The last three days were tough on the shoulders.....still I can't wait to get int there.

35M/5'7''/160

Lauren should get bonus points for the early posts lately.

Thanks a bunch for the early post. Like a nice little treat for the evening. Now I won't have to interrupt the UFC tonight checking the mainpage!

=0)

David

PS - Go Matt Serra & CrossFitter Jason MacDonald !

thank you so much for the early post! Hoping for Serra tonight!

Thanks for the early post... and nice to see a photo of B on the main site again :)

ya'll are crazy! st. pierre is gonna rock the howse!!! st. pierre is the MAN!

p.s. st. pierre is the MAN!

I'm subbing HSPU for this one. I currently have a 1 rep max that I barely can manage, any tips on how I should go about this one? I also have bands that I've used to assist me in workouts like Mary, but this is more along the lines of ME strength. Perhaps starting with band assist, and gradually remove assistance in later reps?

have you to build up to your max weight for the shoulder press or go straight in at near enough max?-and much as i like matt serra ,i think GSP is the more rounded fighter,any chance of no-one giving out the result ,cos we don't get to see it here in Scotland till the morra night.cheers-Calzaghe,speed and skill, Hopkins ,wily old fox,great counterpuncher,but think Calzaghe's to fast.

Rip is the Man. Makes me want to do some more bench pressing. My chest is w e a k so I really need it.

Thanks Theresa. What's the difference between mens and womens bars besides the weight? If it's thinner I think I'd prefer the mens. I like a thicker grip. I like a thick pull-up bar too.

hey guys, any tips on safe websites where i can watch the whole fight card live...and FREE?

That's funny...i prefer the thinner longer bars!To each her own.

The women's bar is 33 lbs and a tad bit thinner. I've never actually tried one either, but it may help you when you're lifting heavier weights overhead. Talk to Sarena on the message boards. She swears by the women's bar.

After glancing at the photo, I thought the video was entitled bench press "FEAT". I was pumped up for an epic few minutes of crossfitters destroying the bench. While not as exciting that would have been, Rip always has good tips!

25/Male/6'5"/215#
Go GSP!

my shoulders are killing me. this will be fun!

cannot wait for tonight. Serra vs GSP 2.

GSP via Ground & Pound Round 2.

Thanks for the early post. I will get a chance to do this before tomorrow's practice.

Went on the Petranek web site and checked out their baseline. I thought that the baseline would make a great PRT workout.

I then made a chart of the scores that the military might use for such a scoring scheme.

Physical Fitness Test Based upon Petranek Fitness Baseline (MEN)
Status Time (seconds) PRT Score
Elite 235.00 100
240.00 99
245.00 98
250.00 97
255.00 96
260.00 95
265.00 94
Expert 270.00 93
275.00 91
280.00 90
285.00 89
290.00 88
295.00 87
300.00 86
305.00 85
310.00 84
Craftsman 315.00 83
320.00 82
325.00 81
330.00 80
335.00 79
340.00 78
345.00 76
350.00 75
355.00 74
360.00 73
365.00 72
370.00 71
Apprentice 375.00 70

And for women...

Physical Fitness Test Based upon Petranek Fitness Baseline (WOMEN)
Status Time (seconds) PRT Score
Elite 280.00 100
285.00 99
290.00 98
295.00 97
300.00 96
305.00 96
310.00 95
315.00 94
320.00 93
325.00 92
330.00 91
Expert 335.00 90
340.00 89
345.00 89
350.00 88
355.00 87
360.00 86
365.00 85
370.00 84
375.00 83
380.00 82
385.00 81
Craftsman 390.00 81
395.00 80
400.00 79
405.00 78
410.00 77
415.00 76
420.00 75
425.00 74
430.00 74
435.00 73
440.00 72
445.00 71
Apprentice 450.00 70

Women who frequent this site, or the really elite women could possibly score high enough to make the men's elite score. Just goes to show how incredibly fit these women are.

I will have to clean and then press this weight.

It should be around 210 lbs.

Quick question about the picture for today...300 lbs or 315 lbs?

Can't tell because I have never used bumper plates.

Stu

yo can someone post who wins the st pierre and matt serra fight? I dont get ppv. Thanks

mikeman......don't let your lack of ppv spoil the results for the rest of us

I feel your pain check this out tom. morning, the fight vid will be posted http://www.mmascraps.com/
(wfs, except for the obvious display of MMA violence)

Glad to see the early post, b/c I was going in to the gym tonight to work on my OHP anyway...

1: 95 x 3
2: 115 x 3
135 (fail)
3: 125 x 3
125 (fail)
4 115 x (3)
5: 115 x (3)

met a goal of mine today i've been shooting for a while, a sub 6 min. mile.

1 mile: 5:54 pr

great weather today and no wind. had to give it try.

This is my first week doing the crossfit WODs. I'm still learning the language. Probably a simple answer but what exactly is the 3-3-3-3-3 shoulder press workout. Do I do 3 reps and increase weight after each set? Looking for answers! Thanks

In reply to #22 - Josh

"3-3-3-3-3" means 3 reps in a row, rest as needed, then 3 more, rest as needed, 3 more, etc.

Do some warmup sets for the shoulder press with a weight you can easily manage first then go for it. Ideally you want to increase the weight each set (even if only a little) and finish with a 3 rep max - ie. a weight you could do 3 reps with, but not 4.

Hope that helps, have fun :)

Thought this sounded familiar. You can compare to same WOD on December 27, 2006. Interestingly, hang power cleans and Nancy were WODs of the same week or so.

that's awesome ken. with a hurt back and all. you really are a hoss.

War Matt Serra!!! (even though logic dictates a different outcome)

Sorry...new to crossfit so just wondering if someone could explain that 3-3-3-3-3 reps, please. Is that just 5 sets of 3?

Sorry...I noticed that someone asked the exact question. My apologies. Not to ruin it for anyone but as a Canadian I'm excited to say...GSP!! GSP!!! GSP!!!

RMC - Yes. 5 sets of 3. As heavy as you can do them.

Thank you, GSP! The man just took Sera apart.

good call #16, go GSP!!! matt serra was a practice mat.
looking forward to this WOD. Maxing always feels good

Sweet mother of Linda! What a workout! (;>_<)

Male
27
180cm/5'11"
84.6kg/186.5lbs
13.8% BF

Stretch
(No CFWU because the bar opened up and I didn't want to lose my chance)

WOD
Tue April 24 2007 (a year in delay)
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 150% BW
Bench press: BW
Clean: 75% BW
Set up three bars and storm through for time.

