One of my favorites.

Going overhead!

Can't Wait!

Thanks Coach -

Looking forward to this WOD.

3-2-1 Go!

Holly early post! Yeeeaaaahhhh more shoulders, still sore from last week... 3,2,1...go!

Great W/O. Love the overhead.

Set a 500m row PR tonight! 1:26

I'm psyched!

Great W/O. Love the overhead.

Set a 500m row PR tonight! 1:26

I'm psyched!

Nice.. Tough Love, the CF Coaching method. Looking strong Nicole. Miss you guys.

tough love!

Happy for a strength day again considering I still have one WOD to make up which involves 45 Squat Cleans and a few other items.

Thanks again to Lauren and Jeff for your help. Parcel arrived and the recipient is very happy with his gift. Will send a photo soon.

Games sound daunting. Good luck to all of you competing.

Boz coaches tough love like no one else.

Can someone let me know if it is okay to workout on the rest days? I understand that CF is very regimented, however, todays rest day had too much energy so I went for:
3 Rounds for Time:
50 jump rope (No DU, too much on Sat?)
5 pull ups
25 crunchs
400 m sprint
10 pushups
10 v-ups

18:46

Thank you in advance

love this workout!

#13
Of course its fine to work on the rest days. I do shifts, like a lot of the crossfitters. So not always practical to follow the cycle. Just listen to your body. You should know when you need to rest or just throttle back.

Geezus! I already suck bad enough at front squats/thrusters as it is; the last thing that I need is to have thoughts of Nicole's derriere passing through my mind next time I'm doing them.

"What's that, honey? How did I injure myself today? Er...let's just say it was Tough Love."

- Mark

i am pretty sure that is Joelle in the picture.

OVERHEADSQUAT

18 x 120# my best yet

5 minutes earlier 17 x 115#

I've got BW # 16 or 17 whatever I commit to.

I had gas in the tank for both sets. I like to fail before I drop the bar. I was channeling Nicole and Jelli. I want to hang with them in the cool kids BW OHS club.

Yes....craving a good shoulder workout after making up Lynne today.

I have a request and please anyone who agrees with me speak up also as I think it will increase the probability of a response. First, has anyone else bought a shirt from the online store? There is one listed as made of Under Armor material so I know what that is. What are the other shirts made of? If they are made of cotton as I suspect then I would like to request a Crossfit shirt made of some sort of polyester wicking fabric like UA, or Nike Dryfit, etc that is also offered in a variety of colors. Preferably light colors like white, yellow, orange. I'm sure the other east coast crossfitters would appreciate this as well seeing as how it can be hot as hell here.

Love this workout!

That ain't Nicole...purty sure that's Jolie!

love the workout love the pic

Always a good one.
Going to knock this one out, then the crossfit endurance workout for bike.
I am doing two sports on the CFE site, bike and swim. Swam today, bike manana.

Ok...got the feel for crossfit now. Ready to start posting...

Competing with my little brother on this...
Crossfit vs. P90X

We are both Marines so should get interesting!!

#25 - A friend and now fellow CrossFitter picked up xfit about 6 months ago after being a dedicated follower of the program you mention. I believe the term that he uses now when referring to that program is "weak sauce."

Just make sure he doesn't pick up too many habits between now and the time he sees the light.

Mmmmmm....Jolie.

Well, whoever it is is going to owe me a big apology when I blame her for whatever injury I end up with next time I'm doing front squats or thrusters. :-)

Truth is, I didn't think it was Nicole at first but went with it once comment #9 said something about her. I wouldn't have guessed Jolie though. In my mind, I picture her hair straighter than that. Then again, in my mind, I picture her clothes...er...never mind.

#20 - I agree. I prefer not to work out in cotton. I suppose that I should learn to suck it up and deal with some discomfort. If I'm training for real life, chances are much better I'll be wearing cotton when I need to perform, rather than something with space-aged wicking and evaporative properties developed for use on the surface of Mars.

Ultimately, though, this has the result that I've only purchased one CrossFit shirt.

Good gosh I am sore. Been working 3X5 squats, dl, and power cleans every other day with CF. I've got PT in the morning, so maybe I can hit this up tomorrow evening. Until then it's just a big old pile of shift work.
Hope everybody has a good night! 3...2...1...Go!

#29 - I actually like to make what I call the "CrossFit devil" a.k.a. the CrossFit stamp. When I'm wearing my black, cotton CF shirt for a workout, I almost always leave a sweat print on the ground once I finish since I'm so out of breath the only thing I can do is lay on my back. There's a photo that rotates on here that shows exactly what I'm talking about.

Had a great weekend My buddy Mike came down from DC, he normally goes to CFBoston, but he is home from school. Let me just say I have never had soo much fun back squatting before. I also haven't trained with a real crossfitter since January when I went up to Boston. It's just a little bit more intense when you have someone crossfitting with you....just a little bit.....I Was So F***ing Happy! Awesome Weekend with a great friend(:

HAPPY CANADA DAY!!

141 years and still going strong.

A Mari Usque Ad Mare (and if the Tories keep their word) Ad Mare.

#20 I agree, I think the wicking fabric would be a great idea. I would also like to see some singlets on offer as well... we work our arms hard enough, lets show 'em off hehe.

Post #25

You in Colorado? Just wondering cause of the GoBuffs08?

Tough love, my favorite!

Yummy!

#25 - You're gonna spank him, if for no other fact that P90x just doesn't emphasize the squat (or Deadlift, or Clean, or...) nearly enough. He might be a little more flexible at the end of your experiment, but that's probably the only advantage he has a chance at. Make sure you follow your diet, as his program is pretty regimented in that regard from what I've seen, and if you're going for looks, diet is going to be the most important key.

Goodnight all. I'll be up at 5:30 am to get some. Still don't have all the equipment in my garage to cover most of the WODs yet, but what I lack in hardware, I make up for with a gritty determination to be a bad ass...3-2-1 Go!

P.S. I actually convinced my Wife to go to the games this weekend...hoping she catches the bug :-)

so I'm a few days behind...
175# M/27

BW bench/PU
20/20
15/15
11/12
12/12
10/12

wierd numbers...

Not in Colorado anymore...Cali now. Graduated from CU.

This is one of my favorite WODs! Hope I can do it justice tomorrow. Missed a few days of the posted WOD and decided to make up my own this evening; wanted to do something with OHS since I'm working on improving those, so I came up with this one. It seemed like a good idea at the time!

Warm up 10 mins on bike, CFWUx2 (15 reps) - situps

WOD
4 rounds:
Row 250m
25 OHS (25lbs)
25 GHD situps
25 wallball (12lb)

First round took 7 mins, 2nd took 9, 3rd was 11 (but included a stop to put a dumbbell behind my med ball to keep it in place while squatting to it), 4th was 10 mins, for a total of 37:19. I thought it would be about half that time. I think that means there is ample room for improvement should I decide to do this again! My legs are tired, as are my shoulders/arms.. and abs. Nice glow afterwards though.

That is an awesome backside!!!!..... Jolies is pretty nice too.

Beautiful body, crossfit pays off.

I played all 90 minutes of a soccer game today, and then meant to do Lynne but saw this and changed my mind. Lynne will have to wait. Anyway, just for the heck of it i decided to post all my results for this workout since starting crossfit in December.
Today, As RX'D:
(1) SP 115 125 130 130 135(Tied PR)
(3) PP 135 140 145 150 150(1) New 3 rep PR 150
(5) PJ 115 125 130 135 135 New 5 rep PR 135, could have gone higher

On 5/9/08:
SP 115 120 130F 125 130
PP 130 135 135 140 145(2)
PJ 105 115 120 125 130

On 4/15/08:
SP 114 125F 125(cheat) 120 120
PP 120 125 125 130(2) 130
PJ 105 115 115 115

On 2/25/08:
SP 110 115 125 130 130(F) 125
PP 114 120 125 130 130
PJ 95 100 105 115 120

On 12/24/08:
SP 105 110 115 120 120
PP 105 110 115 115 115
PJ 85 90 90 90 90

Anyway, its fun to see the progress. Thanks Coach.

