Awesome! Great way to end the night thinking about this for tomorrow.

thanks for the early post. Great job to everyone on "Murphy."

Wow. I have to get used to the workout being posted 3 hours eariler. I was really confused when I came to the site this time.

I can't wait to meetROBERT SOUTHERLAND tomorrow atCFsan Diego.

I'm about to do a workout at CF Throwdown.. Fighters and CF Men... ooollala ;)

DAY 1 in the ZONE is going well.. I guess. I'm hungry and want bread

Should I be maxing out with every set (and thus decreasing the weight every few sets), or working towards a max?

Big day tomorrow with my first "official" CrossFit Total at Cynergy Crossfit! All in preparation for the East Coast Crossfit Games... it's on, mofo's!!

Hello all
Two Months post L5/S1 microdisictomy surgery for herniated disc. Looking for advice/knowledge about recover workouts/stretching. Hoping coach might chime in. Iam a Federal Air Marshal and my Phy. fitness is everything. Did "Murph" yesterday in 43:57 as my first FULL workout back. Thx in advance for any advice/help/knowledge

P.S. Iam the #1 crossfit fan

Wow, the pull-up bar drills in the video looks like a great way to learn the "college boy roll" for those who do the o-course...I know that is something I have to work on, I definitely gonna be practicing these exercises

The way my shouders feel after all those push ups ... I am good for about 5 lb shoulder press ...

my arms are still dead from "murph"....should be fun thou

Aaron #6,

I would check the message board for that question. There will probably be a ton of info already there that would help you out, and if you post a question, you will probably get really detailed responses there. Good luck.

Dang, I've been doing my own WOD's these days but this one makes me wish I wasn't. This one is sooo tough.

M/39/185

SP: 135/145/150/145/135
PP: 135/155/165/165/165
PJ: 135/155/165/165/165

Stayed light on the PP and PJ today because I have a hockey tournament to struggle through. Postponing Friday's Murph till Monday's rest day.

More better faster

Thanks for the early post. I love this workout!

#6 Aaron,
Go easy! 2 months doesn't sound like that long of a recovery. I had L4/L5 and L5/S1 done 7 years ago and remember recovery time to be more like 4-5 months before heavy lifting and a lot of running. I know a lot of people that pushed it too hard, too fast and ended up with 2nd operations and/or lifetime disabilities. My advise...take it easy. Good luck.

Still 2 days behind but will catch up eventually. Off to do my sub 20 min 5K run now, well hoping to do a sub 20 min anyway.

#6 Aaron my L4/L5 herniation still gives me grief from time to time 6 years on, although I did not get it operated on. The key to me doing these workouts everyday is core strength. I struggled to move freely at all before Crossfit, but now I barely have any trouble.

If my form is poor in any heavy lifting, I will know about it the next day. Take it very easy on the recovery and don't push too hard too soon.

Good luck with the recovery and remember GHD's are your friend.

ah...relief!

My right arm seems to be significantly weaker than my left (I am right handed by the way). Any suggestions on how to even my arms out?

So I was all psyched to do Murph today, my toe has not been that bad the last couple of days and I have never done Murph before and felt really inspired to get at it, then I woke up this morning.
Sometimes soreness comes a day later than you expect, after the 10 thruster+ 10 pull up workout I was surprisingly not that sore the next day. Then I woke up today(second day after) and I couldn't extend my legs or arms in normal fashion and my lats and rhomboids seemed to be very pissed off at me.
So I decided today was probably not the day to do Murph, but I will meet him as soon as I can. Until then I am going to not move for a while and not because I choose to.

Anybody else sometimes experience this deceptive second day soreness?

200lb Strict Press today;
http://www.youtube.com/watch?v=yVIHUY4Ss1Q

-jh

TempleOwl: What you are experiening is DOMS (Delayed Onset Muscle Soreness). I don't have the bandwidth to hit you up with a good link on it.

I just signed up for my first Cert: Level I, September 20th up at Camp Pendleton. I'm psyched.

Also, I finally get back stateside at the end of May. I'll be living up in Del Mar but I work down at 32nd street. I have been incorporating Crossfit into my workout since spring 2006 but I think its time I stepped it up and joined one of the affiliates in San Diego. Does anyone have any suggestions based on where I live and work on which location to lean towards? My apartment is right off of Del Mar Heights Rd. Thanks.

Off to do battle with Murph. 3,2,1...

I'm never that excited for max effort days. I don't know why, but I like to feel like I really did a workout when I'm done and ME days don't make me feel that way.

my shoulders are soooo bad.

i hope these help, i get some pain in them and they pop a lot... but i must obey the WOD.

#6 Aaron,

Your psoas muscle attaches to either side of your spine at the T12, L1-L5, through the hip where it joins the iliacus, and inserts into the thigh. It can have many trigger points and adhesions in athletes, and the constant tension in the muscles can lead to issues in the lower back discs, especially L4-L5. Long story short...stretch your hip flexors every single day, mind your limits, and drop me a line if you want more info on how you can treat the trigger points within the muscle.

Good luck!

heavy lifting days excite me because they feel like active rest. taking 2 or 3 minutes of rest feels like an eternity after crossfitting for a while.

#22 warm 'em up and stretch em out, my shoulders are garbage and i don't take care of them as well as I should but guaranteed every time that I go hard without a warm-up I hurt myself and get set back for sometimes weeks.

Hey guys, I have a random question but maybe someone here can answer it. My deadlift is not bad but my squat is pathetic. My squats are deep real squats but they are just nowhere near my deads. What gives? I'm pretty sure my deadlifts are pretty good form as well. Just my body type or lifting style? No idea. Any input would be great. Thanks,
John

Did some presses at CF Throwdown tonight. What abad a$$ gym..

I think I'm in love

I was praying for a WOD like this after Murphy. I can actually remember saying "Tomorow had better be a max out set, because my heart cant take to much of this. I pushed throught though, but at 20 pull ups left and 1 mile to go I was looking at 35 minutes, then my crew and I recieved a grass fire emergency and had to roll. Took care of that and went right back to the gym to finish. I wasn't going to sit this one out I came way to far.So my time was around 50 minutes. First Murphy though, so I can definetley improve.
Oh by the way, Men's Journal just published an article on Crossfit. It filled me up with pride showing it to all the people in the gym. I was like, Yep, thats my workout! HAHA!

#18 Adam - My legs are incredibly sore. Specially my hammies. I am the type of person who ALWAYS gets sore for some reason, even after 13 months of CF. Somehow between pushing the run hard and hitting the thrusters hard (21min run and 14 full sets of the thrusters/pull ups), my legs decided to revolt against me. I had to listen to my body and skip "Murph" today, which really pisses me off. I am going to make a game time decision tomorrow, either "Murph" or the regular WOD.

#20 Caliswo - I would love to get some more info on D.O.M.S.

I have compressed discs between l4 and l5 and l5 and the sacrum. I used to have trouble getting off the floor. Since I started crossfit it rarely bothers me. Thanks coach. Hopefully, I can make it through life without having to have surgery.

#25 john
I was the same way. I used to squat using a high bar technique ( the bar rest on top of the traps).

Recently I switched to using the low bar technique (bar rests just below my rear deltoids or almost on top of my rhomboids) and my squat has gained around 30 pounds. The reason why it went up so much is because the low bar technique allows a person to activate their hamstrings in the lift very similar to the deadlift. The high bar technique only allows for partial hamstring recruitment, and the front squat recruits virtually no hamstrings and thats why your dealift is strong and your squat is weaker. There is a great article on it in this month's journal by Mark Rippetoe, I also think he has written about it in one of his books, but I'm not sure which one. I think it is STARTING STRENGTH, but again I'm not sure.

#20 Caliswo - Thank you.

bs2103, I'm with you I would also love to get more info on D.O.M.S.

#18, #28, #31 Click here for a very good description of DOMS: http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

Long story short...your muscles got thrashed and they are healing. Do some active recovery stuff to improve circulation, but mind your limits while you recover and you'll be stronger than before once you've healed.

#3 - AllieCali

Welcome to the "west coast"

You are going to like it here!

Question?

