Looking forward to a strength day after the last 2 WODs.

Holy WOD this is early!

Nice, shoulders have been getting it all week.
Looking forward to a simple one too.

What is 3-3-3-3-3-3?

I think this is the only muscle group that is not sore...Yet!

Thanks for "The Program"

m/34/218/5'11

Need a little advice. I am a day behind. Finished Monday's WOD about 2.5 hrs ago (8pm EST) Should I complete Tues & Wed for tomorrow. I would do Tues in the morning and Wed tomorrow evening.
Please advise...

We got our first YouTube video up, thanks for everybody for coming out to Arlington, VA, on Saturday for our first park workout

(wfs) http://www.youtube.com/watch?v=hcYEiBFpQbY

Wow this is a nice break from grinders.
Need to work on this lift in triples, not going to be easy, but my hands are toast from working on the butterfly kip; so I am very happy.

#4

5 sets of 3 reps as much weight as you can press.

..."and the jerk, shIIITe, that's just fun..."

excellent coach!!

Nice, I felt a max effort coming. Funny thing is, I have shoulder press planned for my next firehall workout and deadlifts for tomorrow.

Oh, and 3-3-3-3-3-3 is one more 3 than required, tee hee. Press a weight 3 times, wait, make it a little heavier, do it again 3 times after that or until you can't do 3 reps.

Hmm, I am supposed to be introducing a Crossfit newbie tomorrow. I am not sure this workout is going to give him a true taste of what Crossfit is all about. Any suggestions?

ok. this is tuesdays wod.
lovin how you guys are getting it up the day before.
instead of the 1 mile i did a 5k.
my time was 24:53
but i ran half mile to ge my heart rate back up.
20 thrustes
15 cleans
18 DU
27 PU
Row 560m/40cal

#12 Sean

Simple, just pick a workout that does give him a true taste of what Crossfit is about. Fran, Cindy, FGB etc

#12 either show him todays work out, thats a good mix of everything, or go with a version of fight gone bad or a crossfit fav. "fran". but mention to them that 3-3-3-3-3-3 isnt a easy day its suppose to the hardest weights you could possible try to push up 3 times...and with INTENSITY. Good Luck! let us know how it goes.

wow #14 we must have wrote that at the same time...true crossfitter

Did my 1RM on Clean and Jerk today and set a PR at 305lbs, so this shoulder press should be interesting.

i think eva t has been training with Bergs to much she is even standing like him now.

12 Sean,
you could always put your friend through 3 rounds of the CF warm up and then...if he/she has anything left, do today's WOD. I've shown some people and the warm up killed them....but otherwise I'd do what Aaron said, my vote is for Cindy. It's kind of a judgement call though, because some people who are firm believers in the BB methods might not want to let go of things like bench press, so doing something like Lynne (bench plus PUs) might be a good transition.

Finally a strength day! I was getting pretty run down from all the work on my weaknesses and glad to be lifting heavy tomorrow!

Almost forgot...I was feeling sick today and almost became friends again with pukie

Sean #12

I just did this last week--I would recommend the fight gone bad. That is really what crossfit is all about. If not, then I recommend Linda for anyone who has been strength training for a while already. if they have been doing endurance workouts, I'd recommend some circuit type wod with intermixed 400m runs and lifts, such as nicole or something like that

So I was doing yesterday's WOD and got a 6:35 on the run and did all the rest of the 10 minutes of pain. Anywho, they left me alone at the gym but when I was leaving they told me that I couldn't wear my Vibram FiveFingers because it was a liability for them in case I dropped a weight on my feet. They told me I have to wear "real shoes" from now on. So I guess I'll bust out my ole running shoes that are safe because the fabric is 1/84th of an inch thicker on top... What the heck, over?
Coach, can you write me a prescription so I can do my WOD's without "the man" messing with me?

#6 Keith

I would do Tuesday's in the morning, then Wednesday's in the evening. Tuesday's was tough, but after completing it 3 hours ago, I feel I could do a strength WOD.

6:35 run.
Row: 22 calories
Thrusters: 15
Cleans: 15
SINGLE unders: 100 (counted it as 25, I know, it's not the same but I suck at jumprope)
Pullups: 25
Total: 16:35, 102 points.

Transition time really slowed me down.

#23 - What a crock! I'm dying to get my Vibram Sprints! And considering I saw a guy at the gym yesterday in flip flops I don't think I'll get any grief.

Is that Patterson in that photo?

Hit it early.

135-135-135-135-135

23/m/175

Listening to Coach Burgener's voice makes me a better man.

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

A video of Coach B is great. Having him watch your form for a weekend is priceless. Go to the next Oly lifting cert you can if you're looking to make improvments in your lifts or Elizabeth time.

Thanks for an awesome weekend, Coach. It was obvious that Olympic lifting has become a skill in the CrossFit holster that people want to master. In addition to the football and vollyball coaches, there were Affiliate owners, military folk, a gyncologist, and trainers.

Having all the other coaches really helped keep the attention to proper technique. The more eyeballs the better. And hearing several teaching ques and styles can give you more tools to bring home.

Coach, looking forward to hearing about your plans for an Advanced Seminar. Yeah Burpees!

#27 - Yep, that certainly is Patterson in the photo.

Hi Patty.

Can the shoulder press be seated? Thanks.

#23 - Sorry to hear about your five fingers problem I wear mine every day and get nothing but the occasional strange look and the occasional "dude those are aweseome". You could always go to the extreme end and start wearing steel toed shoes...then run on the treadmill every time you are there :)

What exactly is the CrossFit warmup? I haven't subscribed to the Journal yet.

Question:

I have been doing CrossFit for about a year and I have noticed a difference in my body but very little when it comes to abs. I know that the fat around the abs is pretty hard to lose, but what can I do to get rid of it? Diet? Workout harder? Run more?

Best Regards,

Nick.

m/23/~85kg/Sydney, Australia

I almost wasn't going to do todays workout for lack of time, but since it was short, here it is (converted from kg, hence the weird weights):

Warm up:
5x35lb
3x57lb
2x79lb

Work sets:
3x96lb
3x101lb
3x107lb
3x112lb
3x107lb

is every rep a clean, jerk and press or is it just the first rep. and how long should breaks be between sets. did my first crossfit work out its was pretty amazing, im not really used to this kinda working out but its pretty fun.

Thanks

So, has this happened to anyone yet?

I went to donate blood today,(got talked into donating platlets), and was told that my hemoglobin level was almost to high for me to donate. When I asked what that meant, I was told that I had too much iron in my blood.

We discussed my diet and the nurse that was helping me suggested that I am taking in too much meat and too many green vegetables?

WHAT THE #$%@@%@#$%@#$%^&&*?!?!?!?!?

She then suggested that I start consuming more calories in the form of pasta, bread, and rice.

and again
WHAT THE @#$#@^^&*@$%!@#$?!?!?!?!?

I was told by said nurse that my blood would become too "thick" and force my heart to work too hard. But wouldn't this result in high blood pressure? My blood pressure came in at 116/68 which seems to be at an ok level.

Can anybody help explain this to me?

Thanks

Q - why do the three pictures of the people doing Wednesday's WOD look like they're doing shrugs when the excercise demo for shoulder press shows the guy doing over head shoulder presses. Am I missing something?

This is my second day...

Oh, I forgot to mention that I rested 2mins between work sets.

#12 - Depends on what your ultimate goal is...

Basically, I agree with #19, introduce your friend to the true Crossfit warmup x 3, with correct form (Read: full range of motion, correct form)...Then introduce to todays WOD, probably something he is more familiar with...

If you BLAST a new-bee with WOD's like Filthy 50, Fight gone bad, and the like...There is a good chance you will scare them off. The result is a friend that won't workout with you or really embrace the concept of crossfit.

Yes you can grind them to the ground with some of the harder workouts available but in my mind you should first set the hook, then once they are committed to "The Program" then simply ramp up the intensity. "Slowly"

If your friend starts talking smack about the simplicity of Crossfit as a "Program" then push them into a workout that will pummel them like "Murph"

First you must get the Fish to bite the hook, swallow the bait, and then set the hook. Then you can work on landing them in the boat.

So, depends on how good of a friend they are...Someone who you want to have no part of this world or someone you want to embrace it and make it better?

Just my $.02

Wayne.

# 36 -- have you tried a paleo/zone diet? i've been crossfitting for about a year, too, but my bodyweight really dropped and muscles started to show much more when i got serious about paleo/zone about 5 months ago.

Also, for those of you who keep your own workout logs, I think we did this WOD on 4/20.

#33 - Presses should be standing.

I don't think I have ever been this happy to see a strength day. I am trashed!

#19 and #42, I think I will take your advice. I was thinking get him to do the warmup, do today's WOD (mainly to keep me on track) and then set up all the main Crossfit movements and walk him through them (thrusters, wall ball, burpees, ring dips, SDHP, etc.). Mainly I want him to start working out with me a few times a week. The "community" aspect of Crossfit is what I am really missing. HURRY UP CROSSFIT BIRMINGHAM ALABAMA!!!

I have read Sears' Zone Diet, and try and stay in the zone, but what is paleo LisaAnne in Tucson? What is the difference and is there a book on Paleo? Thank you in advance.

freddy c.

I couldn't agree more. My legs are still sore from Monday's WOD. I don't think I have ever been this sore. These last few cycles have trashed me.

Charity-
worked up to last two sets @ 110#

L Shoulder tweaked.. even though saw chiro today.. grrr

95/115/125x/105/110/115

39 Grueller

Diet shouldn't lead to pathologically high hemoglobin levels. Low iron leads to low hemoglobin, but high iron just gets sent to the toilet. The problem may have been however that you were donating platelets not whole blood. Once they removed the platelets, you'd have a lower total blood volume but the same amount of red blood cells (the ones with hemoglobin), therefore a higher concentration of RBCs. This might thicken your blood.

This is essentially the health risk for endurance athletes (eg cyclists) who take erythropoetin (EPO). Too many RBCs causes their blood toturn to sludge causing problems all over the body, including high BP.

116/68 is a very healthy blood pressure. In fact, crossfitters in general probably have much lower BP and higher HDL (the good cholesterol) than the average population. Those two stats are greatly improved by intense exercise. (eg LDLs are lowered during all exercise but HDLs only go up during intense exercise.) If you are concerned, see your doc - but its probably nothing.

Grueller,
The nurse gave you faulty information. The hemoglobin level doesn't measure "iron in the blood" but rather the amount of a protein in the red blood cells. Your diet would have little to do with the elevated hemoglobin level. Assuming you are a young, fit person without medical problems I would suspect either dehydration or high altitude as the culprit. BTW how high was the level? Hope this helps

Mike (physician by day, crossfitter at night)

#12 I just started crossfit 3 weeks ago, a great intro for me was a one week layout that was in muscle and fitness may 2008 page 152. Baseline was the first workout, then there were some benchmark workouts like the Helen, Fran, and The Murph mixes with some power days...and of course a rest day in the middle. It also gave tips about how to modify the workouts based on your level: beginner, itermediate, and advanced. For the most part I did intermediate level workouts, and after I finished the week, I moved on to doing the crossfit WOD. Being that I was brand new to crossfit, and going it alone, having a one week plan gave me time to research and orient myself to a totally new workout system.

Nice appearance at the Olympic trials, Mike Burgener!!

Thanks for the info.

#52 Mike

My level hemoglobin was at 18.5 (I don't know what that means.)

I was a bit dehydrated. I had just done the WOD and had been sweatin' buckets. I ran home took a quick shower and bolted for the donation center. While there, it was recommended to me that I not drink much water during the process because I would be unable to move for two hours. I never really replenished the fluids I had lost.

Could it have been that simple?

Is there any way someone could email me the MikeG Butterfly Kip video? I try to download it but all I get is the audio..no video...sort of defeats the purpose. :P Brent Maier: Where in Colorado Springs do you do Xfit? I looked for affiliates and only found one. Just curious about where I'm going to continue xfit when I redeploy to the Springs. Thanks.

How long should I rest between sets?

Thank you LisaAnne for your response. I want to try the Zone diet but is there a recepie book or something where I can find how to put together meals and their proportions?

Does CrossFit have anything like this?

Also, I'm not that big in size (medium, people have told me) and I wanted to try to gain some size too. Would the Zone diet work for that?

Thanks again for all your help.

-Nick.

Wow! Just got home from doing Friday's WOD...oh, there's my butt just coming in the door behind me...had to drag it off the floor when I was done! Got to find my oxygen!

First time doing this WOD.

25 - 2 Pood KB swings (sub'd 70lb db)
25 GHD situps (last two sets 15 then 10)
25 Back extensions
25 Knee to elbows (20,20, 20, 15, 10)

Kicked my butt, but, oh what fun!

"the jerk...thats just fun." mike burg. that is an awesome qoute. Talk about a change in workouts from the past week.

Forgot my time again! It's the old age and lack of oxygen!

41:21

Kid in the matching addidas track suit looks rather handsome

Thanks for the props Lauren

:)

The chubby kid in the matching adidas track suit looks rather handsome!!