JOLIE!!! that's my girl! nice glutes, eh?

way to go, alliezona! hope you're loving AZ...*sigh* i miss my home state. =]

pat's ok too...i guess...JK!! =]

Looking forward to it. Will definitely be working form on Push Press and Push Jerk. BTW, are these split jerk or just drop into it?

#11 Hey Rookie,

I am guessing that Coach G sent you a Rhabdo shirt ... am I right?

Cheers,
Matt

Hi all,

so that's 1xSP - 3xPP - 5xPJ and for 5 times???

kind regards

Damn. Did you see those nails? Nice.

#48 - See this entry in the FAQ to understand the 1-1-1-1-1 format.

http://www.crossfit.com/cf-info/faq.html#WOD8

First do 1-1-1-1-1 press, then 3-3-3-3-3 push press, then 5-5-5-5-5 push jerk.

f: 5'7/35/60kg

SPx1:
22.5
25
27.5
30
32.5(f)

PPx3:
25
27.5
30
35
37.5

PJx5:
25
30
35
37.5
40

Thank-you CF instructors of CF Level 1 seminar this past weekend at One World. After doing CF for the past 6mos and visiting other CF Affiliate gyms around Wisconsin and Chicago Land area. We decided to attend th Level 1 e CF seminar which was well presented by some great folks from CF. Kim and I felt excellent about teaching people at our gym 121 workout in Metro Milwaukee the CF Methods.
Had a BLAST!
COACH MIKE & KIM WALKER

Everyone can thank me for picking up those shorts for Jolie! (I owed her for a t-shirt.) Every now and then I do something smart.

Great work during the lecture Boz and Jolie! It was another awesome certification at One World. I had a great time and as always, I walked away with new found wisdom and new trainer tricks. I feel fortunate to work with such a great crew and coach such willing and able athletes. Thanks to everyone who came. It was pleasure to meet each and every one of you.

Great pic. Looking forward to getting to the gym early this a.m. for a great shoulder workout.

Haha. Yeah, thanks Freddy!

34/M/168
Px1:115,135,145,155,165,170(F)
PPx3:135,145,155,165,175
PJx5:135,135,135 (Ran out of time)

Hey Jolie don't you hate when they spell your name wrong...

that's some jolie Tough Love Booty AND SOME BOZ back action. What's falling out of the E?

"lynne"

7/10
6/8
5/8
3/5
3/5

needed a metcon today, so took yesterday's from crossfit range:

21 75# Thrusters
21 CU
550 M run
15, 15, 400
9,9,200

14:20 min

then some snatch practice

press 135,155,185,205,215
ppress 205.215.225.235.245
pjerk 205.215.225.235.245.

Shoulder Press 130-135-140-145-150
Push Press 130-135-140-145-150
Push Jerk 130-130-130-130-130 This was a new exercise for me so I stayed light to work on form.
I could probably push more weight but I've had shoulder issues previously so I didn't want to overdo it.

#47 Matt,

Yeah Lauren got it organised and it arrived a couple of days ago. Bucky is very happy with his new attire and wearing it with pride already. It's funny how quickly news of his condition got around the Gold Coast and more people are now aware of Rhabdo. Can only be a good thing I suppose. Sorry I didn't get up today, had Jake's 3rd birthday on. Will catch up with you soon. Need to get some work in before the Cert....

Cheers

still sore from bench press...

SP 150 155 160 165 170F
PP 160 170 175 180 185
PJ 185 170 170 170 170

I started PJ with a split jerk and was corrected. I'm not as comfortable with that so I dropped the weight a bit and it was still pretty challenging.

M/40/5'11"/175

SP: 95-105-105-105-105
PP: 105-115-125-125(f on 3rd)-120
PJ: 105-115-120-125-130

F/38/5'6"/140

SP; 55-65-70-75-80
PP: 65-75-80-85-85
PJ: 75-85-90-95-90

Garrett:
SP 65 95 115 135 145
PP 95 105 115 125 135 (f)
PJ 95 95 95 95 95
^^^^ He's still learning form on the PJ

Jim:
SP 65 95 115 135 145 (f)
PP 95 105 115 125 135
PJ 95 105 115 125 145

Overall good workout- not sure what my previous PR was, but I know I improved. This was Garrett's second workout, and I think he will do well. We both did Lynn yesterday, so we were both pretty sore for this workout.

M/39/5'8"/70kgs

Did the 5km run last night in a new PR of 19.26.

Beat my last time by 1.40

FGB this evening. Bring it on.

mmmm....

I'm guessing hill sprints. If so, that's going to be great to watch =D

as RX'd;

SP - 42.5,45,47.5,48.5
PP - 47.5,50,52.5,55,57.5
PJ - 50,52.5,52.5,55,55

PBs on SP and PP :D

all weights in kg by the way ;)

Correct me if I am wrong please. I should do all of my SP's, then all of the PP's, and finally all of the PJ's rather than cycle through sets of each exercise.

#20, would love the wickaway material, and for me, long sleeve, hate too much sun to get to me.

m/23/186cm/88kg
sp: 80, 90(failed), 80, 70, 80
pp: 80, 80, 80, 85, 90
pj: 60, 70, 80, 85, 90

all weights in kgs

AllisonNYC...It may have been asked before and answered but do you work? Just out of curiosity because you can dedicate so much time to Crossfit.

Alex B.

yes. all sp first then all pp then pj. try to lift more in the pp than the sp and more in the pj than in the pp. easier said than done. shoulders are usually pretty smoked at the end.

SP- 132,138,138,132,132
PP- 132,132,132,138,138
PJ- 88,88,88,110,110

First time doing PJ so dropped weight to try to get technique right.

At hotel. Used 40 & 50# dumbells in alternating sets throughout.

115,120,125(PR),130(f),125(f)
125,125,125,125,125
125,130,135,135(x4)...No mas

43/M/6'3"/190

Only posting this workout because I finally have achieved all 5 sets of 10 pull ups unbroken. The kip is coming together. Finally! In January I could only do about 4 dead hangs. Pretty good improvement for 6 months. Thanks Coach!

5 rounds (no particular order) for time of
400m
10 pull ups
10 burpees
10 double unders
10 diamond push ups
10 kettlebell swings 35#
10 box jumps 18"

40:03 a bit slow because I suck at double unders and I had to wrestle with Pukie in the middle of round 4 for about 3 minutes (I think I was a bit dehydrated). Fought him off but lost time doing it.

Subbed split jerk for push jerk

SPx1: 115,125(f),120(f),115,115,115,115
PPx3: 115,120,125,130,135(x2)
SJx5: 135(x4),135(x4),135(x4),135(x3),135!

put my girlfriend through her first crossfit today ... we did filthy fifty modified.
50 bench jumps (only about 14 inches but its all we had)
50 pullups /jumping pullups
50 DB swings 35#/15#
50 lunges
50 push press 45#/20#
50 back extensions
50 thrusters 45/20#
50 burpees
50 tuck jumps
32:15/46:12

Had an early start today, i was up at 4am to see the posted WOD.

Cycle 8 miles to work , did LynnE from the other day.

Ran a Drugs raid.

Started todays WOD got half way and just couldn't get into it.

Cycled the 8 miles home than fancied a bit of Blackjack with press ups and sit ups.

Determined to start and finish today Wod on wednesday.....