Are split jerks acceptable with the push jerk? or does it need to be the standard parallel landing?

Just looking to keep it correct...And RX'd

Thanks.

#34 - "Are split jerks acceptable with the push jerk? or does it need to be the standard parallel landing?"

Split jerks weren't rx'd; push jerks were.

Tonight at HEL: Quarter Gone Bad. 65#/jpu/knee burpees = 94. Fun wod. next time I'll go heavier but not much. I burpeeing so hard I hit my face on the floor!

female / 6'2 / 175 lbs

ty #24,

can you give me some examples of good shoulder warmups?

Is there a rx'd rest period between sets?

Thank you Crossfitters - u r the best!

#37 Zain
Check out Greg's warmup on the workout/demo page.

m/220/33/6"0

rest week, day 6.

Question:

How much time is recommended between sets and exercises? I want to be able to lift the maximum amount of weight, but I don't to lessen the intensity. Thanks much.

I will certainly try the lowbar technique but i mean there is a huge discrepancy between my squat and dead, on the order of 200 pounds. Something is up.
John

Saw a few peeps making up Murp in the gym on Victory today...good stuff....
SP: 95/115/135/145/155f
PP: 95/105/115/125/135
PJ: 95/115/125/135/145

Need to hit a cert for some form correction fo sho!

Fitcajun, thanks for the link and the succinct explaination. I couldn't have said it better myself... well I couldn't actually say it at all.

Nice video, Tucker. I like the drills and the progressions. Glad to see you and J on the Home page again. GJ!

Is hiking 3+ miles up Tuckerman's Ravine with my snowboard and gear strapped to my back an acceptable substitute?

as rx'ed
SP: 50kg, 60, 70, 60, 60
PPx3: 60, 60, 60, 60, 60
PJx5: 60, 60, 60, 40, 40

32m/5'10"/195#

135# straight through

WU
45# shoulder presses and stretch my aching muscles from murph last night.

WOD
95, 100, 105, 110, 115
120, 125, 130, 135, 140
135, 130, 125, 120, 115

had to stay a little lighter today due to time constraints... not enough to rest adequately in between.

31yo M, 162cm, 72kg

Did with 50# dumbbells -- felt a little heavier than a 135# barbell, which is what I usually use. Felt good, especially after Murph yesterday.

Does anyone know where the demo of Annie doing this WOD is posted? I tried to find it on the exercises page and can't.

I actually just tried this WOD the other day (I have been off the main page for a few weeks). I tried sticking with one weight (or close to one weight) throughout, i.e.:

SP: 155/165/170(f)/160/160
PP: 170/170/170/170/170
PJ: 150/155/155/155/155

Is that ok, or should my first two or three sets all be lighter, and my last set be my one attempt at a new PR?

First muscle up today! It weren't purdy, but hey, if you can't celebrate here, where can you celebrate? The strangest part is that I did it after a scaled Joshie WOD so pullup strength could not have been what has been holding me back for the last several months--just technique.

To all those working toward similar goals my advice is keep at it. When it came to MU, kipping pullups and the Olifts I watched all of the videos and kept doing it over and over and over--well past the point of frustration--and for each, one day it just 'clicked'. On to handstand pushups now.

25/m/185/5'9"

SP: 120-130-140-145(f)-140
PP: 135-155-175(f)-160-170
PJ: 135-140-145-150-170(f)-160

i got nothin..

viva la revolution

Never mind. I found it. Here it is if anyone has questions about today's WOD.

http://media.crossfit.com/cf-video/CrossFit_AnnieSP1-PP3-PJ5WOD.wmv

115-125-125-130(f)-125
115-125-130-135(2)-135
95-105-105(4)-105-105(4)

Okay, after CFWU x 3 and some WU shoulder presses:

SP: 135 - 145(f) - 135 - 140(f) - 135
PP: 135 - 155 - 165 - 165 - 165
PJ: 95 - 115 - 135 - 155 - 165

I am spent!

All in kilo´s

SP: 51, 56, 58,5F, 58,5F, 58,5F, 56
PP: 63,5, 66, 68,5, 68,5, 71
PJ: Finished at 61

Lu Max: SP: 26 - PP: 26 - PJ: 26

Hah, I counted wrong, I though it was 4 reps of everyone, instead of five.

19/M/66kg/185cm

SP: 25-30-32.5-32.5
PP: 30-30-32.5(f)-30
PJ: 25-26.5-30-30

As Rx'd with CFWU
Press 95-105-120-130(f)-125(f)-120-120(f)-115
Push Press 95-105-120-130(pr)-135(pr)
Push Jerk 95-110-125(pr)-135(pr)-145(f,3reps)-135
I noticed that the middle back pain I've been feeling on my right side was lessened when I used a narrower grip.

m/39/199

SPx1:135,135,140,145,150
PPx3:135,140,145,150,155(f)
PJx5:155,155,155,135,135

M/40/195

WU: jacks, 5 pullup, air squat, 45# Squat,

10 reps of 45# Press, 45# push press, 45# push jerk
5 reps of 67,67,67
3 reps of 89,89,89
1 rep at 111,111,111
1 rep at 122,122,122

No rack, everything cleaned into position.
sets
Press (just barely got these)
128, 128, 128, 128, 128
Push Press (clean becoming a problem)
128, 128, 128(2) , 128, 128
Push jerk
128, 117, 111, 111, 111

Lost my nerve during the push jerk and started lowering weight like mad.

135/140/155(f)/155/160
145/150/165(f)/160/160
135/145/155/165(f)/160(but pushed on the last rep)

46/m/194

press(1) 120,140,160,170,180f

Push (3) 120,150,175,190f,190

Jerk (5)120,140, 160,170,180,

Sams, #41: I say take time between reps to change weights and let the burn subside, then go again. Definitely a different intensity.

Prolly my favorite WOD, can't wait for morning pt!

m/30/73"/207

SP: 135,155,165,175,185 (PR)
PP: 155,165,175,175,185 (PR)
PJ: 155,175,185,185 (PR), 190(f)

Went up more than ten pounds on all my presses in less than a month...something is working.

m/6'/200

CFWU x 2

specific wu

SP 205 lbs 5 x 1 rep
PP 205 lbs 5 x 3 rep
PJ 205 lbs 5,4,3,3,3 rep

not enough dip in the PJ, all press outs

bw: 187

SP: 135, 145, 155, 165, 175
PP: 155, 165, 175, 185, 195
PJ: 135, 145, 155, 165, --

Dear Coach-

I've been doing CrossFit since Nov '07, after I had my daughter. I've lost 60 pounds so far (I gained nearly 70 from the pregnancy) and feel great. I still have a long way to go but I never thought I'd get this far in the first place.

Anyway, I wanted to thank you and all of those who work so hard to make CrossFit what it is today.

Thanks!!
Sakura Barrientos
Martinez, CA

65,65,65,65,65
89,89,89,89,89
89,89,89,89,89

m/24/5'4"/143

Mobility Drills
CFWUx3

SP: 45x5, 95x3, 115, 125, 135(fx2), 130, 130(f), 115
PP: 95, 115, 125, 135, 145 (PR)
PJ: 95, 105, 115, 125, 135(4) (PR)

Compare to 080503 SP:140, PP:135, PJ:125

Shoulder Press was really off today, just couldn't get past that sticking point. I think my shoulders and chest are still a little beat down from my Thursday workout (weighted dips, keg carries, tire flips). Adding the hip and leg drive on the PP and PJ made up for it though, and those felt much better. Almost got the 5th rep of PJ at 135, but I was getting pretty gassed by that point.

no new PR's today.... just getting back to it since i went home on R&R.
SP-135/155/165/165/175
PP-135/165/175/185/145
PJ (form) - 95/95/105/115/115

I see this one is given a lot. Skipping it to do kung fu today.

Is there a rx'd rest period between sets?

Thank you Crossfitters - you're awsome

19/M/133/5'10

66/77/83/90f/83
66/77/83/83/83
66/77/77f/72/72

SP: 135 - 145 - 150 - 155 - 160(PR)
PP: 135 - 155 - 175 - 185 - 195(1)

Ran out of time.

