I did that workout last week with no weight and could not finish...this should be interesting, wish me luck!

Ooooo... I love jerks.

=o)

Sorry about the three posts. I am so nervous about today's workout using weights my fingers were twitching.

#4

Haha! That's not something you hear girls say often!

so, is this 5 sets of shoulder press x1 rep, then 3 pp's x3, then 5 pjs x5 reps.....resting between all sets....or is it more like the video demo of shoulder press, pushpress, then push jerks...all together? Thanks!

#1 what do you mean you did this work out with no weight? You couldn't lift your arms in the air 45 times?
I'm stoked to see how much I've improved my shoulder strength.
kill

yay! can't wait to do this tomorrow! get some everybody!

#7, take rest.

This one is brutal on the shoulders. Tough way to start a mini cycle.

Any ideas for weight ratio on this WOD??

I just started CF last week and I am now an addict. Not only have I been humbled by having to drop weight to do this but it kicks my a** like no other work out.
How does this workout today work? Is is press, then push, then jerk, then repeat? Or is it all the press, all the push, and all the jerk? Like I said, new to this so some help/advise would be much appreciated.
Thanks!

Whats the weight for this WOD, 95lbs??

What are peoples thoughts on dumbbells compared to barbells? I feel like the dumbbells are a little bit better because they use more stabilizing muscles but I may be wrong. I mean Mark was having those people demonstrate with a barbell prob for a reason, huh?

Just looking for thoughts and comments.

The weight is the most you can do for the prescribed amount of reps/sets

Finally some Rippletoe!

Wed- made up Angie
using a lot less asst than last time on pull ups
100 asst pull ups
100 push ups
100 incline sit ups
100 squats

Time: 19:41

Evening: Soccer

Thursday-
BS 145x5, 155x3, 155x3, 155x3, 160x1, 165x1, 170F-165F, 155x1, 160x1

Split Jerk
85x3, 90x2-95x2, 100x2, 105x1, 110x1, 115x1, 120x1, 120x1

Erin

Best quote ever from a CF video

"We could do a leg press...but that's gay"

Still laughing.

I only began the CrossFit way of life on Tuesday and my legs are still killing me - I am so happy that Friday is an upper body day. :-)

I thought that since I had been using weights BB style for quite sometime, that doing something like air squats for 100 reps would be easy. I was wrong. ;-)

Brian-

Welcome to CF

brian welcome bud! glad you drank the kool-aid and not the 'purple stuff'

#9, the max weiht you can do for each lift

#4, 5sets of 1 press, 5 sets of 3 push press, and 5 sets of 5 push jerk, in that order with 2-5 min rest between sets

#13, matt alford.... BHAHAHAHAAHAHAHA

#15 & #16 - Thanks! I was never really was a fan of the "purple stuff". :-)

Wooppeeee.... Totally random comment but I am loving this...
#12 In8girl~~ WOW... Rock on with that time..

From our cross fit total a couple weeks ago I hit max on back squat at 160... We did our back squat last night and I PR 195... I almost got 200 but dang it if I did not hit that sticky transition and down I went.

I can not wait to get home and get my neighbor on the koolaide :)

Before people ask all the qustions about how this is done, check out the video of Annie doing this WOD:
http://media.crossfit.com/cf-video/CrossFit_AnnieSP1-PP3-PJ5WOD.wmv

One of my top five favorite Crossfit videos. Great effort by Annie and some great Coaching by Tony B.

So what Rip is trying to tell us.. is that leg presses are SO GAY.. that he doesn't even consider them a lift?

Rip must be the guy that says out loud what everyone is actually thinking.. Hilarious.

Rip ftw!

LOL Rippetoe ftw!

Ok guys, ive never posted one of these "crossfit is awesome" rants; but Im so amazed that I have to share this.

Ive been doing crossfit for about 3 months now.. and nothing else. I am a water polo player and considered myself completely out of swimming shape. I started off season training today with the club swim team. It was a 5,000 yard practice, which i thought would feel like a solid kick to the nuts. But i handled it no problem! My cardio was unbelievable and I attribute it all to crossfit. Thanks!!

Does any one live in or near destin, floride?

My family and i are going on a vacation there and i was wondering if there are any fellow crossfitters down there that might want to get together for a work out.

Also i was wondering if there was a gym any where near there that allows olympic lifting?

thanks

Matt

This is probably my favorite non cardio WOD. I had my surgery yesterday and can not wait until my doctor says it's cool to get back to doing full scale CF.

This is good, today was going to be a shoulder day anyway. I hate being in a gym with no bumper weights!

#26 Mattpalooza, Crossfit Evolution in Longwood looks pretty close.

As Rx'd

SP: 155, 175, 185, 195, 205x1 (1RM PR 215)
PP: 205, 205, 205, 215, 215x3 (1RM PR 255?)
PJ: 215, 205, 185, 185, 185x5 (1RM PR 285)

Not unhappy with this, was gonna ME SP today anyway. CNS fried, not used to this kind of volume, hence the lower PJ numbers.

Back from 2.5 weeks in Mexico. Sore as hell from trying to do the 100 pull/push/sit/squat routine. Squats were great from all the walking I did down there, but the pull ups were horrible.

30 posts and no allison...

sounds like a great way to celebrate the end of finals BOOO YAAA

don't have the equip to do this, so i'm sure that i'll come up with something ridiculous in it's place!

Thinking thrusters, T-raises and KB swings to aggravate the shoulders properly (only have a pair of 35# DB's, so it'll probably be rep-intensive)

Too damm uncoordinated to do the push jerks in proper form. Sigh...more practice.

Gary-51/M/205
shoulder press-x1..135/145/155/165 fail/145/145
push press-x3...95/115/135/155/175 fail/165/165
push jerk-x5....95/115/125/135/145

Question for the experts. How do you determine what the best (Record) Crossfit Times are? I saw on the Santa Cruz site where on Angie that there was a board with Greg Amundson's name and a time of 10:52? Is this the best recorded time yet on Angie?
Please point me in the right direction so I can know the benchmarks for the best times recorded if there is such a place.
Also if 10:52 on Angie is the record, then I broke it the other day with 10:30 and I was shooting for any time in the 10:00 area.
I am coming for your records Greggie . . . .

24/m/175#

Shoulder Press
135 x 1
155 x 1
160 x 1
165 x 1
170 x 1

Push Press
170 x 3
165 x 3
165 x 3
170 x 3
175 x 3

Push Jerk
175 x 5
180 x 5
185 x 5
190 x 5
200 x 5

Numbers are virtually the same, except the push jerk, which increased dramatically since the August workout: technique.

#32 greg

ahahhhhahahahahaha! I was thinking that just before I read your post! LMFAO!

Good morning everyone. Got up this morning and had a cancelation at 5:00 am so did 30 MUSCLE UPS.
7:55 (PR) (last PR was 11:24...WOW!)
I went into it with a plan! If I did 1 muscleup every 20 seconds for the first minute and then 2 muscel ups every 20 seconds for the next minute and then alternated that sequence, I would get 30 muscle ups in 7:00. Didn't quite make it, but was still happy with a big jump like that!
Have a rack today, however my shoulder still screams bad from time to time, so I may go a little lighter and work on form.

Great job to everyone who's already done it! Good luck to those who haven't hit it yet! And where the hell IS Allison! LOL! (the new version of "Where's Waldo"!)

~J~

~Train Hard and Push Through "IT"!~

M 39 5ft11in 170 lbs

Did CFWU for time. Will do this on Sunday.

14:10

Holy crap my lower biceps are killing me from Monday's 100 pull-ups. I have done some intense bicep workouts before, but I have never hurt this bad in my life. My biceps are still swollen and I can't straighten out my right arm all the way.

I'm in really good shape, but never did 100 pull-ups for time before. Is this normal?

#40 Billy

Yes.

Woo hooo! Loves the weights I do! :)

I read the workout wrong and accidentally reversed the reps between SP and PJ:

SP: 115/115/115/115/115 x 5
PP: 135/145/145/145/145 x 3
PJ: 165/170/170/175/180 x 1

followed by 100 leg raises and 4 sets of 5 HSPU

25/5'9"/132

Did 1SP-3PP-5PJ without racking bar for 5 sets:
22.5-27.5-30.5-32.5-34.5 kg

26/6'6"/201

Did 1SP-3PP-5PJ without racking bar for 5 sets:
40-50-55-60-65 kg

whoops...that last post was for Woody

M/31/6'1/195lbs

CFWU x 3

SP 185/185/190/185/185
pp 195/195/200/190/190
PJ 195/200/205/210/190

CFWU: 6'31"

SP 1x5 @ 85#
PP 3x5 @ 85#
PJ 5x5 @ 115#

Definitely should have started with more weight, and probably could have finished with more weight, but this was my first time with this WOD. The jerks felt goooood, though!