25:52
--DL 105kg/231lb = 125% BW
--BP 80kg/176lb = 95% BW (but was on Nautilus machine)
--CL 50kg/110lb = 59% BW

My gym has limited freeweight equipment, so I did DL on the curl bar, BP on Nautilus, and CL in the Smith so I could maximize time.

33 m 194#

Warm-up: 1000 m row, joints

As rx: 115-120-125-130-135

Then I got creative with the 135# barbell:

21-15-9 reps of:

Burpee-deadlifts (rubber floor stops were very helpful with this one); and
Floor wipers

11:20

Cool-down: 1000 m row

I have to admit that I don't like when they make something in a small/lighter size and call it "women's." Nothing about my 6'2, 173# body requires something be made smaller. Rather, the contrary is true. And I find that the thinner bars hurt my fingers.

The other day my friend's husband told a friend on the phone he was being "girly." I asked if that meant he was being awesome and tough- to which Jay rolled his eyes.

Home from vacation. Ready to rip it up tomorrow. Shoulder press is right up my alley. I'll get a chance to see what a full week away from the weights has done to my strength, though I did do a lot of 12 and 16 ounce curls. Not functional movement, but it was the best I could do while away from One World.

All kidding aside, I got a chance to workout at Crossfit Maui with their 7am crew. A big thank you to Jaime Borland for putting me through a workout (husband Drew was away on business). If you visit Maui, hit them up!

ken c.- That's just crazy fast for an old fart like yourself :-)

m/42/72kg
CFWUx10x3
Shoulder press 50kg 3/2/3/2/3 reps
Snatch training

Unfortunately my shoulders cannot handle this excercise due to an old injury... but i WILL be doing Fran.

time yet to come.. working an odd shift

Go forth and die!

cheers

M/28/168/5'9

65 X 3
95 X 3
105 X 3
105 X 3
105 X 3

F/40/154/5'7

(KG)

20 x 10 (warm-up)
30 x 3
32.5 x 3
35 x 3
35 x 3
35 x 3

Decided not to go above 35kg (77lbs) as right shoulder is iffy.

Isn't this WOD repeated a little too much?

row 500m 1:45

skill work: L-sits, hand stands, pistols.

warmup
45 x 10
65 x 5
85 x 5

WOD as Rx'd
120/125/125/130x2/130x2

I really thought I could get 130 three times but it just didn't happen.

started small, finished with 3x 65 kg, wanted to do 3x 67,5 kg, but could not press out the thirt rep.
Have fun, Johan

29/m/5'9"/195#
shoulder press 3-3-3-3-3
135#
155#
165#
165# barely made it
155# only got two so had to drop weight
135#

29/M/180
1-#95 x 3
2-#105 x3
3-#115 x3
4-#125 x3
5-#135 x1 (fail)

i wonder how serra's ribs feel this morning?

#25 daniel

thanks for the nod. some things hurt and some things don't. running is okay and just about any body weight stuff. have to stay away from heavy lifts from the floor, overhead squats, snatch and hspu for a while. may not be able to press today but if i can't i think i can bench press.

freddy c.

welcome back you lucky dog. believe me i'm feeling pretty old these days.

M/51/175

85x3
115x3
120x3
125x3(PR)
130x1(F)

No shoulder presses as I need to work kb jerks:

8 minute 16k jerks - 78L/81R. Hand switch at 4 minutes. Feeling tired and slow this morning.

20 minute break.

8 minute 16k snatches - 83L/83R. Hand switch at four minutes. Definitely feeling tired, maybe a bit burned out. I'm glad the competition is right around the corner.

105 115 125 135 140 x3

warm up: SP 45#x5x2, 65x5, 85x3, 105x2
WOD: 125#x3x5

phew - as usual, tougher than expected.

1) blood flow warmup

wu set 1) 95 lbs
wu set 2) 115 lbs
work set 1) 135
work set 2) 140
work set 3) 145
work set 4) 150
work set 5) 155 - last rep push press on the 155 set

shoulders are where I'm strongest, so this workout felt great. Had a little trouble with wobbling at 150 and above.

Look forward to someday 200 overhead.

Cheers! - happy sunday - get outside!

Christian
http://run50miles.org

CFWUx3, 10 reps/round
15 Jumping Muscle-ups (rings hang above the ears)

Shoulder Press Warm-up
45x10, 65x8, 75x5

80x2 (Fail on the 3rd reps)-75-75-75-80-80

I am still so weak on the shoulder press, but I guess I did OK considering my one rep max is 85#.

Jim 48/M/160 CFWU
Mark 28/M/220
95#
105#
115#
125#
135#

m/50/268 (1st week doing CF)
1000m erg warmup
75
80
85
85
85
4000m erg cooldown

115#
125#
130#
135# - really had to fight for the last one
140#x2 - failed on 3rd
140#x2 - failed on 3rd again

No PRs today - even though I can now do HSPUs better, I haven't seen a significant shoulder strength improvement in over a year now...

36/m/230
CFWU
Shoulder Press:
135 X 3
155 X 3
165 X 2
155 X 3
160 X 3

44/m/159#

Strict shoulder press

90#
100#
105#
110#
120# (f)

I was sure the 400m walking lunge was going to be today's WOD. I know it's lurking out there.

95 each set. 5 second rest between

37/m/235

#95
#115
#125
#135
#140

125, 135, 145x2+F, 140, 145x2+F

guess i found my 2-rep max

46/M/195

120,140,150,155,160f on 3rd rep.

4 mile trail run with scrambles

115, 125, 135 F on 3rd, 125, 125

Got my rings in a few days ago. Did my Warm-up dips on these and managed 15 per round.

Question about Muscle Ups: I haven't tried one in a while but the last time I did I didn't come close. If I can do 15 dips and 20 kipping pull-ups shouldn't I be able to do 1 muscle up. I live in England and haven't been able to get to a Level 1 cert yet.

Today's WOD:

95x6 WU
115x5 WU
135, 155, 165, 180, 195 (only 2 and a partial)

Finished with some more ring dips and L Sits on the Rings.

CFWU- minus pu's, 5 minutes of jump rope

40,40,45,55,60 (failed 2x's) 60
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/23/150

1-115#x3
2-125#x3
3-130#x3
4-135#x3
5-140#x2 (f on 3rd rep)

Have to comment on the rights article.

