007 9:53 AM

27yoM
68kg
5'9"

Shoulder Press 5-5-5-5-5

50
50
50
50
50

50kg was my 1RM on the 21st Jan. Very pleased with the improvement with no specific work on pressing, just following the WOD.

Comment #401 - Posted by: karl at August 24, 2007 12:43 PM

90-90-100-3x100-3x100

failed on last two sets

Comment #402 - Posted by: alan s at August 24, 2007 12:45 PM

47/M/153

65/75/85/95/95

Struggled on 4 & 5 on 95# sets.

Comment #403 - Posted by: bingo at August 24, 2007 2:48 PM

38/m/196#

95/105/105/115/115

AL

Comment #404 - Posted by: Allan Luomala at August 24, 2007 6:31 PM

Warm up: 1/2 mile treadmill, 3:47
Warm up: 95 x 5 x 2
(I screwed up and thought it was seven reps so, these I'll count as warm ups.)

WOD
105 x 5
105 x 5
115 x 5
115 x 5
105 x 5
Concentrating on form and execution.

Cool down: 95 x 5
1/2 mile treadmill 3:31

Comment #405 - Posted by: Shawn at August 24, 2007 6:38 PM

35/m/185

115x5
115x5
115x5
115x5
115x5

Comment #406 - Posted by: evil_O at August 24, 2007 7:21 PM

Male 37 88kg
40kgx5
45kgx5
45kgx5
45kgx5
50kgx5
50kgx5
another great workout :-)

Comment #407 - Posted by: Andy NZ at August 25, 2007 1:04 AM

Felt super weak oh well!
95/105/135/155/175(f)/155/155

Comment #408 - Posted by: AJonusas at August 25, 2007 6:40 AM

M/31/196

CFWUx2, no OHS (wrist pain from bike crash)
WOD:
ShPr: 135, 135, 115, 115, 115
Usually I go up from 135, wrist prevented that today. Blah!

Comment #409 - Posted by: davej at August 25, 2007 8:57 AM

35/m/152/67"

Shoulder Presses 5 reps x 5 rounds
65
75
85
85
85

Comment #410 - Posted by: DocO at August 25, 2007 9:00 AM

28/m/210

115,125,135,140,145

Comment #411 - Posted by: John D. at August 25, 2007 9:55 AM

3 mile run 21:20
then WOD
95 X 5
105 X 5
110 X 5
110 X 5
95 X 5

Comment #412 - Posted by: dyagg at August 25, 2007 11:27 AM

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

115 for the first 4 sets and then 135 for the last.

recovering

Comment #413 - Posted by: TommyKrackCorn at August 25, 2007 11:55 AM

135-140-145-150-150

Comment #414 - Posted by: david gladstein at August 25, 2007 1:36 PM

90x5
110x5
130x5
140x3
130x3,2
110x8

Comment #415 - Posted by: firedave at August 25, 2007 3:16 PM

32 y/o m @ 185 lbs

All while in the blazing hot Central Florida heat.
90# x 5
110# x 2 (felt left shoulder pop out which I have dislocated in the past) followed by 100# x 3
100# x 5
100# x 5
110# x 5 (worked on form & intensity & was able to nock-out the 110#)

Ended the WOD w/ a 2.5 mile run.

Man I love this stuff

Comment #416 - Posted by: FireBlaine at August 25, 2007 4:29 PM

29 yom 80kilos

5 x 50k

Comment #417 - Posted by: BarryT at August 26, 2007 3:59 AM

43/m/166

run 3.7 miles

WOD as Rx

120
125
130
135
140 x 3, push press x 2

Comment #418 - Posted by: moglee at August 26, 2007 5:01 PM

39/m/190

cfwu x 3

95,105,125,125,135

situps (10) & chin ups (5) between each set to work on weaknesses.

Comment #419 - Posted by: highschoolcoach at August 26, 2007 8:06 PM

38/M/195-Syracuse NY

115/120/125*/130*/135(fail 5th rep)* (*pr)

Comment #420 - Posted by: Dagunk at August 27, 2007 6:56 AM

45-65-75-75-65

Comment #421 - Posted by: Aaron Peters at August 27, 2007 8:56 AM

Did these after front squat

95
115
125
135
135

Comment #422 - Posted by: Magoo at August 27, 2007 9:05 AM

As RX'd.