TP

All seated SP:

95x5
105x5
115x5
125x3
115x5

125x3
135x1
115x3
125x3
135x3

145x1
150x1-PR
145X1
155X1-fail

#40

I am in the same boat as you with my arms, did straight Angie on Tue and am still hurting. I've done the 100 PU several times before without hurting like this. Something in the Angie combo did me in.

M 51yoa 69" 183lbs
Pre: ran to gym, JR & burge warmup
WOD:
Press: worked from 95 to 135
PPress: from 135 to 155
PJerk: 135 to 145
Jumped rope (100 jumps) between sets
Post: 25 GHD BE & SU

#26 mattpalozola

I'll be gone until the 26th, but I'll be around after that. I have a complete garagym here in Fort Walton Beach...about 15-20min from Destin. Just toss me an email. I'd love the company and motivation.

Lol you're telling me AllisonNYC didn't already post 3 comments by now? wow. It's 8 o'clock in the morning...whats going on now. Something must be wrong. Roll call.

I assume these are all to be done while standing, right? (ie, shoulder press can't be done on bench?)

I did a lot (140+) of modified HSPU yesterday, as part of a DIY routine for time--so not sure my rotator cuffs are ready for this today. Might have to put it off.

Has anyone filed a missing person's report on Allison yet?

lol maybe she is on her way to Vermont to workout this weekend.

LMFAO!

I made a call to Crossfit Police regarding Allison's where abouts....by the way, the Crossfit Polica number is 21-15-9 as many times as you can press the buttons for twenty minutes (fingers are killing me but I got through and got through with 21 rounds as rx'd).

Unfortunately they said that you can not file a missing Crossfit Persons report for 24 rounds of 24 hours, and even then loads and reps have to be posted first!

Not good my friends, not good! She better not have gone to another site like Gym J or anything...we's crossfitta's don lyke trade a's!

hahaha! doG I crack myself up!!

~J~
~Train Hard and Find Allison!~

Folks, anyone do the shoulder press while seated or is standing preferred?

www.angrydalty.com/crossfit.htm

Standing.

#56 AngryDalty

standing. The development of all stabilizer muscles are important and needed for real life situations and combat. doing the press seated does not allow you to engage all muscles needed. Furthermore, in preparation for the transition from the press, to the push press, to the push jerk, one needs to acclimate themselves with all elements of the press to move onto the push press. Going from seated to standing is not one of the transitions.
Hope that helped.
KEEP AT IT!!
~J~
~Train Hard and Push Through "IT"!~

35/m/70/170
WOD as Rx'd: SP 85-95-105-115(f)105(f)95-95
PP 95-105-105-105-105x2+f
PJ 95-95-95-85-85
Shoulders are definitely a weak spot.

Any CrossFitters care to answer my question in #36?

I am starting to think you have to post under the name "Allison" to get a response around here???

#54 Steve

Too funny. (nice reference to the other day...)

bw: 183

As rx'd:
SP: 135, 145, 155, 165, 175
PP: 185, 190, 195(2), 190(2), 185
PJ: 185, 190, 195(0), 190(3), 185(3)

Just didn't have the strength today. Hope this is just a low biorythmn week and things start to pick back up.

3 Months of crossfit and took my first APFT since this morning:
PU: 76 (pr)
SU: 89 (pr)
Run: 12:28

This stuff works

Dr. T #36, #59:

Dude, it's 9:00AM EST, we're on post #61, and there's a limited universe of posters who are able to accurately answer your very reasonable question.

Patience, Grasshopper, patience...

freddy c. -

Great video link! Thanks for posting.

AngryDalty -

Standing, no seated.

Dr.T #36

A PR (personal record) is just that, a PERSONAL record. And although it is great to try and "reach for the stars", it is not a competition for who is better than who and who has the BEST time.
Beat yourself each time, go for YOUR personal best. No trophies or awards are given out for times. And frankly bragging about times that are better than others will only get you beat up on these boards. And when the beating starts...it could be an all day affair.
I would air on the side of caution , and just be the best Dr.T you can be, and people will respect you simply for that.

~J~

Well put J rock

I agree with Dr T. PRs are great and all that. But I would like to know the top times that all the CF superheroes (Greg, Eva, Brendan, Annie, Nicole, Rob, etc etc) put up. Not trying to brag, because I'm definately not as good as them across the board, but maybe at one WOD.

Or maybe one day they'll try to beat my times............and then I'll wake up.

bw 170

shoulder press: 115, 120x1x4
push press: 135x3, 140x3x4
push jerk: 135x5, 140x5x4

Dr T #36 #59,

Obviously there's no record of all the Angie times, but there is a new log that is becoming popular for logging and comparison purposes at http://www.logsitall.com

Currently Peter McIntire is #1 with 9:39

However, J roCk said it best about beating your own time. I would add that you should shoot for perfect form first, then go for sick times. It's common for some folks to get too focused on competing and their form is crap. Not to mention it's impossible to standardize around the whole community. Take situps for example. There are at least 6-9 different styles commonly executed. If one person does GHD situps and gets 20min on Angie, I would say he did better than someone doing anchored, floor situps in 10min. We've got dudes doing sub 10min times here with unanchored situps. That's ridiculous fast.

I'm not accusing but I scoff many of the world record times sometimes posted by those who I haven't seen posting for at least a few months. I don't know anyone, myself included, that did chest-to-deck pushups on their first couple Angie attempts.

But it sounds like you are a contender. Welcome to the cage. I would also love to see a "leaderboard" but I think that they should have to be video documented and approved by Lynne Pitts to be legal...kinda like the trophy case.

What were the max out lifts at the crossfit challenge in Cali last year. Would love to see where I fit in.

I may be exaggerating with the 10min, 20min comparison, but you get my point. And I'm not assuming you're new. Sorry, you may be saltier than I. I hope you take my comments lightly.

Best,
wilson

I'm trying to catch J roCk's 4 posts before 9am...lol

Hit a PR (my PR) in shoulder press early and gassed for the push press and push jerk...

SP 135-165(PR)-145-155-155
PP 155-165(2)-165-155-155
PJ 155-155(4)-155(4)-145-145

Great Workout yesterday. I worked on strength and technique for generating force and exploding (60% - 75% range). I was sore going into the gym, and after the first set, my entire body cramped up. I was limping from station to station from just my hams locking up, but I told my body, “too bad, either loosen up or be prepared to get real uncomfortable.” Although things loosened up a little, it was still very uncomfortable. Hamstrings locked up for front squats, chest locked up on BP, Lats and biceps are still not healed from Tuesday’s workout and so they felt as if they were ripping off last night when I did the weighted pull-ups. Still, I made all reps and weights that I intended to. Here it is:

Squats (front), alternated with Bench Press
5 @ 135
3 @ 155
3 @ 175
3 @ 195
1 @ 215
1 @ 235
1 @ 245
1 @ 265
1 @ 285

BP
5x5 w/ 315# (perfect form and exploding through the movement)

Weighted pull-ups (alternated with dumbbell snatches):
4x4 w/ 60# (full stretch, rest at bottom, explode through movement)

Dumbell Snatches:
4 @ 60
4 @ 70
4 @ 80
4 @ 90

Chris (31/m/170)
sp - 95
pp - 100
pj - 85-85-85-95-95

Julie (30/f/undetermined)
sp - 45
pp - 45x4,50x1
pj - 50x4,45x1

#62, Brad

Great APFT score. Was that a 300? Way to go.

42/f/5'6

sp 75,75,75,80,80
ppr 80,,85,85,90x2 failed 3, 85
pj 85, 75,75,80,80

-Muscle Snatch up to a heavy single= 135(pr) the catch had a slight dip in it, so more like a power snatch.
-2 position snatch- 95lbs x5 sets
post:
3 rounds
10 box jump, 24inch
20 sledgehammer hits (8lb)
10 hang power snatch w/65lbs
5:35

#70 D, look in the archives, July 5, '07. There's a PDF with the results from the Crossfit Games.

#71 Well put Wilson.

J'Rock, that Allison dialing 12-15-9 was funny has hell.

Wilson, I agree. It's about you, the student. Not only what you can do, but HOW you do it. We can all shave time by shaving form, but, in the end, it doesn't benifit us to have an exceptional Fran time (for example) and never really do a full clean (although, depending on how I feel, sometimes I shave form, sometimes I don't....but I know which one is doing the disservice).