Yes people have rights. You have the right to good health care. You have the right to a comfortable life. You have the right to a nice car and a big house. You have the right to be left alone. You have the right to be lazy. You have the right to work hard. You have the right to be underpaid. You also have the right to get cancer. You have the right to be poor. You have the right to die. You have the right to lose your job. Crossfit has the right to post free WOD's. Crossfit has the right to say forget you! those WOD's are going to cost you! (thanks for them being free!!!!) We have the right to disagree. We have the right to respect each other.

We have lots of rights. Most of all we have the right to be thankful for the life we have, whatever it is. Sometimes good, sometimes bad.

But let's not demand the right to be "feral egotists who are at the same time dependent".

As Rx'd

95 - 105 - 115 - 125 - 135

M/26/170

135, 140, 145, 150x2(1M), 150

115/125/130/135x/115

PR still 140

As Rx'ed :)

M/29/184/5'11"

110X3, 120X3, 120X3, 130X3, 140X3 PLUS THREE MILES RUN AND SOME ABS.

How much weight is being pressed in today's picture-of-the-day?

M/36/165

CFWUX1

shoulder press
95#X3
105#X3
115#X3
125#X3
135#2 – MISSED #3

65,70,75,77.5,80,82.5x3
85x2

Power Clean + 3 Presses:

135x3, 140x3, 145x3, 150x3, 155(failed on 3), 150x3

CFWU x1
Burgener WU

65,75,85,95,105(PR)

Slowly but surely, the weights comin up.

Jump rope warm down. Some ab work.

Jamie,
Thanks for replying to my recent comment regarding a lack of reply to my e-mails. I did reply to your e-mail but I guess you didn't get it. Do you have some firewall that doesn't like .co.uk? I've even been in contact with yahoo to see if there was a problem,but there doesn't seem to be. Any ideas?

Press 3x145,145(x2),140,142,145

m/32/164
cfwu x3
85/105/105/105/105

On Vacation in Florida. Ran a 5k instead
24:23

enjoyed the rest day. headed to the gym soon to hit this up. I have a question about crossfit... should you just do the wod or do yall, thats you all ( i am from Texas), do other work outs off of the work out pages? I am new to this and have been do the WOD plus my own stuff. any help would be greatly appreciated. feel free to email me about this or i will check the post later.

95/105/115/125/135 (fail - did one, then got spots for the remaining 2).

Prior single rep PR is 135#

m/33/153#

Tariq

51/M/202

95/115/135/155/135
maxed at 155

Did Elizabeth yesterday in 18.50 but had to sub cleans with 16kg dumbells due to no barbells in my gym. Very awkward to catch both at the top. Had to sub dips for ring dips due to no rings, so x3 (63, 45, 27)

34/M/77kg

1-2: 70kg
3-5: 67.5kg

Fellow Crossfitter Jason McDonald scored a win in last night's UFC PPV. Jason won in the second round due to ref stoppage over Joe Doerksen. Congratulations!

M/27/190

shoulder press:
155x3
155x3
155x3
155x3
155x3

warm up with bar and 95#. I think I've got that hip kip that Rippetoe was trying to explain in the video a while back. Definately think I'll be able to blast through my 1RM.

115, 125, 125, 130x2, 125x3

M/40/195

Simple WU, jacks, air squat, pushups, pullups, a little stretching

Spent awhile trying to figure out the grip. Luckilly, I bought the Starting Strength book last week which helped tremendously. Still had major problems with the flexibility, especially on the right side.

Did a bunch of sets starting with 45 (bar). Moved up by 11 until I hit 122. Decided that was enough for my sets.

I have no stands or a rack, so I needed to clean the weight to the press position. I thought that would be the limiting factor, but there was no problem getting the weight where it needed to be.

122-122-122-122-122

Reading the Starting Strength book easily added 15-20 to this, due the the detailed descriptions of both the clean and press.

32/F/5'10"/155#

90
95
100(PR)
102(2F)
100(2F)

M/25/145

115
125
135 (failed on 3rd rep)
125
130

Following up with a track workout.

Ken C...

Sorry about your back injury. Hopefully you'll be recovered in no time. Funny thing is that even with a hurt back you can still embarass us in the WODs!

M 29/187/5'10"/nyc

2x CFWU

115
125
135
140
145 (PR)

very happy with the workout. never put up more than 135 before. finished of with 3 rounds of box jump/kb 1-arm swings and then some jump rope work, followed by some ab practice (first time doing L-sits...wow is all I can say).

bw 170

95x3
105x3
115x3x3

29 yom, 180 lbs

95, 105, 115, 125, 135 lbs

As prescribed:
135 x 3
155 x 3
175 x 3
185 x 3
195 x 2 (Failed on 3rd)

push-pressed 195 x 3.
175 x 3
135 x 3

Finished with some pull-ups and ab work.

44/76"/192

CFWUx3x15

95/105/105/105/105(2)

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

41 M 190#

CFWU 3X

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

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

M/30/165
Starting to get used to movements. I think we'll move up in weight soon (I hope).

as RXd

40,50,60,80(f),75,80

Hopefully will come up.

110/120/125/130/135x1
as rxed

Mark
88, 93.5, 99, 99, 99

22/m/172

115
135 (f)
115
125
125
125 (failed on 3rd rep, did last rep at 115)

197#

175,180,185,190,195

29/m/180

As rxd: 115,135,145,155(PR),155

40/m/194#/73"

CFWU

65/95/105/105/115
Last 2 reps req'd dip/drive

As rx'd,

135/145/155/155/155

Shoulder started bothering me quite a bit towards the end. Added in some benchpress after:

Max reps w/ 225; got 10 reps. Shoulder hurt a lot there too. Wonderful.

95-100-105-115-125

108/113/118/123/125.5x2
post-Annie-5:48 PR

35M/5'7''/160
as rx'd

95x3
115x3
135x1-F
125x2-F
115x3
115x3

33 YOM 196#

145
155
160
165
170x1

As Rx'd:

95-105-115-125-135.

37/M/235

All good!

3x115
3x135
3x155
3x165
3x175
1x185

42yo/5'8"/189 (4# of Hawaiian beer)

A week off was perfect:

154/164/174/184/194

Strength was good, metcon is gonna kill me :-)

23/m/215#/6'2"

as Rx'd

95/115/135/155/145

95,105,115,115,115

Rented "Sweeney Todd" last night.