Thanks for the props Coach & lauren

m/31/220/6'

3x 105/105/105/105/105 as RX'ed

My first complete crossfit workout at RX'ed

I've got Mark Rippetoe's book, Starting Strength to help with form on the barbell exercises.

Is there a book that details correct form for other crossfit exercises? Or should I just be looking at the website?

135
145
155
165
175

Here's some good review before the 3,2,1,GO...
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction2.wmv
http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction3.wmv
http://media.crossfit.com/cf-video/CrossFit_RipWeightedPress1.wmv
http://media.crossfit.com/cf-video/CrossFit_RipWeightedPress2.wmv
http://media.crossfit.com/cf-video/CrossFit_RipWeightedPress3.wmv

It may seem like a mundane exercise, but don't miss out on a PR if you can learn a little from a pro like Rippetoe.

Hello guys and girls. Im new to this trainingform and would like to know how I should do this WOD. What I'm wondering about is if I should rest between the sets and if so, how long? Maybe I could have read it somewhere but I couldnt find it.
Thanks

Hello guys and girls. Im new to this trainingform and would like to know how I should do this WOD. What I'm wondering about is if I should rest between the sets and if so, how long? Maybe I could have read it somewhere but I couldnt find it.
Thanks

#66 and #67, this is a strength workout, so you're looking for 3rep maxes and so to allow that it's good to rest for as long as needed, without cooling down. I think the usual for that kind of thing is 2-3min. I rested for 2mins for mine, and I don't think longer rest would have made it much easier.

Thanks. Sorry for double post. Wish me luck:)

man am i loving this... my legs are smoked from the last few days... i was out of town this weekend so couldn't follow the WOD, instead I ran my first "barefoot" 5k in my Five Fingers... TALK ABOUT A CALF WORKOUT!!!

CFWU X 3
Time 19 min 34 sec

Shoulder Press
3-60, 3-70, 3-75, 3-80, 3-85
Time 11 min 29 sec

Total time 31 min 3 sec

95
115 (only got 2)
110
115
110

..much better than last time!

M - 23, 185lb

Did benchpress first, same style:
3x 133lb
3x 154lb
3x 165lb
3x 176lb (assisted)
3x 182lb (assisted)

After that,
shoulder press:
3x 88lb
3x 94lb
3x 99lb
3x 105lb
3x 110lb (failed at 3rd try)

46yom/5'10"/195

wm-up airdyne 6mins 110cals

10 rounds of

Deadlift w/225 x 10

Unilateral KB press/70lbs x
1+1
2+2
3+3
4+4
5+5
5+5
4+4
3+3
2+2
1+1

Do a set of DL's, and follow it with a set of KB's, alternate till done.

Time: 22:47

3x30
3x40
3x40
3x45
3x45
50 - failed...but I got the bar upto my ears....which was more than the previous time. Ended up pushpressing it.

Worked on HSPUs and PUs.

#47 Robert,

"The Paleo Diet" by Loren Cordain

49m/5'10"/230
cfwu x 3
135
155(1/f)
145
150(2/f)
150(2/f)
still dealing with shoulder

m/29/5'10"/150lbs

3x88
3x94 (PR)
99(1/f) 3x94
94(2/f) 3x88
3x88

29/m/205/5'10

95
105
110
115
120

#39 Grueller-

Has anyone suggested to you Hemachromatosis? This is a genetic disease where you make and store too much iron. This runs in my family so I am well educated on it. You might want to see your doc and run a test for it to be sure as it can be life threatening if your iron gets too high.... Diet has a contributing factor, but it isn't the main cause....Good luck!

33/M/186

155 x 3
160 x 3
165 x 3
170 x 3
175 x 2

m/31/190

135x3
155x3
175x3
175x3
175x3

Can't wait for tomorrow.

36/f/5'3"/125

65
65
75
75
85 (decent rest before this one)

37/f/132/5'6"

65
72
75
77 failed on 3rd rep
77 failed on 3rd rep

135
145
155
160 (previous 3RM)
165 - only got 1

I thought 165# was there, I felt strong on the 160#. Hoping this is getting me closer to pressing my body weight. We'll have to wait to see I guess...

taking it easy in preparation for the southeast challenge this weekend....

115-115-115-115-115

Who's that guy in the picture on the right? I think I might know him.

I'm new to crossfit. For todays 3-3-3-3-3 of shoulders, should you do a crossfit warm up or just some light SP's and is there a recommended amount of rest between sets. Thanks for the help.

135/155/165/175/175

65,95,105,115,115(small cheat)

66.1
88.2
99.2
94
94

Like an old man.. :/

27kg/27kg/27kg/28kg/29kg(PR)

So I go into my old Globo gym yesterday because the one closer to my place doesn't have a rower, was supposed to get them last fall, and there is a room that is full of Crossfit type gear! I haven't been in this gym in over a year and there were two sets of rings, olympic rubber weights, boxes of all heights, kb's, real welded pipe pull up bars, CHALK, jump ropes, and medicine balls. So excited I didn't know what to do. Walk into the room and they have all the main WOD's posted on a dry erase board....interesting.
So I get jamming on yesterday's WOD and as I am about to finish rowing another guy walks in and asks if I am doing the WOD and if he can trail behind me, I said sure, more in pain the better. So we finish the WOD, collapse to the ground and enjoy the rest of the masses on their ellipticals and treadmills peer through the glass at us like we are freaks, LOVING IT!! The guy I worked out with asked if I was a part of some group at the gym, I said nope, been a member here for 4 years, been going to another gym closer and been doing Xfit for about 2 years on my own as best I can. I told him I was completely pumped to see them finally get some rings, KB's, and medicine balls(had been asking for years). Another trainer, so he called himself, was in the room and then said, "Excuse me, you aren't a part of "so and so's" groups?". I respond with a no and he proceeds to tell me that I can't use that equipment unless this guy knows because its a personal training area and it can get crowded. I am not shocked because of how I have seen these so called trainers act and walk around the gyms before but pretty surprised that I was being told what equipment I could and could not use in a gym that I pay membership dues for. The guy who just suffered and enjoyed the WOD with me told me just to talk with the guy and he should be cool but they dont like a lot of people using the equipment because there is a small group that use it. WTF!!!!
So, I wasn't able to ask this so called guy if I can use the equipment and be a part of his group but I am going to follow up. But what is interesting is that I know for SURE that this GLOBO, its the GLobo of globo gyms, is not an affiliate and they have all the WOD's and such posted like they are an affiliate or are allowed to. Isn't there something against major gyms using the Xfit WOD's and ingenuity without proper authorization?

Just curious about what Coach or any other affiliate owners say about this.

Sorry for the rant but I had to tell someone so why not tell 1000's of people that truly care what I am talking about.
Feel free to contact me if you want more details. Going to try and dig up more on this tonight.

Fast 16 hrs.
Bw 219

Squat - lightened method with blue band to a box (in kg’s)
65/5
105/3
135/2
165/1
180/1 - 396 lbs

Squat - regular back squat, outside of the cage, no spotters
65/2
105/2
135/1
145/1
155/1 - 341 lbs. Went too deep - so it was pretty slow but no problem

Press WOD:
25/3
45/3
55/3
65/1
60/3 (132 lbs)
62.5/2

Some HSPU and kipping hspu practice right after

115/115/125/125/115

26/m/200

1-145
2-155
3-165
4-175 (2 reps)
5-185 Fail

Shoulder press is definetly my weakness in the strength world.

m/36/165

cfwuX1

95
105
125
135 (missed 3rd rep)
125

When doing the shoulder press should we be seated or standing? Using a bar or dumbbells?
I am new to CF.

Thanks guys,

Mike

damn are you Crossfitter's really doing these workouts at 5 in the morning?!?! all hail to you, or maybe my time isn't right

ANYWAYS

looking forward to this relaxing WOD compared to the the last 2

37/m/240
135-3
145-3
155-3
160-3
165-2

M/25/235

CFWUx3
135x3
155x3
145x3
145x3
140x3

Does anyone else have issue with arching your lower back during the press. I can get tons of weight to the midpoint but then I end up arching whether I keep my abs tight or not and the weight starts to travel back over my shoulder so I have to dump. Thoughts here gang?

27/M/160

125x3
135x3
145x3 (PR)
155x1
150x2

Raze, you are THE MAN. I never cease to smile at your feats of strength. All hail Raze.

#36 Nick C: get your abs from eating the zone. As coach says, "if you want to drive a ferrari you can't piss in the tank." No other eating approach will do. you have abs but can't see them in there because of your layer of excessive body fat brought on my too much carbohydrate intake. simple truth. stop what you are doing: it isn't working. do what coach says: it works. And quit thinking it's hard to lose the gut. It isn't. The zone will do it for you in way less time than you imagine. i got mine. go get yours. they're a fun little accessory that goes with every outfit and are perfect for all occasions.

worked up to 85# sp. then did 10 min Cindy at 2 squats shy of 14 rounds. fun.

I've been doing Crossfit for a little over a year and the results have been tremendous. I've wanted to try the zone/paleo zone diet but cannot because I have kidney disease. I am limited to 50 grams of protien per day (among other restrictions). Does anyone have any thoughts on a performance diet that can fit within this limitation? I've looked around but have not found anything. Any other crossfitters dealing with this issue?

Thanks

@ #94

Dude I hate you, I would probably die from exhilaration if I walked in my gym and saw a fully decked out CrossFit room! After you get in touch with that guy tell him to come build one of those in my gym too hah.

...man my legs hurt from the past 2 days, lookin forward to not having to use them later on.

Age=28
BW=185

WU: Dynamic Mobility Drills, Pass Thru's, Get-ups, etc...
135
145
155
155
155
160

29/m/190/5'9

105
110
115
120
125

On a workout such as this, do you normally follow it up with a Jog, walk etc? Or do you just hit the gym for your 5 sets then leave?

60/m/190/

125
125
135
135
145x2

60/m/190

125
125
135
135
145x2

Shoulder Press 3-3-3-3-3 reps

95-100-105-110-115

30/M/190

as rx'd

105
105
115
125
135

john

Grueller,

Upper limit of normal for hemoglobin for most is 18. You were just a touch above and sounded pretty dehydrated. I wouldn't lose too much sleep over it and definately wouldn't change my diet if it is working.
Good for you for donating

Mike

35,40,42.5,45,45(f),42.5,42.5kg

75
80
85
90
95 x 2

#23

Your description of your vibram five-fingers incident cracks me up. Turn their argument around on them. Everyone in the gym is a liability unless they implement a policy requiring people to work out in steel-toed boots. What magical properties does a regular pair of running shoes have that will protect someone's toes from injury if a weight is dropped on them?

bw 165

95x3
115x3x4

M/40/5'11"/180

95
100
105
105(2)
100

F/37/5'6"/140

50
60
70
75 f on 3rd
75 f on 3rd

42yo/f/155#
wu
shoulder press STRICT
45#-7x, 55#-5x, 60#-3x, 65#-3x, 70#-3x, 75#2x, 75#-3x
row 30 min 6133m
stretch

35 M 165#

145
155
155
155
165

m/53/180
95-115-125-135x2-130

m/42/5'11/199/xfit start May 08
hadn't shouder pressed for years
10 min warmup on rower 96cal
3X95 felt easy so moved to 135
135x3x5sets Too big a jump, had to do push presses rather than true Shoulder Press, same result: fatigue

Great Stuff, can't wait to make it to my first seminar.

Shoulder press
50 kg x3x2, 52.5x3x3

Cleans
40 kg x3, 50x2, 60x1, 65x1, 70xM-M-1

#94

Very interesting about the legal issues- hopefully Coach will become aware of this.

But still, how freakin sweet would that be! I work out at a University with bumper plates, but no kettleballs, rings, medicine balls past 15 lbs, or boxes at any height...

m/42/175

3x97
3x117
3x127
2x132
3x122

M/22/6'1"/185

As RX'd: 165, 175, 185, 190, 195

23m/66"/160

115
125
130
135
125

3 rounds of 5 push press 145.

m/42/175

3x97
3x117
3x127
2x132
3x122

Grueller,

The nurse is just plain wrong. Eating tons of meat wont cause your hemoglobin levels to rise on its own. Meat does not just turn into Hemoglobin! There has to be a physiological stimulus mimicking low ambient oxygen levels--such as high altitude, habitual smoking, or exogenous EPO--to illicit an increased production of hemoglobin. Eating tons of meat and green veggies can cause a rise in serum iron levels, and this is what you should check if you are concerned about hemochromatosis (very, very unlikely).

Mike is correct--the most likely cause of your increased hemoglobin level is fluid shift causing an artificial rise in Hemoglobin. I say artificial rise becuase the labs measure concentration of hemoglobin. I bet if you went back in a few days after maintaining proper hydration, your hemoglobin level would be just fine.

CrossFit MD

Worked on double unders for warmup

135x3
145x3
155x3 previous 1RM
155x2
145x3

Coach Rip's comment in the video a couple weeks ago was running through my head about keeping the forearms vertical, cuz they want to push in the direction they are pointing. I think that helped alot.

Thanks to all the coaches for the excellent instruction, and to crossfit for making it available to us.

#12 not sure if this has been said or not, but my first Crossfit workout was Helen. After I did Helen I was hooked! I was used to spending over an hour at the gym and Helen was quick and gave me a good taste of what Crossfit was all about.