In the end, I'm not impressed with a 1:30 Fran, if the performer can only max C&J with body weight at most. I'm impressed with a 1:30 Fran and a max C&J of 2X body weight. That's a guy / gal who is training form and function.

That is a crossfitter!!!

On another note, I have a question for J'Rock or any other authority. On today's W.O.D., what if I can jerk 315#+, but lowering it back down is too dangerous. Should I lower the weight to something I can jerk and lower safely? Or do I jerk, and drop, unload, reload, jerk, drop......

#73 wilson

I was filling in as Allison's stunt double! LOL! I know, I can get post happy on this thing sometimes!I mean well though!

Maybe I will go for the record number of posts today(joke)! There we go...I WILL BE KING OF THE POSTERS!!

Alright J, that's enough (I can hear my brides voice.)

~J~

Today was my first day with CF. I am hooked.

M/29/5'9"/170

SP-135,145,155,155,155
PP-155,145,135,135,135
JP-135,135,135,135,135

My appologies in advance for yet another post.

HOWEVER... THIS IS NOW CONFIRMED!!

DECEMBER 22ND WOD AT PRIMAL FITNESS, Washington DC:
TIME: 12:00
(please be there between 11:30 and 11:45 to sign liability release)

If you are interested and you haven't emailed me, pleeeeaassseeee email me to get in on this sicka$$ WOD that PRIMAL has been gererous to host for all of us!
-------------------------------------------------

DECEMBER 23RD ALBANY CROSSFIT WOD: Albany NY
TIME:12:00
(Please be there early for the same thing. Also, for those that are interested in this WOD, whcih a bunch of you have emailed me, we will be breaking bread afterward, or breaking nuts for those on the paleo. If you have an interest, shoot me an email so that I can give a lunch headcount!)

Thank you to both affiliates for hosting the VOMITORIUM and thank you to all of you that will be participating in these! I can't wait to get our struggle on!

~J~

Ouch. Been off for a few days and this round really hurt. My upper body strength is miserable - although the biggest problem today seemed to be my wrists and shoulders.

All weights in kg.

SP x 1: 49,50,51.5,52.5,54f,52.5 -> 52.5=PR
PP x 3: 60,60,62.5,65 (f@3), 65
PJ x 5: 65 (f@5),65 (f@5),65,65 (1,1,1,2),65 (f@5)

SP - 135, 135, 145f, 145, 140
PP - 135x3, 135x3, 135x3, 140x3, 140x3
PJ - 135x5, 135x3, 135x4, 115x5, 125x5

Hey - as bad as that was, I just went back to check and found out that I did the PPs and PJs at only 50kg back in September. 15kg improvement over three months *is* worth having!

SP - 45-65-85-95-100
PP - 45-65-85-105-105
PJ - 45-65-85-95-95

Wilson
I agree with you for the most part.

But I would add that turning CF into an "Angie" or "Fran" competition defeats the purpose of CF. It’s getting to the point where some of these WOD have become the CF equivalent to the globo-gym “Hey man, how much ya bench?”. Does this not kind of aggravate anyone else? They are arbitrary workouts that could be formulated in 100 different ways. With the CF formula, there is really no reason why we would see the same workout twice. But some have been named and are repeatedly posted as a WOD because they give you a measuring stick for seeing how much all the other hard workouts between them have helped you improve.

I never want to see a complete "record board" for these workouts, with video-tape proof or not. Seriously, if watching Kelly do ‘Grace’ with a 135 sack of sand in 8 minutes (or pretty much everything I’ve ever seen Greg or Annie do) doesn’t remind me that I have plenty of room left to improve as an athlete, I think I may have missed the point of the videos. I scan the times and weights on the board out of curiosity, but I’m really more inspired by stories about how the hard CF training has improved some facet of someone’s job, sports activities, or life in general (or even PR’s at any level).

Besides, for the people that really want to test themselves against the best, look no farther that the CF games, you can prove yourself there.

Great video Coach Rip!

If you don't have his book yet, pick it up at StartingStrength.com. Makes a great holiday gift!

41yo/f/160#
swam 2000yds with local masters swim club and got my buns handed to me...these ladies are fast
WOD
shoulder press
45-8x, 50-5x, 55-5x, 60-3x, 65-3x, 70-1x, 75-1x, 80-1x, 85-1x, 90-F
Push press
85-3x, 85-3x, 90-3x, 90-3x, 95-3x
Push jerk
85-5x, 90-5x, 95-5x, 100-5x, 105-5x

BW 163 Age 39
SP 95,115,120,125,135f
PP 115,25,135,145,155
PJ 95,105,115,125,135

J roCk-

Great time on the MU's. I like your plan, I'm gonna try that the next time I do that workout. (really, the only reason I'm posting this is to give you a bonafide excuse to post again) HA!

#87 RJ

well spoken rj. i'm more interested in personal improvement, and i don't want to be made to think that if i post a 'slow' time that i won't make it into the boys club.

if anyone's interested in some music that's a cross between nick drake and jeff buckley check out scott matthews, i think it's really good stuff.

M/182cm/90kg

SP: 50f - 45 - 47,5 - 50 - 47,5
PP: 52,5 - 55 - 57,5 - 60 - 62,5f
PJ: 55 - 57,5 - 60f - 60f - 57,5

M/22/6'1"/185

Today was really cool. I liked that progression.
SP: 135,155,165,170,175
PP: 175, 180, 185, 195, 200
PJ: 185, 190, 195, 205, 225
I think the presses were a great warm up for the jerks because, I'm not gonna lie, I felt really good on the jerks, think I might have been able to add maybe 5 more pounds, but it would've been dicey and form might've suffered.

Post: KB Row, HP, Clean, Snatch 5-4-3-2-1 with 1 pood, alternate hands 4:14

Me (dumbbells):
15/20/25/30/35
15/20/25/30/35
15/20/25/30/30

My boy:
15/20/25/30/35
15/20/25/30/35
0/0/0/0/10 (still working technique)

My comment from before didn't get onto the board. In a nutshell,

J rock, you're freaking hilarious.

Wilson, great points, and I agree.

RJ, great points as well, and I agree.

This is a shorter version of what I wrote earlier.

Lastly, it sucks being the only CF in the Deep South (Louisiana). Wish I could get on a plane and visit you all in NY and CA. One day. For now, I have only the CF Post Board.

My first post after Crossfitting for about a year and a half.

I know it's not the WOD, but...

My third time doing Fran as Rx'd -4:19
Also this week, I got my rings and for some reason the light bulb came on. First ever muscle up, now I can't stop doing them.

Would anybody else like to see Rip moderate a debate between the candidates?!

Hope all is well brother.

SP 95/105/115/125(F)/115
PP-95/115/125/135(F)/125
PJ-95/115/125/135(F)/135(F)

095-105-115-125-135 SP
115-125-135-145-155 PP
115-125-135-145- 3x155 PJ

m/31/185

SPx1:95-115-125-135-145
PPx3:135-145-165-185-195
PJx5:145-155-175-185-195(f)-165

p.s. (a little off subject)Although AlisonNYC is very easy on the eyes, it is the general consensus of the crossfit contingent that I run with that the Santa Cruz Ladies are MUCH hotter!

#99

Now was that necessary? Beauty is in the eye of the beholder. Nuff said.

Jayme #99, it is not very gentlemanly to compare a lady unfavorably with another. Shame on you.

SPx1: 65,70,75,77,77(f)
PPx3: 77,80,85(failed on 3),80,80
PJx5: 80(failed on 5),80(failed on 5),70,65,65

28 yom, 180 lbs

shoulder press-95, 115, 125, 135(pr), 135 lbs
push press-135, 135, 135, 135, 145 lbs
push jerk-135, 135, 135, 135, 135 lbs

Allison, Eva, Spider chick, Annie, Nicole, Sage, my bride and ALL female crossfitasaurues are, in my eyes, exponetially beautiful! Their ability to tear it the hell up adds so much to their exterior beauty!

~J~

Shoulder Pressx1:90,100,110,120fail,115fail
Push Pressx3:115,120,130,140fail,130
SPlit Jerkx5:135,135x3,130,130-3rd fail,120

#40 & #50...I am just thankfull I am not the only one with this infliction...I was in some serious pain this morning trying to get my arm straight. I am going to postpone todays workout until tomorrow because I don't feel like huckin weights over my head when I can't straighten my arms.

Crossfit kicks serious ass...I introduced a friend to it yesterday with what I thought would be an intro workout that I made up...