CAUTION: It is a musical! I found this out after the fact, honest. So, I powered through it with the help 4-5 glasses of wine. (when in Rome). W

Well, I still pee standing up, despite this setback and todays WOD confirms this.

95x20
135x5
185x3
185x3
185x3
165x3
165x3
95x21

The wine, although counter-productive, was a nice break from "green beans, broccoli and asparagus- for time"

More Zone follies to come....

95 x 3
105 x 3
115 x 3
120 x 3
125 x 1
120 x 1

115 all sets

forgot to mention, GSP GSP GSP

F, 29, novice
20kg x 2
25kg x 3
30 kg x 3
30 kg x 3
31.3 kg (68 pounds) x 3

Sunday musings...

1) Las Vegas is not Zone-friendly

2) The plateau. There are two plateaus present all the time: the one you are on (or have just left) and the one ahead of you. The challenge is to avoid becoming comfortable or satisfied when you are on a plateau, for doing so is almost certainly a ticket back to the PREVIOUS plateau. The goal is to strive for the next plateau, however steep the terrain may be, or how long the trip may take, in the hope that you will remain ever "in transit".

I'm a little too comfy right now. Time to set out. How 'bout you?

I'll see you next week (I'll be the one working harder than last week)...

as rx'd

105
115
120
135
135

fighting the urge to dip and drive. Now that I have learned how useful the hips really are, its tough to be strict and NOT use them. Thanks everyone in the Blackbox today.

Did wod as rxd
3x20lbs
3x20lds
3x30lbs
3x30lbs
3x40lbs
also did yesterdays wod since I missed it
1st round in 8:10
2nd round in 9:02
3rd round in 9:00 total time 26:12

m/30/73"/210

as rx'd
155
160
165
175 (2 and a push press)
170

115,135,145,150(2),150(2)
Failed the last rep of the the last two sets

M33/169lbs/New York, NY

95x6, 115, 135,135,145

41yom, 5 9, 175#

115
115
115
119.5
125x2 - f on the 3rd

Did a killer finisher:

200m sprint
9 1.5pood KB
15 pull-ups
21 burpees

3x

it hurt - 18:55

Then ran a fast mile. Probably about 7:30 or so.

as rx'ed

95
105
115
125
135
140..1 rep and then failed

Kinda weird though, my right shoulder would kinda crack for every rep. no pain but kinda weird. Anyone else ever have that?

50kg
60kg
70kg
70kg
75kg

M/36/6'0"/170

Shoulder Press 5 sets of 3

135
145 (last one push press)
135
135
135

BW = 170

100
105
110
110
110

Shoulder stuff is definitely my weakness. However, my previous 1 rep PR is 115 and based on the numbers I put up today there is hope for the future.

Today was the first time I tried the WOD, and I loved it. I did the CFWU 3 sets of 10. 3x70 3x75 3x85 3x95 3x95. I can't wait till tomorrows wod.

115
125
135
140
145 2 reps then failed (PR)

M/145#

Well this concludes my first week doing WODs.

I wish I would have found out about CrossFit a long time ago.

All five sets at 135#.

Can't wait for tomorrow!

I used 115 for all sets. However I used the Tabata style... Ruff workout. I recently purchased a timer from Gymboss. It is a very useful and convient tool. It is very easy to set up 20 second intervals and 10 second rest.

27/m/175

135
145
155
145
145

35 M 165#

1) 135x3
2) 140x3
3) 145x3
4) 155x3
5) 160x3

#34 Leslie,
OH MY GOSH! Its so great to find other tall women out there in this crazy, Crossfit world! I seem to see a lot of 5'2" girls and its so refreshing to see another 6'2" girl! Please post your times and thoughts! I always look for you!

M/31/193#
135-155-145-145-155

M/39/185

CFWU X 3

As rx'd:

135/140/140 (2)/135/135

More better faster

m/30/5'10"/235

95
135
145
155
160 -- failed on the last rep

125 across the board.
made up michael and finished in 32 mintues.
i live crossfit

M/34/180/71

95-115-125-135-145

Back in the swing after a crazy week.

It is what it is.

70-80-90(weak)-80-80

M/24/63kg

40kg, 45kg, 47.5kg, 50kg, 50kg
Went over 50kg to 55kg for a PR in single lift but no go for 3's. Had to stay at 50kg.

M/36/140/5'-5"

65
85
95
100
105
at home

105, 110, 115, 118, 120

22/M/162
-----------
Old 1 Rep Max PR = 120#

WOD as RX'd
95# x3
105# x3
110# x3
115# x3
120# x3
125# x3
130# x3 (PR)

31/m/190

155
165
175
185 (2)
190 (1)

Felt pretty good today. I think I would have pressed my last set a few more times if my parter wasn't playing around in NY!

40/M/170

CFWUx3(no dips)

85x5(thought I was still warming up)
85x3
85x3
85x3(fail on 3rd)
80x3

38M/175

Stretch and Amunsdun warmup

2x10xbar
1x5x95

105/115/125/135/145

1x1x155 for a new PR

raining and thunder-storming here in MD, so rather than a nice long road ride, I settled for intervals on the trainer for 45 minutes.

Stay Safe All

27/m/170

95, 100, 105, 110, 115(fail on 2nd)

32/m/210/6'5"

150x3
160x3
165x3
170x1
160x3

20/m/145

95- clear (3/3)
112(x2 sets)-clear (3/3) (3/3)
122- clear (3/3)
127- fail (2/3)

28m 6'1 195
135
145
155
160
165 as rxd

Hi all!

Forgive me - I'm a complete noob. I'm reading the "Getting Started" section and it says:
"We are developing supplementary workouts designed to introduce our stable of basic movements building towards the capacity to productively follow the WOD with substitutions, and will post that material here soon."
Where are these? Can anyone help. I'm pretty unfit and jumping straight into the WODs will prob kill me!

Thanks

Luke

28/m/189

135-145-145-145-145

working a bit on my first set of fran for fun. today i tossed it in after a full warm-up and finished in 1:57, w/thruster unbroken, 10 sec break, 16 PUs, 10 seconds, and 5 PUs to finish it.

Way to go Esteban fun stuff.

pre: kb workout, felt inspired from the Maritone vid.
post: tabata sprints only 7 I was toast

good presses up to 155, old single was 150

m/39/197

Shoulder Press
3x80#
3x85#
3x90#
3x95#
3x100#

warmed up with 3x15 push-ups and 3x15 renegade rows using 15# dumbbells

51/M/150

105, 115, 125, 115, 115.