Strongest PTI.. ( just for you Meniss)

Shoulder press 95/105/105/105/105
Push Press 105/105/105/105/105
Push Jerk 105failed/95/95/95/95

Still a little sore from race on sunday

M/31/5'9"/172

SP = 115, 120, 125, 135(scratch) 135(assisted)
PP = 120, 125, 135, 145, 160
PJ = 110, 120, 140, 150, 150

Shoulder press 95/105/105/105/105
Push Press 105/105/105/105/105
Push Jerk 105failed/95/95/95/95

Still a little sore from race on sunday

SP- 105,125,125,125,125
PP- 125,145,145(x2),135,135
PJ- 115,135,135,135,135(x4)

f/29/155

P - 65, 65, 70, 70, 75

PP - 75, 75, 80, 85, 90

PJ - 90, 95

Tendonitus started flaring up in my shoulders - so I called it quits after the jerk.

30/m/5'10"/230

SP
135, 155, 165, 170, 175(f)

PP
135, 155, 175, 185, 200(pr)

PJ -- Concentrated on getting under the bar
135, 135, 150, 150, 150

One of my favs! YES!

Press: 160x1x5
Push Press: 165x3x5
Push Jerk: 115x5, 135x5, 155x5, 165x5, 175x5

080503 was pretty sloppy, so kept loads about 20% lighter today. Mechanics were better.

Today, As RX'D:
(1) SP 135 155 165 170(f) 155 155
(3) PP 135 145 150 155 145 155 (f)
(5) PJ 95 95 100 105 110
+ 200 sit ups and 5k run

95x5
95x5
115x5
Form is much better.
Lifting at 0300 is too early to realize I put 25s on thinking they where 35s. No wonder it seemed so easy. Better do more next time.
[186]

#80

You made her do filty fifty for her first CF workout? You jerk, haha :)

#20 & #29

Have you guys tried the UA that is mostly cotton? I'm not sure the exact mix of materials, but I think it is by far the most comfortable material to work out in. It's very, very light, so I really never feel hot in it. I don't remember what they call it - I'll check when I get home.

I like the wicking materials too, but I prefer them just for running.

Joe

SP 1x 95/115/135/155/175
PP 3x 135/155/175/185/205
PJ 5x 155/175/195/205/215

m/36/185

SPx1: 125,130,130,135,135
PPx3: 135,135,135,140,140
PJx5: 140,140,140,140,140

Did it at home, so had to clean every set. However had bumpers so could drop after last rep.

just did some math. not counting failed reps and warmups, i lifted 7565 lbs today compared to 6320 last time. so even though my maxes didn't go up a whole lot, i lifted the equivalent of a mini cooper (the old ones) more than last time, and altogether today i lifted the equivalent weight of a tow truck over my head. that feels pretty good.

OK CFWU, WOD
Shoulder press 1-1-1-1-1 reps105, 115,125,125, 125
Push press 3-3-3-3-3 reps125,135,140,145,150
Push Jerk 5-5-5-5-5 reps125,130, 135,140, 140
I'm liking the push press, I'm working on form on the push jerks. This is my 3rd week Cross fit.

sp - 155,165,165,170 (f), 165
pp - 165x3x5
pj - 165x5x5

(1) SP 135 145 155 165(f) 155
(3) PP 135 145 155 165 165
(5) PJ ran out of time

2 rd CFWU (1 rd dips & p u)
Shoulder press 1-1-1-1-1 (111-122-133-133-133)
Push Press 3-3-3-3-3 (133-133-122-122-122)
Push Jerk 5-5-5-5-5 (89 x 5)
My shoulders are TOAST!

SP 95, 115, 120, 120, 1255
PP 135, 155(f), 145, 155(f), 115
JP 135, 135, 135, 135, 135

Can only get better.

Wow! Today felt great! Got 2 PR's!

SP - 85,95,105,110(f),105
PP - 110,120,130,140(pr),140(fon3)
PJ - 115,125,130,135,145(pr)

The PR on the PJ felt easy. Going bigger next time.

SPx1 55, 65, 75f, 70 (old PR), 75 PR!
PPx3 65, 70, 75 (old PR), 80 PR!, 80
PJx5 65, 70 (old PR), 75, 80 PR!, 80f

CFWUx3 (assist on PUs and dips)

SP 115, 115, 125f, 125f, 120, 120, 120
PP 120, 120, 120, 120, 120 (should have upped wt)
PJ 45, 95, 100, 105, 105

I took sunday off rather than yesterday. Might have been a big mistake considering I am doing bench then these 3 exercises two days in a row. Could I just do an old WOD instead? My shoulders are literally shot.

32m/5'10"/195#

155# for all

#80, do you not want your girlfriend to walk for at least a week? ;)
Hats off to her for doing the Filthy Fifty for her first CF workout. Modified or not, it's a tough one.

WU .5 mi walk on treadmill
4x400
WOD
SP-135/145/155/165(f)/155/155
PP-135/145/155/165/175
PJ-95/95/105/115/125

#13

Actually, CrosFit is absolutely nonregimented, that's why its so effective. There is a great article from the journal on programming that explains the 3 on 1 off very explicitly. I choose to even vary that routine by using 3/1, 5/2, and even 4on/1off/1on/1off with that 1 on day being a heavy day or something insane like filthy fifty. One guy I met at a cert even varies the times from am, pm, midday, midnight, conditions, inside /outside/hot/cool....you get the picture. I just can't see myself getting up at 2 am and hitting Fran, but then again I'm not a Firefighter or Military either.

Flashback #80,

I'd be worried that she'd Rhabdo after that. It's excessive for a first exposure, regardless of her background. We've seen no program that insulates, or inoculates, for CrossFit.

bw 165

sp: 125x1x5
pp: 135x3x5
pj: 135x5, 140x5x4

M/51/6'/200

Made up Lynne yesterday - shoulders pretty sore - will hit a 5K today and do the shoulder shredder tomorrow.

BTW started the whole milk think about a week ago and I have gained 5 pounds. Not sure what to think about that, my clothes still fit ok, but I can't imagine gaing 5 pounds of mostly lean mass in a week at my age. We'll see if it stays on and how it effects my training.

34/m/5'11"/206
sp:140,150,160,170,170
pp:130,140,150,160,170
pj:130,140,10,160,170
I did 50 L-flutter kicks, 30 sit-ups,30 GHD

Pr: 135/140/145/145x/135
PP: 140/140/145/155/160x
PJ: 135/140/145/145x/135

24/m/6'3"/250

SP: 155, 165, 175, 185, 190
PP: 190, 195, 200, 205, 210
PJ: 165, 175, 185, 195, 205

This is the beginning of my third week of CrossFit. I have never done push jerk before so I thought this weight was pretty good. Had a guy next to me doing the CF workout and he said the form was good so...

M/32/5'9"/209

SP: 135,155,155,165,175
PP: 175,180,185,185,195 (2+1)
PJ: 135,135,145,155,165

SP: 135/155/175/185/185
PP: 185/195/205/215/225
PJ: 135/185/205/225/Tried 245(Failed)/225

One for the big boys!

40m/5'5"/154

SP 111,121,131,136,141
PP 111,131,141,151,161
PL 111,131,151,161(3),111

28/m/180

as rx'd:

SP: 160, 170, 175, 175(f), 165
PP: 160, 170, 175, 175, 175
PJ: 135, 155, 167, 172, 172

Given up on parallel PJ and sticking with split jerk

SP: 135-155(old pr)-165-165-175(pr)
PP: 135-145-145-145-145
PJ: 135-155-155-155-155

SOS warrior challenge: 19:59 3 mile (pr)

I downloaded the 3 adaptations videos this week and have watched them probably 10 times...
I get it!! I don't know why but it all finally hit me. One data point that has primacy over all others...EUREKA!!!
Thanks Coach for making such information available to us.
It's nice to (start to)undertand the nuts and bolts of fitness.

bw 170

sp: 225/240/255/270/285
pp: 230/245/260/275/290
pj: 230/245/260/280/300

M/200/6'1/43

MP: 135/155/155/160/165
PP: 165 x 5
PJ: 165 x 5

Go for 175 next time!

