sweet! can already feel it in my shoulders!

This one really does a number on your wrists, but a great strength WOD it still is

I absolutely love doing this workout. Doing this tonight on the squat cleans tomorrow. AWESOME!

is this all 1-1-1-1-1-1 first then the next or do you do 1-3-5 then the next round of 1-3-5 etc etc ??

#5 George

1-1-1-1-1 in a row. So, you do all the presses, then all the push presses, then all the push jerks.

what does it say on the back of nicole's shirt?

Lol... Bone, you called it.

Great Video, its amazing what you can learn in the space of a minute or so.

Some of that Aromas dirt is still in my lungs...

Good thing I did a snatch WOD today....

NOT

Looking forward to this one early in the A.M. Then I got some grappling work later in the day. But Most importantly Spending time with my Daugher, my last little one in the family. She is growing so fast. One my URL to Myspace you can see her, my other beautiful kids and my loving Wife who is over in Iraq right now.

Semper Fidelis and God Bless

lucky guy with tight shoulders. or maybe his shoulders are just fine and he was just pretending.

These strength WODs are so essential- this one in particular winds when I go heavy enough. Thanks for the great Video.

Never done this wod before, but sure looks like a great shoulder workout!

Whats the rest period between each set of the sp,pp and pj? And we increase the load after each set?

Aimee Lyons is a cutie

Whoa.

I just did this WOD for my 5:30 Tuesday AM Crossfit group. This is the 4th time in a month I have done or programmed the WOD that comes up on CF.com the next day.

Check it out:

http://www.focusedtrainers.com/forum/showthread.php?t=2297

When was the first WOD posted?

Good video.........and good workout cool

Just started crossfit, so you do each exercise one at a time until complete correct? is there a rest time in between? Or just do it as fast as you can?

I don't know about you guys but if she kept her hand on my abs the whole workout I would NEVER do it right! :)

Seems easier to put your hand between their shoulder blades and just pull the bar back into the position you want, a la Mark Rippetoe.

"Just started crossfit, so you do each exercise one at a time until complete correct? is there a rest time in between? Or just do it as fast as you can?"

Comment #20 - Posted by: JW

JW,

It is one at a time, SP, then PP, then PJ. Rest as much as needed to give an all-out effort on each attempt. Try to go heavier on each set, and CHALLENGE YOURSELF!

Ah Shiet, did the CFT yesterday and Elizabeth today, my shoulder won't work so well come time for this WOD, may have to wake up early and get some good nutrition in me.

Also off topic, Myself and maybe other may be curious about this question.

Q. How many meals, if any, do you eat before doing the WOD.

Please post at the end of you post, may be interesting to see if theres any pattern.

A. I usually wake up at 11am and eat my 1st meal, eat again at 1pm, and hit the gym at 3pm.

I'm assuming all these are in front of head... Please correct me if i'm wrong.

Yes sir, all in front, check out the video section for some posture info too if your unsure of some things, they helped me out a lot

#26
Thank you very much senor, appreciate the insight.

my shoulders have been toast lately for some reason...this will be awesome haha.

get some!

just a thought a friend and i were discussing but has anybody considered introducing crossfit to the prison system? maybe juveniles? i could see obvious problems with trying this in the prison population but one could imagine some benefits, especially with the youth.

I fairly new to this. How long does one wait in between sets when doing sets with 1, 3, or 5 reps.

"...has anybody considered introducing crossfit to the prison system?"

Comment #28 - Posted by: zach_8251

I hope you mean providing CF for the prison staff and guards, and not for the inmates. If so, I would have to agree whole heartedly. If you meant for the inmates, I would disagree 100%.

pouring guinness on my shoulders right after

naaahh...better drink it

...actually, they already do Crossfit. Many inmates do Burpees...and if I were incarcerated, I'd be doing burpees too.

"I fairly new to this. How long does one wait in between sets when doing sets with 1, 3, or 5 reps."

Comment #29 - Posted by: CD

Take as much time needed in order to generate maximum effort on the next set, typically 2-3 minutes.

So do we want to try and do the same max weight for the sp, pp, and jp??? Meaning if I sp 150lbs on my last set for 1 rep, i want to try and pp 150 for 3 reps on the last set... and so forth with the pj??