WU 10x45, 5x95, then 115, 135, 155, 165, 175

35M/5'11/200

90, 100, 105, 105, 105

Limited weights today I'm on the road, but made it work. Thought I was going to have to use buckets of sand for a moment there...

M/23/190

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

Pre: Usual wu's.

WOD: 135x3, 155x3, 175x3, 185x3, 135x3. Some BP work. Still getting over illness.

Post: Stretch.

m/47/179

135 x3
135 x3
140 x3
140 x3
145 x2

not impressed with my intensity today, too much sun and too many brewskies (one)

m29/204/6'2"

114/134(2)/134(1)/129(2)/124

CFWU

135x3
140x3
145x3
150x3
155x3

Misc. ab work

22/ m/ 230

After the official cross fit workout,

115, 125, 135, 145, 140, 155 (failed on the third rep)

started to get sloppy as the weight got heavy, didn't go down all the way to the rack position on the third rep at 145.

25M/6'6"/245lbs

Shoulder press: 3-3-3-3-3
135
155
160
165
165

then "Blurred Vision" 21-15-9 of:

Pull-ups
Hanging Power Snatch(75)
Wall Ball(20)
Ring Push-ups
Push Press(75)

12:15

45/M/6/180

SHOULDER PRESS FROM DEAD STAND:

3-95
3-115
3-125
3-135
3-140
FAILED AT 145 ON SECOND REP.

PS: SURPRISE COMING SOON!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Competed fiercely today with Wolverine_Wes. We did the official crossfit warmup.

Form was pretty good, but the forth set was an all out war.

115, 125, 135, 145, 140 (all for 3)

Competed 100 crunches for time (who won is still in dispute, i say it was me)
Competed 50 back extensions for time. (wes won, but my form was better)
20 more chinups (I win, no contest)
115 bench for max reps - 24 me, 21 wes

The wolf bought dinner.

m\43\190

85\90\90\90\95

David
M - 32 - 5'10" - 175

CFWU x 1 x 15

WU Sets:
2 x 5 x 45
1 x 5 x 70
1 x 2 x 90

WOD as rx'd: 95, 105, 115, 115, 115

3 x 105, 115,120,120,120. Hey gang, sorry I've been MIA from the board for a while, still guzzling the Kool-AiD, but my schedule hasn't meshed with the main site. I've been working with Zach Even-Esch at Underground XFit on tuesdays and the workouts are exhausting. Most of the other athletes Zach trains are 18 or so, so a part of me is trying to show the young un's what a Gray Lion can do. But...I gotta rest on Monday and Wednesdays are let's see and take 'er easy days, all of which has gotten me off the daily WOD rails. Lastly, I've been training me bride with growing success. It was totally cool when she read the Men's Journal write up on CF and saw the box called a CF primer with turkish gu's, and oh squats, etc. "I can do that stuff." Is that great, or what? Looking forward to B'more this weekend. Later, all.

24/m/175

CFWU

135
145
155 (2)
145
145

I was curious about the Inman (spelling?) mile so after the WOD I tried it with BW loaded on the bar and made it about 500m before I had to unload the bar. It didn't affect my legs at all but all of my blood was drained away from my arms from keeping the bar on my back.

40m/190#/5'7"
ran 400m, strecthed, ran another 400m
CFWU X 1
as Rx'ed
135x3
155x3
175x3
185x3
195 x1, fail, push pressed the other 2
195 x2, fail, push pressed the last one

finished up with:
155 x3
135 x3
Had a hard time being motivated. PR is 205; last shoulder press workout was weak too. Been messing with my diet as its been suggested im drinking too much whey.

Hey Rich from Maine! got your email, my mail chucker has been acting up, i'll respond soon.

movement prep/prehab
500m row

8 sets BS work to new 5RM and 3RM

WOD Shoulder Press:

100/105/110(pb)/112.5(pb)/115x2(f on 3rd rep)

2 set TGU's

Me: 41yo/M/5'10"/182lbs

Warm up: CFWU with GHD SIT UPS + HSPU and 5 muscle Ups

WOD: Shoulder Press

95lbs x 3
105lbs x 3
110lbs x 3
115lbs x 2-1
115lbs x 1-1-1

Cool Down: 2 muscle Ups

I had to do today's WOD really quick, I only had 45 min from the time I got out of the car at the gym until I left the gym. I am really enjoying the fact that I can do muscle ups now, even though they are only bar muscle ups and I get over the bar favoring either the right side or the left. It's a start and I'm happy about it :>)

Have Fun, Train Hard,

Billy

20m165

115 125(PP on last) 130(PP on last) 125(all three clean) 135(first clean - PR -, PP on second, tiny PJ on last, just had to get the bar up)

Just to see how I'd do, did 40 45-lb SP (which turned into PP real quick) for time: 1:54 (agony!!)

Get Some!

Shoot, that last one was 50 45-lb SP/PP

CFWU x 3 + 45x8, 65x6

95
105
115
120 x 2 + 1 fail
115 x2 + 1 fail

155#x3x5sets

23/m/195

cfwu - pull-ups x3
warm up:
4 rnds:
5 ring pull-ups
8 burpees
5 75# push press
4:30sec

3,3,3,3,3 reps of OHP

95, 105, 115(failed on 3rd) 105,105,105

why are my overhead presses so bad?

also realized today that the bars at globo gym must not be true 45# bar because just got an olympic set off CL's and its noticeably heavier!?

7777777777777777777777777777777777777777
7777777777777777777777777777777777777777

WU = jump rope 10 min
CFWU X 3

95
100
105
110
115

777777777777777777777777777777777777777777
777777777777777777777777777777777777777777

M/40/5'11"/180

95#
105#
105#
100#
100#

F/37/5'6"/140

45#
55#
65#
75# (failed on 3rd rep)
75#

CFWUx3
105
115
120
125
130

Recently did a shoulder press WOD so I opted for 3RM bench press today and it went quite well, I worked up to 230x3 and then tapped out at 235x2. Felt good and I used some of the advice from the Coach Rip video which, for me, begs the question, 'Why not bench press today?'

Finished with 15 minutes on the treadmill to work the ankle and it felt great, I actually jogged on it briefly for the first time. Things are looking up!

Shoulder press:

127 x 3
132 x 3
137 x 3
142 x 3
145 x 2 (failed 3rd rep)

m/28/5'11"/185 lbs

As rx'd

145, 145, 150, 150, 150 lbs.