Pres- 95, 95, 105, 115, 115
PP- 95, 95, 105, 105, 115
PJ- 95, 95, 105, 105, 105

as rx'd.

m/27/225

Major PR Day:

SP x 1: 135, 155, 175, 195, 205 (PR)
PP x 3: 135, 155, 185, 215, 225 (PR)
PJ x 5: 135, 155, 185, 205, 225 (PR)

Wow.

My shoulders are sore from Murph.

Today is going to require a nice warmup. I can't wait.

29/M/180

SP:135/145/155/165/175(f)
PP:1335/155/175/185/195
PJ:155/175/185/195 (Right Trap begged for me to stop. Therefore, no 5th set)

M/34/77kg

SP: 72.5, 72.5, 70, 70, 70
PP: 75, 75, 75, 75, 75
PJ: 75, 70, 70, 70, 70

rest: < 2min

Mr. m/27/5'11"/215
sp 155x3/145x2
pp 155x2/145x3
pj 135x5

Mrs. f/27/5'9"/150
sp 45x2/50x3
pp 55x5
pj 55x5
all cleaned from the floor for the Mrs.

Got kicked out of the gym today for 5y/o child playing quietly on a mat in the corner. Are we bad parents?

29/m/203

95/100/105/110/115
110/115/120/125/125
115/115/120(f)/110(f)/105

WU
walk .5 on treadmill
WOD
SP
135//155/165/175/185 2x fail
PP
155/165/175/185/175
PJ
135/135/135/135/135

bw 165

sp: 125x1x5
pp: 145x3x5
pj: 145x5, 150x5x4

m/29/185lb

CFWUx3
Burgner warm-up.

SP: 132/137.5/143/148.5(fail)/148.5 (success)
PP: 132/137.5/143/148.5/154
PJ: 132/132/143/154/154

- OlliS

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

42 M 190#

My workout schedule is all messed up, yesterdays WOD today, maybe todays this afternoon.

As rx'd 37:50

Can't imagine this one with a 20# vest! First mile, pullups, pushups, squats were hard, but doable, last mile I struggled with my wind, legs felt ok.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsddsdsdsdsdsdsdsd

41yo/f/154#
shouder press 55#, 60#, 65#, 70#, 75#
push press 70#, 75#, 80#, 85#, 90#
push jerk 85#, 90#, 95#, 100#, 105#

SP 95-105-105-105-105

PP 105-105-105-105-105

PJ 105-95-95-95-95

First time doing this. How much time are we supposed to take between each set?

need to get back into crossfit...this is a good way back...thank god i couldn't work out yesterday

30/M/140

WU: 3 mile trail run
10x45#, 5x65#, 5x75# press

P: 95-105-115-125(f)-115-115
PP:125-135-135-145(f on 3rd)-135
PJ:135-135-135-145(f)-135-135

THAT was fun!

Great workout today

warm up - (3 pullups - 10 dips - 10 sit ups - 10 extensions) x 2

10 x 45 lbs.
10 x 85 lbs.

SP - 135/145/155/160/165 1 each
PP - 175/175/175/175/175 3 each
PJ - 135/135/155/155/165 5 each

I do much better in the strength workouts than the endurance

Press: 85-90-95 (fail)-95 (fail)-95 PR!
Push Press: 95-95-95-95-95
Push Jerk: 95 (fail 5th rep)-95-95 (fail 5th rep)-95 (fail 4th rep)-85

41/f/5'10"/161

SPx1 - 45, 55, 65, 75f, 70PR, 70f
PPx3 - 65, 65, 70, 75PR, 80f
PJx5 - 65, 70PR, 70f, 65f - done....

All PRs today! Stick arms unite!

m/25/220/5'11"

SP: 135, 140, 145, 155, 165(f), 160(f)
PP: 160, 165, 175, 185, 195
PJ: 135, 135, 155, 165, 175

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

did about 5 pullups between each set, then ran a mile, feelin good

95,105,115,125(f),120
120,125,125,130(f),125
125,125

Day behind. "Murph". Subbed push-press (appropriate given today's WOD) for push-up since I still can't do a pushup after rotator cuff.

54:04

BW 169

Press: 133/155/166(f)/166/166(f)/160
Push Press: 177x3/188x2/177x2
Push Jerk: 133x5/155x5

Press 95 x's 5 (used as warm up - still a little tight from previous workouts)
Push Press 135, 145, 155 x's 3
Push Jerk 95, 115 x's 4

The olympic type lifts are still a little new to me so I am not that comfortable with the exact form, but I am getting there.

21/m/138

Press: 101/106.5/110/110/115.5
Push Press: 110/115.5/115.5/115.5/115.5
Push Jerk: 121/121/115.5/115.5/115.5

I like to score this by totalling the weights x reps. 5201.5 lbs, 216.5 lbs more than the last time we did this!

KG's
Press: 50,54.5,60,64.5,70F
Push Press x 3: 50,60,60,64.5,64.5
Push Jerk x 5: 60,64.5,60,60,64.5

CFWUx3

SP-95/115/115/115/115
PP-115/125/125/135/135
PJ-115/125/135(f on #5)/135 (f on #3)/115

fails on 135 made me wish I had a gym w/ bumper plates. luckily i just guided the barbell down to the squat guards and it crashed really loud . . . not embarassing at all . . .

press was reached at 115#
push press was at 125#
push jerk was at 115#

first real attempt at push jerk with poundages. did notice that the weight got easier to move with more hip involvement. I am still tired from yesterday's Murph. I'm taking a rest day tomorrow. Later.

I have been doing crossfit for a few months now, and everytime i do overhead lifts, my forearms and usually includes my elbows. Any reasons why this might happen?

opos, that should have HURT between "forearms" and "and"

F/37/5'6"/140

SP: 60-65-70-75-80
PP: 70-75-80-85-90
PJ: 75-80-85-90-90

M/40/5'11"/180

SP: 95-105-110-(115f)110-110
PP: 110-115-125-130-135
PJ: 115-125-135-140-145

33/F/5'10"/155#

Not much in the tank after yesterday.

SP: 95, 100, 105(F), 103(F), 100
PP: 100, 105, 110, 115, 120
PJ: 120, 120, 120...ran out of time

22/F/170

SP-55 65 75(f) 70 75(f)
PP-65 75 80 85(pr) 90(f)
PJ-65 75 80 85(pr) 90(f on the 4th rep)

M/23/150

SP: 115,120,135,145,150 (all sets of 1)
PP: 115,125,140,155,160 (all sets of 3)
PJ: 115,120,125,135,155 (all sets of 5)

m/28/6'2"/275

SP: 105,115,125,135,135
PP: 105,115,135,135,155
PJ: 115,135,135,135,135

30yo/M/6'4"/207#

SP: 145,165(PR),170F,170F,165F
PP: 165,170,175,180x2,165
PJ: 115,135,165x4,115,115

M/26/220

P: 135, 145, 155, 165, 175, 185 (each x1)
PP: 145, 165, 175, 185, 195 (each x3)
PJ: 95, 135, 145, 155, 175 (each x5)

SP-108/118/123/128/132f
PP-132/137/142/152x1/back down to 147x1
PJ-132/142x3 All lifts down, CNS fried after Murph and not enough recovery. I did tech work on the PJ with light weight after 142.

last time I mistakenly did all singles. this time as rxed

sp:65-95-115-135-137.5

pp:137.5-137.5-137.5-137.5-137.5

pj:95-115-120-125x4-45

M/39yo/175/5'6"

CFWU x 3 (PR - did unassisted pull-ups)

SPx1: 95, 105(f), 95, 105 (pr), 105
PPx3: 95, 95, 95, 95, 105
PJx5: 64, 64, 85, 85, 95

1/2 mile in 3:45

Shoulder Press:

132 x 1
137 x 1
142 x 1
147 x 1
152 x 1 (failed)

Push Press:

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

M/36/6-0/170

SP x1: 135/155/145/145/145
PP x3: 145/145/145/145/145
PJ x 5: 135/135/135/135/135

I was in a rush today so I completed the above in 17 minutes

(122, 122, 122, 120, 120)
(125, 125, 125, 125, 125)
(125, 125, 120, 120, 120)

If you're doing this workout right, you should PP significantly more than you SP, and you should PJ still more than you PP.