95,105,115,125,135

This was my best effort at shoulder press so far. I can't wait for the next big shoulder day.

Way to go Murray, looks like you got that 3rd rep on 155 that I just could'nt make.

95
115
135
155(2 and then fail)
145

Then made up the GH Situp KTE nightmare work out from Friday.

31/m/190

165
175
185 (2)
185
190 (PR)

145/155/165/175(f)/160(f, only 2)

Any Crossfit Balad folks out there? I will be joining you soon, would love to talk. e-mail me.

I just started crossFit Saturday. I haven't been posting my comments because I figured that I'd suck too much to post anything worth while, then I realized that the comments are here to motivate others and not just for bragging.
I am a 29, soon to be 30-year-old female prior service Coast Guard. The first day I did CrossFit the warm up alone kicked my ass. Today I got through it without feeling like I was going to fall over or throw up. As far as the workout of the day I only used a 45 pound bar, but it was challenging enough. I am just trying to focus on form and getting through the workouts right now.

Comment #12 - Sean

First of all, whats up Alabama??? I was living in Homewood for several years and just moved down to FL after I finished school. I used to work out at the Globo...er, I mean Gold's Gym right off 280. Its funny because the guys I used to workout with are now doing Crossfit too!

Next, your question: I have introduced 2 of my good friends to CF. First impressions are everything, so I went with the Filthy 50. I chose this workout in particular b/c both of them thought they were "in shape" and by most standards, probably were (one of them played NFL football). However, the "F'n 50" was necessary to humble them and reshape their concept of fitness. If I started with something too "easy," or just fundamental weightlifting, it wouldn't have made such an impact as the 50.

So, in summation, if you are introducing a person who is already "athletic," or moreover, who thinks they are in good enough shape as it is, by all means make it rain. However, if the person is a bit gym-averse, or hasn't worked out consistently for a while, go with a lesser "total body" WOD (i.e., 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats).

Anyways, that is my VERY LIMITED experience with intro's to CF, I am sure some other folks have much more experience with that and probably better advice. Good luck and keep me posted on CF Birmingham.

I did yesterday's WOD this morning.

my run was prob 3/4 mile (mapped it poorly) at 5:11 (left the watch running while I set up the equipment for the rest of the WOD, run was about 4:35 or so)

SDHP sub x 35
35# plate thruster x 25
20# cleans x 12
double unders x 13 (13 du's out of 100 jumps)
pull ups x 30

115 total, 15:30

CFWU- 5 pu's at 20 assist
5 minutes of jump roping
40,45,45,50,50
JJJ

m42/73 kg
Burgener+Skill transfer OLY
Shoulder Press 3-3-3-3-3 reps 50/50/52,5/52,5/55x2 kg

75/80/85/90/95
30 minutes on stepmill level 8

17/M/170/5'10"

Swam high intensity for 10/20 minutes, got kicked out of pool because there was no life guard.

bike 3.9mi
"The WOD with Burpees and Rowing from Hell" (burpees mentioned first out of respect)
subbed SDHP, 22:56

10 x 12 dips
4 x 12 chin-ups

Shoulder Press
3-3-3-3-3
95, 105, 105, 110, 110

3.9 mi bike home

Good Day

#6 Kieth,
I was a day behind yesterday and did Jason and Yesterday's back to back. I rested about 15 min before starting the next one. It was tough, but I felt I had the extra energy. Your answer is, do what you KNOW YOUR body will take. Not what you think, but what you KNOW.
Have fun!
Lysa

M25/205/64

115
125
130F
125
115

M/19/184/83

Took a extra set, due to my gold fish memory.
Warm up
15x45
8x66

Wod
3x88
3x88
3x94
3x94
1x99 - 3x94
3x99

I subbed the training with 3 set of 3 rep for each side of Turkish Get-up.

I haven't trained that much over head earlier, as the numbers shows, but I hope to get there someday! I also miss strength in over head squat and lunges.

I had seen a few guys on some cf videos wear those vibram five fingers shoes and thought it looked a bit odd at first. so I went online and had a good look at them and I must say that it looks impressive. Those look awesome and I read reviews on them and it sounds like a bit of adjustment to them. But I guess it teaches the proper way to run as does the pose method. I think one might learn a little bit quicker by wearing those cool looking footwear.

I would like to try them but unfortunately, I can't get a good look at them from up close as I don't think anyone here in Canada sells them yet. Tough! I guess if I want exposure to them I have to buy them online and if i don't like them tough luck...

28/m
210lbs

WU-offical crossfit wu @ 15 reps

185
225
235
215
185

closed the WOD with 'offical crossfit warmup' @ 10 reps and Inclinde DB presses 45lbx20 reps

I'm super excited.

new max /pr of 135x3.

bw 157

M/52/179

As rxd:135, 145, 150, 155, 165
Need to work on my form.

BWUx3

WU: 2x5x45

WOD:
70
72 failed on 3
72 failed on 3
70
70

Little better today

135 x 3
145 x 3
155 x 3
165 x 1
165 x 3
175 x 1

29/M/145/5'6"

95
105
105
105
110

M/41/6'2"/190

95-115-125-135-135(fail)-125 (with a little leg thrust help). Then 2 sets of 5@95.
Next time I'll start heavier.

couldnt do it... gym was closed because people cant clean up after themselves... so i improvised while everyone else was trying to figure out waht was going on...
for time:
10 sets of:
5 HSPU
10 Pull ups (tried the butterfly... no joy got like one or two, then lost it)
15 flutter kicks
20 push ups
18:34

28/M/5'6"/180

3X95
3X105
3X115
3X135
3X155

m/25/220/5'11"

135
140
145
150
155 x 1 (so I dropped weight and nailed out 3 more at 135)

Did muscle-up development work:

1 min. False Grip Ring Pull-Ups (with stretch bands)
1 min. Ring Dips
45 sec. Pull-ups
45 sec. Dips
30 sec. Pull-Ups
30 sec. Dips
15 sec. Pull-ups
15 sec. Dips

#148 Harry
I have the Vibram five finger sprint version and love them. I ordered them online at vibramfivefingers.com and they have a two week trial period where you can send them back if you're not satisfied.

#23 ProPain
If I was told i couldn't wear my Vibram shoes, I would tell the gym worker to go f*** themselves and would explain why they are being ridiculous with about 5 points made. I imagine management would take your side in the end, because there is no sensible reason you would not be allowed to wear those shoes and most businesses main concern is pleasing their customers while protecting their own a**.

WU .5 mi walk on treadmill
SP olybar
65# SP
95# SP
WOD
115/135/145/155/160

Amy 37/63"/123

SP 5x3
8x45 5x65
75 80 80 80(2) 75
very pleased as last time I could only get 80 for 2 reps.

Neil did the 6am workout at our new CF Blacksburg. Not sure what he did, but he liked it!

should the presses be seated or standing also, should they be barbell or dumbell presses?

135, 155, 145, 145, 135, 135, 135 lbs. Tough lift. Needed a strength day. Added one for good measure.

135, 155, 145, 145, 135, 135, 135 lbs. Tough lift. Needed a strength day. Added one for good measure.

29/f/5'3"/130

cfwu(12)x3

WOD
Press: 3/3/3/3/3
70/75/80/85/87(f on 3rd rep)

55-60-65-65-65

25/m/72"/166#

CFWUx3 (+) 15 push ups per round
As rx'd:
95-115-115-125-125

#23 propain

just tell your gym no
most people cannot function if you tell them no then explain that you are wearing real shoes, show them the sole and wear them at will

worked at Hell A Fitness

36/m/225
Press
135 x3
155 x3
165 x3
165 x3
170 x2 fail

can u please email me back let me know what u mean by 3-3-3-3-3 reps. Is that 3 reps heavy weight 5 sets? Just trying to get it right before my workout.

CFWU x 3

WOD
95x3
105x3
105x3
105x3
105x3

Ran 1 mile in 8:53

For some reason, the first press in each set was hard. My left arm would almost give way. But the second and third reps would go fine.

25/5'9"/136

55-65-70-75(split up into 2-1)-70 lbs

27/6'6"/194

95-105-115-125-135 lbs

#148
Harry

For Canadian distributers, have a look at your local MEC. I had a peek the http://www.mec.ca website, and a simple search for Vibram came up with a bunch.

5'8" 37 yo m 180
125
135
140
145 (2 reps failure)
140

43 yom 175#
wod as rx'd-103/108/113/118/123
rest 5 min. OPT Challenge wod-
400m run
50 anchored sit ups
10-65# OHS to Dynamax ball
400 m run
35 anchored sit ups
20-65# OHS
400m run
20 anchored sit ups
30-65# OHS
9:23 missed on 3 OHS in last rd, but wt didn't hit floor
post-1 mile run 6:32

M 33/145/5'7"

As Rx'd

65-85-85-95-95

m/47/177

135x3
135x3
135x3
135x3
135x4 - finally felt some intensity so I did four, tried for five

elbows an issue from yesterday boo hoo

36/m/173

Sitting Should Press.
3reps x 5
115 per rep. First 3 seemed as challenging as last 3. Definitely a lift I haven't done much of.

Good news. Set a new max (new at age 36, 220 at age 19) for bench press. 185. Two months ago at 165. Tried 195, should have tried 190.

Added incline press 21-15-9, back press (machine), then jumped into the circuit class for the last round.

49/M/216

95x3
145x3
165x3
175x3
165x3

Deadhang pullups
8
7
5
6
6
5

DeadLift -working grip
135x5
225x5
275x3
315x1
315x1
315x2

M/21/158/Colorado Springs

CFWU x 3

95-105-115-120(did one then failed)-110-105

When we had 1 rep shoulder press like 3 weeks ago my max was 120, so I have had some good gains since then!

30yo/M/6'4"/213#

154x3 (PR)
154x3
158x2f
154x3
154x3

Last WOD before SE CrossFit Challenge, should be fun!!

Bwt: 135

133
138
138
138 (only got one, failed on the second rep)
133

we did this on 080420, if anyone is interested in comparing loads.

#56

The Butterfly kip files are 40Mb or so, and I doubt your system would let something this big through. I'd be happy to copy it to a CD and mail it to you. If that works, send me an email with your APO address.

Dave T.

Still working back to full routine.

Ran 5k
105
105
105
115
105

32/m/210/6'5"

155
165
170x2
165
165x2

Grueller # 39-

Some folks have weighed in with good advice and info...the nurse is sounding a little confused on this topic. If your blood iron levels were high regular whole blood donation would be a smart, therapeutic approach to dealing with it, not eating pasta! It sounds like you are doing aphoresis (platelet) donation which is a different matter.

Hemoglobin and hematocrit can be skewed by dehydration which it sounds like you might have had a touch of considering you just came from working out. We have also suspected that CrossFit might increase RBC count due to the severe oxygen depletion...just some conjecture that needs to be followed up. I don't see anything amiss aside from a confused blood bank nurse.

32/f/130/5'4"

Just now getting around to posting yesterday's totals...

Turns out the mile was actually 1,440 meters: 6:35
Reps:
Row: 20 cal
30#DB Thrusters: 18
20# MedBall Cleans:20
Double Unders: 73
PullUps: 17
Total: 148

Now just gotta SP.

have rested sufficiently since the "burpee incident" on the 20th.

WOD as rx'd
55
60
70
70
70 (failed-did two reps and couldn't get the 3rd one out)

31/M/153 95, 105, 105, 105, 115

22/m/135

65
85
95
105 (failed)
100

21/m/208

3x100
3x110
3x120
3x125
3x 125 (made 1, had to half push press the other 2)

115-115-120-115-115
oh well...

did this a few days back.

85-100-105-110-115.

introduced my cpl to crossfit last week with this one:

10 box jumps
50 push ups
20 box jumps
40 push ups
30 box jumps
30 push ups
40 box jumps
20 push ups
50 box jumps
10 push ups.

24" box, he finished in about 14:30, me in about 12:50.

semper fi.

It's only 10:30am and I feel like I've already had a full day of CrossFitting!

Took a CrossFit newbee through her introduction to CrossFit at SoCal this morning. I think I was WAY more excited for her than she was at first but I could see her getting pumped up by the end. I love it. She did a great job.

Then I did the SP WOD:
70, 75, 80, 85, 85 (2 then F then got the last one)

THEN Front Squats:
155 x 3
165 x 1
170 x 1
175 x 1
180 x 1 FAIL. So lame I should have got that but I tilted forward and dumped it :(

THEN: CF SoCals WOD
As Many Rounds in 20 Minutes of
15 65# Cleans
400 M Run

5 rounds exactly. I ran through the door at 20:10

What a nightmare. I only did the WOD because I know I need to practice my running. Man O Man It was as hard as I thought it would be but I was really concentrating on my Pose Technique. My legs felt pretty good :)

Thank you all for all of your input on my comment (#23). I have thought of a few of those ideas so I think I have my options down as to what to do about not being able to wear my FiveFingers in the gym.

1. Don't wear the shoes, but wear all of my firefighter turnout gear. Safety first, right?

2. Wear the shoes and tell the lady that until she can get off her elliptical while reading her book and school me at Murph, she has no opinion.