42yo/f
lisaq wu
sp 65-70-75-80-85.5 (used 2 3/4# plates)
pp 85.5 all sets working on form
pj 85.5-90-95-100-105
row 500m 1:52

SP: 95/135/155/165/175(f)
PP: 95/135/155/165/170(f)
PJ: 95/135/155/165/175

Great cert this weekend on the East Coast. The irony is that so much of the information covered at the certification is available, open source, thanks to the hard work and generosity of the Crossfit community. The real value of this weekend's seminar was the quality of instruction and the exemplar leadership of the coaches. I cannot imagine any crossfitter, no matter how knowledgable, walking away from a Level I cert without having achieved a wealth of marginal utility.

As thankful as I currently am for the contributions of all participants into this methodology, it will pale in comparison to the gratitude of my future self. Will I teach my great-granddaughter how to ride a bike, throw a baseball, or even climb a rock face? My best guess - YES!

Did Lynne yesterday and then worked on thrusters and OHS. Last night I went through the site and looked for a WOD my girlfriend and I could do and chose "Nona". We did a modified version.

400 M run
30-20-10:
Hang clean (45#)
Pushups
Kettlebell swings (1 Pood)
Burpees (I hate these friggin' things!)

20:04

m/45/152

sp- 1 rep-85,95,100,105,110
pp- X3-100,105,110,115,120
pj-X5-105,105,115,125,115(4,f)

M/36/6'5"/213

SP X 1: 135-155-170(PR)-165-155

PP X 3: 135-135-145-145-145

PJ X 5: 115-115-115-125-125

This was a really good shoulder workout, and I really felt like I was getting the hang of the PJ as I completed the sets. I'm very happy with my new PR, and I'm looking to be able to PP my bodyweight by the time I leave Afghanistan in November.

Regards,
Dave

M/22/6'1"/185

SP
165, 175, 185, 195, 205
PP
215, 225, 230, 235, 245
PJ
225, 245, 250, 255, 255, 265 (F)

Just getting into crossfit so please don't laugh at these puny weights! Plus, at a globo gym w/o spot.

This is literally my fourth crossfit w/o and my first day trying push jerks. I went a little lighter than maybe I could have but didn't want to hurt myself. When I get more accustomed to the lift I'll push the max weights.

f/28/120

sp
55,55,60,55,55
pp
60,60,60,60,60
pj
60,60,55,55,55

F/37

in kg:
SPx1: 25 / 27.5 / 30 / 32.5 (f) / 30
PPx3: 25 / 27.5 / 30 / 32.5 / 35 (f 3rd attempt)
PJx5: 27.5 / 30 / 32.5 / 32.5 / 35 (4+1)

m/38/5'11"/222
spx1 125/125/135/145/155
ppx3 135/155/165/175/155
pjx5 135/155/165/155/135

m/36/220
I haven't done much shoulder press work in the last year, but next time these numbers will be higher.

press 115,115,115,115,115
push press, 115.115.115.115.115
push jerk, 95,95,95,95,95

oh, how much rest between sets? I paused for a minute. thanks.

I hurt one of the (lower) discs in my back. I have to go in for an epidural next week. My physician indicated that squatting, deadlifting and non-supported shoulderpressing will be out of the question for the next six months (not sure about pullups yet). Has anyone out there been in a similar predicament? I have been an avid crossfitter for the last two years and not sure what I am going to do. I am looking for suggestions for an alternate workout....

Please oh please can we have a rest day discussion about this??

http://www.bigfatblog.com/

I am not surprised but very disgusted.

105/110/115/120F/120F
120/125/130/130/135
135/135/140 - have class

21/M/140#

I smashed my old PR for this WOD!!

120, 125, 135, 140, 145(f) failed at 140 last time
145, 155, 160, 170(PR), 180(PR)
180, 180, 180, 180, 180

last time didn't get past 170
I'm really stuck at 140/145 for my SP, I don't get it, my HSPU's are coming along fine but my SP seems stuck. Oh well, I'll just have to train harder...

why does the chick have her shirt tied in the back? Lumbar support!? ;)

cody
SP:135/145/145/165F/155
PP:135/155/155/145/145
PJ:135/145/155/155/155

Nick
SP:155/175/175/185F/175
PP:155/175/165/165/165
PJ:155/155/155/155/155

I do all these workout in the gym at my work, but they don't have any sort of weight rack so i have to do cleans everytime to get the bar into position.

all 155 sp's were very tough and i just barley got them up over my head. Never attempted a push-jerk before today. started getting a slight pain in my right shoulder midway through the sp sets, but it was something i could deal with so i just kept going. hopfully it wont' get any worse as the day goes on.

spx1 125/145/155/155/155 **PR**
ppx3 135/155/165/165/165 **PR**
pjx5 125/125/125/135/155 **PR**

My wrists feel like a knife is being jammed in it. Anyone have any tips to save your wrists?

Just coming off of shoulder surgery in Jan. starting up again.

SP 75,85,95,105,115
PP 95,105,115,125,135
PJ 95,105,115,125, Couldn't grip bar to do last one.

28/m/5'10"/147

A birthday older and 3 lbs lighter after 3 weeks in Spain and England, with intermittent workouts during that time.

SP: 85, 85, 90, 90, 85
PP: 70, 75, 80, 85, 85
PJ: 65, 75, 75, 80, 75

Room for improvement. Form looked and felt decent.

For the Olympic Lifting fans and the fans of Coach Burgener, i suggest reading this article on IronMID (WFS) http://www.ironmind.com/ironcms/morenewsv6.php?id=2533

It appears Casey may not be actually lifting in the Olympics which would be a monumental travesty. I pray thty it all works out for the best, but I hope that includes Casey being on Weightliftings biggest stage.

Not sure that there is anything anybody can do outside of the court action, but wanted to bring the news forward.

Ryan

M/24/185/6'2"
SP 135-135-155-155-155
PP 135-135-145-155-165
PJ 135-145-155-165(got really interesting there)-170 failed to lockout last rep
Thats the most weight I've ever had over my head.
Need to work on pressing myself under the bar for the PJ, could've gotten a little more weight or at least that last rep.

10 days and a wakeup until the cert
Xfit rocks.

I did something to my back with those KB swings a few days ago (feels like a pulled intercostal or other muscle strain). I'm taking this cycle off to let it heal. Would I be correct in saying that working out on painkillers is a bad idea?

38m/6'/190

sp 95/115/135/155/165
pp 135/145/155/165/175
pj 95/115/135/145/155/165 (3 reps then failed)

#121 Brian_Orlando

unless you meant to say you weigh 270, i'd say we have our comic relief for the day.

Looking forward to workout and Getting that upper body sore. Get some.

28/M/205

sp 185/190/190/190/190
pp 135/135/140/145/145
pj 65/95/105/105/135

I did seated shoulder presses, are these supposed to be standing?

#148: Standing, yes.

I passed on this today to try my leg killer workout, need to get my legs kick proof for a Thaiboxing match soon
i called it "Never Walk Again"
100 x leg press (same as body weight)
100 x 24inch box step ups
100 x dumbbell/kettlebell swings 65lbs
100 x leg extension 75% of bodyweight
100 x squats
100 x leg curl 75% of bodyweight
100 x lunge walks
100 x 24inch box jumps
100 x calf raises
100 x jumping squats/squat jumps

legs were on fire and my backside is killing all fun tho, back to the proper WOD's tomorow

24/m/205

sp- 145,160,170,180(failed),175
pp- 165,175,185 (2),185 (1),175(1)

guess my shoulders are worn out don't know what happened so I stopped

hspu w/ vest 5x5 to make up for pj

m/37/194/70"

SP: 135, 140, 145 (f), 135, 135. 140 is PR
PP: 135, 145, 155, 155, 155. PR
PJ: 95, 115, 135, 135, 135. Learning the movement.