5 X 89
5 X 100
5 X 111
5 X 122
5 X 122

Comment #423 - Posted by: Andy P/43/187# at August 27, 2007 9:34 AM

120/130/130/130/130

no bounce, full extension

Comment #424 - Posted by: Alex McClung at August 27, 2007 1:23 PM

33/140lbs/M

CFWUx 3 (PU's x 12)

Shoulder press 5-5-5-5-5
95/105/110(F)/110(F)/105/95

Comment #425 - Posted by: TCash at August 27, 2007 6:34 PM

26 yom

191#

135 x 5
155 x 5
155 x 4
135 x 4
135 x 4

Comment #426 - Posted by: BP at August 27, 2007 8:44 PM

95
115
135
155
165 (PP)

Comment #427 - Posted by: Rob S at August 28, 2007 2:55 AM

M/51/5'8"/155
55,65,65,65,70(failed on 3rd rep)
Left shoulder unstable

Comment #428 - Posted by: Gatorland Hokie at August 28, 2007 8:07 AM

35m/76kg/5'8"

Warm up:
30kg x 10
40kg x 7
45 x 5
50 x 3

55kg/57.5 (126.5#)/55/55/53
No squat rack so lifted bar from bench rack.

Comment #429 - Posted by: Geoff at August 28, 2007 10:04 AM

135 x 5
140 x 5
145 x 5
150 x 3 +1 +1
140 x 5

Comment #430 - Posted by: Meyer at August 28, 2007 6:54 PM

On vacation so we did..

The mountain misery 500, 50 of each: situps, back ext., lunges, pullups, OHS w/ a log, pushups, KTE, box jumps to a stump, kettlebell swings with a rock, chair dips. 4 time..

56/M/189 45:45

46/F/125 45:27

Comment #431 - Posted by: Dave and Belinda at August 28, 2007 9:06 PM

32/M/5'9"/198

115 x 5
135 x 4
135 x 2 (Push Pressed last 3)
115 x 5
120 x 5

Comment #432 - Posted by: Cooper at August 29, 2007 5:44 AM

115 - 3x5 and 2x3

Goal: 115 5x5

Comment #433 - Posted by: captainampersand at August 29, 2007 11:56 AM

95 x 5 (1)
100 x 5 (4)

My third WOD, woo!

Comment #434 - Posted by: Matthew Edwards at August 29, 2007 7:04 PM

Just getting back from being sick. Only have 20# dumb bells so increased reps

Ran 400 meters
20# shoulder press
5 6 7 8 9 10

Comment #435 - Posted by: Jeff Rosas at August 29, 2007 9:35 PM

2 mile run warmup
WOD as Rx
111, 122, 133, 144 x3, 144 x2, 133

Comment #436 - Posted by: tony d at August 29, 2007 10:26 PM

115/125/135/145*4/145*3/135

Comment #437 - Posted by: BDFG at August 30, 2007 10:33 PM

115/125/135/145x4/145x3/135

Comment #438 - Posted by: BDFG at August 30, 2007 10:34 PM

Tabata 403=47p+134pu+59s+163 last set out of order
Military Press 5x45,95,135,155
Front Squat 3x45,95,135,185,225,245

Comment #439 - Posted by: johnmc at August 31, 2007 2:39 PM

CFWU x 3

45/55/60 (failed on #5)/55/55

Comment #440 - Posted by: gecko at August 31, 2007 5:30 PM

5 x 40kg
5 x 45kg
5 x 47.5kg
5 x 47.5kg
5 x 50kg

Comment #441 - Posted by: ZG at September 1, 2007 9:29 AM

(done 8/27/07)
5x95,100,110,120,125

Comment #442 - Posted by: Mike Scott at September 3, 2007 6:04 PM

5x85
5x90
5x95
5x100
5x105
2x110
1x105
4x105

Comment #443 - Posted by: Zim at September 25, 2007 6:41 PM

115# to start, finished at 130#
Used the best form that I could.
Felt good doing them.

Comment #444 - Posted by: NYCRaider at September 29, 2007 3:31 PM

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Comment #445 - Posted by: Clara-mv at January 31, 2008 1:48 PM

5-5-5-5-5

88lbs
132lbs
172lbs
198lbs
198lbs

Comment #446 - Posted by: Bilaal Broadway at June 1, 2010 5:03 AM

50kg
50kg
55kg
55kg
55kg

Comment #447 - Posted by: JT at June 3, 2010 11:27 PM
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