5 Rounds for time
20 - 20lb wall ball shots
10 - Box jumps
5 - Body builders

By round three he met Pukie...he said it was a good reality check as to how unconditioned he actually is...Crossfit is hands down the best thing going!

24/m/197
Only did shoulder press...giving my knee a couple days off to try to heal. Did 7 x 5
95
105
115
125
135
145
155 only got 4

27/m/167/5'8
mod CFWUx3
30/25/20 - wall ball shots/unanchored sit ups/dips/single unders (x2)

read it wrong...
Shoulder press -
1x 155/175/175/185/190
Push jerk
3x 145/145/155/165/170
Push press
5x 135/155/155/165/170

pretty stoked about my numbers even though I was a little mixed up

28/m/210

as rx'd

SP - 155, 165, 175x3(f on 4), 175, 180
PP - 185, 190, 190, 195, 205
PJ - 185, 190, 205, 205x2(f on 3), 205x3(f on 4)

39th post of the day!

32 m 192

sp:(1x) 115/135/140/145/155
pp:(3x)135/145/155/175/185(pr)
pj:(5x)155/135/135/135/135 (tendonitis in my elbows were driving me nuts. backed off without regret.)

~J~

~Great job everyone!~

WU .5 mi.walk on treadmill
WOD
SP
135/145/155/165/160 x1
PP
135/145/155/165/175x3
PJ
95/95x5
ran out of time

33M / 187# / WOD #221 / CFT 845

CFWU, then As Rx'd

SP = 135, 145, 145, 145, 145
PPx3 = 145, 145, 155, 155, 165
PJx5 = 145, 155, 155, 165, 175

About an 80% day. Form felt good. Cooked by the end.

#87 RJ -- You're absolutely right. I just know that motivation is huge for those of us WODing alone and I use the top performances to set long term goals. Competition really gets me going. But you're right, braggers should shut their mouths and bring it to the next CF Games.

Thanks for the posting of the link Wilson.

And I definately compete for my personal best. But I also want to compete against who is the best of the best. I have an extensive background in ex.phys, biomechanics, kinesiology, phys.research, being a DR., former NCAA Div. 1 athlete along w/my wife, years of wrestling, gymnastics, sports, etc...So I seek to push myself to a level that many don't want to or can't.
Just like when the 4 minute mile was broken by Bannister many others broke it when they knew it could be done, so without knowing what the top times are its hard to evaluate myself to where I feel I should be.
CrossFit was made for someone like me I feel and it has become my new sport. For a 5'6 former wrestler/gymnast/bodybuilder/powerlifter I have been waiting my whole life for a sport like this. It best suits my bodystyle and intensity level.I also need to know the top times to determine where I need to be and train for to be able to come out and compete in the CrossFit games.

CFWUx3, BWU
Rebaseline in kg (Old PRs 125, 135, 135 lbs)
SP - 20kgx5, 40x3 (Next time need more)
SP - 50, 55f, 50, 55, 57.5f, 57.5
PPx3 - 57.5, 60, 65 (2+f), 62.5, 65 (2+f)
PJx5 - 65 (2+f), 60 (3+f), 57.5, 57.5, 57.5 (4+f)

Lots of mental errors. Wasn't really into it today. Once I even missed the front rack and dropped the weight to the hang after the second rep. I missed on the HPC to get it back up which should have been easy. I waited a minute, HPC'ed it back up and put it back on the rack and didn't count the set at all. Still, PR in PP and close in the other two if my conversion is correct. I'm trying to think in kg now since that's what the weights are in.

There was a trainer today having his client do curls on the Oly platform. Just when you think you've seen it all... Fortunately they did three sets of 10 and then went on to the Nautilus machines before I was done with my WU. I laughed to myself as I wondered what Coach B would think of that.

Don't forget to concentrate on you form though, like was said earlier. Being a former bodybuilder/weightlifter/gymnaist/power lifter/race car driver/dr./lawyer/dentist/sprinter/astaunaut/comedian/movie stunt man is all well and good and I feel confident in saying that crossfit welcomes you with open arms. Again, just my suggestion, but stick around for a little while and beat your self a bunch of times before going after the best of the best of the best. You ought to check out some of the bio's on those you are "going after". Nothing wrong with shooting for something, just don't forget to check it at the door before you go into it, if you know what i mean!

Welcome aboard and happy WODing!

~J~

P-133,138,143,148,153,155.5(f)
PP-153,163,168,173,178,183(2)
PJ-133,143,153,163,173(3)
90 sec b/t sets coupled with heavy fran prep chins
+
1K row - 3:16

Scott 155/m33:
SP 125x1/5x
PP 125x3/5x
PJ 125x5/4x, 135x5 1x

Justin 215/m/33:
SP 155x1/5x
PP 155x3/5x
PJ 155x5/2x 145x5/2x 155x5/1x

Justin is still working on his form, then he will OWN this weight. Scott looked good throughout, and was ready for more weight at the end!

Shibe, if you see this, do you think you can make any workouts this week? Would it help to change start times? J

M/36/190

Press (5 x 1):
135
155
155
165
175(PR for this workout)

Push Press (5 x 3):
155
165
175 (PR for this workout)
185 (PR for this workout)
175

Push Jerk (5 x 5):
155
175
175
185(PR for this workout)
190(failed)

34/M/77kg

As Rx'd:

SP 1x5(70,70,70,70,70kg)
PP 3x5(70,72.5,72.5,75,75kg)
PJ 5x5(60,62.5,62.5,62.5,65kg)

mu-22.5f; 3x1 mu-32.5# and skip ~1:00; I've lost pulling strength for sure, what to do? More dl and pu I guess.
row 500m 2:09 @19s/m using legs and back only, no arm bend, trying to improve leg power, will work on the final pull more later
ohs 10x45#
shoulder press 5x1: 95, 105, 115, 125, 125 so sloooow
5 toes to bar (t2b) and 5 pu
push press 5x3x125#
5 t2b, 5 pu
push jerk 5x5x125# good execution and form, horribly exhausting, last set felt good
5 t2b, 5 pu
ohs 5x5: 50# to 70# by 5# felt really solid; has been a while since I worked these so I stayed a bit light
5 t2b, 5 pu
20 double unders; totaly exhausted!

30/m/184

Nine days in the field will kick your butt!

SP - 155, 165, 175, 180 (f), 180 (f)
PP - 160, 165, 175, 180, 185 (2)
PJ - 165, 170, 175 (4), 175 (f), 155

Shoulder Press
135,155,175,185,185

Push Press
175,185,205,215,215

Push Jerk
185,185,195,195,205(failed 2 of 5)

44/M/6'/185

DID 10 , 20 FOOT ROPE CLIMBS FOR WARM UP. THIS IS ONE OF FEW THINGS THAT COME EASY FOR ME.

SP: 111 , 121 , 131 , 141 (A PR) , 131 X 1.
PP: 111 , 141 , 151 , 161 , 171 X 3.
PJ: 11 , 131 , 161 , 171 , 161 X 5.
MY FORM STILL NEEDS HELP.

THIS IS GREAT! FOR ME I'VE NEVER PUT SO MUCH IRON OVER MY HEAD ON PURPOSE. MY POWER HAS GOTTEN SO MUCH BETTER DOING CROSSFIT. NOTHING ELSE REALLY COMES CLOSE.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

SP
65
85
90
95
95

PP
95
105
115
115
115

PJ
115
115
115
115
115

BW 174

Press x1- 133/144/155/166 miss/166
Push Press x3- 166/177/177
Push Jerk x5- 188x2/177/177x4

The 2.5 lb plates in the gym are no longer there. Had to make 11 lb jumps in weight.

44/m/158#

sp 85,95,115,125(f),115

pp 95,115,125,135(f),115

pj 95,115,125(f),115,115

pathetic. Shoulders continue to need work.
Work, shoulders, work.

Shoulder Press: 1-1-1-1-1
115
135
135
140 F
140

Push Press: 3-3-3-3-3
140
150
155
160
160

Push Jerk: 5-5-5-5-5
115
135
155
160
170 (x4+1)

#113 Dr. T-

great to see another former gymnast here! i completely understand where you are coming from, i think there is something about gymnastics and other intense sports that attract people who seek to push themselves to a higher level. crossfit has done the same for me, it's brought back that sense of competition that was lacking in my previous workout program. i was bored with training before, and did it out of obligation, since starting crossfit i look forward to training every single day.

loved the rippetoe video! thanks for posting that, some great coaching cues there. i'm really hoping to make that barbell cert in seattle (it better not sell out soon!)