Coach Rip is right. "The jerk, sh!7, that's just fun!"

seth c:
sp-95,100,105,110,115
pp-95,105,105,105,105
pj-95,105,110,115,120

josh c:
sp-95,100,105,110(f),115(f)
pp-95,105,105,105,105(f)
pj-95(f),95,100,105,105

got little bro hooked :)

I posted on the message board, but I'll also ask here.
I'm heading to Myrtle Beach, SC for the next week, and I'm looking for a good CF friendly facility if there is one. I used to go to a gym that was attached to a gymnastics place (back in my pre-crossfit days), but I think it has since closed. Any info would be greatly appreciated. Thanks.

SP: 40; 45; 45; 47,5;47,5 PP: 47,5x5 PJ: 47,5x5

#152 I think that's a Burgener Quote.

SP: 125/125/125/125/125
PP: 130/130/130/130/130
PJ: 130/130x4 missed 5th/125/120/120

-marc

31/m/168

SP 135/145/155/160/170
PP 160/170/175/180/185
PJ 155/155/175/200/175

didn't think i could get another heavy round on the PJ so i dropped weight to keep the set clean. next time...

SP: 115/135/155/175(f)/165/175(f)
PP: 155/175/185/195/205(f)
PJ: 135/155/165/175/185(f)

27/6'8"/215

SP 155-165-175-185-185(f)
PP 185 x5
PJ 185-185-185(f@3)-165-165

2 rds warmup

sp- 125, 135, 145, 155(f), 150
pp- 145, 155, 165, 175, 180 x 2 (f)on 3
pj- 165 ,175, 185

M/23/200

SP: 135/145/155/165/175(f)/165
PP: 135/155/165/165/175
PJ: mostly worked on form 135/135/135/135/155

Heavy Successes:

SP - 135
PP - 155
PJ - 155

Still drained from the cert this weekend. I just want to lay in bed all day.

23/F/145

Strict Press: 70, 75, 80, 85, 85
Push Press: 85, 90, 95, 95, 100
Push Jerk: 95, 95, 100, 105 (had to stop after rep #2, regroup, and finish), 95

sp:110# X 1rep X 5sets (last 2 sets 95#)
pp:95# X 3reps X 7sets
pj:95# X 5reps X 7sets

Better than last time. Feeling great!

I'm so sad! I'm working at a college for the summer, and the gym is terrible! No barbells, and no dumbbells bigger than 50#! Don't worry though, there's a whole circuit of machines. I did sets of 10 dumbbell snatches from 25# to 50#. I think I'll be doing all bodyweight workouts this summer. I'm sad.

M/50/6'3"/257
sp 95
pp 105
pj 110

sp 85,95,105,115,125
pp 95,105,115,125,115
pj 85,95,105,115(4+1),105

M/38/150

19/F/5'6"/140

Did them integrated,
45 1SP-3PP-5PJ
55 1-3-5
65 1-3-5
75 1-3-3
65 1-3-5
45 2-6-5

150lbs.

Tomorrow's the big day. 6pm PDT.

Today was my last metcon before the games. The rest of the week will be spent healing up and working out any small chinks in the armor. I will be heading out to San Jose on Thursday morning.

This is what I did today:

3 rounds
10 Tire Flips (300 pounds)
15 Pullups
20 Pushups
25 Box Jumps (24")
200 meter run
2 minutes rest

1st round - 2:32
2nd round - 2:40
3rd round - 3:00

M/35/77kg

SP: 72.5, 72.5, 72.5, 72.5, 72.5kg
PP: 80, 80, 80, 80, 80kg
PJ: 75, 75, 77.5, 77.5, 77.5kg

SP 105-110-115-120-125(f)-120(f)-115
PP 115-120-125-130-135
PJ 120-125-130-135-140
I can definitely go higher on PP and PJ

Attempted to follow-up with 40 and 30 rep rounds of:

45lb bar hop squats
jumping pullups
declined situps
pushups

Got through second set of of squats and stopped due to pukiness (~12:00)

58/m/190

135,140,145,147.5,150
145,150,155,155,155
145,145,145,145,145,

M/36/225

SP: 155/175/185/192/200
PP: 135/155/175/190/201
PJ: 135/150/176/186/190

I ran into grip/wrist problems during the push press and gave up for the day. I did hit a PR on the press though. 130!

Crop out the dude on the right, and that photo would make very nice desktop wallpaper. I'm jus` sayin`....

S.P. 90/95/100/105/110
P.P. 105/110/115/120/125(pr)
P.J. 95/100/105/110/115(pr)

37/m/5'11/165

msn+ohs+box jumps: 9x55# - max pull-ups 10
hsn+ohs+box jumps: 9x55# - max pull-ups 8
c&j+fs: 6x95# - max pull-ups 6

SP: 95-100-105-110f-110f
PP: 95-105-115-125f1-125f1
PJ: 95-105-115-125-135f1

I have seen a number of people refer to a journal article which explains the 3 on / 1 off split. Is this posted on the site? What is the name?

Thanks

sp 5x1 95 115 125 130 140
pp 5x3 115 135 135 145 150
pj 5x5 95 95 105 115 125

M/48/153

Time challenged so altered this a bit to accommodate shoulders.

1SP/3PP/5PJ without putting down bar.

45/55/65/75/85

Sore now, but can probably start 10# higher next time.

SP-135,135,145,145,145
PP-135,145,145,155,165
PJ-135,145,155,165,175

wrists kinda hurt from the PJ

M/27/5'10/220lbs

I could make a lot of excuses, but I'll sum it up with........I SUCK.

did strict and pushpress BTN. Push Jerks were to the front.
Strict-
135 x 2
165 x 0
165 x 0
157 x 0
145 x 1
145 x 1
145 x 1
145 x 1
Push Press-
157 x 3
167 x 3
167 x 3
167 x 3
167 x 3
Push Jerk-
157 x 5
157 x 5
157 x 5
157 x 5
157 x 5

Vance

SP: 115, 125, 130, 135, 140(f)
PP: 135, 140, 140, 155, 165(f)
PJ: 115, 125, 135, 140, 150x3

M/52/183 (gaining weight...to many beers lately)
Happy Canada Day!
Not my best WOD...worked very hard on form and I think that I psyched myself out.
Press - 135, 145, 150, 155 (f), 150
P.Press - 145, 155, 160, 165, 170(f)
P.Jerk - 145, 150, 155, 160(f), 145
Still need to work on the form

Did 300 hundred double unders, 50 ghb sit-ups and 50 pull-ups to make myself feel better after.

F/40/5'2"/122

CFWU x 3

SP: 1x 75,80,85(f),80(f),75
PP: 3x 80,85,90,95,100 (PR)
PJ: 5x 80,85,90,95,100 (PR - last one was a little shaky, but it got there.)

My upper body felt smoked from trying hard to get a bodyweight bench press on Sunday and doing some negatives when I failed on pushing up to build strength. (I made it to 110# on the bench press, a PR and only 10# shy of my goal, then did negatives at that weight before moving to pull ups.) So, shoulder press was tough and I failed 10 and then 15# below my PR of 95. But, I was happy to make up for it on the next two exercises!

SP 135-140-145-150-155(PR)
PP 155-160-165-170-175
PJ 140-145-150-155-165

Should have gone heavier on the PP & PJ

pre: cfwu x 2

sp: 95, 105, 115, 125, 135(f)
pp: 125 x 3, 135 x 2, 125 x 3, 135 x 3, 135 x 2
pj: working on rom/form 4 sets of 135 x 5

post: 1 hour bjj

SP 185/ 205/ 225/ 235/ 245/
PP 155/ 185/ 205/ 225/ 235-1/
PJ 135/ 155/ 165/ 175/ 185/

ran 400m
CFWU X 2

As Rx'd:
SP: 135, 155, 175, 195, 205
PP: 135, 155, 175, 195, 215
PJ: 135, 155, 175, 185, 185

30/m/195

SP: 95/115/125/130/135f
PP: 115/135/145/150/155x2
PJ: 115/135/140/145/150x4

SP 80-85F-80-85F-80
PP 85-95-105x2-105-110x1
PJ 85-95-100-105-110x4

No PR today :(

Press: 135x1 160x1 185x1 195x1 205x1
PP: 155x3 175x3 185x3 200x3 205x3
PJ: 135x5 160x5 175x5 185x5 205x5

Hooray!