Else you're not getting the technique of the PP and PJ and you're missing much of the benefit.

Check out EricBrandom's numbers... I hope he posts them today.

first timer:

SP - 135 - 140 - 145 - 150 - 155
PP - 135 - 140 - 145 - 150 - 155
PJ - 135 - 135 - 135 - 135 - 95

Never did PP or PJ's before which is why my weights didn't increase. Trying to learn the technique.

still recovering from Murph - weights felt very heavy today for the first time....

sp 135, 155, 175
pp 135 155, 185
no energy for PJ today.......

played around with 135 max reps - fried today

27/M/190
SP= 185#x1 175#x4
PP= 165# 3x5
PJ= 155# 5x5

185# SP=PR

40y/oM
75" 201#
Warmup was cleaning the pool and push mowing the yard + pullups and OHS
OHP-155/145/135/135/140
PP-140/140/140/140/140
PJ-145/150/140/140/135
not sure where all my "stremf" went...but I was "all in" so I'll call it good

#70 Sakura

Way to go! It takes a lot of effort and discipline to loose 60 pounds.

D4
could'nt lift the weight I wanted "Murph" kicks butt.
wu. 1m walkx15:00 crunchx25,revcrunchx25
sp 95x10
pp 105x3,115x2,95x5
pj 115x5,125x5,115x15,95x25
less weight more reps right?
cd.crunchx25,revcrunchx25,1m walkx14:06 incline2

I am serious about opening a crossfit gym in San Luis Obispo CA, anyone interested?

Quinnmccullough@gmail.com

SP- 95lb,115,125,135,140f
PP- 115,125,135,140,145
PJ- 95,105,115,120,125

On PJ, work on full ext of hips before drop

SP-115,120,120,125,115
PP-145,145,145,150,150
PJ-150,145,145,140,140

workout question
do you do all your shoulder presses before you do all your push presses etc or do you do 1 shoulder press, followed by 3 push press followed by 5 push jerks?
i have done the second style before for this number and it was very hard

man, i LOVED this workout. Don't know why but it was just a great one for me. Did it strong, plus a CF warmup and mile run, then into the sets.
Only bad thing is that i had a nice Zone lunch right after but couldn't resist a coke zero for some reason :-o
j

press 135, 145, 145, 135
pp 135, 145, 155, 165(2)f
pj 135, 155, 165, 165 (3)f

M/25/145

P: 135-140-145-150(f)-150(f)
PP: 135-145-155(f)-155-160(pr)
PJ: 135-145-155-165(pr)-175(f)

Should've gotten 175. This was just mental failure. Next time!

Long SX: Thanks for the help!

as Rx'ed
65-95-105-105-105
105-105-105-105-105
95-95-95-95-95
I really need to work on jerk form.

27/M/180

this workout was tough after yesterday...

SP-70-75-80-85-90kg
PP-75-80-85-90-95kg
PJ-75-80-85-90(4)-90(4)-70kg

Doing all five push jerks was really hard. Every time I brought down the fourth one, I didn't have the energy to get the 5th. I'm beat up.

31/M/190
WOD as rx'd
SP 125-135-145-145-135
PP 155(f)-135-145-155-165(2,f)
PJ 135-135-140-145-150(4,f)
ALL PR's on every lift!

M/40/6'2"/200

SP:135-145-155-160(F)-155(F)
PP:140-155-160-165-170
PJ:145-155-165-170x3(F)-155x4(F)

32 yom 245 bwt

bike 9.5 miles to gym
sp 145/150/155/160/165
pp 165/175/185/195/200
pj 165/170/175/185/190
bike 9.5 miles home

as rx'd:

SP: 135-155-165-170(f)-165(f)
PP: 165-170-175-185-195x2
PJ: 155-165-165-170-170

SP: 75-85-85-85-85
PP: 85-95-100-105-110(PR!)
PJ: 65-65-65-65-65

Just struggling from Murph! Worked on form with PJ, was just zapped by the time I got to them.

This has been pretty easy for me but I am use to being creative using one piece of equipment.

SP x 1: 155, 165, 170, 175, 180F
PP x 3: 175, 180, 185, 190, 195
PJ x 5: 135, 145, 155, 160F, 155

4.2 mile run, 33:52

Anthony (M/29/170)

Kept it light today.

Press
45x5
95x5
135x5
150x5

M/38/191/5'9
CF WOD #8

CF W/U + Shoulder Warm Up 5*95lbs + seated calf raises 10*135
Shoulder Press 105/115/135/155/175 (PR)
Push Press 125/135/145/150 (failed on third attempt)/145
Push Jerk 95/105/115/125/125

M/50/6'/195

After yesterday my legs and shoulders were just gone. Off my PRs but worked hard. Murph just kicked my butt, it's that simple!!!! By the PJs everything was shot. Anybody else wiped out?

CFWUx3

SP 115 135 145 155 160
PP 125 135 140 150 160
PJ 105 105 115 125 135

SP 135,155,160,165(PR),170(f)
PP 155,175,185(1),175,185(PR)
PJ 135,155,165(2,chin music),165(4),165(3)

Just couldn't get the locked catch on the last reps of the PJs. Had to push out. Need to get lower.

#146

I hear that man, I woke up today feeling like I was hit by a train.

SP 135 140 145 155(f) 150(f)
PP 135 140 145 150 155
PJ 135 140 145 150 155

Was really disappointed my SP wasn't higher, but after the ass kicking I took yesterday I'll deal with it.

Warm-up
45# x 10
95# x 3
115# x 2

Shoulder Press
125
130
135 PR tie
140 f
135 f

Push Press
125
135
145 PR
150 PR
155 f (2)

Push Jerk
115
125
Had to stop due to time, but man was I moving the bar fast near the end. I'm actually jumping now.

Aggression is the answer here, pure sweet ferocious aggression!

M/46/145

CFWUx2
SP WU 45x10, 95x5, 115x3

SP 125-135-125-130-130
PP 135-135-135-135-135
PJ 135-145(3)-135-145-145(4)

M35/160/5'10
SP 135-140pr-145f-145f-140
PP 155f2-135-145-155-165f1
PJ 125f-145pr-155f1-145-155f2

F35/153/5'7
SP 80-85f-85PR-90f-90f
PP 95f-85-90-95-100f
PJ 85-95-100-105PR-110f

24/m/175

SP-145,145,145,155,155
PP-155,155,165,175,175(pr)
PJ-175,175,175,185,195(3)(would have been pr)

I have a feeling we will be seeing Linda or something involving Muscleups or HSPU's tommorow since it's been awhile

Substituted:
Brooklyn Half Marathon, new PR 1:38:41

Exercise - Today's numbers
(Last time's numbers)
Shoulder Press - 100-110-120-125-125
(95-105-115-120f-115f)
Push Press - 100-110-120-130-135
(95-105-115-120-125)
Push Jerk - 100-110-120(Broken up 4-1)-125(3-2)-130(3-1-1f)
(95-115-115-120-125)

Rough day

135 (fail, prior PR), 135, 140 (f), 140 (f), 140 (f)
135, 140, 135, 135, 135
135, 135, 135, 135, 135

Not so easy
Tariq

37/m/175/5'9"

Warm-Up: "MURPH" 57:10 w/20# body armor

WOD starting 10-15 mins. post Murph,
warm-up: 45# Bar x 10, 95# x 5

SP: 135/170/190F/180F/170--last 185
PP: 175F/170/175/185/190-- last 195
PJ: 185F/175/180/185/175-- last 195

Notes: 10# BW loss since this WOD last
Deadlift last night
7x3@350/370/390/390/390/390(90%)and 1x1@415
Bench Press last night
2x3@240, 2x2@260, 1xneg@285
Murph with a vest was demoralizing and mentally defeating. No great effect on this WOD.

m/47/178

SPx1: 150, 155(pr), 160(f), 160(f), 155
PPx3: 175(f), 165, 165, 155, 155
PJx5: 165, 165, 155, - , -

got 160 over my head, but I was up on my toes somehow?

couldn't finish the PJs - headcold and sensitive elbows sapped my strength, etc.