3. Make sure I puke on the floor every time I'm there.

4. Start working on my own garage gym.

I'll probably go with option 4 eventually... It is their facility.

M/44yrs/219 lbs/6ft (100kg, 152cm)

As Rx'd:
135x3, 145x2, 150x3, 155x3, 160x3, 165x2

m/27/197#

135x3
150x3
155x3
160x2f
150x3

M/47/6'/185 with gloves

3x125
3x135
3x145
1x155 2x135
1x145 2x135

"Jodi" 7:10
4 Rounds
15 Thrusters
15 Hang Power Cleans
15 Wall Balls
Jump Rope 100,200,300,400

Swim: 250yds 10:50
Spin 1 Hour

What do you before 8AM?

m/37/195

WOD:
95, 115, 125, 125*2, 115

Yesterday revealed a weakness (again) in thrusters. Not sure what the deal is with that, but decided to black box the 'why' and train to the weakness...

95# thrusters, 50 reps for time. 7:00

145
155
165
175 pr
180 only 2

75 push ups
65# SDLHP x 50
50 Bench dips, feet up
50 Asst pull ups
25 HSPU

=20:52

Soccer game tonight
Erin

This turned into a frustrating day of technique work.

Since starting CF I developed a bad habit of elevating and rotating my left scapula well before lockout when shoulder pressing. I'm convinced, that this led to discomfort associated with the ulnar nerve. My only evidence for this theory is since being super vigilant of my left shoulder, all my symptoms have disappeared.

1. 50
2. 55
3. 55
4. 55
5. 45

The light weights made me feel pretty whimpy but my technique is looking much better and I didn't have any discomfort.

115
120
125
135f
125

WOD as rxd:

115, 125, 135, 145x1, 145x1. Finished with pushpress to failure, then jerk to failure at 145.

About where I was last time, although 135 felt better than before.

CFWU x 3

45
75
105
125
135

VERY happy with this performance. I honestly can't believe I pressed 135 x 3. Maybe adding the HSPU to my warm-up has helped a good bit with my shoulder strength.

LADIES!! Been looking for some weight lifting shoes like the ones the girls are wearing in the pic. Anyone have any info on where I can find some like that? Sure would appreciate any help. Had no luck so far.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

95
115
135
135(2)
135(1)
145(1)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

150/M/30

135x3
140x3
145x3
152.5x1
150x2

5 Min speed bag & 5 Min heavy bag for run
SDHP W/ 20K kettlebell 33 for rowing
30 lb Dumbbell thrusters 26
12 lb medicine ball cleans 30
15 tuck jumps, (quads trashed from thrusters, cleans and Jason)
21 Pull-ups, (lats trashed from Jason)

Today’s Work out
Have not done Presses since the 80’s so I did them until failure
20k x 3, 30k x 3, 40 x 3, 50k x 3, 60k x 3, 70k x 3, 80k x 3, 90k x 1
m/50/220

F/40/5'2/123

shoulder press
45x3
55x3
60x3
65x3 (pr)
70 failed
65 failed
60x5

back squats
45x3
65x3
95x3
115x3
120x5x3

power cleans
45x3
55x3
67x5x3
72x2

40M\190#\5'7"
ran 400m
CFWU X 3

As Rx'd
95, 115, 135, 155, 175

Followed up with a 195# press; failed @ 205.

Cooled off with 3 sets of 10 pull ups and 5 HSPU.
Did 5 Bar MU's. I seem to have a bit of a swing and the VID posted looks like the guy does a straight pull...maybe im doing them wrong? Going to practice more with the rings and hopefully gain some confidence.

95, 115, 125, 130 (f on rep 1), 125 (fail on rep 3), 125

Single rep max is 135
Tariq

65
70
85
90
95 f

No equipment, but I had a great shoulder press type WOD at Lynne's Mom's house:

11 x 3 reps full ROM HSPUs, 2 minute break between rounds - used a chair and a stool against the house siding. Hands deeper than shoulders and full elbow extension at support.

Wore my Vibrams for this one.

pre: rom stuff some clean practice, press practice real light
post: not a lot, looking forward to the rest day

previous at this was 155
today: 135 did not count it, started at 155,155,165, 170 failed on the third about 2/3 of the way up, 155 then tried 175 single but was toast finished with skills at 45# to work on my stroke still a 15# improvement almost 170 was my old 1rm

Yeah Burpees, I mean rest day.

CFWU x 1

135, 145, 150, 155x1, 155x2

tabata t-mill 8 mph, 12% grade

CRAP!

I was shooting for 185, but slammed into a wall at 175. A big thick one that certainly wasn't going anywhere. 1 RM is 185, and I couldn't even do that. I guess the stars we'ren't aligned, and I've been eating too much junk.

165, 170, 175X2 170, 150, 160

weak sauce

#12- I'd go with Grace to introduce someone to CF...it looks so easy on paper but its a killer/humbler

warm up: 45x10, 55x5
no dip, feelt flat
65/70/75/80/85(f)/80

95,95,95,95,95

warm-up
45#x5, 55#x3, 65#x3

75x3
80x3
85x3
85x3
85x3

First post on Crossfit.com, 3rd or 4th time I've done a WOD:

26/m/210

3x130
3x150
3x150
2x150 (fail on 3rd)
3x140

Age 36
BW 150#

As rx'd:

115 x 3
125 x 3
135 x 3
140 x 2
130 x 3

First post on Crossfit.com, 3rd or 4th time I've done a WOD:

26/m/210

(used dumbells)

3x130
3x150
3x150
2x150 (fail on 3rd)
3x140

age 25, 6'1" 205

did a warm up with 135, then:

3x185
3x205
3x205
3x215
2 1/2x225(that was rough!)

age 25, 6'1" 205

did a warm up with 135, then:

3x185
3x205
3x205
3x215
2 1/2x225(that was rough!)

37/m/5'11/165

85#-95-105f3-110f1-115f1 (finished each fail with push press)

46 / 177

big toe sprain hurt during third warm-up set (95-105-115) due to balance issues I guess. So I did 5 sets of max HSPUs. Sets started every five minutes. 7-7-7-7-6

31/M/6'0/195

Practice: Front Squats

Train: SP 5x3: 155-165-175(x2)-165-170

Post: Attempted butterfly pullups, hard to get rhythm down. Max Dips.

20/m/68'/148lbs

35-45-50-60

First time ever doing this kind of workout. Fun, fun, fun!

Warm up:
1/2 mile run
SP 45# x 10

Rx'd:
95# x 3
105# x 3
115# x 3
125# x 3
135# x 2 (couldn't get last rep so I did 1 more to make up for not getting 3 the first time)

After:
70 sit-ups non-stop
1/2 mile run

Very new and loving it!

merged yesterdays and today's together...

mile-7:50
thrusters-37
subbed row with bent over rows with 95lbs-30
cleans-40
pull ups 30
subbed chest press for jumpropes-had no rope-75lbs-100

Press-95,115,135,135,135

Transition time killed me..but great workout

120/120(f on 3)/120/120/120(push press on 3rd)

Thought I was starting with 110 but didn't add properly, each set of 3 was a struggle.

did 25 ghd sit-ups and 25 back ext. in between sets.

finished with 2 mile run in 13:26.

CFWU x3 (Sub graviton BW-100 for PU/Dips)

First time with Shoulder Press on its own.

45/55/65/75/80#

400M Run 1:39
CFWU x3

WOD: 95, 115, 135, 155, 175(f), *195
on the 175 round I got the first rep, failed half way through the second rep, reverted to Push press for last 2 reps.
*195 was 3 push presses just for fun.

3 rounds of:
10 PUs
5 HSPUs

practiced the "butterfly" pullups and bar muscleups after.

42yom / 150

115, 125, 130, 135, 140

Very happy to get 140x3 last rep was a struggle but managed to get it slowly but surely.

Post - Hang Squat Clean 5x5 up to 155

26/m/190

95
115
135
145
155 (got one solid rep, no cheating, then failed on the second)

did anyone else get really lightheaded when the weight was overhead?

m/37/182

rxd

135 x 3
155 x 3
165 x 3
175 x 3
185 x 1

Finished with 3x10 pushpress at 135, misc. shoulders, and kettlebell swings

28/m/189

145-145-150(f)-150(f)-147(PR)

put 150 up twice, failed on the 3rd both times

30/m/200#/6'3"

135
135 (2x then Failure)
130
130
135 (2x then Failure)

M/45/154

75X3
85X3
95X3
100X3
105X3

Shoulder Press (wt. in Kg)
50/3
60/3
70/3
80/3 x2

Practice Push Jerk and Split Jerks from the rack 50 kg

"Grace"
135 lbs Clean & Jerk (I used 62 kg which is approx 136.4 lbs)
30 reps for time

TIME: 8:12

M/29/205

95/105/115/115(failed on 3rd rep)/110

Hey...yesterday was my first time following the WOD exactly as prescribed...feels good, and now can't wait for a hero workout!!

27/M/163/5'7

105/115/125/135/145F/140X1

Thanks to Sofa for pushing me.

Rocketman, I need more pressing power!

155
165
195 (2)
175
185 (2)

Not as heavy as I had hoped, I'm still getting used to doing these while standing up. The push/shoulder press is demonstrating everything is better standing up!

ncsheepdog--48/m/160...95,105,115,125,135(F),125
hosedragger998--28/m/230...95,105,115,125,135,
140(F),125

ncsheepdog--48/m/160...95,105,115,125,135(F),125
hosedragger998--28/m/230...95,105,115,125,135,
140(F),125

19/m/156/5'6"

95
115
125
130x2
125

I have been crossfitting pretty religiously for about 8 months now and loving every minute of it. After finishing my collegiate baseball career I really had no desire to spend hours on end in the gym trying to stay in shape. My only concern is no matter how hard I push myself on the workouts, I don't feel like I am making any sort of gains, in strength or endurance. I am 6'1" and about 230lbs (I weighed in at almost 240 for my senior year and was in much better shape than I am now). Obviously I expect to not be as "BB" strong as I was when I played, but it seems like I only continue to get weaker.

My question is does anyone have any suggestions as to why this is happening or what I can do to remedy the problem. My goal is to come down to a much more realistic weight of ~200lbs but still maintain some quality strength, but as I stated before, I feel as if I am sliding down a hill into the land of the unfit and it's freaking me out!

Please help!

male 35 y/o, 149#, 68"

WOD as rx'd.
75, 95, 100, 110, 110

36M/5'11/194

Shoulder Press

3x95,3x115,3x115,3x105,3x105

A little sore from yesterday, I wanted to lift more weight but didn't want to risk injury. I'm sure a rest day will help.

WOD on fire standby Lake City Florida: 500 Squats, 16 min.

WOD as rx'd
95, 115, 125, 135f, 125
Did some KB presses after the barbell work.

23/m/185

as rx'd
95,105,115,120,120,120 (I added an extra set)

As Rx'd: 95-105-115-125-135

WU on VersaClimber, stretch, HGD: back 25, abs 25,leftside 25,rightside 25.
90# X3 wu

150#,150,150,150,155

3min rest between sets

I didn't have the mojo today

29/f/5'9/135

42-42-45-45-47 (split 2/1)

previous 3-rep max 42

115
135
155x1
135
145x1
JSS KdGII, Iraq
I wish I had my bar and bumpers

135-135-140-140-145

29/m/180

As rxd: 135,140,145,153,155

135 x 3, 145 x 3, 155 x 3, 165 x 3, 170 x 2

I want to thank everyone for all the information provided, I really appreciate it. You guys are great people. Go CrossFit!

Ciao!

My hands are really missing their epidermis after this past week. They're thankful for pressing-type movements instead of pulling.

Shoulder Press
135(2)
135(2)
125
125
125

Question: On the last rep of the last set, the bar stalled before I could get it past my forehead. I cocked my head slightly to the side to facilitate getting under the bar. I managed to lock it out but is that just a little too shady?
What do you all think?

As Rx'd
125
135
145
155
160

45-55-55-65-75 (last rep a push press)

#267 PG - yup, too shady; but hilarious and innovative.

115
125
130 (PR maybe)
130
130

+HIT 0:45@95#

135x3
155x2 (f)
145x2 (f)
140x3
135x2 (f)
130x3
125x3
125x3

M/20/6'1"/195

Happy with form today.

As RX'd: 65, 95, 115, 125, 135 (Failed on 3rd), 125.

23/m/175

75
85
95
105
110(f/1)

M/53/6'2"/230 lb.

As Rx'd
95x3
135x3
140x2 (f)
140x2 (f)
140x3
135x3
135x3

m/33/188

95x3
95x3
105x3
105x3
115x3

#254 Devin, i'm sorry and not trying to be rude in any way, but I'm skeptical about your story. If this program is good enough for some of the world's most elite athletes, its probably good enough to keep you fit. How have your pull-up numbers improved since you started? Do you push as hard as you can through each workout? Do you get sore after workouts?
Unless you were training differently than every baseball player I know or have seen, I do not see how your endurance could not go up? Baseball isn't exactly known for its incredible endurance athletes. I would guess your relative strength to weight ratio is at least improving, even if you were a monster before from barbell training. It appears to me that crossfitters are characterized by their high relative strength to weight ratio, and this could become your new measure of fitness.
One indicator of whether or not this program is failing to get you fit is if your benchmark workout results are getting worse. How are they coming along?
Not that I am the diet expert or anything, but if what you say is true, I imagine your problem might rest with your diet. Maybe way too much beer?