First time posting and doing this wod. I weigh 145lbs
sp: 95/1 105/1 115/1 135/1
pp: 115/3 135/3 145/3,2...missed,3
pj: 135/5 145/5 155/5 160/5(PR) 155/5

Scalled:

P
185 9F)
165
175
PP
135
145
165
PJ
135
145
155

SP: 140, 145, 150(F), 150 (PR), 150(F)
PP: 155, 165, 175, 185 (x1), 175(PR)
PJ: 155, 160, 165, 170 (5 rep PR), 175(x3 PR)

Overall a good day today. I don't particularly like this WOD b/c it takes so long and is so mentally and physically taxing!

My only grip is that my shoulder press PR has taken over a year to gain 5#. I wish I could see some better gains that would match the rest of my performance gains. Guess I'll keep working at it...

m/42/200/5'11

sat out more than a week of workout due to low back strain from deep squats, today first day back.

wod as r'xd

Press: 135x1x5 sets
PP: 135,135,145,155,155 X 3 reps per set
PJ: 65,75,85,95,95 (5 reps per set (first time to do this exercise)

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder press 95-100-105-110-115
Push press 115-120-125-130-135
Push Jerk 115-120-120-120-120
-----------------------------------------
Compare to 080503

Shoulder press 95-95-100-105-110
Push press 115-120-125-130-135
Push Jerk 115-115-115-115-115

30 yom, 164#, 5'9
Press: 115, 135, 165 (F/ no other weights)
Push p: 165, 165, 165, 165, 165
Push j: 165, 165, 165 (F on 2nd rep), 135, 135

M 24 180

SP - 135, 155, 170, 175, 180 F, 165
PP - 185, 185, 185, 190, 195 F
PJ - 200, 200, 205, 195, 185

Comment #154 - Posted by: drew-ct m/24/180

I'm in Myrtle Beach, SC right now on vacation and haven't found a gym. Hit a globo yesterday and almost puked from all of the equipment and machines. Quote of the day from the globo:

"Meathead1: (Points to machine I've never seen, appears to be a machine for squatting but I question why you need a machine for squatting so who knows) Hey bro, you done on that?

Meathead2: (Pulls up pants leg and points to quad) Bro! You don't get quads with just one set!!!1 I'm just getting started..."

I $hit you not. He pointed to and flexed his quad. Never again will I go into a globo like that unless armed with bad-intentions.

f/41/125

s/p :65,75,80,85
p/p :75,85,90,95,100,105
p/j :75,80,85

good luck to all competing in the games!

I'm planning to purchase the Crossfit Journal, but one quick question:

What is the official crossfit warmup?

40/M/164

CFWUx3(dips included)

SP:95/100/105/110(5#PR)/115(f)
PP:95/100/105/110/115(15#PR)
PJ:100/105/110/115/120(20#PR)

30/M/180

SP: max 155
PP: max 175
PJ: max 175
Made up "Lynne" yesterday, and this was tough with sore pecs. 2 minute rest between each set.

David - Chatt, TN
Thanks for the heads up. I found a place down the street from our condo, but I called it and it's a "7000 sq ft state of the art blah blah blah with all the newest equipment blah blah blah" so I'm skeptical. I think there's a spot on Ocean Blvd. that has a running path and pullup bars right on the beach. Maybe I'll throw dumbells and a jumprope in the car and workout that way for a week. Thanks.

This is my 3rd crossfit WO, I loved it.

SP- All sets done with 75lb DB - easier on my wrists

PP - 155

PJ - 155

155,160,165,170,175
175,155,155,155,155
135,155,155,155,155

135,145,155,155,155
155,155,165(f),155,155
115,135,145,155,155

Run 1.5 Miles

SP(seated) 135/145/150(fail)/135/140
PJ 115/125/130/135(fail)/115
PP 95/100/105/110/115

Pressed for time today, haha get it?

pre: rom stuff some cfwu
post: cfe 3x3k bike with 4minute breaks 5minutes a pop for the 3ks

did this as complete sets 1,3,5
135,145,150,155 then as rx'd for last set at 155 I was toast
finished with some 185 jerks did not feel confident for 225 with a crowded globo gym.

M/31/160 65,75,85,95,105 SP
75,85,95,105,115 PP
STAIED AT 65LB TO WORK ON PJ.

4 days into the ZONE, and feeling strong - Will and I hit this one really hard!

SP X 1 - 140,150,160,170(F),170(F)
PP X 3 - 155, 170, 180, 190(PR), 200 (F)
PP X 5 - 145, 150, 155, 160, 165 (PR)

Form needs work on the Push Press - I was not dropping under the weight as weil as I'd like. Push press feels like a different exercise to me as I had excellent hip drive... up to 190, where I destroyed myself pressing up the last 1 for a full set of 3 (PR by 25!).

f/27/128

SP 55/65/70/75/80 1-1-1-1-1
PP 80/80/80/85/85 3-3-3-3-3
PJ 85/90/90/95/95 5-5-5-5-5

SP: 115, 135, 115, 125, 135. Up from 95 last time.

PP 155(1), 135, 135, 135, 135. Up from 115 last time.

PJ 135, 115, 115, 115, 135(4). Couldn't do these last time.

SP 135,155,165,170,175(f)
PP 135,155,165,175,175
PJ 135 for all five sets, I need to work on my PJ form. Much more comfortable with a SJ. Chest and shoulders are still sore from Lynn the other day.

28/M/6ft/185

Shoulder press 115,115,115,115,115
Push Press 125,125,130,130,130
Push Jerk 115,120,125,130,130

Felt shaky about the jerk so started low (turned out to be pretty spot on). Still not sure about my form on that one. Should I be able to do more weight on the jerk?

Last set of 5 on the Push jerk was broken...3 then 2.

"Men valiant, weapons sharp, horses strong, chariots fast"

#129 don't even think about weight. you're doing great. there is definitely a learning curve here so don't feel bad about taking your time getting comfortable.

my shoulders are weak and this wod always hurts no matter how conditioned i get.

sp: 115, 135x4
pp: 135x5
pj: 115x5

taking 3 weeks off lowered this lift by 20 ibs. but hey i got to see grizzly bears, so it was worth the trade!

SP- 135-140-145-145-150(failed)-140
PP- 155-155-155-145-145
PJ- 135-145-145-145-145(failed)-135

first time doing this, looking forward to seeing my growth.

Ran- 3 miles afterwards and then i hit the pool to tread water- 5 mins (just started pool work)

PJ PR!

1 2 3 4 5
SP 135 155 155 165 175
PP 165 175 185 185 195
PJ 185 195 205 185 185
PR!

#203 it's in the FAQ, a lot of info is in the FAQ.
http://www.crossfit.com/cf-info/faq.html#General7
The journal is great, but there is a ton to glean from the regular site itself- Most of Xfit is free for the taking.
You can scale the warmup just as you'd scale any workout. Some people don't scale it, others do. "Our warmup is your workout" actually rings true if you attempt it as Rx'd.

sp - 115 4x with a 125 in there
pp - 115 5x
pj - 115 5x

the Mrs.

SP - 43 2x, 53 1x, 48 2x
PP - 48 5x
PJ - 33 5x (working on form)

135 every rep

Press x1:
95
105
115
125
135

Push Press x3:
95
105
115
125
135

Push Jerk x5:
95
95
105

Push jerk is a brand new movement to me, so I was really just getting the idea of things. By the time I got to the third round of push jerks my wrists had all they could tak

f/38/145/5'5"

sp: 65, 75, 80(pr), 70, 75
can't remember the rest of the weights, but went light to work on form with newbie crossfitting friend.