M/27/5'5"/217

SP-115,135,135,145,145 (x 1)
PP-145,145,145,165,175 (x 3)
PJ-135,135,135,155,185 (x 5)

SP: 135/155/155/155/165(f)

PP: 135/155/165/165/175

PJ: 135/135/135/155/155

SP - 105, 115, 125(pr), 130(f), 125
PP - 125, 130, 135, 140...

Left wrist was giving me problems so cut short. Felt good to get the SP pr.

26/M/196
as rxd
SP:135,145,155,165,175
PP:135,155,175,180,185
PJ:155,175,195,205 (wrists killing, didn't do 5th set... felt like I cheated)

Push Jerk:

132 x 5
137 x 5
137 x 5
142 x 5
147 x 1 (didn't attempt rep 2)
147 x 4 (didn't attempt rep 5)

27F/5'8"/168

so i cant read so i did:
5x3 shoulder press all at 80#
5x3 push press all at 80#
5x3 push jerk 85,85,85,90,90

42/170

Pressed for time(get it), only did the shoulder presses.

95
120
140
155
165
170F - I am stuck on 170...

M/29/160/5'8"
sp - 115
pp - 145
pj - workin on form - 115

sp- 115/115/115/120(fail)/115/110
pp- 125/125/125/125/125
pj- 125/125/85/85/85

I think I may have wanted to start with a lower weight. I took about a 3 to 5 min break between each lift because they are my maxes and it's not a metcon workout. Also on the pj's I felt my form start to break and I don't have bumpers and I was almost droppin it on every rep so I just dropped the weight and worked on form.

m/31/180

press
115/135/145(f)/137/140
pp
135/157/165/165
Jerk
157/189(3reps)/205(2reps)

My body feels wrecked after doing wed Thruster wod and yesterdays Murph, I felt weak today. n
Not sure what to expect tomorrow.

Congrads to Ken C

18/M/5'8"/140 lbs/62kg

CFWU x 3

CFWOD as rx'd:

Shoulder Press: 45 kg(99lbs)-47.5(104)-50(110)-52.5(116)-55(121)
Push Press: 50 kg(110lbs)-55(121)-57.5(127)-60(133)-62.5(138)
Push Jerk: 55kg(121lbs)-57.5(127)-55(121)-57.5(127)-57.5(127)

Question: Can you split jerk for the push jerk, or do your legs have to come down together?

18/M/5'8"/140 lbs/62kg

CFWU x 3

CFWOD as rx'd:

Shoulder Press: 45 kg(99lbs)-47.5(104)-50(110)-52.5(116)-55(121)
Push Press: 50 kg(110lbs)-55(121)-57.5(127)-60(133)-62.5(138)
Push Jerk: 55kg(121lbs)-57.5(127)-55(121)-57.5(127)-57.5(127)

Question: Can you split jerk for the push jerk, or do your legs have to come down together?

hav'nt been able to catch up with the workouts because of a cold, but did my first ever muscle up today! On my homemade rings!

Today's Brand X Class workout was a "fun" team workout:

While Team A does an exercise Team B runs, then Team A runs and Team B works. Team can't start the next exercises until all of their team members are in from the run.

HSPU (400m)
Toes to Bar (200m)
Tire Flips (400m)
Rope climbs (200m)
Squats (400m)

Team B 798
Team A 919

I was lucky enough to be on Team A and my team members were great at motivating me to keep up my running pace. I had to sub push ups for HSPU so 10 pushups = 1 HSPU. That meant I contributed 3 hspu to my teams amazing score, and I did do one complete rope climb. I did better on the Toes to Bar and the Squats. The guys all did amazing work.

I'm sure Team B was amazing too but I was too busy dying... I mean, running to tell.

sp:60x1-60x1-60x1-60x1-60x1
pp:60x3-60x3-60x3-60x3-60x3
pj:60x5-60x5-60x5-60x5-60x5

After looking at others.. I am going too light, but it was my first time doing these exercises, so I went easy to start with.

sp 135/155/175/185/185(f)
pp 155/165/175/190/195(pr)
pj 155/175/190/205/215(pr)

Oh yeah and

Adam #318

I had doms like a mo fo also after WEd. What I did was "the bear" yesterday instead of murph. i figure it still sucks, but is still reasonable also. Then I'm going for Murph tomorow perhaps.

m/37/175

2x5x45
5x65
5x85
5x105
Work sets
sp 125,130(pr),125,125,125
pp 125,125,125,125,125
pj 125,125,125,125,125

no lunch, hit an energy wall on set 4 of pj. shaky, but did the work at 120 last time, so good work here.

135
165
155

135 140 145 150 155
155 160 (damaged neck somehow) 135 140 145
145 155 155 155x3 155

Pissed off... Not sure how bad this "injury" is... I think I just adjusted my vertebrae the wrong way. Haven't done anything that bad in the gym for a while.

Hopefully tomorrow is an easy day. Being sick, worn out, whatnot... I think I might need a break, or at least a few light days.

As Rx'd

M/27/270#

Shoulder Press: 185, 185, 195, 195, 205 (PR)
Push Press: 195, 195, 205, 215, 225 (PR)
Push Jerk: 135, 185, 215, 135, 135

I am still learning the push jerk, and I hurt my wrist. Hence the 135#. Second time doing this workout, and got two PRs. God I love crossfit.

(#169 Justin - it calls for push jerk. Do push jerk. When it calls for split jerk, do split jerk.)

I gave this one a shot today, but my rib area is still really hurting from Wednesday's workout. I made it through the press okay (work sets = 1x110x5), but my first pp was agonizing, so I bailed. Time to stretch, ice it up, and take some Vitamin I.

500m Row
ROM's
45x10

WOD
SP: 95-115-135-155-165
PP: 165-165-165-165-165
PJ: 135-135-135-135-135

Dropped to 135 for the PJ's due to some tenderness in my shoulder.

Get some, Go again!

22/m/218

Shoulder Press 115-135-155-175-185(f)-175
Push Press-135-155-155-175-185(2)-185(2)
Push Jerk - 45-45-45-45-45

Today's workout was my first experience with the push jerk. I decided to work with the bar to make sure my technique and form was in sync.

As Rx'd

SP: 135, 145, 155, 160, 155
PP: 145, 150, 155, 160x2, 155
PJ: 115, 125, 135, 145, 145

First time for this training day; really hard after yesterday's Murph.

CF is the best ever.......ever!

M/45/68"/150#

David
M - 32 -5′10″ - 175 BW

AM:
GJJ x 1 hour

PM:

Press WU: 45 x 2 x 5
WOD subbed for repeat of 080420

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

Loads: 115, 115, 115, 115-F, 105

Notes: I was too smoked from Murph yesterday to tackle the work for today. I subbed in the WOD of 080420 for a bit of reduced lifting.

Jodi (F/29/108)
Mobility Drills
CFWUx3 (sort of)

Lunges
BWx10
BW+34x10
BW+50x10
BW+72x10
BW+110x10 (Body weight lunges...Sweet - PR)

Overhead Press
30x1
50x1
70x1
80x1
90xf

Push Press
60x3
80x3
90x3
100x3
110xf

Overall, a nice lunge PR although I could have held my chest up higher. I just wasn't feeling the overhead pressing...probably because I'm not used to training in the morning with so little food. Yes, that will be my excuse for not setting more PRs today. haha!

As rx'd,

SP: 135/135/155/155/165
PP: 135/155/155/155/165
PJ: 135/155/155/155/165

didn't push too hard, as this is the first time I've done heavy overhead stuff w/ two bad shoulders. Tomorrow should be interesting.

SP 20, 22.5, 25, 27.5, 30 kg X 1
PP 25, 27.5, 30, 32.5, 35 kg X 3
PJ 20, 22.5, 25, 27.5, 30 kg X 5

Sore from yesterday. Glad there was no squats needed today. Could not get the push jerk right. Something else to add to the list to work on.