Thanks for the help...

of course i'd prefer the guards to be fit and able to perform but i was suggesting it for the inmates. perhaps as an additional attempt at "rehabilitation" especially for the criminal youth.

I opened up the Air Force portal today and noticed a link to CrossFit under the fitness section.

Could we be getting somewhere?

I wouldn't argue if Nicole fixed my shoulder press.

Yea!! CrossFit Mississauga represents again! "HARD AS #$%@" Baby!!!

I have the same question as #34.

I mean 33.

Actually, it might be a good idea to have inmates do CF also. They'd be too tired afterward to start any trouble!
Truth is, most of the inmates workout pretty damn hard already, and they would probably love CF. Perhaps doing a version of CrossFit games for inmates would give them something to work toward and something to look forward to. Some friendly competition and grueling workouts is a good formula for stiffeling bad behavior.

"So do we want to try and do the same max weight for the sp, pp, and pj??"

Comment #33 - Posted by: epoc.fit

Sort of...

Ideally, you'd want to have the technique to do more each exercise, despite the increase in reps. At least try to keep up with the shoulder press weight. The lack of being able to use the same weight across the entire set of 3 movements indicates a deficiency in push press and/or push jerk technique.

I'm excited to do this WOD because I've missed it the last 2 times it has come up. I need to get better at push jerks.

#12 ken c

I agree. How can he not be distracted? What focus he has!

Is anybody on this board a Las Vegas crossfitter that lives close to LVCF? And wouldn't mind a skinny white bald guy crashing on your living room floor for a couple of nights? I have a place to stay, but it's WAY across town from the gym...

Yep, I'm finally going to a Level I cert this weekend in Vegas! Actually, I grew up in Las Vegas and I pretty much hate it there. But the LVCF gym looks pretty rockin. Everybody keeps talking about how great the certs are. So I'm totally pumped about going. Being the nerd that I am, I printed out the training manual in color and neatly spiral bound it...

This interest in fitness is somewhat full circle for me. I got my undergrad in Biology with a minor in Chemistry. And then I went in to computer science for graduate work. Now, I'm once again finding a strong interest in metabolic pathways, cellular respiration, etc...

Reno_Ty

You're gonna love the cert man! I got to do the one in Aromas the weekend after the games and it was such a wonderful experience. Oh and in case you didn't know, prepare to do a WOD both days... and prepare to have the best energy you'll ever have with all the people pushing themselves so hard around you.

DBanks,
Thanks! I'm very much looking forward to doing the WODs. I do most of my CFing in my garage and don't get to experience the group dynamic much. I've been trying to recruit buddies to come workout with me. But they either live too far away to hit it regularly, or they think I'm crazy :-P

I'm hoping for some serious PR's when the group gets my adrenaline going!

I'll be hitting up the Cert In Toronto Ontario January 24-25 and already registered, i'll probly be suprised how quickly its going to fill up. Anyone els thinking of joining from around Toronto/Ottawa?

Decided to go push myself prior and flipped the adrenaline switch for the actual WOD. The juice ran out by jerks but hey I liked my results.

All as Rx'd

5k: 23:18.

Standing press: 165x1, 175x1, 180x1, 185x1, 190 FAIL.

Push press: 190x3, 195x3, 200x2, 200x2, 200x3.

Push jerk: 185x5, 190x3, 190x4, 185x4, 185 FAIL (Missed and dropped).

#34 zach and all you others who think it is important to give inmates a "positive experience."

Unfortunately, there are rarely any positive cases of rehabilitation coming out of the prison system. As far as California goes, our prison system is a joke. Regular offenders, whether they be adult or juvenile, don't care if you send them back.

The fact of the matter is our system of incarceration is too lax. Prisoners should be treated like prisoners. There is no "fear" of going to jail. If we treated offenders like criminals, maybe they would think twice about going back. Any stint in a jail or prison should be a miserable experience.