Anyway, i'd be interested to here your responses to these question.

M/36/5'10" 201

As Rx'd
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3

Started out to light, did work on heavy bag yesterday and thought a would have problems with this. Next time I will start 150 and work up from there.

F/30/5'5"/138

As rx'd
95
105
110
115 (failed on 3rd rep)
110

Going out into central park to run some 400's now - weather in NYC is too nice to pass up.

F/30/5'5"/138

As rx'd
95
105
110
115 (failed on 3rd rep)
110

Going out into central park to run some 400's now - weather in NYC is too nice to pass up.

Me: 41yo/M/5'10"/176lbs

Warm Up: Greg A's Warm Up + Shoulder press 95x6,105 x5, 115x4

WOD: Shoulder Press

120lbs x 3
125 x 2-1
120 x 3
120 x 2-1
120 x 1-1-1

Cool Down: Jason 24:58

Now I have to admit to myself that when I first started doing CFT's I must have been incorporating some knee bend into the shoulder press. I say this because my one rep max was 135lbs shoulder press about 4 months ago and since then I have read Starting Strength and have been watching shoulder press videos closely. I have really cleaned up my technique and I am now breathing correctly and getting as much as I can out of the press and now my one rep max is 125lbs, maybe 130 at best. I have lost weight thanks to the zone (20lbs) but I do not think that the weight loss can account for this loss of strength when every other measure of strength has increased (Dead Lift, muscle ups, etc)

Also, Nick was at the gym doing the WOD, excellent work on that last set Nick! very nice. My lady Lysa is also cleaning up her shoulder press technique and getting strong quickly, great job my love :>)

Have Fun, Train Hard,

Billy

198/26/yom.

60kg/65/70/70/70 F 3rd rep.

Good to be back to pressing but plenty of work to be done.

30 yom
128lbs
95x 3
95x 3
105x 3
115x 3
95x 3
Total 1515

m/26/6-4/215

135
145
155
165
175
185 (f) on first rep. 180 is my pr for one rep

50/50/50/52,5/55(kgx3)

exactly same as last WOD 20/4.

As RX'd
135
155
165
170 x 2 (fail)
170 fail
135 x 6

nothing to be proud of :(

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

Not bad I guess. This past winter I was doing 150 for sets of 5, but I was also about 15 lbs fatter.

Same weights as 4/21 ??
120lbs x 3 reps x 3 sets
Focused on Full Shrug @ the Top

136,141,145.5,148.5,151(2),151(2)

bwt-165

Whooo!

28/m/195

115-125-125-135(2-F)-130(2-F)

Keep on keepin on!

#254 after just several weeks of CF I've seen huge changes in my overall stamina and strength to weight ratio... not to mention looking more cut. Mind you I may have lost a little size from the days of static free weight training, but it seems to me that CF is about raising the level of how far you could push yourself on a daily basis. Yeah the workouts are a lot shorter than a lot of us have used in the past, but you have to, as they say, "Go big or go home," everyday to get the results you're looking for. Also, doing the warm-up religiously and watching the diet has seemed to be the foundation upon which the WOD is built.

152 x 3
157 x 3
162 x 3
167 x 3 (PR)
172 x 2/f on the 3rd

This was my first time doing sets of 3 on the press. Did not complete this WOD last time it came up on 042008. Really happy about my performance. My PR on singles is 195# so Im anxious to see with being able to press 172 twice if my 1RM has snaked above 200#. Still working on my goal of hitting a 1000# CFT. I'll probably do a METCON based WOD this evening, maybe something off of the CrossfitEndurance website. Trying to hit one endurance, Metcon based workout and one strength based, ME workout each day.

http://games.crossfit.com/
registration is open again...

25/F/5'8/130

65
75
80 (1)
75
75

135
145
155(2)
150(2)
145

Shoulder press 3 (115)-3 (125) -3 (135 – only 2 reps, still a PR)-3 (115) -3 (125 – 2 reps).

Practiced OHS, double unders, ran a couple minutes, that was it.

140-150-160-170-170
then 3 sets 135 5reps-7-6

then misc gymnastic workouts

Soccerman,

Thanks for the input! When training for baseball I was doing a lot of Oly. lifts and was making fairly good gains with them. As far as endurance goes, I make no claims to ever being, or having, great endurance...(even when I played soccer in high school, I was the goalie), but my baseball coach had some weird obsession with absolutley running us into the ground...

I am sore after a good portion of the workouts so I know I am breaking my muscles down and pushing myself, but my numbers really aren't going way up. As far as the strength/weight ratio, that's where I am confused (for me). I will be the first to confess I don't have a great diet, but the quickness to which my strenth is dwindling is freightening...and it's not like I am losing a ton of weight either...is this purely a lack of dedication to the zone? Or am I approaching the workouts improperly?

My pull ups have remained similar to when I started, probably about 15-17 (max)...just figured out how to kip, but leg strenght, shoulders, and even chest (dips not bench) are all declining...

I appreciate all the input and sorry for the long posts!

34/M/135

Shoulder presses:
85 x 3
95 x 3
105 x 3
110 x 2 (failed on 3rd rep)
105 x 3 (jerk presses)
95 x 3

The two reps at 110 were a PR

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

Shoulder Press
105lbs x 3
115lbs x 3
125lbs x 2,F
120lbs x 3
125lbs x 3
4 minutes rest per set. Foam roll after.

Just started the WODs this week:
M23/5'8"/210

155x3
165x3
185x3
195x1(f)
175x4

Still had some energy so I did the same 5 heavy sets of 3 on the straight bar shrug, then hit the bike for awhile.

95 X3
125 X3
135 X3
95 X3
115 X3

Then 135 X3 Push Press.

f/25/120

55-65-70-75-80(1 rep-pr)

#254 Devin: It sounds like your body may need a rest...I'd recommend taking a week off and of course improving your diet in any way possible...u dont have to go zone crazy but just replacing mcdonalds w/ subway or a burger and fries w/ chicken and veggies at a restaurant...any little thing helps...if youre still declining after a week off, there might be something medically wrong w/ you

105-110(f)-105(f)-100-105(f)

sets of 3
155
160
165
f(170)
f(160)
145

58 y/o m 164lbs

95
105 (failed on 3rd)
100
100
100

58 y/o m 164lbs

95
105 (failed on 3rd)
100
100
100

cfwux3

As rx'd

115
115
120
120(f)
115

45/182

133
144
149
155
160
162 for 2

Last time 160 for 3 was my best so about the same this time. The 3rd at 162 just wasn't going.

Afterwards did Tabata treadmill at 12% grade, 8 mph.

Then some handstand practice. I called my wife down to watch and give pointers (as much as I hate advice) and in 2 seconds she made several observations that made some significant improvements. Now I have to find a way to thank her with out letting her know she was right!

165-185-185-175-170

Failed with third set of 185

33/m/205

115
125
135
145
140

then ripped a huge hole in my left hand doing sledgehammer drills with brother. awesome.

28yrs/165/M

155 (for all 5 sets)

m/40/145/6'

135 warm up
155
160
165
170
175
185

33/M/189

125
135
145
155
160 x 2

CFWU X3

95 X 3
115 X 3
125 X 3
135 X 1 missed 2 and 3
130 X 3 (everything i had)

great workout to see the improvement.

135#
135#
145#
135#
125#

Anyone have any other "good" recipes for the zone diet?

SP 3-3-3-3-3

135-140-140-145-150(2reps, failed 3rd)

surprised I got 150 twice because
that is my 1RM PR

f/40/153/5'8

shoulder press

22.5kg x 3
25kg x 3
27.5kg x 3
30kg x 3
32.5kg (f)
30kg x 3

50KGx3
50KGx3
54.5KGx3
59KGx3
59KGx3

back off sets
40kgx8
40kgx7

Oh overhead pres how thou mocks me

115, 115, 120, 125PR!(hooray! the last rep took around 1 minute), 130 f (1)

The strict press makes you look lame (the squirm) opposed to the jerk which looks extemeley cool.

I think the day I started thinking Oly lifting was awesome was the day I realized I was a crossfit addict.

95-115-135-135-135

bwt: 182

#254 Devin: I second #304. Sounds like classic overtraining/overeaching.

How cool is OPT for sticking to the main-page WOD's a couple days out from Albany?
Answer: Very.

f/39/160/5'10"

65-70-75-75-80

Firehouse workout... Afraid to really push myself because I had no bumper plates.

BW:145

115-115-125-125-135(F)

42/5'8"/184#

152/172/182/192/197x1

192 went EASY! I was surprised 197 felt so heavy.

29/m/195

95
110
120
125x2
120

Ok, so i just started up, and i am a SCRAWNY college student. m/6'/153 lb. (scrawny, right?) On my limited income, i need to know how to do a good diet. I avoid fast/instant food as much as my income can support, but i can't seem to get enough protein in my diet. Is it bad to take protein powder (specifically ON gold standard) to compensate?

111 (50 kg)
122 (55 kg)
126 (57.5 kg)
122
122 (failed 3rd lift)

m/43/175

115
135
145
155
165 x1 failure 155 x2

27/m/182

130
135
140
135
130

Abbreviated CFWU X2

WOD:
125-125-125-125-125-125

Thanks Coach!

I started with a warm up consisting on running 500 meter in 2 minutes (I need to strengthen my running), doing 2 sets of Overhead Squats and 7 reps of Pull Ups. After that, WOD, as RD'D!

3x45 kg
3x50 kg
3x50 kg
3x50 kg
2x50 kg (failed on third)

I love these strength WOD! As Rx'd:

65/75/85/95/100(f)/95

When I failed the first attempt at the 100lbs I went back to 95 to feel better about ending my work out on a postive note. I got the three reps again but was determined to press 100lbs. I threw the 5lbs back on and managed to squeek out a single press. The PR made my day!

42/f/120
55
60
60
60
60

Well I did 1RM deadlifts today knowing that I'm pretty beat up from 3 previous WOD's in 2 days so I guess I got what I expected. I worked ever so slowly up to 379x1 and then failed at 384. Whole body, especially posterior chain, just fried and my CNS was like a dying guppy, I had nothing. I took tons of rest between sets but I couldn't fire the muscles the way I needed to, but it was a good learning session regarding how one feels when they add in some extra training sessions. Only one way to go from here; up!

48/m/140
95
105
115
125x1
120x1
worked on OHS
65x3
85x3
95x3 pr

I just start Crossfit a month a go and it is fenomenal, there is no crosfit gyn around here but I´m training on the werehouse of my business...

150Lb, 155Lb, 160Lb, 165Lb, 165 Lb

m/37/175/6'2

body so sore today! Thank goodness for a ME WOD.

90
111
121
133
138(f)

should have started with higher weights but......

29/f/113

75-80-85-90(PR)-95x2(f)

pre: wux2
mid: max reps double unders 20-20-25-15-15
post: 3x25 sit-ups

going to sushi tonight, only have 1 block meal left, any ideas on what i can have? what is that 1 tiny little piece of salmon or tuna no rice and 2 bites edamame and a drop of oil? grrr.

75-80-85-90 (fail on 2nd rep)-85 (fail on last rep - tired)
My 1 rep PR is 95.

46/M/185
115
125
135 failed on 3
130 failed on 3

3xCFWU at Durham Globo -- dude stood on the Gravitron for 15 minutes admiring himself.

so ....
85
95
100
105
115x2(jerked and made #3) PR
M/50/268

25/M/205
135
155
185 (had to push press on the 3rd)
165
155

44/76"/191

CFWUx3x15

95/105/105/105/105

1/2 mile warmup and cooldown @ 8 minute pace

New to CF so didnt know limitations for this exercise:

1-75
2-85
3-95
4-95
5-100

24/m/180/5'7

M 5'10/37/165

CFWUx3

Shoulder Press 3-3-3-3-3

95-105-125-105-105

had to push press 3rd 125 and 3rd of last 105

4/21/08 - 110x3x5

Today:
105x3
105x3
110x2
110x1
105x3

28yo, 5'11", 172lbs

105
115
125
125
125

M/48/150

85-95-100-105(1)-95

50-100 single-unders between each set, working on technique.

Funny story. In the locker room after WOD I got dressed, bent down to pick up shower sandals, stretched, and tore my dress shirt across my lats (1 year old shirt--not really all that impressive). Teenager in the locker saw it; you should have seen the jaw drop. Priceless. He booked out of there in a hurry, I guess just in case I started to turn all green and such.

Yep. Crossfit...is it in you?!

m/24/6'1"/219

I think that I was so glad to be giving my legs a break that once I got started I just couldn't stop... so I am calling the first 5 sets part of my WU.