WU: press/push press/push jerk 45# 65# x5, 85# x3

Press: 135/145/155(f)/150/150
Push Press: 155/165/ (realized at this point that these are 3 reps each. started over out of self loathing)155/165/170(f 3rd rep only)/170(f 1st rep only)/170
Push Jerk: 170(f after 1st)/160/165(f 1st rep only)/165(f 1st rep only)

i think form would have made a 5-10# difference

29/m/195

SP: 95/110/120/130/135
PP: 110/120/130/140/150x2
PJ: 110/130/140/150x4/150x4

.5 mi jog warmup

80/85/95/115/115
95 x 5
95 x 5

Back feels a little iffy right now...sore from yesterday's Murph, too. Oh, and there was the 16 hr day that preceded this workout

30 M 177 6'0"

wod
SP 155,160,165f,155,155
PP 155,165,175,175,175(1) didn't get full ext on 175
PJ 65,85,105,135,185(2)

Skip today WOD. Did the 5K WOD from couple of days ago.

27:31 (PR)

Tried pose running method today.

Was not feeling the strongest today and I was rushed b/c I had a client coming in so I cut the last two sets off the PP and PJ:

SP: 135, 140, 145F, 140, 140
PP: 155, 165, 170 (PR for 3 reps) - time got short to go for more
PJ: 155, 155, 155 (wasn't locking out at bottom so I stayed lighter)

16/M

SP: 140-150-165-175-190(pr)
PP: 140-150-160-170-180(pr)
PJ: 135-150-160-170(pr)-180(pr)

SP 100-110-115-125-135
PP 125-135-145-155-155
PJ 135-145-155-165-135

#126 Pilar--

Thanks! =]

http://mrsmommyb.blogspot.com

Bwt: 134

Did Fran at cert today (pr'd)

51/M/150

SP 105, 125, 135, 140f, 135f
PP 125, 135, 145(2), 135, 125
PJ 125, 145f, 135f, 125

Feeling beat up from the previous two wod's.

Bwt: 134

Did Fran at cert today (pr'd)

Did anyone else have trouble with this after 200 pushups yesterday?

I felt weak :(

SP 95, 100, 102, 105, 105(f)
PP 105, 115, 120, 125, 130
PJ 115, 125, 130, 135, 140(4)

Had a blast at the Handstand Workshop over at CrossFit Old Town Alexandria . The instruction was fantastic!

P 100-110-115-125 F-125 F
PP 115-125-125-130-135
PJ 135 ... then called it a day.

The handstand workshop likely took a tole on my shoulder strength. Maybe a pr next time.

Good Luck Allison-you'll do just fine in Cali...
did Murph-1 day behind
41:08 as rx'd-new PR!

warmed up then for the workout stuck with 135 throughout. Ready to try 140 and maybe 145 next time on SP and perhaps even a tad more on PP and PJ.

had to cut it short...

CFWUx2
SP:135,155,165,175(PR),185(f)
PP:135,155,175,175,185
no time for SJ's

M/23/155 GregAWU

Definitely not recovered from Murph, cut some sets short:
95x1,115x1,125x1,135x1F,125x1
95x3,115x3,135x3,145x3
95x5,115x5,135x5,145x5

Afterwards: dumbbell press+push-press singles, worked up to 55lbs.

27/m/175

SP: 145, 155, 165, 167, 175(f)
PP: 155, 165, 175, 185(2), 185(1)
PJ (varied stance): 135, 145, 155, 165, 175

a bit disappointing as I didn't see the improvement I thought I would

SP:95/105/115/120/125 PR
PP:115/125/135
PJ:115/135/135

Ran out of time so cut the workout a little short.

36M/5'11/199

20-min WU run

25 4-count flutter kicks
4x 14 crunches
5x 3-reps shoulder presses (dumb bells 35lbs)
no barbell in hotel for the rest of the workout.

Wanted to do this workout, but didn't have the required equipment in the hotel. Surprisingly not that sore from yesterday. Good times!

37M/5'10"/162#

As Rx:

SP 115-125-130-135-140
PP 145-150-155-160-165
PJ 170-170-170-170x4-155

46 / 175

sp 133-133-138-144F-144PR
pp 133-144-155-160-166(1)
PJ 133-144-150(4)-133-133

1/2 murph

29:23

did about 5 kipping pull ups and realized it would take me all day to do 50, so quickly started using blue assist band.

knee push ups

run on treadmill, last 1/2 mile more like a slow jog.

next time this comes around I want to do it as rx'd (even if it takes me all day!)

M/27/209

SP: 135 155 165(F) 165(PR) 155 155

PP: 155 155 165 175 175

PJ: 155 155 155 155 155

10 singles with 95 lb snatch
10 singles with 115 cj
tomorrow is empire state game tryouts

Definitely saw a lot of improvement since the last time around.

SP: 95, 115, 135, 135, 135
PP: 135, 145, 165 (f), 155, 155
PJ: 135, 135, 135, 135, 135

Just went for form on the Push Jerks. My shoulders are toast after this week.

44/m/155

As rx'd

SP: 65,75,95,95(f),95(f)
PP: 95,95,95,105,115
PJ: 75,85,95,95,105

Better than last time on PJ and PP, worse on SP

27/M/167lbs

SP: 145, 155, 165, 175, 180
PP: 165, 185, 195, 200, 195
PJ: 175...stopped after first set...wrist pain ensued :(

CFWUx1
BWUx2
Press WU 2x5x45, 1x5x55

WOD:
SP: 70,75,77(f),75,75(f)
PP: 70,75,77,80,82
PJ: 70,75,77(f on5),75(f on5),75(f on4)

PJ's really need work. PP was the only one felt I could have done more. Totally wiped the last two PJ's. Thank goodness for 1lb ankle weights. Much easier to add incremental weights, when 5lb is too much increase.

Press x1: 155, 160, 165,170,175(pr)
Push-Press x3: 165, 175, 185, 190, 195(pr)
Push-Jerk x5: 155, 170, 185 (slop), 175, 165

080408 maxes were 165, 185, and 185 respectively.

37/m/165

SP: 95#-100-105-110f-115f
PP: 90#-95-105-115-125f2
PJ: 95#-100-110-120-130f4

460m run 1:47
rest 2:00
460m run 1:50

movement prep/prehab
1 x ohs/back ext/ghd situp
500m row

sp:100/110/120f/115/117.5
pp:115/115/115/115/115
pj:115/105/105/105/105

post:
snatch hi pulls 5x5

Well I gave Barbara a shot today and it didn't go too badly.

2:51/3:31/4:21/4:33/4:09

This is a PB for me and it's been over a year since I've done Barbara. One downer was I didn't make it onto the OPT board as my cumulative total was 19:25, last time was 24:55.

Gotta go straight through on everything else if I can't get 30 in a row for the push ups!

135, 145, 155, 155, 165

155, 155, 165, 165 (f), 165

135, 155, 165, 165, 165

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

Warm Up: Greg's Warm Up + HSPU

WOD:

Shoulder Press

115 x 1
120 x (f) (f) (f)
115 x (f) (f) (f)
110 x 1
110 x 1
115 x (f) (f) (f)
110 x (f) (f) (f)
105 x 1
105 x (f) (f) (f)
100 x 1

Push Press

100 x 3
115 x 3
135 x 3
145 x 3
155 x (f) (f)
145 x (f) (f)
135 x 3

Push Jerk

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

Cool Down: One bar Muscle Up ( so I could say that today wasn't totally humiliating)

Wow, Do you use your shoulders for Murph much! Considering that I usually shoulder press 145lbs and my Push Jerk is almost 200lbs, today was an exercise in concentration, humility and perseverance. It took me almost two hours to complete this workout, it usually takes me an hour. Today was not a mental game, it was totally physical. I just had no strength left in my shoulders today. I used today to really focus on technique. Starting Strength by Rip is just indispensable, I don't know how anyone in the gym could get by without reading that gem.

Have Fun, Train Hard,

Billy

43yo/F/5'5"

Warm Up: I spent a long time stretching + 5 minutes of abs & CFWU with GHDs 3 sets, 15 reps per set

WOD:

Soulder Press

45 x 1
55 x 1
55 x 1
55 x 1
60 x 1

Push Press

60 x 3
60 x 3
60 x 3
60 x 3
65 x 3

Push Jerk

40 x 5
50 x 5
50 x 5
55 x 5
60 x 5

Cool Down: 10 Kipping pull ups 2 at a time.