SP: 115,135,145,155, Felt good so I switched to kg plates and went for 80kg which I always miss. I blame it on an old shoulder injury. I made it! (pb)

PP:135,135,175,185,195

PJ:135(pb),135,155,165,165

Short rest between PP & PJ as I was short on time.

I did this wod last back in September, my PJ was pathetic back then. I've focussed more on o'lifts since and now it's a complete transformation, i'm more aggressive and a lot faster. Or, it could just be that I was in a globo last time and a little too conscious (of the gym's health and safety staff/instructors ;-).

29/m/5'10"/162

lumbar in flux - diagnosis still three weeks away following mri and bone scan. bodyweight subs until then for all wods...

sub
weighted straight-bar muscle-up 1-1-1-1-1 reps
x-3-6-9-9
stalled briefly at top during final two sets

weighted ring dip 3-3-3-3-3 reps
10-15-20-25-30

hspu 5-5-5-5-5 reps
as little contact with wall as possible

F 25 135 5'5"

SP: 65, 75f, 75f, 70, 70
PP: 70, 70, 70, 70f on 3rd, 70
PJ: 75, 75, 80, 80, 85f on 5th...

Getting better every day:)

SP:115/125/135/140/145(F)
PP:120/130/140/145/*150(PB)
PJ:130/130/135/140/140(PB) Form on PJ needs work

*Note to self: Move chin out of way to save teeth on up move

Previous:
SP: 115/125/135/145/145(f)
PP: 115/120/125/130/135
PJ: 115/120/125/130/135

Press x1:
115
125
135
145
155

Push Press x3:
155
155
155
145
135

Push Jerk x5:
135
145
145
135
135

Woo Hoo this seemed way easier on paper bring it on coach Im loving these heavy lift WOD's im loving the chest soreness from yesterday. I forgot how good that feels.. As Rxd

SP
95
115
135
140 pr
135

PP
135
145
145
140
140

PJ
95 checking form
135
155
155
145

this was one healthy shoulder wod.. Ill feel good tommorow..

OK CFWU, WOD
Shoulder press 1-1-1-1-1 reps105, 115,125,125, 125
Push press 3-3-3-3-3 reps125,135,140,145,150
Push Jerk 5-5-5-5-5 reps125,130, 135,140, 140
I'm liking the push press, I'm working on form on the push jerks. This is my 3rd week Cross fit.

with a set of 5sets of 5reps of push jerkes at lunch at 95lbs to work on my form, I got the hang of them and they are a blast, vary dynamic move!!

29/M/182

Shoulder press - 95, 115, 135, 145, 150 PR

Push Press - 95, 115, 125, 135, 140

Push Jerk - 95, 115, 125, 135, 140

Comment #206 - Posted by: drew-ct m/24/180

That's your best bet man. Rings, jump rope, and a kettlebell and your set.

Tonight I'm running garage levels and doing pull ups off sprinkler piping. 1000% better than my experience yesterday.

Subbed the "Thruster Recipe" WOD from CFJax the other day:
5 rounds of:
5 Shoulder Press
10 Thruster
15 Front Squat
Loads in lbs:55-65-75-85-95
About 3min of rest between rounds, loads could (and should) have been heavier.

Then:

"Vertigo" from CF South Brooklyn
For time:
10 DB Thruster, 1 pullups
9 DB Thruster, 2 pullups
...
1 DB Thruster, 10 pullups
Done with 25#DB's and 20# Ruck

Time 8:00 flat
Done outside in the 98 degree heat (90% humidity). WooHoo!! That was fun...

Thanks Coach!

shoulder press
135
145
150
155
155(fail)
Push press
150
155
155
160
160
push jerk
155
155
160
160
165

37/m/235
shoulder press
115/125/135/155/165 x1
push press
115/125/135/145/155 x3
push jerk
95/95/115/115/115 x5 form sucks still trying to get it
50 double unders
2 sets of curls x 95 x8

SP145/155/175(f)/165/170(f)
PP155/165/180/190/200(PR)
PJ155/165/185/205(f,3)/185

Struggling today. Maybe becasue of soreness from Lynne still (and I did JT the day before that)

I used a smith machine, I think it helped me do better, is it cheating?

shoulder press
95 / 115 / 135 / 145 / (PR) 155 x 1
Push Press
135 / 145 / 155 / (pr) 165 / (pr) 170 x 3
Push Jerk
135 / 145 / 155 / 165 / (PR) 175 x 5

I think all these PR's are the testament that the Smith Machine is similar to the jumping pull up

Tim T:

today's antics are chronicled over on the Performance Menu / CA WOD since I combined the two. SP/PP/PJ interleaved with power snatches, then almost smooshed myself under some TGU situps.

warmup: row 500m (95sec), Burgie, Samson stretch

Press: 135, 155, 165, 175(f), 185(fail again)
Snatch: 135 (muscle snatch), 155, 165, 175f, 185f
Push press: 185x3, back complained, game over.
10x dead hang explosive pullups to loosen up back.

Metcon: 3 rounds, 2pood KBSx15 and 2pood TGUSUx10 for time (6:43). TGU situps were terrifying.

Been studying nonstop for 4 weeks and it showed.

ps. Jolie is absurdly hot in that photo.

worked press up to 154, PP to 177, PJ to 183 all @ 90%
then row/kbs, chin up practice
DL practice
hopping

Didn't make sense to me to do 1rm's before reps, so I did 5 sets of 1/3/5 @

115,135,155,165,175 and 175 is a PR for me, on the last CFT I only got 165.

m/29/192

SP-135, 155, 170(f), 170(f), 155 (Still didn't get 170!)
PP-155, 155, 165, 175, 185 (PR for 3)
PJ-155, 165, 165, 175, 185 (PR for 5)

M/35/188

SP 155,175,185,190(PR),195(PR)
PP 205,215,225X2(f),205,205
PJ 135, stopped

This is the second time I have had to stop on the PJs because of pain radiating from my upper left arm. I don't know if the issue is volume or form, but I assume volume since this is the only Wod that does it to me.
Still happy with the PRs on the SP. Form was super strict.

Still in Orlando...only weight available were dumbbells, 50# max.

30 min warm-up/cardio on elliptical machine

SP-35, 40, 45(f), 45, 45
PP-45, 50-->
PJ-50-->

surprised by progress after tough workout yesterday;
BW Bench (185)
10,10,10,9,7
95# thrusters x 45
95# Sumo lat pull x 45
300 crunches

Today did WOD as rx:
SPx1: 115, 115, 125, 125, 135
PPx3: 135, 135, 145, 155, 155
PJx5: 135, 155(f at 3rd), 145, 155(f at 4th), 150

Ken from my gym gave me some pointers for PJ. He was familiar with CF, had been on website. Apparently my technique for PJ could use some help. I appreciate his advice. Next time my PJ will be heavier.

Significant strength increases since last time doing "Lynne" in May. Been doing CF since Mar 4th...that's almost 4 months, off and on as flying schedule permits. CF has had more dramatic impact on my conditioning, strength, muscle mass than anything I've ever done. I'm hooked for life, and am preaching the good news of CF to everyone who will listen. Many thanks, coach.

ed

Body wasn't up to tough love today, 4th wod in row.

Pre: 6 mile ride into wind to gym along seafront (40 mins)

SP: 70-70-70F-67.5-67.5kg
PP: 67.5-67.5-67.5F(on third)-65-65kg (2mins rest)
Needed more rest and shoulders werent ready for this today. Thanks to Adam and Tom for lifting the bar as no racks.
Ran out of time for PJ
Work on PJ another day

Post: 6 mile return, wind behind me thankfully (20mins)

Alliezona #17 How many at practically body weight!?