WU
45x10 Shoulder Press
10 Pushups
45x10 Shoulder press
Then Shoulder Press...
85x3
90x3
95x3
100x3
105x3

WOD
Shoulder Press
110x3
115x3
120x3
125x3
130x2 (failed on the 3rd rep)

Shoulder press:

127 x 3
132 x 3
137 x 3
142 x 2 (failed 3rd rep)
142 x 1 (failed 2nd rep)

CrossFit first timer

110
130
130
120
120

105 x3
115 x3
125 x3
135 x3
145 x3
150 x3

m/46/175

95 x 3
105 x 3
125 x 3
135 x 3
140 x 3

First time actually doing it correctly after watching all those videos on it last night, I highly suggest watching them, alot of good tips.

Ran 4.7 miles afterwards in 36 minutes, keep up the good workouts Coach!

Jodi (F/29/110)
Mobility Drills

Run 1 mile

Two minutes of each:
Row
45 pound barbell thrusters
20 pound medicine ball cleans
Double Unders
Chinups

Run - 8:26
Row - 23 calories
Thrusters - 18
Ball Cleans - 17
Double Unders - 75
Pullups - 33

Total - 166

WU: x-c run a few miles, CFWUx3
WOD: nothing heavy enough so I did max non-stop reps w/ 2x45 lbs DBs: 8-11-10-10-10

45x7
95x5
115x3
135x3
135x3
145x2(couldn't get 3)
135x3

Holy cow... #99 can tell his weights down to the ten millionth of a pound. That's pretty impressive.
32/m/192 lb
cfwu x 2: o.h. squats w/ 45 lbs, pull-ups w/25 lbs., and dips w/ 25 lbs
135-3
145-3
155-3
160-3
165-1(what happened?)

Did Tuesday's WOD first, then this one after I got up off by butt:
As rxd: M/28/145/5'9"
90, 90, 100, 100, 100

100x3
100x3
100x3
100x3
100x3

second day

40/m/5'8"/201
3x115
3x130
3x130
3x130
3x135
Can do better, should've done better, will do better

Where's the compare to link. I love to go back and see what I did last time.

95-115-125-135-135 (failed on 145, then couldn't do 135, did 3 push press and focused on coming down slow)

85
95
105(f on 1st)
100
100 (f on 2nd)

M/26/5'9"/180

115
120
125
130
135

135
155
165
165
155

65
85
95
100
105 fail on 3rd

Livestrong!

M/26/5'9"/180

115
120
125
130
135

trying to practice oly lifts

Snatch: 95, 95, 105, 105
C&J: 95, 135, 145, 165f on jerk

WOD as rx'd:
95, 95, 95, 100, 105

135 - 145 - 155 - 160 - 165 (dont think I could have gotten 170)

Finished with max reps HSPU of 20

32 yom 240 bwt
bike 10 miles
wod as rx'd
135/145/150/155 failed after one rep/155 failed after one rep
bike 10 miles

worked on butterfly kipping pull-ups also

95 x3
115 x3
120 x3
105 x3
115 x3

ran 2 miles

#361 Joe C
This was last done on 042008

M/27/213

Ran 5K first, 23'29 (PR)

135-145-155-165(failed second 2)-165

max out @145 - 8 reps

85,95,115,125,115

I don't know why, but for some reason I had 5 reps in my head while I was at the gym, and I was pissed cuz I felt like a wuss when I was only able to do 3 reps on my last few wts. Now that I realize it was 3 rep maxes I'm pissed I cashed myself out on those 5 reps! lol. You can't win.

135x5
135x5
140x5
145x3
150x3
155xF
155x1

37M/5'10"/165#

As Rx: 95-115-135-140-140

Coach Rippetoe's vids helped me tremendously.

135
140
145
150 ( 2 reps, 3rd req'd a push press )
140

ran 4 times 800m at 5min/mile pace....
legs feel so heavy right now....

Comment #361: here is a great way to track your progress: http://www.logsitall.com

Comment #367: what?!?! Another Sparky? This cannot be! Wait until I tell sparky...heh.

Went to the message therapist today and I feel like a new man. i was told i would be faster AND stronger if i continued deep tissue work. lets see what next week brings ;)

Crossfitting in South Portland, Maine

95
115
125
135
140

21.m.134.65"

As rx'd
115, 115, 115, 120, 120

46/M/196

120,140,150,160,170f(2)

95x3
115x1
105x2
95x3
95x3

30yom, 5'9", 160#
115
135
140
145 (failed on 3rd rep)
140

45/M/6'/180

DID SOMETHING DIFFERENT!!

5 ROUNDS OF PUSH-UPS , PULL-UPS AND BAR DIPS.

ALL SETS FOR MAX REPS WITHOUT PAUSING...UNBROKEN.
1 MIN REST BETWEEN EACH SET.

PUSH-UPS: 63 , 26 , 20 , 18 , 20. CHEST TO FLOOR
PULL-UPS: 22 , 10 , 9 , 7 , 6. DEAD HANG
DIPS: 24 , 19 , 15 , 13 , 14. BELOW HORIZONTAL

TOTAL: 286 REPS.

THEN DID ONE, ONLY ONE SHOULDER PRESS AT 142 POUNDS. IT FELT LIKE 200 POUNDS... NOT THAT I WOULD KNOW WHAT 200 REALLY FEELS LIKE.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

30/m/210/6'1

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

130 # X 3
For all 5 rnds.

3 mile run
23:28
the WOD
3 x 135
3 x 125
3 x 3 x 115

42/169

95
120
130
140
150 2/3
160x1 - Normally I can get at least 165 for a single rep and single rep PR is 175 but 160 barely went up after doing three reps at each weight.

Post - Practiced butterfly kips and did some rowing

66-m-175
It was such a beautiful day I decided to run in thew mountains. Went 5.5 miles from 6200 feet to 8000 feet, I went a back trail called "Two Fingers" and wound up 75 yards from Mitt Romney's house. Two guys in camo popped out in front of me and scared the crap out my dog and I. They told me I was allowed in the area, asked me my name and address, and then told me I had to go back the way I came. So needless to say I did.
Total time for the 11 miles,including a few minutes with the boys 1:49"

Press x3:

135, 140, 145, 150, 155, 160 (failed on 2).

cfwu x 2

185,185,205,205,205

good numbers but on a smith machine.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

95
115
125
135 (2)
125

20/m/169

115
125
135
135
130

Left shoulder is sore after trying to do Murph yesterday. Dragged myself through the shoulder presses today at:
95*3
135*3
145*3
150 (F)
140*3
135*3
135*3

Warmed up with 65#*3*15 Thrusters

75, 85, 90, 95, 100

All with good form. Fired up!

My legs are absolutely fried from the last 2 days. I can hardly squat down. Worked at the Y all day for Brenda and then hit the press after work.

M/19/188/5'6"
135-135-135-135-135

Ugh. I used to not suck at overhead lifting.

Tabata Jumping Pullups - 20.

95, 105, 115, 125, 135

M/38/150

46 - 6' - 210#

As RX'd

CFWU x 3

10 x 95 (Warm-up)

135 x 3
155 x 3
155 x 3
160 x 3
155 x 3

10 x 135 (For good measure)

I feel worked, looking forward to rest day...

Haven't went this heavy with shoulders, so we kind of scaled it back
70-10, 120-6, 140-6, 150-5, 170-1

M/34/225/6'3"

1st back squat 5 x 5 @
225
235
245
245
245
Then Shoulder Press as RX'D
115
120
125 (PR for 3)
125 (1, F)
120

Billy
I too struggled with shoulder press probably due to bad form. I was stuck with a max of 130 on my shoulder press for over six months (which I got on my first CFT the first week doing crossfit). I think gradually improving my form kept my max at 130 for what seemed like forever. Just the other day I put up 135 with perfect form and almost no warm-up. I think the gains are about to really start coming.
keep at it. good form over increased weight.

Bar Broke the other day and have not replaced it yet... so I did:

5 rounds of CINDY with 20# weight vest
10 C&J with 55# DB
5 rounds of CINDY with 20# weight vest
10 C&J with 55# DB
5 rounds of CINDY with 20# weight vest

time: 19:36

M/36/5'11"/200

CFWU X 3

8 X 65 (WARM-UP)

95 X 3
115 X 3
135 X 3
135 X 3
135 X 3

40/m/160
115/125/135-f/125/130/135-2f/115

39/M/191

As Rx'd (5 sets of 3)

135
135
135
135
135

45/M/178

As rx'd
135 x3 / 145x3 / 155x3 / 160x1 (f) / 150x3

155 x 3
165 x 3
185 x 3
195 x 3
205 x 2 (f)
205 x 1 (f)
195 x 3

29 yom 225#
as rx'd
185/205/205/205/205
failed on the 5th rep of the 4th set. reset and succeeded on the 2nd attempt

push pressed the 4th rep of the 5th set and push jerked the 5th rep of the 5th set

why can I do HSPU all day long but can't OHP my bodyweight for more than a couple of reps?

M/27/5'10/227lbs

Used CG. Tried to keep elbows foward and press like i would for the HSPU. Im stronger with wide elbows, but technique here was more important to me. I want to do HSPU.

135 x 3
145 x 3
155 x 2
145 x 3
145 x 2

Vance

Nice to not have a met con today

shoulder press
105 x 3
125 x 3
145 x 3
165 x 2 (PR)
160 x 2

Also, did bench press 3-3-3-3-3 today as well

185 x 3
205 x 3
215 x 3
225 x 3
235 failed

-got too tired, but still played with some pull-ups afterwards...a good day.

CFWUx1 then 3 rds of 1 min. jump rope/10 GHEs/10 situps/5 HSPUs
SP: 45x7/65x5/75x4

115/130/140(fail 3rd)/140(fail 3rd)/135

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

135# X3
145# X3
155# X3
175# X1 (fail)
165# X3

Decent effort. Fortunately I watched coach Rip's video. Made it alot easier.

Devin,

One last thing to say if you are overtraining.
I took 2 weeks "off" where I did 1 or 2 lifting days, and when I came back I had gained 35 pounds on my previous deadlift 1 rep max. Taking time off is not a bad thing, even if for just a week. My deadlift max increase shocked me, because during my post-graduation crossfit break my lifestyle was anything but healthy. I slept a lot though. Sleeping seems to be one of the keys to recovering and experiencing fitness gains, and I always try to eat a lot of protein intermittently throughout the day. Hope this helps.

CF WOD #27
3x 10 CFWU

Shoulder Press: 125/135/145/150/155 PR! Failed at 150 last time!

Then I worked on Back Squats. Concentrated on Hip Drive and Depth with some weight. Completed 3 sets of 10 at 155/185/225

Tested the 2 minute row on the local gym's C2: 29 cals.

Enjoy the rest day everyone!

M/22/6'1/185

as Rx'd

145 x 3
150 x 3
155 x 3
160 x 2(f)
150 x 3

tied PR

85 x 3
95 x 3
105 x 3
115 x 3
120 x 3

I rested three minutes between every set except the last one and I rested 4.5 minutes on that one.
- Chad

CFWU x 3

155 x 3
160 x 3
165 x 3
170 x 3
175 x 3
a few hours later
JT
21-15-9 HSPU, ring dip, push up, squat

95X10
105X7
115X5
125X3
135X2 plus 2 push perss
145X1 plus 2 push press
135X2 plus 3 push press

33/M/185

155
160
165 (3rm pr)
165
165

3rd rep of each 165 was very difficult, so didn't try 170, next time.

#357 Shawn

Thanks for pointing out comment #99. That's pretty funny and impressive indeed.

20/m/6'1/183

95
115
125
130(f)
125

95, 100, 103, 103f, 95f, 90, 95

41yoa
5'10" / 230lbs
95x3
115x3
135x3
135x3
115x3 (shoulder gave out had to lower weight)

125, 135, 140, 145, 150

41yom, 5 9", 175#

95
105
110
120
125

PR is 132. I'd like to get to 140 in the next couple of months.

38m 185
135
155 failed on 3rd, push jerk instead
145
150 failed on 3rd, pjerk
140 "

also did cleans (before presses)
185+2x front squats
185"
185"
190"

55
65
70
75F
75F

26-F-5'4"-129lbs

32/M/179/6'00"

Hardly any warmup

3, 3, 3, 3, 3 Shoulder Press

3x95
3x115
3x125
3x135 (2, 1f)
3x135 (2, 1f)

Dan D.
www.CrossFitStickers.com

25/f/5'6"/143

45/50/55/60/65x1

m/33/200
cfwux2
115,125,135,145,150(failed on 3rd)

m/36/181

CFWUx1 + 5x press @ 95#

105
115
120
120(2)
115

f/33/??

CFWUx1

21x 3/4 pood KB swings (working on form/skills)

m/27/225

135 x 3
175 x 3
185 x 3
185 x 3
190 x 1

m/27/225

135 x 3
175 x 3
185 x 3
185 x 3
190 x 1

Janet 49/f
She's Back!!!! After a bout with an illness

55,65,70,75,80w/assist, 75

Scott m/48
105,105,110,115.120(2)

Soccerman,

Thanks for the suggestions! I really appreciate. I will have to give something I try, 'cause I absolutely love Crossfit, just have been as thrilled with the results!

One last note...love the message board here! You're all an inspiration to keep at it! Today was just the first time I built up the courage to actually post something of my own!

m/28/165/5'11

40-45-50-52.5-55kg

M/46/145

CFWUx2
BWU with bar
55x7WU, 95x5WU

115-120-120-120-120

Got to 145 lbs.