Wow, I'm sore from Murph. My awesome coach, Billy, was taking care of our kids so I did not have him to advise, critique and encourage me :>( My shoulders are so sore, ouch! I did well on Murph yesterday and I am now paying for it and I just saw tomorrow's workout, Burpees. Nice!

Lysa

SP 130-135-140f-130-135

PP 140-140-145-145-145

PJ 145-145f-135f-115-125

Shoulders are really sore today, so I overestimated my strength by comparing it to last time. I know it'll be better next time.

29yo M 185lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Shoulder press 45lbs x 5-5 65lbs x 5 80lbs x 3 95lbs x 2.

Shoulder Press
125lbs x 1
130lbs x 1
135lbs x 1PR–F
130lbs x 1-1
Push Press
115lbs x 3
120lbs x 3
135lbs x 3-3-3
Push Jerk
95lbs x 5
105lbs x 5
115lbs x 5
120lbs x 5-5
4 minutes rest per set. Foam roll after.
Compared to 070910 SP 115lbs PP 115lbs PJ 95lbs

m/28/195

SP: 100, 115, 125, 130 (PR), 135 (f)
PP: 135, 145, 155, 160 (2 reps), 160 (1 rep)
PJ: 135, 140, 145, 150, 155

shoulders are fried!

185/M/5'9"/39

Shoulder press
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5
Push press
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5
Push Jerk
135 x 2 fail 130 x 3
130 x 5
120 x 5
120 x 5
120 x 5

3 days into Paleo. Massive cravings for bread and suger. :(

press - 95, 105, 110 (PR), 110 (fail)
push press - 110 (PR)x3 for 5 sets
push jerk - 115x5 for a couple sets (2 or 3?) then wrist and lower back started to hurt due to sloppy technique.

Scott m/48
SP- 105,110,115,120,125
PP - 105,110.115.120.125
PJ- 105,110,115,120.,125

Felt good about form except last PJ kind of a struggle.

Janet did a 54 minute Murph yesterday, had to miss today with full day tournament and feeling pretty ill.

34/M/135/5'5"

SP: 65x1, 85x1, 95x1, 105x1, 115f, 105x1
PP: 75x1, 95x1, 105x1, 115x1, 125f, 120f, 115x1
JP: 65x5, 95x5, 105x5, 105x5, 105x5

Just started week 3 of CrossFit. I forgot that the PP's were supposed to be 3 reps per set, until it was too late. It was a thrill to do the jerk presses--this was the first time I felt successful doing a somewhat challenging technical lift. Can't wait to do more!

I skipped the wod to surf again. I couldn't help it. Mugu had head high barrels and hardly anyone was out. How can you resist that?

F / 70" / 28yrs / 171.5lbs

--Press 5x1:
85 x 95 x 105f x 95 x 95 x 105f x 95
--Push Press 5x3:
105 x 105 x 95 x 95 x 95
--Push Jerk 5x5:
85 x 95 x 105 x 105 x 105(4), 95(1) x 95(4), 95(1)

VERY close on the 105Press.
Expect weight to go up quickly on Push Jerk as form and confidence improves.

32/m/196

SP: 135/155/175/185/185(f)
PP: 185/185/195/195/205
PJ: 205/205/205/205/205(f at reps 4 & 5)

SP - 115, 125, 135(f), 130, 135(f), 130, 130(f)
PP - 155(1), 155(3), 160(2)
PJ - 135(2 before my wrist tweaked), 135(3 by split jerk)

had to cut the workout short at the end due to time constraints.

CrossFit Snohomish-Trainer *Charity Vale*
SP:145,150,155,155,155
PP:165,165,170,175,175
PJ:165,180x4,175x4,175x3
legs very sore,shoulders ok
jlg

As RX'd:
95-115-135-140(f)-140(f)
115-120-125-130-135
115-120-125-130-135

46yom/5'10"/195

Press-165/175/185/190/195xF...dropped to 90% of top set (190) 170x1x5

PP- 175/3 180/3 185/3 195/3* 205/3* * rest/pause

BNJ- 180/5 185/5 195/5 205/5* no mas....

95, 115, 125, 130, 135

95, 115, 120, 125, 135

95, 115, 115, 115, 115

Warm-up: 5 minute on C-2 rower

As Rx'd:

Shoulder press: 50/55/60/65/55 x1 (equalled PB)
Push press: 50/55/60/65/66 x3 (PB by 6 lbs)
Push jerk: 50/55/60/65/60 x5 (PB by 30 lbs!)

F/58/5'6"/136

I have to clean them all. My cleans suck.
95# for the first.
115# for all the rest.

SP: 115, 125, 130F, 125, 120
Push press: 125, 130F, 125, 125, 125
Push Jerk: 115F, 95, 105, 110, 115

SP 145 155f 155f 150 150f pr is 160
PP 150 155 160 170(1) 165 pr 165
PJ 145 150(3) 135 135 135 pr 150
Didn't have it today, dropped down to work on better form on PJ's, and the last 3 rounds went better.

M/54/205lbs/71"

all cleaned from floor
135lbs as rx. sp5X1,pp5X3,pj5X5

then I did the sunday's WOD. I wanted sunday off.

50 burbees w/12" leap
5min

35 M 165#

SP 160-165-170-175-170

PP 135-145-145-150-155

PJ 140-145-145-135-135

Jeff @ work
Press-130-140-150-155-155
PP-155-165-175-175-175
PJ-155-180-180-180(fail on #5)-180

M/36/140/5'-5"

@ home, felt weak, right shoulder hurts, 1/2" bar
SP:105,110,100,100,100
PP:110,115,120,125,130
PJ:105,115,120,125,130

25/f/5'2/130#

breakfast: run 45 minutes = 6 miles
bleahhh feelin sooo tired...

work work... back to the big box

2 x run 400m + cfwu, then warm-up presses, push presses, push jerks

WOD:
sp 5x1: 95-100-105(f)-105-105(f)
pp 5x3: 110-115-120-125-130(pr)
pj 5x5: 135-140-145(4)-145(pr!)-135

shoulder press max seems to be stuck @ 105. meh. at least the other lifts got better. woulda had that last rep of 3rd set of push jerks if i'd gotten my chin outta the way.

post: attempted lever progression exercises from this month's CFJ. cool stuff! handstand take-off practice, help newbie CFer Adi with her squat technique.

m/21/205
did a shorter version of the Bear yesterday, and did Murph today. Almost got through 100# on the Bear, will get it next time.

20/m/6'2/205
SP: 155,175,185,185,195
PP: 135,155,145,145,155
PJ: 145,145,150,155,160

great workout

5 min C2, cfwu, bwux3

SP: 135-135-135-140-140X1
PP: 140-140-145-145-145X3
PJ: 145-145-150-150-150X5

Back where I should be...last time on this had a bad day.

Hand grip stuff between sets.

31/m/170

Kinda funny that there are only 247 posts today, the day after "Murph" one of our favorite self inflicted a$$ kicking sessions. I wonder how many posters skipped todays WOD hhhmmm...???

SP: 125-130-135-145-155(PR)
PP: 175(f)-155-160-170(PR-170
PJ: 160(f)-155-160(f)-160(f)-160(f)

failed the last rep on all 160lb PJs

J, 5'7", 130: SP, worked up to 53.5x1
PP 59x2, x2, 55.5 x 3 x 3 x 3
PJ, got it! 53.5 x 5 five sets

The PJ had been mysterious until today, but today she clearly had it. Very cool.

P: SP up to 155, felt weak.
PP 155, 160, 165, 175, 180, feeling stronger
PJ 180x5, 185x5; 200x1+F, 195x3+F; 190, 190F, 185x4; 185x3+F

I could tell one lift when I had the technique nailed - the weight seemed to elevate itself up. Fun stuff. Paul

32/m/210/6'5"

165/175/180f/175/180f
180/185/190/190x2/185
175/180x4/175x4/170x4/165

Not nearly as good as last time and I was rushing so I didn't take much rest between sets. Pretty sore from yesterday.