20/m/5'10/160

As rx'd

95-105-115-115-120(2)

95
115
125
125x1 then failed
120
120

I was arching my back fair bit on those 125 attempts, brought it down to 120 and did alright

43/6'1"/185

didn't want to push it too hard but the presses felt okay.

135 140 145 150 155

post: bench press

185 205 210 210 210 x 5 then 225 x 3.

3 rounds of 10 ghd sit ups and 50 du. didn't time it but i went fast.

rob corson

great time on that annie. good time to shoot for.

didnt have access to the gym today so in stead I did HSPU.

Hand Stand Push Ups on 3inch blocks head touching the floor.

10
10
8
8
5
5
3
3
Then planch work.

followed by a 3 mile run while pushing two kids in a baby jogger. if you have kids you know how hard that can be.

27/M/183

SP 5x3...145,155,165,175,180

As rx'd

Felt awesome today, Have been following R. Wolf's recommendations

110 X3
121 X3
132 X 3
143 X3
154 X 2 Soo damn close, Ohhhhhh!! Left me really hungry for more !

M/21/5'7"/160

as rx'd.

95
115
135
135
135

105
115f(2)
110
110
120f(2) Should have checked ego and I would've got 115

165 x 3 for last set..

110/120/130-PR/135-f/130-f

37M/5'10"/164.5#

As Rx: 135-135-135-135-135

115/120/125/115/115

Enjoyed the workout

95
115
125
135 failed
135

85# as RX

22/M/6'1/189

As Rx'd
135
145
145
155
160

95, 105, 105, 100, 95
started to push press with the higher weights on the third red so dropped weight.

m/33/5'11/170

wu x 3 w/ ring dips

95 x 6
115 x 3
125 x 3
130 x 1 then failed
125 x 3

Why do I have a strong suspicion that a serious metcon workout is looming for tommorow?

Jodi (F/29/108)
Mobility Drills
CFWUx3 (minus dips + HSPUs)

Did Shoulder Press just two days ago so...

Deadlift
95x1
135x1
175x1
195x1
205x5

Bench
45x5
65x5
85x5
105x5
115x3

Everything felt heavy today. Went for a walk around the neighbourhood afterwards.

warmup cfwux2, 45x5 (twice), 55x5
65/70/75/75(2f)/75(2f)
Beautiful day in Georgia. Ran 5K.
Need more cardio. Gaining weight! Muscle? Not sure.
f/5'9"/142

85-95-105-115-120

failed the 120, only got one rep

28/m/6'/220

150 x 3
150 x 3
140 x 3
140 x 3
140 x 3

I think I tweaked by lower back (again) cleaning the bar up on the first set.

30/F/5'7"/155

As Rx'd
75
85
95
100
105

19/F/5'6"/124

As Rx'd:
30
35
45
55
60

M/17/5'11/175

CFWU x3

As Rx'd
95# all the way

I can only do about 10 pullups, give or take... if I wanna get better at them, should I keep doing pullups, or do negatives instead?

m/33/5'8/180

75
95
95
95
115

wu: 2x 15 sampson stretch/kb swings/oh squats/pull ups

125/135/140/145/150

CFWUx3 (no dips)

SP:
135x3
155x3
165 (fail on 3rd rep)
145x3
155x3

then backsquat practice - 1 rep max 265 (PR)

as RX'D and some extras.
95
115
130 (1)
120
125 (2)
120(2)
Then made up Michael for the first time as RX'D w/ GHD sit-ups
24:30

26 yom 6'2" 155#

Pre: CFWUx3
SP: 45#x10, 65#x5

95-105-105-105-110

Post: 1 hand db OHS (20#x10L/10R, 30#x7L/7R, 40#x5L/5R)
500m row @ 80% damper 5 2:16

75,85,95,105,115
Could have probably done 120 or 125. Was feeling good today. It's so great to see progress.

After the WOD, decided to do some HSPU, and actually did 7 reps of head to floor! I couldn't believe it. Then did two more sets of 4. Then 3 sets of 8 off of the smith machine.

GOTTA LOVE CROSSFIT!!!

Sunday, April 20, 2008

Anthony (M/29/170)

Squats
45x5
135x3
185x3
225x3
265x3
295x5

m/37/200/6'2"

135x3
140x3
145x3
145x3 (very shaky)
140x4 (too easy, need to get some 1lb plates)

age 41
bwt 210#
5-95
3-115
3-135
3-140
3-145
3-150

22/M/160

95
100
110
120 (x 3rd rep)
110

135 (Failed)
115
125
125
135 (Got it!)

* Also did 15 min. "car pushes" with Tim and Danielle...Great workout!

105x3
120x3
135x3
155 failed
145x1, then another fail
140x2
140x3

22/F/170
55
65
70 (failed)
65
70 (failed)

34 M 195

95
135
155
165
175(almost 2)
180(F)

M/24/180

135/145/155/165/155

I did Nancy on Friday...my shoulders are still killing me. That said:

3 x 65
3 x 75
3 x 95
1 x 105(failed halfway up), 1 x 95, 1 x 95 (failed again).

Then did 95# push press by 3 and 95# push jerk by three.

26/m/6'3"/185

Fran as Rx'd - 9:05

Shoulder press:

95-105-110-115(F-3rd rep)-105

M/33/205/5'10"

135
155
175
180
185 ( 2 ) really 2.75 I just could not lock 3rd thought I would get it this time, I was so close. Oh well next time.

135x12x2 - 2 sets of 135 for 12 to round it out,

m/24/6'1"/225

WU
3 Rounds
10 Beginners Pullups
10 Bench dips
10 Pushups
5 45# Shoulder press
5 45# OHS

WOD
95#, 100#, 105#, 110#, 115#

ran 1/2 mile afterwards just because i still had too much energy left over.

f/27/125/5'6

45-65-65-65-70(failed on third)

I could have probably done more weight but my shoulder joint was hurting pretty bad yesterday and didn't want to do any damage.

Shoulder Press 5x3 reps

57/M/195 95, 105, 115, 125, 130

47/F/127 rest due to tendonitis

M/46/145

30 minutes on the bike
CFWUx2
65x10 WU, 115x3 WU

120-120-125(2 only)-120-120

Male 46 years 6'4"/234lbs

135, 140, 145(failed on 3rd attempt) 140, 140, 140, 140

as rx'd

95#
115#
115#
135#x2 failed on the 3rd
135#x1 to make up for my failure on the last set
125#

M50/197#

Warmup: CFWU

WOD: in #s: 95/115/125/125/130

Notes: PR 1 rep Shoulder press 135#. Time to work up to new PR. Also, did some KB drills then went to park with kids for baseball, ladder drils, and 40 YD sprints (best 5.81).