95,115,115,115,115,115

bench 3 sets 185X5,5,7

60 kg
70f then 60
60
70f then 60
60

xfit begin: 5/08 m/42/5'11/199

having so much fun had to go back to the gym afterwork and do a second WOD, did today's this morning. I did Monday's WOD this evening: squats as rx'd, can't complete Power ups so did them modified, rings at ear level, jump assist to get to raised position: 23:31

45# all 5

a bit too light. didn't have anything b/w this and 65#(F). working on form.

CFWU

Situps to 10 degrees below horizontal, crunches on rounds 2 and 3 (my lower abs recover v slowly, it seems)
90# assist on pullups and dips

WOD
3-3-3-3-3 shoulder press

95
105
115
125F
115

as rx'd

75/85/95/105/105/100, took a couple of sets to find a good for weight for 3 reps

40 pushups and worked on kipping pullups

finished off with 5.68 mi run in 44:53 (7:54 pace)

30/m/5'10"/230

135
145
150
155
160(2/f)

BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBHB

CFWU X3

165
135
135
165
165

(standing up in front of head)

BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBH

125
125
130
130
130

90-94% of last 1rm.

Hand grip stuff post.

20/m/160/5'10

105 x 3
115 x 3
120 x 3
125 x 3
130 x F

35/M/192

115
125
130
135
140 (failed on #3)

First time on Crossfit...awesome!

Shoulder Press
95
105
115
120
125

27/m/175

135
140
145
155
165 (2)

31/m/180/6'2''

CFWU 3X15

110
115
125
145 f
130
135

Also PR'd with OHS @ 160lbs.

CFWU x3 with ghd sits ups and 5 min abs with heavy stretching,
55x3
60x1x1x1 Keeping with 'good form' over increasing weight, My husband was by my side cheering me on. lol GUYS WATCH out for how much you CHEER, I almost bit his head off when I failed on the rep the first time.., DIDN"t mean to, just frustrated at myself and took it out on him for a split second. WOW, Powerful stuff trying to defeat one's self. THank goodness I'm married to an awesome man and he new it was the endorphins talking and NOT ME!
55x3
55x3
55x3
Nothing like shoulder presses to make you feel WEAK! YUK
Lysa

50
50
50
50
50

F/29/128.5

need to lose 13.5 pounds, yeah man
and I want shoulder muscles.

SP 135x3, 145x3, 155x3, 155x2+J, 145x2+J, 140x3, 142x3, 143x3

J peaked at 55, her old PR.

Shoulder Press 3-3-3-3-3 reps

Post loads:
105-110-115-115-120
failed on third during final set.

M/29/221/6'0"

all weights in kilos

70-80-75-77.5-80

SP (in kilos): 40, 40, 40, 40, 40 (2)

Today also marks the first day I did the warm up pull ups unassisted. What a difference a week of Crossfit (and kipping) makes

SP (in kilos): 40, 40, 40, 40, 40 (2)

Today also marks the first day I did the warm up pull ups unassisted. What a difference a week of Crossfit (and kipping) makes

33/m/210

115
135
155 PR
160 PR
165 fx1, pushpressx2 soon, oh... so soon you will be mine

185 3
195 3
205 3
215 3
225 1

115/120/125/130/135

m/39/5'4"/143

111
116.5
122
127.5 (3rd rep spotter assisted)
133 (each rep spotter assisted)

as rx'd:
135
145
150
155
160

PR!

M/22/215

95/185/205(2)/195/185

25m/5'10"/185

110-3
135-2
155-f
145-1
135-3

Soccerman comment 400 shoulder press issues

Thanks for the comment, It is really frustrating for me to continue to be weak at the shoulder press. I think that is why it is in the Crossfit Total, it is just a difficult muscle to build. Thank you for your insight, I am glad that someone else out there is improving their form and discovering the same results. I look at Freddie C. and Tony B. when they did shoulder press and I am blown away! Some day I'll be there. :>) Thanks again for the encouraging words.

Have Fun, Train Hard,

Billy

28/f/5'4"/149

Warm-up:
400m run followed by 3 rounds of -
15 squats
12 push-ups
15 sit-ups
20 sec handstand

WOD: Overhead/shoulder presses
3 + 3 + 3 + 3 + 3
Loads (lbs) = 65 + 75 + 85 + 75 + 75
3 min rest in between each round

90-100-100-100-100

as rx'd the coach does still like us!

135
155
165
135 (to avoid failure)
135

the hardest part of going to an actual gym and doing cf workouts is wo's like this when im there for 10 mins and thy look at me like im lazy when im leaving.... I want to be like "if you only f****** knew" haha!

My 2nd WOD, and first ever standing Shoulder Press.

CFWU x3

20kg x15
30kg x10
35kg x5
40kg x3
40kg x3
40kg x3

m/44/178cm/72kg

135x3
145x3
155x3
155x3
160x1
155x1
145x1

M/28/190/6'0"

145x3,145x3,145x3,145x3,145x3

(cautious because of my back. Not really pushing it.)

Did 7 sets because I forgot what to do. A little extra never hurts

40 DB X 3
45 DB X 3
50 DB X 3 X 5

Could have done more but that is as high as the DB go that I have. Will be out of town this weekend so will do CF on my own and rejoin on Tue. Have a good weekend.

50kg, 55kg, 60kg, 65kg, 65kg

m/40/205

55kg
60kg
65kg
70kg
75kg
80kg (1 rep)

F / 70" / 28 / 175

Set 1: 111
Set 2-5: 100

Stabilization assist on 3rd & 4th rounds. Longer break before 5th.

One of my favorites. I decided to skip the WOD due to a really bad head cold and needing to save energy so I can perform at work.

95-115-135-165-185

120-125-130-135(x2)-135(solid!)
Continuing with a modified strength variation from starting strength and so far so good...

m/40/72/178
ran 8 miles at 59:45
5x3 shoulder press
95, 100, 105 (f on 3d), 100, 100

Well, I'm improving! Though it was six sets, but hey, makes me fitter : P Also did a short crossfit warmup, with 1000m row in 3:58

1: 25.0kg
2: 30.0kg
3: 32.5kg (Pr)
4: 35.0kg (Pr)
5: 37.5kg (Pr)
6: 35.0kg

135
145
150
155
160

115 lbs X 3 reps X 5 sets. This was actually slightly too easy. Should try it with 125 next time.

2@145
3@140
3@135
3@135
3@135

f/26/138

WOD
55*3
60*3
65*3
70*2 failed last one
70*3

My left shoulder only hurts when I do something like the shoulder press or thrusters and then it feels fine. Does anyone else have this problem?

I did a 10K in 56:10. Not my fastest, but my legs felt like led sticks after yesterdays WOD...
FF/PM PBCFR JimBo

51 yoa new guy, 5'8, 185

took three weeks off, for teaching assignments and vacation in Italy!

as RX'd:
95, 105, 110, 115, 120 (failed), 115

lower than PR's, but ok for such a long hiatus.

125
130
135
140
145

165/29/m/5.9

95,95,95,115,115

f/25/107

55-60-65-70(fail on 2nd)-67.5(fail on 2nd)-65

grrrr!!

MAWL

M - 115/130/145/155/160(2)

Finished with "Grace" for first time: 5:37 (Rx'd)

m/28/5'8"/170

First set used a 16kg and a 12kg kettlebell stacked on top of each other for 3 reps rest were bar
all 135lbs. First time military pressing in 5 years.
Did some swings knowing today was going to be a rest day

28 M 135/5.6

95
95
95
105
115

3x cfwu
95 x 3
115 x 1 (failed on 2)
105 x 3
105 x 3
115 x 3

40/m/176cm/71kg

50.0kg
52.5kg
52.5kg (PR)
55.0kg
52.5kg

I also did the OHS triplets from wo weeks ago. Embarassing results:
40.0kg
40.0kg
42.5kg
45.0kg
45.0kg

I can sumo deadlift high pull a lot more weight than I can snatch or OHS. Gotta work on this.
Practised hang snatches with 30kg focusing on jumping and landing on my heels. That helps.

And for a cool down I did 50 GHD-Situps and 50 Back Extensions before cycling home

M/30yo/68.5"/158#

Back Squat progression to see where I am at for upcoming Colorado CrossFit Games
135x5
105x5 snatch lands/drops
225x5
105x5 snatch lands/drops
275x3
105x3+5 Pressing Snatch Balance + snatch lands
315x1 (opening back sqaut weight is solid)

Played with Clean and Jerk at 105# for bar speed

Shoulder press WOD
125-125-130-135-135x2+pp

Mikes Gym Oly WOD
Work up to 85% of C&Jx1x4
4 at 175#

Work up to 85% of Snatchx1x4
4 at 135#

31/m/193

105
115
115
120
120

Did two workouts in one day.

As Rx'd 95,115,115,125,125
id say my sholders are the weakest party of me gotta keep tryin to get it up though good strenghth day

25/F/140/5'5"

Shoulder Press
3x 55, 3x 65, 1x 75, 3x 70, 3x 70
1x 75 (f), 1x 70, 1x 70, 3x 65

105,100,105,105,105

32/M/170/5'6"

135 X 3
155 X 3
165 - Fail
145 X 3
145 X 3
155 X 3

45/m/70 kg
2xCFWU
3 x Shoulder Press
37½ kg, 40 kg, 42½ kg, 42½ kg, 42½ kg
last time was 2,5 kg less each time

29/m/215
135 X 3
155 X 3
165 X 3
175 X 3
185 X 3

Haven't lifted weights in 5plus years so didn't really have a base to go off of.
Dumbells: 3-35,3-40,3-45,3-50,3-55

M/35/185

135,145,155,165,165(2)

I didn't feel strong today. Lifted early this morning, not really my thing. I always feel much stronger in the afternoon.

Afterward I did weighted pullups.
45x6,90x3,100x2,112x1,90x2,45x6

m/36/193

135-145-150-155F-145

95 x 3
115 x 3
135 x 3
145 x 3
150 x 1

115-125-125-135-115

male 31- 220- fat

10
50
70
90
90

M/32/6'2"/265

Push Press 3-3-3-3-3

155-185-185-185-205

It's been awhile. I am trying to get back on track with the WOD.

95, 115, 120, 125, 130

M/27/5'9"/165

First Post; 5th WOD; First time SP in years

95, 105, 110, 110, 115(1x), 105(1x), 95(1x)

65(till exhaustion - 12x)

125x3
145x2
135x3
140x3
140x3
concentrated on form to make sure wasn't doing a push press
want to press my weight before aug 1st. dont know.

Age 52/BW 250# single arm presses w/55# "big bar"
65/75/75/85/85 then finsihed off with 15 per side w/55#

115
120
135
135
135

Really trying to nail form...

95lbs,115,125,135F(got 1),130

M/25/6'6"/225lbs

3-135
3-155
3-175
3-190
3-175

M/31/6'1"/220

95 - 3
115 - 3
135 - 3
145 - 3
150 - 2 (failed on three)

I failed 150 for one rep back on April 8. This was a good improvement.

185-185-185-195(2)-185

Went back later and did some heavy singles. Got 215 once.

77-89-89-94-99

M/32/198

CFWUx2 (pushups for dips)
WOD:
135/145/150/150/150

21/m/180

Did 145x3
Did 150 twice

26/m/154

85, 95, 105, 115, 115 (failed, had to go back to 105)

135
165
165
165
165

age 36
BW 181

CFWU 2x15

135
135
125
135
140

Misread and did x7
Went to out of town gym - no oly bars, just dumbells

DB press at 24(each hand)/28/28/24/26/26/26kg

Post: L hangs from pull up bar 5x15 second, 30 second break between.

doubled up workouts today...this one was second.

95
95
105
115
125

Very pleased with these results!

m/36/170/66"

115
125
135
140 x 2 (failed on 3rd rep)
135

This is my first WOD after a long break due to a closed gym and an insane amount of work.

95
105
115
125 (only 2)
115

I also did some deadlifts and some squat cleans (both 5 sets of 3) just b/c I missed them so much...I sure hope that won't do me in for tomorrow's WOD.

Male / 110 kg / 30 yrs

110
130
130
130
130

135,145,150,145,145

115x3
125x3
130x3
135x3
135x2

M/36/140

@ home, 1/2 in. bar, 65,85,95,105(2),100,

m/29/192
135, 140, 145, 150, 155(2)
About 2 inches away from PR, but couldn't push it out.

26/f/5'2/130#

did the row/burpee WOD w/ Jennie yesterday, so made this up today.

breakfast: run 46 minutes = 6.1 miles

cfwu, warm-up presses 45#x5, 70#x5,

WOD:
shoulder press 3-3-3-3-3
85-90-95-100(2)-100(2)-95

o so frustrating not getting the 3rd rep on the 100s.

post: deadlifts
135 x 22
155 x 10
185 x 5
205 x 3
225 x 3
235 x 1

36/m/192
Colorado Springs

As RX'd: 50/55/60/65/70kg

70kg was actually relatively easy on the last set. I should have done another however was short on time for todays workout.