M/32/175

SP 1x5 @ 105#
PP 3x5 @ 95#
PJ 5x5 @ 105#

Great WOD! I dropped the weight on the PP to focus a bit more on proper form. Smacked my chin pretty good during the PJ, only did it once though!

Today at work they had the weekly circuit training hour, so did that first.
This time: 10 stations:
180# dummy drag, rope whip/chop, harness run, box jumps, jump downs, vaults, jump-overs, jumprope, stair run, tire flip/jump in and out.
Ten people, 2 rounds, each station as long as it took for the dummy dragger to finish. A little over 30 minutes total.

Then:
Press x 1: 115,125,135(pr),140(pr),140
Push Press x 3: 135,135,140,145(pr),145
Push Jerk x 5: 115,115,115,115,95

Not confident with push jerks yet to really yank myself under the bar when the weight goes up. Need to work on those next rest day.

press-55,65,75,85,90
pp-85,95,100,110,115x2
pj-85,95,100,105,110x4
39/f/120

shoulder press: 82.5
push press: 100 x 3
push jerk: 92.5
very happy with press and jerk increase

last time:
shoulder press: 85x1
push press: 95x3
push jerk: 82.5x5

Me: 41yo/M/5'10"/190lbs

CFWU+HSPU 3sets/15reps per set

WOD:

Press x1: 95 /105/105/110/110
Push Press x3: 110/115/115/120/125
Push Jerk x5: 125/125/130/130/145
add 2 pounds to each for collars

I like this workout because when you are getting tired from one exercise, you get to boost the weight using more muscles as you progress through press, to push press to push jerk. I am Pretty happy with this, my HSPU and presses are always weak and they are now stronger than they have ever been.

Have Fun, Train Hard,

Billy

26F/150/5'8"
I think someone should publish a book about all of Coach Rip's one liners and "sentient points"
My other favorite line from the video today "Don't worry about hitting your nose, you'll only do it once" too true!

I was excited to see this WOD after working with Randy of SECT CrossFit yesterday on these same lifts, I couldn't wait to get to the gym and perfect my form. Totals on the press and jerk were down but i felt my form was much improved. Thanks Randy!

in lbs.
Press: 55-55-55-60-55
Push Press: 45-45-55-55-60 weight was lower cuz I tend to jerk on the push press. Really tried to keep it a strict push press.
Jerk:55-60-65-65-60

I don't think anyone else in my globo-gym ever does 1rms, much less yell when their trying to make a 1rm. =3 I love getting funny looks, though, I take it to mean I'm doing something right.

Press - 65-(75f)-70-75(pr)-75-(85f)-75
Push Press - 75-80-85-(90f)-(90f)-90-90
Push Jerk - 55-65-65-65-(75f)-75

90 is by far the most I've ever put over my head. The jerks were low because I'm still not used to the movement, and I have nothing for instruction but the videos here. I'm feeling a lot better about them though, I can't wait for them to pop up again.

W/U:
2 Sets of airsquats
20 Side KB Side Press each arm
10 KB Halos each direction

SP 70 80 90 100 100
Active Rest: 25 KB DL
PP 70 80 90 90 90
Active Rest: 25 KB DL, 5 L Pullups
PJ 70 80 80 90 90

Cool Down:
15 Dips
25 KB DL

Hey guys
Impressive numbers on today's wod. I'm at work and cannot check the videos for the difference between a shoulder press and push press.
Is shoulder press only using your shoulders and not allowing any movement of the leg to aid in the movement upwards. Whereas in push press, you bend slightly to give you added momentum to push upwards?

I should attempt this workout but at times get terrified by the amount of activity on the shoulder since I had dislocated my shoulder a long time back.

Anyways, found a wod I've never done before in the WOD section.

20 Mins Max rounds of
12 reps 75lbs Hang Squat Clean
7 reps Pullups

Hi All,
I’ve been aware of CF for a little while now, and have just been lurking around. I’ll be heading over to the boards to introduce myself properly in a bit….

Here goes:
28yr/F/5’10”/168lbs
SP: 65(what the heck, I can lift more than that) – 95(WHAT! was I thinking?) – 85 for 5 sets
PP: 85 all 5 sets
PJ: 65 -75 – 65 – 65 – 75 (worried about form and getting tired so I cut the weight back)

Looking at the pattern with other people’s weights, I guess I sould have pushed harder on the PP and PJ. The PJ was pretty intimidating, but I think I did it right. Moving the weight itself was gratifying, but the weird looks I got from the bodybuilder types in the gym was the icing on today’s cake!

Great site, I feel like I've just scratched the surface on the resources around here....now back to downloading demo videos.

Lisa

37 yo male 179
Press - 95-105-115-125-125
Push Press - 125-135-135-145-145
Push Jerk - 95-105-115-115-125 (horrible technique so I backed off the weight to get it right)

Dr. T,
Nice resume. We are not alike in our backgrounds. I have an extensive background in a GED, weapons, radios, employment methods, chasing bad guys, scaling mud walls, ducking when shot at, throwing very heavy packs on my back, trekking at altitude over many different countries, Geneva conventions, ROE's (Rules of Engagement) and war. We ARE alike in the fact that I to push myself to extreme levels via Crossfit. This is how we are alike everyone doing Crossfit whether you are a member of the military, law enforcement, home maker, child or doesnt matter what you do or what your background or resume is. We all strive to do our best be it a 10:30 Angie time or your first pull up. Some people may be impressed by your credentials. I am not. I am impressed by Crossfit itself and the comradery this community has and all of those that get some and go again. Train hard for your best and new PR's and bring what you have to the games. That is if you can get away from your practice and numerous businesses. Now I have some future war fighters to train.
SSgt Bone

Friends may come and go, but 200 pounds is always 200 pounds.- Henry Rollins

#141 gryfen

hey lisa great to have you aboard. i'm fairly new too, two months and still alive!

#140. Yes. That's exactly the difference.

Watch Mr. R'toe's videos as he explains the proper form and technique. Take care of the shoulder and perhaps learn some joint strengthening skills, such as the Turkish Getup. Also, check out Greg A's warmup (found in the "Exercises and Demos" section). I use it everyday now and it assists with joints as well.

SP: 75, 95, 105, 115, 120
PP: 125, 135, 135, 145, 145
PJ: 145, 145, 155, 165, 155

Decent day today, I think I'm just starting to 'get' the push jerks - to literally push yourself under the bar. Still not as strong as my shoulder/push press, but making some ground.

SP: 115, 125, 130, 135 (some initial knee bend), 135
PP: 135, 140, 145, 150, 155 (I had best mental state on last one - it was easier than 3 prior!)
PJ: 120, 130, 135, 140, 115

Some new PRs today
PP: 155x3 (135# before)
PJ: 140x5 (125# before)

31/m/200

SP: 135/155/175/185/failed at 195
PP: 185/185/185/195/205
PJ: 185/195/205/205/225

M 39 170 (down from 175)

125,135,145F,140F,135F,115
115,125,135,145,145X2 FX3
115, 125, 135, 145, 135

I am not doing the push jerk correctly - I suffer from the "closed hips" as seen in the video the other day. Needs work....

26/F/115

SP 65,75,80(bad),80(fail),75,80(PR) WOOOOOOO!!!!
PP 80, 85, 90, 95 (Fail 1), 100 (PR) Booyah!!!
PJ 75, 85, 95, 95, 95 (Fail 1) Stayed at 95# to practice form.

HAVE A WONDERFUL CROSSFIT DAY!

33/m/220

Press:
135
155
185
190
195
Push Press:
175
185
185
185
195
Push Jerk:
185
195
205

I just plain ran out of juice and thought I might drop the weights - I was at a big box gym with no bumpers or spotters so i dropped the weights to 135 and did high rep sets to be safe.

2 ROUNDS OF THE FOLLOWING TO END MY WORKOUT:
push jerk: 135 x 12
pull ups: 12
push ups: 25
squats: 25
Sit-ups: 25

I'm Here! Sorry I'm late. I overslept. :)

In front of my house:

50 Double Unders
25 KB swings
40 DUs
25 KB swings
30 DUs
25 KB swings
20 DUs
25 KB swings
10 DUs
25 KB swings

15:39

Notes: 20lb KB; DU's sets 30, 20 and 10 became 300, 200 and 100 singles. During the rounds of 50 and 40 DU's I kept whipping myself with the rope every 3 or 4 DUs and I couldn't take it anymore. I have huge red welts on my butt now. My singles are great and I alternated between regular jumps and high knee jumps. I haven't been able to do more than 6 DU's in a row. I don't know what goes wrong.

I'm going to the Box later for the press WOD.

P.S. My neighbors think I'm nuts.