As RX'D
135
145
150
155
160 (Failed on 3rd rep)

Did my first 5K ever with the law school this morning, so didn't want to mess up my shoulders beforehand, and had to hit the books afterward. Blarg.

23:45, for what it's worth. Not bad for being pretty out of shape running-wise, but lots and lots of room to improve. Back to studying Criminal Law.

#153 Luke,
Some advice from a fellow CrossFit newb, if you're looking for how to scale workouts check out the BrandX message board. They post scaled versions of the WOD daily. The site is http://forum.brandxmartialarts.com/viewforum.php?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228.

PS If you have questions you need answered the message board is usually the way to go. Just search before you post - most questions have been asked before and searching is normally the quickest way to get an answer.

Did 4 sets of 25 reps back extensions and decline situps before the shoulder press 3 3 3 3 3

135-140-145-150-155

For anyone doing this workout on a ship. I'm Navy, and I am out to see all week. How do you modify the workout when you are on a ship rocking around in the ocean. I am leary about taking anything over my head on an unstable deck. I was able to do the workout on a Smith machine... because in rocking 4-5ft swells.

2x135, 1x125
3x125
3x135
1x135, 2x125
3x125

Total - 1935

33/M/185

135
155
165x2
160
160

Jon Wopat, keep on chargin' Man, you've got a lot of energy

95x2 +1push press
60x3
70x3
80x3
90x2 +1 push press

BW 182, 1x max=135#

Shoulder press 3-3-3-3-3 reps

115, 120(1-1-1), 115(2-1), 110, 115 (broken 2-1)

Disappointing numbers, this is about what I did in December 2006 when my 1 rep max was 120. Hopefully weak result was due to doing Nancy yesterday-even at low weight I do it at, major effect on shoulders.

m/31/202/5'10"

90x3
100x3
100x3
110x3 (very shaky)
110x3 (fail, did 3 lots of one rep to make up)

Weak!

70x3
90x3
100x3
105x3
110x3

175lbs, M, 6'2"

m/210/30

135
145
155
165x1 (f)
155x2 (f)
145
150

Worked on HSPU's at home, since I can only do 2 or 3 real ones anyway.

5'9 21male 160
3reps 95lbs
115lbs
135lbs
145lbs
145lbs only made 2

Out to sea, not see... I'm an idiot.

40/m/160
warm-up
100/135(little cheating)/115/115/135(still cheating) 115.

95
115(2)
115(2)
105
115(2)

175/M/5'11"
115-120-125-130-135
10 pounds more than I ever do for reps, 135 is my previous 1RM

Warm up, then

150 x 3
155 x 3
160 x 3
165 x 3
170 x 2+F
175 x 1 (PR)
180 F

Shoulder press
3,3,3,3,3
60,60,60,70,70-70 push 70f

29/f/5'9/135

CFWU + 1000m row (5:14)

Shoulder Press 3-3-3-3-3
42 (split 2/1)-42-42-42 (split)-42

My previous CFT was 42. I needed looooooong rests between sets, but I did it!

M/165/5'10"

Shoulder Press
3-3-3-3-3

115x3, 135x3, 140x2, 135x3, 140x3
1RM = 155x1

Squats
185x5, 195x5, 205x5, 225x5, 275x1, 315x1, 330(fail) would have been 2x BW.

95 x 3
95 x 3
100 x 3
105 x 3
105 x 3

First time doing a shoulder press workout. I'd be curious to see what I can put up for a single one of these days. 105 is 3/4 BW.

31/222#/m

115x3
135x3
155x3
185x3
195x2 Failed the third rep.

Holy shiite, Anthony, that's another league. Paul

95 lbs
115 lbs
125 lbs
135 lbs
150 lbs (pr)

Warmed up with a set or two @ 45#, then:

3@85
3@85
3@95
3@95
3@100

Also did the Crossfit Endurance workout:

warmed up with 10 minute jog.
Ran 3m in 25:20

For the first two miles, keeping up a 8:10 pace was ok. Hard but ok. First two laps of mile 3 were a disaster, 9:00, but pulled it together for the last 2 laps.

89#, failed on 2 rep last set.

35 y/o male, 145#, 5'8"

WOD as described
70/95/105/110/115(once then fail)/110

Tom m/45/180
95,105,105,110,110
back squats 5 @#135, 185, 235, 255

Chris m/15/100
45,55,55,55,50

Nat m/9/60
35,40,40,40,40

Lini f/16/110
40,50,47.5,47.5,42.5

M/31/165
95 X 3
105 X 3
110 X 3
115 X 3
115 X 2 (Failed on last one)

M/19/188/5'6"
135-140-145(1)-145(2)-145(2)

Couldn't get that third rep.

Thought I would do a 420 workout to celebrate 420 because Crossfit is my drug...

"You Must Be High" 420 reps

50-35-20

Pullups
Thrusters 50 lbs
Paralet Pushups feet up on a 20" box
KB swings 44 lbs

Me-38:11
Sean-18:30 (1st round KO)
Kyle-Didn't even start

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round

Shoulder press warm up: 45lbs x 5-5 65lbs x 5 80lbs x 3

Shoulder press 3-3-3-3-3 reps
95lbs x 3
105lbs x 3
115lbs x 3
125lbs x 3
130lbs x 3
4 minutes rest per set. Foam roll after.

Steve
M/45/173

95
115
120
125
135

Squats 145 3x8

36yom/6'/200

Press

135
140
145x2
140
140

Warmed up with 7 reps of the bar, 5 reps of 95#.

135-130-130-135-135

Came very close to failing, so I deemed 135 a good weight.

# 268 - I like that 4:20 workout, but I don't think I'm going to try it. Maybe next year when I'm in Iraq. We all go a little crazy down there after a while.

65-75-80-85-90 (fail on final rep)

75-75-75-75-75

My press is so weak, almost failed the last 3 sets.

5'8"/m/160#

115
125
135(2reps)
135
135

CFWU x3 (10 reps)

Shoulder Press 3-3-3-3-3

As Rx'd
45 x 3
50 x 3
55 x 3
60 x 2 (fail once)
55 x 3

Struggled at 60 lbs, but made 2 out of 3

F/58/5'6"/136

17/m/5'7"/138lbs.