TheGoodShepard: I have a full Crossfit and olympic lifting setup in my garage. For ring workouts, I typically take them to the football field of a local highschool that overlooks the entire mountain range and do MU's from the goal post. When the weather is gloomy, I will workout at the 24 hour fitness facility on austin bluffs/academy. They have an olympic platform there of which is primarily there because of a good friend of mine that used to work there.

Feel free to give me a ring if you move into town and we'll hook up. Peace!

M 29, 190, 6'2"

Playing catch up from the other day, I did the Shoulder Press workout:

3-3-3-3-3:
155, 165 (f) 135, 155, 160(PR), 165 (f) 155.

Then I did the DL x 3 and HSPU max for 5 rounds:

225 + 7, 275 + 7, 285 + 8, 315 + 10, 315 + 9.

* I noticed alot of fatigue in the shoulders.. wonder why..LOL*

I know why I had a lower amound of HSPU's than normal.

I did get a newbie to do this with me today though.. he is motivated, he wants to do just one HSPU pretty bad.

140
160
170
180 1, fail on last two
175

still have the goal of pr one rep of 195 by july 1, getting close.

34 M 195

95
115
135
155
175

M/175/35

3x85
3x95
2x105
3x95
3x95

115
120
120
125(1)/120(2)
120(2)

Next time I'll do what anu (#77) did, and push-pressed those extra reps.

M/165/44

135
145
145
150
150

m/220/33/6"0

I thought it was 7 sets, so that's what I did...

135/145/150/155/160 (1 rep)/150/155

M/39/185

CFWU x 3

135
135
135
135
140 (2)

More better faster

m/40/150/5'6"

95
105
110
115
115

Shoulder press
3,3,3,3,3

last time went:
60,60,60,70,70-70 push press 70f

This time went:
50,60,60,70,70x5 PR!!
Then tried 80 (still haven't found my 2.5 plates) made it sooo slowly with a bit of a push press for the last few inches.

not my best showing

115
125
135
145(f)
135(x2,f)

29 yom, 180 lbs

135, 135, 135, 135 lbs

5x3x115

as rxd a day behind

also ran approx.2 miles after lifting... still working on recovery from multiple bronchitis and pluresi...yee haa.. felt good today!

140# 3 rep for all 5 sets.

95,105,115,125,115

115, 125, 135, 135, 145 (x2)

As Rx'd
95#
115# (wasn't warmed up yet...felt pretty tough)
105#
110#
115# (could have gone a little heavier)

Felt good overall.

95
115
135
135
145 for 1 then failed
135 for 2

3x 95, 115, 135, 155
1x 175 wanted only good form
8x 135
speedbag

-95
-100
-105
-110
-115x2

Did a warmup of:
55lb KB swing x 10
36" box jumps x 10
Ninja push-ups x 10
3 Rounds
10 Pull-ups

Then hit the WOD:

1-95
2-115
3-135
4-165
5-185(2-f)

Did a warmup of:
55lb KB swing x 10
36" box jumps x 10
Ninja push-ups x 10
3 Rounds
10 Pull-ups

Then hit the WOD:

1-95
2-115
3-135
4-165
5-185(2-f)

As Rx'd
95#
115# (wasn't warmed up yet...felt pretty tough)
105#
110#
115# (could have gone a little heavier)

Felt good overall.

115,115,125,125,135 x 3

111x3
131x3
153x3
153x2 fail on 3 131x1
131x3

27m/5'10/185

5/29/08 - 155,155, 160,160,161.5 (wow, major strength gains)
4/22/08 - 115,145,150,150,155

115#
135# - once, then 115#
125# - third time failure
125# - third time failure
115#

36/M/213/5-11

135
145
150
155
160 (F on X3)
160 PR

It's pretty sad when you look at the guy in the rack next to you and he is 1/4 squating the same weight.

Question -- Me and some guys here are new to crossfit. For this shoulder press workout, should the weights be increasing or decreasing from the first to the last set? It seems to me that the crossfit philosophy would mean that the weights should go something like (145-135-125-115-105) and not the other way around.

Any help would be appreciated.

115
135
145
155
165

32/m/220

125 3-3
135 3-3
145 3

I have only been doing CF for a few months, the last time I did shoulder press 1 rep I got up 145, so to be able to triple it I am pretty stoked. Also, I did not have my full mojo going today so next time I should put up quite a bit more.

Thanks

23/m/5'7"/148#

I had my height measured and it turns out I'm 5'7 instead of 5'9 like I thought.

CFWU x 3
1 warmup set at 45#

100
110
120
125
130

Barely made the last rep of the 5th set but got it up there. Still no bodyweight, but maybe it'll come some day.

M 35/226

160
160x2
150
150
150

1000 meter row
CFWU X 3

WOD
115
135
155(fail last rep)
145
155(fail last rep)

As Rx,d
maxed out on 67.5kg
Male 31 80 kg

CFWU x2

95
105
115
125(2f)
115

justin 33/m/215

135/145/155x1;2PP/165F;3PP/165F;3PP
shoulder still hurting

M34/86kg

CFWUx2 -D P7
WU: 20x10

45kg,47kg,50kg,50kg,52kg

95 95 95 95 95

39 /F / 148lbs/ 5'6"

65
75
75
75
80

Wasn't sure how this would go,...I started out on CF cherry picking workouts (mostly high metcom girls) and avoiding the lifts cuz I was afraid I was doing them wrong. I am v pleased to be advancing in my knowledge. Hope to get to a cert at some point. NEED someone local to help with technique.

M/38yoa/157lbs.
WOD: as rx'd:
135/145/150/155/160

28m/196#

warmed up with two rounds of cindy
shoulder press:
45x10 75x6
95x3
105x3
115x3
125x3
115x3

then i tried the tabata squats / 4 minutes of jumprope, it was nasty. then 50 doubleunders and 20 knees to elbows for fun.

36/M/170

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

Gold's Rosslyn, VA

95/115/125/135/135

39/m/145

3/95
3/115
3/125
3/135
3/145

should have started heavier!

27/m/5'11"/167

135
155
165
145
155

did Tues Morn. an hour or so before

5x3 Press

wu-65x8
95x5
125x3

set 1 135x3
set 2 145x3
set 3 155x3
set 4 160x3
set 5 165x1

A few days behind so did 0527 with a hour/half rest did today's

5x3 Press

wu sets
65x8
95x5
115x3

work sets
135x3
145x3
155x3
160x3
165x1

rest interval was partners attemps

26/m/6'4"/218lb

75x3
95x3
115x3
115x2
115x3

Shoulder Press 3-3-3-3-3 reps

BW 175

105,115,120(1,115,105),110,115(2-1)

28 May - Ran 4 miles in 28:44

29 May - Did this workout
115
135 (f)
125
125
115
115

Ran 1.5 mile

67, 77, 82, 82, 82, 87

47 5'10 195

cfwu

115 x 3
135 x 3
155 x 3
165 x 2
135 x 3

115/125/130/135F/130

m/37/175

2x5x45
5x65
5x85
5x105

Work Sets
115,120(failed 3rd rep),115,115,115

Binky
f/35/?
30,35,40,40,40

Chric C.
same warmup as me
115,115,115,115,115
There was some assistance throughout.

Frustrated last night. Why would I regress in this when I have been progressing everywhere else? Odd.

Worked up to 145x3, felt good.

105 110 115 120 125(x1 only)

39/m/275/6'

135,150,155,155,160

two days late

in kgs
50,50(2+f),50(2+f),50,50

CFWUx3
Burgener warmup
45x5
95-105-115-125 (failed on 3rd rep, and again after short rest)-120
95x5 warm down

155
165
175
185
185

then isolated shoulder workout.

46/m/160

On press machine at Sta.
30-elliptical warm-up
155
195
215 (f)
195
195

Caught up with this on Thurs.

CFWU x3

sh press:
95x3
100x2+push
95x3
95x3
95x3

135-145-155(f3)-150-145

95, 105, 110, 115, 120

115-115-115-105-105

Biked to work, gym, home (30km total)
135-140-145-150-145
All felt good, pushing behind once it's over my head has helped a lot.
Worked on knees to elbows... still not happening. 3x10 in the roman chair.

125-130-135-125-130

F/40/130

65-70-75(F on 3rd)-75(F on 2nd)-72.5

Got up to 135# for 3. Also did a couple singles. Got 150#.

$$$

Shoulder Press 3-3-3-3-3 reps

95-115-120-120-120

Saturday 5/31

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

85-85-95-90-90

95 x 3
105 x 3
115 x 3
115 x 3
115 x 3

145

EJEJEJJEJEJEJEJEJJEJJJEJEEJEJEJEJEJEJJEJEJEJEJE
M/35/170
135,140,145,150,150

m/30/228

135x3
135x3
135x1 1/2
135x3
135x1
115x4
115x4

Modified it slightly; Did 5 rounds of 5 reps of the following w/ 45 lb DB. (Still rehabbing my shoulder).

Strict Millitary Press (Heels together) immed. into
Push Press immed. into
Push Jerk

(90 seconds rest between rounds)

40/M/165

cfwux3

85,90,90(f),85,85,90(PR)

did six sets cause on set 3 I failed the first rep. Should have rested more between sets. I did 2 min. rests until the last set, then did 3 and made the 90 with little problem.

115,125,130,135,140

95x3, 115x3, 135x3, 140x1 had to PP last 2, 135x3

Its crazy how much of a difference 5 lbs makes!!

29/m/170

worked up to 155
failed on 3rd attempt on both 165 and 160

42/f/5'3/110

Barbell Shoulder Press 3-3-3-3-3
45-50-60-65(2)-65(PP1)-65-70f-70(1)

115/125/135/145(failed on 3rd)/125
-2nd wod today

m/30/161

105, 115, 125, 130, 130 - 2

failed half way up on third

40,45,50,55,60,65

32/m/220/6'3"

2 X CFWU

105 127 127 136.6 142.5(3rd rep assisted

70-80-95-105-115(fail)

Left shoulder was bothersome

Did WOD on 5/28 - just now posting
subbed Single Arm Dumbbells for press
30*5
35*5
40*5
45*3
50*3

115-125-125-135-135

105 last 34 sets

115
125
135
145 (failed)
135

running behind

KWOOD

95
105
115
120
125

31/m/145#

125#
135#
145#
155# x 1
125# x 5

Jennie: 26 F 160# 5'9"
SP: 75(3)-85(3)-90(3)-95(3)-100(3)

A few days behind..

40 kg-45-47,5-50 (pr)-52,5(f)

39m220

95-105-115(f)-105-110-110(2)

115 105 105 105 115

rope jump + GWU + BWU

50
55
60 2x
57,5
57,5

J

30# dumbbells

As Rx´d (kg): 46, 46, 48.50F, 48.50, 51

Done after the Metcon on the 080604
Amrap in 20 minutes of 15 pull-ups, 30 push-ups, 45 squats. (6 rounds)

cfwu x 3
135 all sets

43/m/166

135
140
145
150
155

tied PR, solid, next time go up

So I knew my shoulder wouldn't take presses, but I managed to convince myself that jerks would be easier on it. Boy was I wrong. Shoulder was KILLING me for like 3 days afterwards. So no overhead pressing for me in any form, I guess... :(

CFWU x 3 [deadhang/kipping ratio on pullups: 7/0, 5/5, 4/6]

Split Jerk:
45 x 5
65 x 3
85 x 3
85 x 3

RX'd
135
145
155 x 2
150 x 2
150

95 x 3
145 x 3
165 x 3
185 x 2 push pressed the last one
180 x 3

CFWUx3 with a few Muscle ups thrown in for practice.

All reps @ 60k. Good form.

95, 115, 135, 145 (3rd used legs) 155 (2nd and 3rd used legs)

Goal

MAX 195

24/m/185

95x3
115x3
125x3
135x3
140x2

CFWU

115, 135x2 then F then 115, 125, 125, 125x2 and 115x1

Took my sweet time warming up shoulders.
125-135-145-155-160/2

Missed 3rd rep in last set. Tried it again and only got one rep.

at home - 135-135-140-145-150(2)- 150(2)

135x5

175 lbs all 5 sets

34/M/77kg

1. 67.5kg
2. 65kg
3. 65kg
4. 65kg
5 65kg

105
110
115
120
125 x 2 (failed 3rd)

27/m/234

130
140
145
155
160

CFWUx3
135-135-145(failed on 3d rep)-135-135 (140 max last time)

m/34/5'9/176

Skipped WOD due to big bruises on triceps. Possibly tears from jumping muscle ups on Monday.

Swam instead.

95/105/110/115(fail after 2)/105

Considering 110 was my previous 1-rep PR, I'm happy.

60-70-90-110-110

M 36/64/157 Completed on 8 JUN 2008
CFWU 3X15
115,125,135,140,145

6:00 jumprope, cfwu x 2
95x3
105x3
115x3
125x2
135x1
125x2
115x3
105x4
95x6

135/140/145/150/150

26/m/5'9"/165lbs
CFWU 3x10
114-114(2)-110(2)-105-105-108(2)

105-110-115(fail)-110(fail)-100-105-110(fail)-100

105 x 3
110 x 3
110 x 3
115 x 3
115 x 3