Give them Crossfit? You think that is going to change their lives? I doubt it. I can almost relate to your suggestion about juveniles, but I think they would be better served with hard labor rather than a rewarding fitness protocol. I know that sounds harsh, but at least I can say that I deal with habitual offenders on a daily basis and I know their mindset. The juveniles are even worse than the adults. Juvenile Hall is a cake walk for these kids. Just the other day, I had to stop by Burger King on my way to Juvenile Hall to buy a kid food because he was detained longer than 6 hours. I basically got a "F*#k you cop! I'll take a Whopper combo meal with a large coke."

You want to make a difference? Reach out to the youth BEFORE they get caught up in the system.

Could someone please tell me that when the WOD's show workouts such as "squat clean 1-1-1-1-1-1 reps." Does that mean you max out each time? Thanks a bunch!

Ok I'm new to Crossfit and have a few questions, for which the answers will have me understanding these WODs much more clearly. Thank you in advance for your answer. So if the exercise calls for sp 1-1-1-1-1, pp 3-3-3-3-3, and pj 5-5-5-5-5, do I just do 5 shoulder presses, then 15 push presses, and then 25 push jerks without stopping? Or do I stop between each of the 3 exercises? Do I just do 1 set of each exercise, or is there some unspoken rule that I am supposed to do more than one set? I'm a little confused, but this will clear up the entire program for me. Thank you!

Wow #27....
I just had to log on to the internet on my roommates computer because i just threw mine across the room.

I rarely make comments about people's posts because honestly everyone has a right to say how they feel about a certain issue.

I am amazed at the thought of anyone thinking that inmates should be allowed anything other than an 8x10 cell. They have great imaginations and even without equipment they have their own wod's. Like any bodyweight exercises oh yeah and they ACTUALLY practice ways to conceal weapons, make weapons, and numerous ways to attack law enforcement once they get released to the outside.

Too many law enforcement officers have been seriously injured or killed due to parolees and gangsters who learned certain WOD's while incarcerated.

I would like to keep writing more but I'm babysitting a parolee who attempted to stab an officer. Who may not be able to recieve a level one crossfit cert but is enjoying free medical care.

I think Freddie C from one world should hit me up and we'll get a drink brotha!!

I dont want to offend anyone but you need more insight into a topic like what should and should not be allowed in jails before you form an opinion.

and by the way i agree the only way to help is to deal with the youth! and i am talking young. A fourteen year old was recently arrsted for carrying a loaded firearm, on his way to kill a rival gang member. he recently did time at a juvenille facility.

#30/#45

Rehabilitation requires adherence to certain principles of effective intervention...one being that the treatment targets factors that create criminality (antisocial attitudes/associations, lack of self-control, lack of education/vocational skills, etc.). One's personal fitness level does not fall into this category.

I'm working on my master's in criminal justice, so I could go on. Corrections is frustrating because rehabs that work well are few and far between. Basically, if you introduced crossfit to inmates, they'd leave prison stronger and just as willing to go back out and commit crime.

#49 Mike and #50 Jimmy

See here:

http://www.crossfit.com/cf-info/faq.html#WOD9

Almost all questions are answered on the FAQ page.

135x5, 155x5, 155x5
2x6 28kg wtd dips
20min heavy bag

Just got here from sea level. Air's thin at 7.5k

Aimee needs to tie back those loose straps if she wants to continue climbing safely, I also wouldn't suggest reaching for the highest handhold you can grab :)

Looking forward to this WOD, i'm guessing there'll be another much needed strength day tomorrow. I'm a day behind the WODs, and my chesticles hurt from elizabeth :D

Weights in kg.

Overhead Press 27 - 32 - 33 - 34 - 34.5(f)
Push Press 33 - 33 - 33 - 33 - 33
Push Jerk 17 - 17 - 17 - 18 - 18

F/32/62kg

Is that McConnells Mill park?

I know that crag, I used to guide there.
There is a great little 5.8 overhang just around the corner.
I'll have to come by CFKoP next time I'm up home.

29/m/64kg

My shoulders will have to wait, visiting Crossfit Manchester tomorrow.
Cant wait!

what is the difference between the push jerk and the push press...thanks.

comment #6. Tee shirt reads;
CrossFitVB.com
Pain... For Time

LOL, I remember Nicole correcting my squat AND press at the Level 1 cert in Manchester - simultaneously one of the best and worst experiences of my life ;)

M/6'1"/28/180#

SP - 65, 85, 105, 115, 115X(failed), 105
PP - 85, 105, 115X, 110, 115 (2 reps, then X)
PJ - 85, 95, 100, 100, 95 (BEAT BY THEN!)