85-85-85-85-85

for the last set of 3's, my shoulders were tired out. had a bit, not much of push press in the motion.

so i'm still satisfied with today's WOD.

as rx'd:
145(f)-140-140-140-145

As rx'd:

115
125
135
145 (f)
140

As prescribed at 95 lbs, five in last set, should have done more weight.
[m/26/6ft/193#]

F/40/5'2/123

45x3
55x3
60x2 (failed on last one)
55x3
60x3
60x3 (much easier after some coaching from ken c.)

29/m/185

as rx'ed

135
145
155
165
170

m/43/6'1"/170
Shoulders hurting before it even started. (Still recovering from Elizabeth's ring dips.)

Went for a 10.2 mile bike ride w/ my kids -- my 9 year old daughter was amazing on that today! HOOAH!

Then hit the gym for the presses.
Warmup, yada yada yada
3 X 85
3 X 95
3 X 105
3 X 115
3 X 120 (PR) (F on last rep, made two more attempts, then went to the shoulder press machine to complete.)

42/170

Shoulder Press

105x3
125x3
135x3
145x3
150x3
170x1 failed
165x1

I don't know what is going on, a month ago, I got 175 up. Since then I have not been able to get 170 again. In looking at my training log, I had taken several days off and was as rested as I was ever going to be.

wu- 95, 115
3x 135
3x 145
3x 155
3x 155
2x 155 last rep almost, right shoulder wouldn't quite do it

post- 400m farmers walk, 1.5 pood each hand.

wow #277 I never knew there were other teens on the site...

46 / 175

122-133(2)-122-122-125

m 35 5'10 158
brief wu then as rx'd:

95-115-125-135(all Pushpress)-130(last 2 pushpress)
after, finished with push presses 145 x3, x5

f 35 5'7 153

65-75(pushpress 3rd rep)-75-75-80 (last 2 pushpress)
after, finished with push presses 95 x2, x3

as Rx'd,

135
135
135
145
155 3rd rep did a small push press to lockout.

Shoulder press 3-3-3-3-3 reps
Couldn't get to gym, sub'd 3 mile run pushing Blaise in jogger.

95
105
115 x2
105
105 x2

Not good at all today. Shoulder presses are one of my major weaknesses. I'll have to work on them.

85, 85, 85, 85, 85,

Solid on each set, barely getting the third rep up. Felt great.

135
125
130
140 (last rep failed, had to dip/drive)

29/m/167

1000 m row sub 4 minutes.

135-155-175(failed)(2reps)- 170 - 175- 135x6

where are you stewyd

34m5'10"202#

133-177-188-197(1-F-2)-188

(my 197 set was broken, I got it once, then failed, re-racked, then reattempted and got it again)

24f5'6"110#

45-50-56(f)-50(2)-50-56(f)

85-85-85-85-90

43, 54, 53, 53, 53

Bwt: 134

125
135
140 (xs 2)
135
135

cfwu X3, 10 reps
95x3
115x3
135x3
145x3
155x3
165x1
175x1

Just checked out the crossfit endurance website. I am very excited. i didn't know until now that it existed...how long has this been going on!?

Shoulder Press: 135/140-failed 3rd rep/135/135-failed 3rd rep/135

Need to get a video to see why I'm missing on some.

Memphis Fire Department
Recsue 3 A-Shift, Station 27

35y/o male 225lbs.

135
185
205
215
225

Cool down: 3 rope climbs

49 y/o male 215 lbs.

135
185
185
195
195 (2) failed last rep.

cool down: 3 rope climbs

33 y/o male 220 lbs.

135
185
185
195
195

cool down: 3 rope climbs

39 y/o male 207lbs.

135
135
135
155
165

cool down: 1 rope climb w/ rope burn

as rx'd

70-75-75-77.5-80

all weights in kilos

Janet f/49
45,55,60,65,75pr

Scott m/48
85,95,100,105,110pr

Both of us had a good day with pr's

46 - 6' - 210#

CFWU X 3 (Good intensity)

As RX'd:

135/145/145/145/145(x5 last set...should have worked harder)

WU
oly bar press
WOD
95/115/135/145/155(2x Fail)

m/205/71"/38
CFWU x 3 rounds

95 x 3
115 x 3
135 x 3
155 x 3
failed on first rep of 165
finished with 3 push press at 165, plus 5 sp @ 115

big rush to get the WOD in.

25M/6'4"/203

95
115
125
130F
125

Ryno GSX,
You know your wife was pushing those strolers..

CFWUx2
BWU

70 failed on 3
65
67
70
72 failed on 3

115
125
135
145(1)
135
125

24M/5'7"/150 lbs

Shoulder press: 3-3-3-3-3
80
95
100
100
100

Awesome!

Well, I'm coming off an injury, so I did an easy 2 miles today, but then I'll do this one tomorrow and Monday's the day after ... I'm sure I can catch up eventually ;-)

So, are the shoulder presses done standing or seated? (The demos are in WMV format, and I'm on a Mac right now ;-)

(Oh, never mind, looks like there's a free WMV add-on to QuickTime)

So, the shoulder presses are done in front of the head, standing up. Nice!

M50/170

105/110/115/120/125

Aaron 185lb, 27 yo male
115
115
120
125
130 x2 failed on 3rd rep

Cassandra 145lb, 25 yo female
45
45
55 miss
50

Trevor:

95,105,115,115,120

Todd:

95,115,135,155,175(f)

25/M/175
Back from week off in Mexico.
115 115 115 125 125 (last one had slight help from Matt)

23/m/5'9"/150#

Previous 1RM SP 125#

3-3-3-3-3

105-115-120-125-130x2

Failed on 3rd rep at 130, but just barely.

24/m/163

115x3
125x3
135x3
145x1
145 (f)
125x5

Followed up with some handstand work. I'm gettin better at free handstands. No free HSPUs yet though.

135
145
155
160
170

40/M/183

CFWU

95x3
105x3
115x3
125x3
135x1 failed 2
130x3

CFWUx3

kg
40x3
50x3
55x3
57.5x3
60x3

2x15x20

32M/73"/225

APFT WU

95x3/115x2/105x3/110x3/110x3

32M/73"/225

APFT WU

95x3/115x2/105x3/110x3/110x3

155-175-180(once)-165-180 (once)

M/40/240/