SP 160,170,180,190,200(f)
PP 170,180,190,200(f),200(f)
PJ 145,155,165,175,185

M/32/218
Sh. P. 5x1 165 175 185 190pr 195f 195pr
Push P. 5x3 185 205 215 225 235pr
Push J. 5x5 135 155 185 225 230pr

197#

Press, 185,195,205,215,220f
Push Press, 185,105,205,215,225
Push Jerk, 185,185,185,185,185

shoulder press 5x1 rep
push press 5x3 reps
push jerk 5x5 reps

57/M/192 SP 115, 125, 135, 135, 135 PP 115, 120, 125, 130, 135, PJ 115, 115, 115, 115, 115

47/F/127 SP 55, 60, 65, 70, 75F, 70, PP 50, 55, 60, 65, 70, PJ 50, 55, 60, 65, 60

Jenny O.-
nice job winning the CF Total up at Local's Gym today! You are one buff chick!

M50/198#

WOD: weights in #s

Press (5x1): 115/125/125/125/130
Push Press(5x3): 115/135/135/135/145
Push Jerk(5x5): 95/115/125/125/125

Notes: Performed 080503. Good improvement from last time.

m/37/175/6'2

sp-125,135,145,155(f),155(f)
pp-135,155,175(pr),185(f),165
pj-165,165, son woke up from nap.

26 yom 6'2" 155#

Pre: CFWUx2

WOD as rx'd:

SP:105-115-115-120-125f
PP:105-110-115-120-125
PJ:105-110-115-120-125f

as rx'd, 1st time w/PP & PJ

SP(5x1):135-155-155-175-195(f)-155
PP(5x3):135-155-175-195-205
PJ(5x5):135-155-185-185-185

Nice thing is its all a PR, 1st time, can't wait till next time to compare.
Great workout, loved it!

Steve
M/45/170

SP 145
PP 145
NO PJ.

27/m/230/5'11"

1-175
3-195
5-165 (focused on form)

M/33/170

SP 115-125-135-140-145f-140
PP 115-135-135-135-135
PJ 115-115-115-115-115

Running late so had to storm through without any rest periods in between.

Guess I was still tore up from Murph, I started way too heavy, and did alot of failing. I nailed the Push press progression, everything else was ugly. Oh well, live and learn, still a good time.

SP 155, 175(f), 165, 170, 165,
PP 155, 156, 170, 175, 180,
PJ 165, 185, 185x3(f) 170x2(f), 155, 160

Should I be maxing out with every set (and thus decreasing the weight every few sets), or working towards a max?

SP: 95-115-135-165-185
PP: 135-155-165-185-185
PJ: 135-155-165-185-205

WOD
sp; 40kg,45kg,47.5kg,50kg,52.5kg f,50kg.
pp; 45kg,50kg,52.5kg,55kg,57.5kg.
pj; 47.5kg,50kg,52.5kg,55kg,57.5kg.60kgf.
still struggling with pj,split jerk much easier,need to work on my ankle flexibility,affects ohs ,snatch, pj,so many crossit elements that are necessary.does ma nut in that ah cannae do them right!!!

M/51/165 Sunday 5/04

WOD - SP 65/85/95/95/95
PP 95/105/105/110/105
PJ 95/95/105/115/95

Really tired today, plus I don't have bumper plates so I can't drop the weights if I fail.

shoulders are fried. CFWUx3 + Jump rope work, dips on rings

SP, 115,135,145,155,160
PP, 135,145,150,155,160
PJ, 135,155,175 (form went to crap),115,135

can't wait for burpees tomorrow

shoulder press 115/ 120/ 125/ 130/ 135(pr)
push press 115/ 115/ 125/ 125/ 135
push jerk 115/ 115/ 115/ 120/ 125
-one of my many self identified "weak points". I understand the progress of the press into the push press, into the jerk....but by time I get there I am smoked.

40/M/185

SP 115,125,145,150F,145
PP 125,135,145,155,155
PJ 135,155,165,170F,155,155

SP: 75/85/95/105/110(PR)
PP: 95/105/115/125/135(PR)
PJ: 95/105/115/125/140(PR)

27y/m/185

sp: 40kg(88lbs), 50kg(110lbs), 60kg(135lbs), 60kg, 60kg

pp: 60kg, 60kg, 65kg(145lbs), 65kg, 60kg

pj: 60kg, 50kg, 50kg, 50kg, 50kg

i'm sure i'm one of the first crossfitters in Jordan - Thanks to Cassio Werneck. people think i'm crazy when i'm at the gym :-)

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd right after Murph

SP: 135-145-155-165(PR)-175(f)-170(f)
PP: 155-165-175-185(PR)-195X2(f)
PJ: 135-135, Too trashed to finish!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

M/23/165

Was in Chicago today and visited Windy City Crossfit today, awesome gym and a great atmosphere! Only motivates me more to get my level 1 cert and get one started. Thanks Justin for the warm welcome!

SP-135x1-145x1-155x1-160x1(f)
PP-135x3-165x3-175x3-190x3-215x2
PJ-180x5-185x5-190x5

SP - 5x60k
PP - 5 x 60k
PJ - 5 x 55k

23/m/175

SP-115x1-120x1-125x1-130x1-130x1(1)
PP-130x3-130x2-125x3-125x3-125x3
PJ-115x5-115x5-115x5-115x5-115x5

59/m/175/74"

WOD
SP 115-120-125(F)-120-120 (x1 ea)
PP 95-105-110-115-120 (X3 ea)
PJ 75-85-95-105-115(4) (x5 ea)

As Rx'd

SP: 125,125,125,130(PR),130
PP: 130,130,135,135,140(PR)
PJ: 135(PR),135,135,135,135(4 reps)

Had the pleasure of working out with a good friend today. Happy Birthday man!

m/185

M/25/5'9"/220

SP (x1) 95, 105, 115, 115, 125
PP (x3) 105, 115, 125, 135, 145
PJ (x5) 115, 125, 135, 145, 145

21/m/70kg

Shoulder Press:
1x45kg
1x50kg
1x55kg
1x60kg
0x60kg

Push Press:
3x45kg
3x50kg
3x60kg
2x70kg
0x65kg

Push Jerk:
5x40kg
5x50kg
3x60kg
4x50kg
5x40kg

34m5'10"202#

SP 153-177-197-207-217F
PP 177-197-212-226(F1F)-231(1FF)
PJ 177-207(1234,f)-221(1234,f)-241(1,ffff)-133

I did far more total work this time, was more successful on SP and PP, but last time I got more reps completed with 241 and maxed at 252 on the PJ.

24f5'6"110#

SP 45-50-55-60F-60 (pr)
PP 50-55-60(12,F)-65(1,FF)-60
PJ 50-55-60-65(12f34)-45

I don't know why I don't read dozens of other people saying this --- but this workout is THE HARDEST WORKOUT IN CF. I'm not kidding. I can handle Murph, I can handle Eva, I can take Nancy or Nicole like a man on fire, but this workout is grueling torture for me. Too much goddamn anticipation and buildup to each lift. This one's brutal, and y'all are delinquent in not saying it.

Also, I'll pay 500 burpees to the first person I meet who claims it, if I don't beat EricBrandom's 265 lb PJ by August.

34m5'10"202#

SP 153-177-197-207-217F
PP 177-197-212-226(F1F)-231(1FF)
PJ 177-207(1234,f)-221(1234,f)-241(1,ffff)-133

I did far more total work this time, was more successful on SP and PP, but last time I got more reps completed with 241 and maxed at 252 on the PJ.

24f5'6"110#

SP 45-50-55-60F-60 (pr)
PP 50-55-60(12,F)-65(1,FF)-60
PJ 50-55-60-65(12f34)-45

I don't know why I don't read dozens of other people saying this --- but this workout is THE HARDEST WORKOUT IN CF. I'm not kidding. I can handle Murph, I can handle Eva, I can take Nancy or Nicole like a man on fire, but this workout is grueling torture for me. Too much goddamn anticipation and buildup to each lift. This one's brutal, and y'all are del