21yo M 185#
95-135-145-155-165pr
135-145-155-165-175
155-155-155-165-175x4

23/m/184

SP 115,125,135,145(F),135
PP 145,165,175
PJ 145,165,185

Shorten the workout for sake of time. Forgot and only did sets of 3 for PJ. But felt really good on all of them.

Not a bad performance on only three hours of sleep. I had to work til 2:20am and then coach Jolie's 6:30am session. I hope you're having fun in Hawaii girl!

I have technique issues that hinder my dynamic overhead presses. My shoulder press is strong, but as soon as the knees bend for the other two lifts I run into problems. Lack of wrist flexibilty means I tend to hold the bar off my shoulders. As soon as I dip, I lean slightly forward. The drive ends up off the balls of the feet rather than the heels. When I do hit it right, the weight goes up so easy! Gotta work harder on that flexibility!

42yo/185#

p- 176/176/181/181/186
pp-132/152/176/181/186
pj-132/152/152(4)/152/162

My numbers are down from last time, but my lower back feels much better.

man this week has been one hell of a strength training week. it's been nice.

finally got to do angie today. if anything has made me beleive in reincarnation crossfit has. cause i die during every workout and by the end i am somehow reborn.

have a great weakend everyone!

everyone in new york i am so jealous. i love this time of year there. it's all about the ginger cookies and apple cider at those craft fairs!

30/M/5'10"/180

SP: 135, 135(0), 125, 130(0), 125, 125, 125
PP: 125, 130, 135(2), 125, 125
PJ: 125, 125, 125, 125(4), 125(1), 120

Gassed!
Shoulders are definitely a weak point. Still smoked from PJs we did on Monday.

I posted this in the forums as well, under exercises but was referred her as well - so here goes:

I learned the dip drive from this site only, so my experience is limited. There is a trainer in my gym that is teaching the push press to clients, however he actually has them practice the dip drive with pushing the hips backwards. This is the opposite of how we do it - but why is it wrong.

I'd like to ask him about it, but don't posses enough knowledge to discuss this with him. I have always taken crossfit's word for gospel on this. But isn't bending the hips providing more strength from that area? Is it dangerous to use the back to provide explosive strength? What is the need to remain straight when you dip?

Help!

Jason

I can't remember my exact weights but here is goes.

SP 95-105-115-115-115
PP 115-125-125-125-135
PJ 135-145-145-145-135

Great workout. I needed some shoulder work. My shoulders were twitching when I was done. I think that they were begging for mercy.

Jrock thanks for the funny posts.

61/m/178/6'

CFWU x 2 , row 1000m

BS 3x5 work sets

Wod P 5x1, PP 5x3, PJ 5x5
P 85/95/105/115(pb)/105
PP 100/110(f)/105/110/110
PJ 100/105/110/100/100

Allison NYC, roger the self flagellation, bben there! What kind of equipment are you using? If you have the scratch, recommend you invest in one of Buddy Lee's ropes. I've used leather, beads, nylon, the works; nothing compares. They make DU's MUCH easier, almost fun!

shoulder press - 135
push press 155/165
out of time - no push jerks

Monroe: I was using the yellow Buddy Lee batwing jump rope. I have a few BL ropes. What I need to invest in is some Thicker Pants!

J roCk you crack me up.

f/39/157#

SP: 35k, 37.5k, 40k, 40k, 40k (PR!)
PP: 40k, 35k, 35k, 35k, 35k
PJ: 20k, 25k, 25k, 25k, 25k

Wow, in kilos, it does not sound impressive at all. Bummer.

P - 112, 123, 134, 145, 156 (F)
PP - 134, 156, 167, 173, 178
PJ - 134, 156, 173, 182

40y/o M
75" 201#
CFWUx3 (home version)

OHPx1: 115#/125#/135#/135#/135#
PPx3: 135/145#/150#/155#/160#
PJx5: 155#/145#/145#/150#/145#

I feel weak!

Did Fran this morning. My bro is in from 29 palms pre-deployment, and I thought I really needed someone to yell at me like a drill instructor during Fran. 4 months ago my Fran time was 15 minutes, most of that dry heaving. This morning it was 6:50. I doesn't seem to get any easier, but my times get faster, I guess that is the point. Hurray Crossfit! Will fit in the WOD this afternoon.

Off to the gym now.

My WOD:
Deadlifts
5,3,3,1,1
alternated with CF WOD

Then,
Turkish Get ups
4x4
alternated with
Ring Dips
4x4

The former is for power and force generation
The latter is for form and exploding

Will post stats this evening.

Keep up the good work all!

32/F/154

SP - 55-60-65-65-65
PP - 65-70-70-70-70
PJ - 65-65-65-65-65

Prob coulda done more but I didn't want to mess up my form.
Next time, next time.

"Get some, Go again."

M/36/5'8"/170

P 95/105/115/115/125 (f)
PP 135/135/135/145/145
PJ 115/115/115/115/135

Not feeling it today...coming off a week of USMC martial arts training (still plenty of bruises, huge thanks to SSgt Patrick Burke for a great class) and fighting off a cold.

95-140-135-135-135

135-135-135-135-140

135-135-135-135-45

42yom / 146

1xSP - 125, 130, 135, 140, 145 (+5 from last time)
3xPP - 145, 150, 155, 160, 165 (+5 from last time)
5xPJ - 150, 155, 160, 165, 170 (+10 from last time)

Post - Ab work - L-Hang Pull-ups and GHD situps

I don't know what wrong with me, but no strength this week. Tried some of this behind the neck.
SP 135(behind) 155(F) 155(F) 150(F) 135. pr160
PP 155 165 170(1) 155 135. last 165
PJ 135 95 115 125 135. 145 last time. Did sets 2-5 behind neck for first time. Felt good.
Cindy really increased from last workout.
SP 45 55 65 70 70. Last pr 60
PP 60 65 70(1) 65 65. Last pr 65
PJ 40 50 55 55 45. Last pr 35.

39/M/5'10"/195lbs

As Rx'd
Shoulder press 95-105-115-125-135
Push press 115-125-125-135-135
Push jerk 105-115-115-125-125

My shoulders hate me now. They'll thank me later, I'm sure. This is the most shoulder heavy workout I've ever done. Even back in my late teens when I was lifting to build muscle, I never had this kind of shoulder strength and I've built it up in pretty short order. Crossfit Freakin' Rocks!!

40 M 190#

Going to miss the shoulder work today. I guess I will count my Boot Camp class I teach.

4 minute jog from gym to tennis courts
1 min. side to side squats
1 min. sprint and back peddle (length of tennis court)
1 min. wall sit
1 min. jog around 2 courts
1 min. lunge walk front and back 1/2 court
10 burpees
10 pushups
1 min. flutter kicks
1 min. sprint and back peddle
1 min. wall sit
1 min. jog around outside of 2 courts
1 min. plank
10 burpees
10 pushups
2 min. clean and press (no weight)
20 back extensions on ground
10 push ups
2 min. no weight clean and press
4 min. jog back to gym

I'd like to know what you long term crossfitters think of this workout.

Will take forever to type this since I can hardly hold my arms up,,,,

35/f/132

SP:
85/90/90/90(f)/85/90 lbs
PP:
85/90/95/100/105(f)
PJ:
85/95/95(f on 5th)/95/95

Definatley learned the difference between strength and power today,,,

32/235/5'11"/M

CFWU X 3

SP 135/135/155/155/165
PP 155(3)/155(3)/185(nope)/175(3)/165(3)/165 (3)
PJ 155(5)/165(5)/175(3) & 165(2)/165(5)/175(5)

Made a date to play squash on Monday. I'm going to get destroyed.

sp: 135,135,140,135,135
pp: 135,140,140,125,125
pj: 115,95,95,95,95

46 / 171

SP 125
PP 135
PJ 145 dropped to 135 for the last 3 sets

All sets cleaned from the floor.

I had nothing today. Actually, for the past couple of weeks. I need a big glass of kool-aid.

did CFWU x2 and snatches and squat cleans with 20,30 and 40 kg for balance and strength

SP: 55 - 60 - 62,5 - 65 - 67,5(f).
5kg more then last time and PR by 2,5kg

PP: 60 - 62,5 - 65 - 67,5 - 70.
5kg more the last time

PJ: 62,5 - 65 - 67,5 - 70 - 72,5.
7,5 kg more then last time

all weights are in KG

as rx'd

sp-190-1
pp-197-3
pj-199-5

32/m/215/6'5"

SP: 165,175,180(f),175(f),170
PP: 175,180,185,190x2,185
PJ: 175,180x4,180x4,175x4,165

Got 175 on SP and then failed at 180 and 175 when I dropped down. On PP, almost got 190x3, but failed part way up on 3rd rep. So close to 180x5, but failed on 5th rep twice, then failed on 5th at 175.