Thats incredible. Keep raising the bar.
I got get some of that OHS channelling.

#244

I too had to stop from upper left arm pain. For me, every time I have the bar in a front rack, pretty much regardless of the weight, I get a pain shooting through the front of my shoulder. I would say anterior deltoid, but it seems deeper than that. Who knows, maybe pec. It's mostly when I am just catching it at the top and when I am just starting to press, throughout the dip until it gets about nose-high. I have had collarbone surgery on that side twice, but that shouldn't have affected the muscle, right?

Whatever. Guess I'll work with it the best I can, maybe do some db/kb single arm work to try and help it out.

SP: 75-80-85-95(F)-90
PP: 80-85-85-65-65 (reduced load to accomodate dumb shoulder)
PJ: 65-45-45-X-X

bwt:152

sp...125
pp...155
pj...155

Jim 48/M/160 SP 95,115,125,135,140pr
PP 135,145,155,165f,160pr
PJ 135,145,135,135,135 Worked on form.

Mark aka Hosedrager 28/M/230
SP 95,115,125,140,145pr
PP 135,145,155,165,170pr
PJ 135,145,135,135,135 Worked on form.

CFWUx2

SP 135 145 155x 150(tiePR) 155x
PP 145 155 165 175x 175
PJ 115 135 145 155 155

male 35 y/o, 149#, 68"

CFWU,
WOD
SP: 95, 105, 115, 120, 125
PP: 125, 130, 130, 135, 135
PJ: 115, 115x2F, 95, 100, 105, 115

Still v sore from benching, so I thought this was going to suck. But it rocked!

WU: stretches, kettlebells, 500m row.

WOD:
SP x 1: 95,100,105,110,115(f),110(f),105
PP x 3: 105,110,115(2+f),110,110
PJ x 5: 95,100,105,105,105

Gave myself a bloody nose on the first PJ (combo of center knurl on bar, big nose and poor jerk form!). But beat my lifts from May: SP+15, PP+15,PJ+20 :-)

Finished up with pool running and swimming.

m/43/175

CFWU x 3

SP: 105-125-135-145-155
PP x 3: 135-135-145-145-155
PJ x 5: 105-105-115-115-125

16yo/m/170#/5'10"

CFWUx3

Shoulder Press: 110/115/120/125(pr)/130(f)
Push Press: 110/115/120/125/130
Push Jerk: 100/110/115/120/125

SP rep 1: 75-80-80-80-80
PP rep 3: 90-90-90-90-90
PJ rep 5: 100-105-(105 last rep not at lockout)-(105 x3x2)-105

Erin

SP - 170#
PP - 180#
PJ - 145#

Can't wait for tomorrow!!

HAPPY CANADA DAY ALL CANADIANS!!!

SP
135x1
140x1
145x0
140x1
145x0
140x1
140x1

PP
140x3
145x3
150x3
155x1
150x3
150x1
145x3

PJ
145x3,2
150x2,1,2
135x5
135x5
135x5

Serious lack of stamina in my shoulders. My neck and traps are all cramped up. I really need to work on PJs.

33/M/133/5'6"

SP: 85, 95, 105, 115, 120f, 115
PP: 85x3, 95x3, 105x3, 115x3, 120x3, 125x3
PJ: 95x5, 105x5, 115x5, 125f, 125f

(On 4/3/08 my max loads were SP:105, PP:115, PJ:105)

Afterwards, I went for a run in the park. Had to stop and walk after about 2 miles due to knee pain.

nick
sp x 1: 120,120,125,125,125
pp x 3: 130,135,135,135,135
pj x 5: 115,115,115,115,115

dave
sp x 1: 145,145,145,145,145
pp x 3: 160,160,160,160,160
pj x 5: 115,115,115,115,115

almost forgot.

"Judge not, and ye shall not be judged: condemn not, and ye shall not be condemned, forgive, and ye shall be forgiven."

Luke 6:37

25/F/126/5'8

SPx1: 65,75,85(f),80,80
PPx3: 85,95,95,100,100
PJx5: 65,75,85,85,85 (working on form again, rotator cuff pain, could've done much more poundage though)

SP: 95/105/115/125/135
PP: 115/125/135/145/155(1)
PJ: 115/125/125/125/125

SPx1: 135,155(f),155,155(f)145
PPx3: 135,155,175,185(f),185(2)
PJx5: 135,155,155(2),135,135

Really had intended on working out today, but assembling GHDs, preparing lifting platforms and organizing bumper plates is exhausting! Hopefully I'll be back to the normal HQ cycle after this week of getting our box ready for business and affiliation.

sp=195

pp=215

pj=205.........check out my site if u can....i won a local bodybuiling show recently performing all crossfit workouts to prepare....jb

Workout #1- 2000 swim (1500, 250x2)

Workout #2- ROM's
45lb x10, 95

SP: 105-125-135-145-155
PP: 155-165-175-185-185
PJ: 185-195-205-185-185

Dropped down to 185 on the PJ to save from dropping Iron in the gym. May have moved up had we some Bumper Plates. Started feeling it on the last rd. Bone pointed out I wasn't exploding up on the drive during my last PJ rd.

Now I got to figure away I can grapple while having Poison Ivy. Lol...

Get some, Go again!

This is going to be awesome!!!

36 M 168#

P: 160-165-170-175-180(PR)
PP: 155-155-155-165(PR)-180(PR)
PJ: 145-155(PR)-160(PR)-165(X4)-135(split jerk)

Shoulder Press: 95,95,105,115,115

Push Press: 115,115,115,115,125

Push Jerk: 125,125,115,115,115

51/M/150

SP, 105, 115, 135f, 125, 130
PP, 125, 135, 140, 130(2), 120
PJ, 120

It felt like an injury was coming, so cut it short.

29/f/115

horrible workout today. fighting a cold, super groggy and weak, just out of it.

sp: 85-90-95 (f)-95(f)-95(f)
pp: 95-100-100-105-105
pj: 95-100-95-95-95

10-15#'s off on all lifts. what a bummer. right sup scap hurting and knees and IT bands killing me from my run last night. augh frusterated.

pre: wux1
post: smr

23/m/190

SP-105,115,125,135,145f,140f,135f,115
PP-115,125,135,140(2),125
PJ-95,105,115,135(4),120

Got up to 135# for the push press and push jerks
Think I got to 125# once for the press. Definitely did 115# a few times

135 for all the sets across the board. Elbow's still giving me a lot of trouble with heavier loads.

F/37/5'4"/143ish
Did tabata bottom to bottom squats instead-
still trying to recover from elbow tendinitis.

M/30/148

CFWU
Press 95x5 warmup

Press: 110, 115(f), 115(f), 105, 115(f)

Push Press: 115, 120, 125, 130(pr), 132(f)

Push Jerk: 115, 120, 125, 130(pr), 135(fail on 5th rep).

Felt good on everything but the press. Form was good on it, but numbers were off. I think I was somewhat push-pressing the last time I did it, as I was very strict on form today and got nowhere near my previous.

MBK

sp 105,115,135,135,145
pp 135,155,155,165,165
pj 155,165,165,165,165

SP - 135 across
PP - 155 across
PJ - 165 two last sets

negative 20lbs on my PJ pr, its been a while for these.

Still getting back into the game...
Did Daniel today with 25 lb weight vest:

25:02

28/m/5'10/180

CFWU x 3 (only did a few pullups on the last set..wimp)

SP: 85/95/105/105(vspp)/110(pp)
PP: 110/115/120/120/120/120
PJ: 115 for 1 but my form sucked so i went down to 95 and on the 3rd on I decided to smack my face with the bar. That was sweet!!/95/100/100/100.

All in all I was very happy with this workout, showed some good gains.

I really need to get down to CFVB for some form help with the oly lifts...