Overall, better than last time. +5 on SP, +10 on PP, and +15 on PJ. I think the +5 on SP indicates a little more strength, and the +10 and +15 on PP and PJ respectively indicate more explosiveness and better form.

Missed the squat workout cause I'm on a different rest day cycle. So I combined the squats and shoulder work for today and did a mashup of sorts. I did heavier thrusters.
75# x 5
95# x 5
95# x 5
115# x 3
115# x 3
115# x 3
125# x 3
Worked on form and did A2A on all.
It felt good by the end because I need to work on hip flexibility. I started following the WODs In mid September and after a couple months I was hurting everyday so bad that I finally realized I was pushing too hard too fast because of my ego. So I've since backed off a bit, worked on good form with lesser weights and I am seeing stellar results. Go figure.
M/52/6ft/180
Get a bit for yourself

pre-snatch work
OHS, snatch press, snatch heave, snatch balance x3 reps each x 3 sets, 45,65,75#
p-113,118,123,128,133fx2
pp-137,142,147,152,157x2
pj-120,130,140,145,150x2
lower on presses than last time, higher on pp and same wt. but 2 less reps on pj but better form

shoulder press
1-125
2-125
3-125
4-125
5-120
push press
1-135
2-135
3-135
4-125
5-125
push jerk
1-125
2-125
3-125
4-125
5-115

Monday's pj's & Angie did a number on my shoulders and especially right wrist so I did all these with 45-65 pounds to work on form but not put too much stress on the wrist.

29/M/175

SP:135,140,145,155,160
PP:135,145,155,165,170
PJ:135,145,155,165,170

Total workout time: 26:00. I only left myself an hour for warm-up through workout, so had to rush it, but I actually think the momentum helped.

December 14, 2007
48yr/m/5'10/200lb
Friday 071214
Shoulder press 1-1-1-1-1 reps
95-95-115-115-115
Push press 3-3-3-3-3 reps
95-95-95-115-115
Push Jerk 5-5-5-5-5 reps
65-65-85-85-85-85
Post loads to comments.

32/F/125

Tweaked the shoulder in the last week with the combination of Lynne and Angie. Thankfully, it's a minor injury, but the doc thinks I need to lay off upper body for two weeks!

I'll be heading to old WODs after this for lower body workouts.

Ran 5k, 50 GHD

Wilson and Mattapoloza --

I live at Eglin AFB. If you guys get together to Crossfit, I'd like to come!

f/31/136
Yay! I am kind of proud of this one!

Extensive random w.u.

Shoulder Press:
35x1
45x1
55x1
65x1
75x1

Push Press:
65x3
75x3
85x3
95x3
105x3

Push Jerk:
75x5
85x5
95x5
105x5
115x5

Wasn't sure what type of strategy to adopt on this one but each set felt as if I was at my very limit at the end so I am happy.
Did some more crazy crap afterwards.... I'm pooped. I really do love jerks!

36yom/6'/205

Banana'd bar, still thrashed from Angie, so I studied the videos and focused on form.

WOD as RX'd
whole thing @ 135
and on the minute.

26/m/6'1"/225lb

Thought it was 3 sets of each, whoops.

SP x 1
95/105/115

PP x 3

115/125/125

PJ x 5

115/125/135

Then did squats
5x135/5X185/3x205/3x225/1x245/1x265(fail)

practiced chi running afterwards. And shot basketball for 1 hour.

Cheers,

Tim

Age 35
BW 148#

As rx'd:

SP 140, 145, 150, 150, 150
PP 145, 150, 155, 160, 160
PJ 145, 150, 155 x4, 145, 150

WU: 1000m row

SP: 135,135,135,135,135
PP: 145,145,145,145,145
PJ: 155,155,145,145,145

OPT Mommy-
Strong work and great job!

WU-
"B" warm up x 1 with 25lb bar
and then x 1 with 35 lb bar

SP, PP, and PJ all reps done with 65lbs

Kept weight constant and worked on form.

Kate

Looks like I missed the last time this came up so I had to look back at August to see where I was. The gains are pretty nice, but was hoping for a bit more. Anyway

SP: 65,80,95,115,125
PP: 95,115,125,135,140x2 (fail)
PJ: 65,95,115,125,135

up 35 on SP
up 15 on PP
up 35 on PJ

so then pr on every one, damn good day

Dr T

Ive been crossfitting for 1 year. I find it difficult to compare my times to the best times of others. Just when I cant imagine anyone doing the workouts any faster than myself, someone posts a faster time. Ive learned from some of the videos that other peoples range of motion is not always the same as mine which will slow you down. For example, my pullups are more strict because there is not enough room to fully kip, my pushups are chest to floor, full arm extension, my sit ups are unanchored, my squats are A to Ankles. I know I could go faster or post better times if I changed some things but I am just competing against myself and the way I do the exercises. I generally get a good indication of how fast the workouts can or should be done just by the posts on that day. Did that help any?

good video...
"we just call it a press...you can leg press, but that's just gay"
ROFL! HAHA man that was funny

SP: 135, 145, 155, 165(f), 155
PP: 135, 145, 155, 165, 165(f)
PJ: 135, 145, 155, 165, 175(f)

Really wished I'd watched the video before going to the gym.

SP 125 x 2, 135 x 3
PP 155 X 3 X 5
Sub OHS for PJ 115 X 5 X 5

22/76"/210

SP 99/110/116/116/121
PP 121/126/126/132/138
PJ 138/138/143/148(FailX2)/143

Metric weight set so lbs are funky.

#186 Yvette--

I'll toss you an email if we do. Say, by your email I have to ask...any relation to "Torch". I flew w/Torch at Langley. Where do you WOD at typically? Just want to make my gym available to anyone in the area if needed. Stay in touch.

As RXd:

Should Press
133
143
143
155
133
Push Press
111
111
121
121
111
Push Jerk
89
89
89
89
89

SP - 65/85/95/100/95
PP - 85/95/100/110/105
PJ - 85/95/105/100/95

1 x 5 115
3 x 5 125
5 x 5 125
Under the weather.

1 x 5 135 lbs
3 x 5 135 lbs
5 x 5 135 lbs

sore but a great workout!

m/34/6'2"/195

The press is understood to be the shoulder press, because "how would you press without the shoulders?"

Press
105 x1
105 x1
110 x1
115 x1
120 x1

Push Press
125 x3
125 x2
120 x3
120 x3
115 x3

Press Jerk
115 x5
115 x5
115 x5
115 x5
105 x5

I lost strength as I went; the press took a lot out of the shoulders. My shoulders are my weak point, all 3 heads, despite working them intensely for quite a while. Hope to have a breakthrough soon.

1x115
1x120
1x125
1x125
1x125
3x120
3x125
3x130
3x130
3x135
5x130
5x135
5x145
3x150
5x145

Well folks, I did them standing, but I think I got a little too ambitious.. :)

1500m row 7:43

Press
95 x1 - easy peasy
145 x1 - not too bad
155 x1 - I think I had a stroke
160 x1 - Failed, bloodvesseles exploded bar resting on head.
145 x1 - OK :(

Push press
145 x3 - not bad
155 x3 - ouch
155 x3 - why is my nose bleeding?
135 x3 - uhg, still hurting from the last
135 x3 - nearly failed... whew

Push Jerk - LooklikeaJerk...
135 x5 - Help, I'm dying
125 x4 - failed on #5
125 x3 - 4 & 5, you gotta be kiddin!
125 x4 - no more.. please no more...
45 x5 - hm, this isn't so difficult after all...

;) Ah well, better luck next time...

www.angrydalty.com/crossfit.htm

24/m/170

SPx1- 115, 125, 135, 135, 145(f)
PPx3- 115, 125, 135, 140, 145
PJx5- 115, 125, 135, 140, 115(could've gone heavier, but ran out of time just decided to drop the weight and quickly finish the workout)

this is a tough one, i like it! th efatigue turns into a huge factor. i hope for better next time.

29M/5'6"/163#

I'm on a MetCon wod kick so I swapped today's wod with the navyseals.com wod:

5 rounds for time:

15 Thrusters 65#
15 KB Swings 50# (sub'd DB)
30 Sit-Ups
Run 500M

29:38

28/m/187

SP, 1-1-1-1-1 @ 135-145-145-155(PR)-150
PP, 1 @ 170

at this point, my patella tendons made it known that they were still a bit tender from the PJs earlier in the week. there is something about that slight dip of the hips/knee bend during PPs,PJs, power cleans, etc. that just kills my knees. i hope it's a form issue...

finished with 3-3-3-3-3-5-5-5-5-5 HSPUs, trying to get some sort of kip into the motion. results mixed.

shoulder press
115x1
125x1
130x1
130x1
135x1
push press
135x3
135x3
135x3
140x2
140x2
push jerk
135x4
115x5
125x5
125x4
125x4

40/M/170

SP: 135, 145, 150, 155, 155

PP: 135, 145, 150, 160x2(f), 160

PJ: 135, 135, 140x3(f), 140, 155x2(f)

I, too, really need to work on form for the push jerks...

m/195/28
SP: 135, 135, 145, 155, 160(fail)
PP: 135, 135, 155, 165, 175(X2)
PJ: 155, 155, 165, 185 (HAD TO LEAVE TO GO BACK TO WORK)

M/34/5'9"/167#/CFT=865

Press 1x155.160.162.167m.167-first time over 165 since 121206!!!
PP 3x155.165.165.170.175
PJ 5x155.150.145.150.152
Enjoyed that alot.

Edevine-Great work doing that in 26 minutes. I spent 80 to WU and WOD.

I also got my first Turkish Get Up w/ my 1.5 pood KB!

DR T-If no one's suggested it yet, you need to look at the August 2007 Journal (I think that's the correct one). Someone wrote an article looking at the winners of the CrossFit Games, focusing on their backgrounds, their daily WODs and some times for benchmark WODs. It's a humbling read.

Mark

P 85,95,100,105,110f
PP 95,100,105,110,115
PJ 95,105,115,120,125

m/153#/46
Press-113/118/123/128(f),128(f),128(f)
Push press-118,123,132,142,147,152(1)
Push jerk - 110,115,120,125,130(4)
press down from pb all others up. Form better too.
pre: CFWU x 1, BWU x 3
3 sets of 3 reps each
OHS,pressing snatch balance,heaving snatch balance and snatch balance (45,50,45#)
post: 100 dbl unders - 2:20 shoulders were toast.

21-15-9Reps of
95lb OHS; 145lb Pendlay Row
for time was proposed workout

what actually happened:

21X 95lb OHS, 145lb Pendlay Row; 15-9 65lb OHS, 145lb Pendlay Row

Time 15:29min

44/178

Finals reps were:
Press 1 x 171
Push Press 3 x 200
Push Jerk 3 x 200

Ran out of gas on the jerks. On Monday I did 3 x 221, just tired today. Could have been because instead of taking a rest day yesterday I did the Navy Seals wod of 5 rounds of: 30 OHS x 45lbs, 1/4 mile, 30 box jumps @ 20", 1/4 mile. In hindsight, not too frigging smart of me.

As rx'd:
Press: 135,140,145,145,150
Push press: 145,150,155,160,165
Push jerk: 145,150,145,135,135
Flat ran out of gas at the end.

Last night did 10 rounds for time of:
10 DLs 135#
10 pushups
8:28

34/M/6-01/185

Press: 135, 145, 145, 145, 155(f), 145
Push Press: 145, 145, 145, 155, 155
Push Jerk: 155, 165, 175, 175, 175

Took a week off for completing final exams and being sick so I'm playing catch-up by doing Angie today.

First Angie as rx'd:
15:30

Hurts to breathe. Definitely still getting over being sick. I'll try the presses tomorrow.

Heavy Drop and I knocked this out at CF KNOX (my garage)
BS: Press- 135, 145, 165 (f), 145 (x3), 145 (x3)
PP- 135, 145, 185, 175, 185
PJ- 145, 165, 175, 175, 175

HD:Press- 115, 135, 135, 135, 135
PP- 135, 145, 145, 145, 145
PJ- 135, 125, 125, 125, 125

For whatever reason my press felt really sub par. Today's piss poor effort was 10 # less than my last CFT. Oh well.
CCTJOEY - I think I will try and swing up there this weekend. I'll let you know
Cheers

Todd thanks for the post yeah that helped.

Bone pretty good post and I didn't mean to impress anyone with my "credentials." Credentials mean jacksquat as I see everyday with people I meet. People impress me pushing themselves beyond a level they thought they could ever go. Whether that is a mom, a soldier or a doctor . . .giving it all you have is what matter in life and impresses me. I meant to display a bit of who I am. We get to see videos of other people here and I know who they are and with this being a CrossFit board community I like knowing who you are too. Don't mean to come off cocky, not my intention. I have more fun with CrossFit than anything I have ever done besides wrestling.
For me personally, I like to compete against myself and others. If other don't like that thats fine, my life is not contingent on what others think. CrossFit means a little something different to everyone here and that is OK and not for anyone (you or me) to define for them. Just don't let it upset you if I strive for something different myself. I look forward to meeting you if I come out to the games and if I come I will bring it.

Nadia - good to see another gymnast. I listed my background hoping there would be some gymnast/wrestlers out there. I am sure with these WOD's you feel you were made for CrossFit too. My wife was a high level gymnast and she rocks CrossFit too.

JRock - Again didn't mean to disrespect but I got where I am today by putting my head down and going after things 100%. It doesn't work for everyone but I have always been very intense and its just who I am. So if someone does a Angie in 9:30 I want to do it in 9:29. Not b/c I want to be better than you or anyone else, but I want to push myself to levels unheard of for me. I would love to train with some of you guys here but I have to train by myself or occassionally with my wife as there is no one here who can keep up with me or will try these workouts. So I "like" to know what are the "elite times" as CrossFit is about forging "elite fitness." Don't get upset, when I say I am coming after someones records it is in the respect of good fun/competition and for the ones that have the records they will understand as the same fire that burns in me burns in them. I will NEVER run a sub 4 minute mile, but I WILL get Angie in the 9:00 range one day. And I am just excited about that. So don't misunderstand my "Newbie" excitement and don't take it as a disrespect to you, but I use this board as an indicator of where I should be on times as I have no CrossFit community around me.

cfwu x 1 pressed for time

SP 135 x 5 x 1 185 x 1 x 5
PP 155 x 3 x 5
PJ 155 x 5 x 5

Shoulders are DONE!

M/6'/200
Press-135,155,165,175,185
Push Press- 185 each set
Push Jerk- 185 each set

My triceps hurt the most???

SP-95, 115, 135, 155, 165(F)x2 bar was moving up both times
PP-135, 175, 185, 195, 205
PJ-135, 165, 195, 205, 225(F)x2 got under the second and couldn't lock it without the tower coming down (finished with 215's)

m/30/191

Press
135x1, 155x1, 165x1, 165x1, 175x1 (missed)

Push Press
155x3, 145x3, 145x3, 155x3, 165x3 (missed 3rd rep)

Jerk Press
135x5, 145x5, 155x5, 165x5 (failed on rep 3), 165x5

May have gotten a few set weights confused. This was the best I could remember from the workout.

32/m/165#

SP 135-135-150-140-145
PP 120-130-130-135-130
PJ 100-100-90-90-90

Keeping the form for the PJ's is near impossible with the same weight as SP or PP!
5 muscle-ups for the cherry on top.

what's up w/ all the heavy days in a row?
Whatever happened to "constantly varied?"
A little disappointed in their choices lately.

what format are people logging todays workout under loginstall? (weightlifting or WOD, do you keep each set separate or a separate listing for each exercise, or so you just log the highest for the activity, or do you list it under WOD...?)

m33/204x6'

071213

Platoon P.T.

20/20's
which is 20min of 20 second intervals of different exercises. took a 1min break at the 10 min mark.
EX:Push ups 20sec, V-ups 20 sec, squats 20 sec. no rest you get the picture.followed by 1 mile interval run.

071214

CFWU x 3@15 Reps.

WOD
Press
1-135
1-155
1-175
1-180
1-185

Push press
3-175
3-175
3-185
2-190
2-190

Push jerk
5-135
5-135
5-155
5-155
5-155

For the first time I was able to do the CFWU without having to break the pull ups or dips into sets.
My shoulders are weak. I really want to build them up.
SP: 95#, 105, 115, 125, 135(f)... 135 is a sticking point on presses for me right now.
PP: 105, 115, 125, 135, 145: 1 not full lock at top, 2 good form, 3(f)
PJ: 95, 105, 110, 95, 95

1X5 95,105X4
3X5 115,135,135,135(f@5),125
5X5 95, 115, 125, 135 (f@5), 135
(Ill remember to stomp earlier next time thanks for the link.)

run 1 mile

CFWU</