#59 - There are great videos on the difference between the three in the Exercises and Demos section. There should be a video with a tri-panel on all 3 with Greg...yep, here http://media.crossfit.com/cf-video/SPPPPJ155.wmv

Good Morning to all,

Performed my warm up for half my normal warm up from 10 of everything to 5. Warmed up with the bar with 10 of each sp, pp and pj. Then it was time to see how things were.

SP 135,140,145,150,155
PP 155,155,155,155,155
PJ 135,135,135,135,135

Being new to all the lifts and presses, I made sure to go with technique first. I was taxed fairly well and didn't move up as the PP and PJ needed good focus with my highest output. I also had to start from a ground to power clean to start each event off. My buddie, newer to crossfit and the lifts used the rack to start. There was only one rack avialable, so I sacrificed a little for his benifit. He did great with the WOD. The power clean start off made the WOD a bit more challenging, but that is what it is about to me, knowing I had the experience with a power clean, and he would benifit more on the rack, mad our work out go great.

Semper Fidelis and God Bless

I just remembered something of interest. I have been using the YMCA Gym while on leave, to stay away from the Base for a while. The gentleman who helped me for safety during my squat cleans has been a follower of Gym Jones. He had never heard of Crossfit. After watching my performance of the squat cleans, I informed him of Crossfit. His first question was, is that like "Gym Jones" I informed him that Mr Twight got his ideas based from Crossfit, and that Crossfit had a better measuarable goal to his training, if he were interested. He seemed greatly interested to check out this site. I sincerely hope I had a positive impact for his training goals.

M/23/165
SP: 115,125,125,130,130
PP: 135,145,155,156,170F
JP: 155,155,155,155,165F

shoulder screaming muscle twitching fun

The location in the picture is the High Rocks at Ralph Stover State Park in Bucks County PA.
Thx for the comments #15 and #55.

freddyc, polar bear and others...

i can understand your view of inmates and criminal offenders...my dad is an ex-con. I've seen proof in the fact that most do not care about righting their ways or becoming a useful part of society. i was only expressing an idea that was being discussed, not espousing it as a way to correct those locked up. i brought it up here to see YOUR opinion's(those in law enforcement)-to be become educated. don't worry about offending me or hurting my feelings...i'm not "an undervalued member of society who has no choice but to turn to crime" as the politically correct call many criminals and felons.

get some!

#34 zach and all you others who think it is important to give inmates a "positive experience."

...

There is no "fear" of going to jail. If we treated offenders like criminals, maybe they would think twice about going back. Any stint in a jail or prison should be a miserable experience.

...

You want to make a difference? Reach out to the youth BEFORE they get caught up in the system.

Comment #48 - Posted by: freddy c._one world

I was waiting for you to chime in on this one! Exactly my thoughts to a tee.

Freddy, thanks for protecting civilians like me and putting your life on the line on a daily basis.

as rx'd

SP: 60kg 70kg 75kg 75kg 80kg = 176 lbs
PP: 60kg 70kg 80kg 85kg = 187 lbs 90kg 2 reps :(
PJ: 50kg 55kg 60kg 65kg 70kg = 154 lbs

In the video she is saying "Tighten the ribs down". I don't get that terminology. Can anyone put it another way to explain the same thing?

....Man she is good!!!!

Cfit Warmup x3

did these at 135# all the way through due to some pinching in the shoulder. Needed the form work anyway. Wanted to know if anyone knows where I can get one of those "Hard as F***" shirts from the video. Says crossfit mississauga on the back, but I cannot find them on their site. Any help would be appreciated

27M 6'5" 230#

sp 65-70-70-70-70
pp 70-75-75-80-80
pj 80-85-90-90-90 (pr!)

My spidy sense tells me Murph is just around the corner. Better break out the weighted vest again.

Doug

M/19/163 lbs

SP: 125 x 1 PR
PP: 135 x 3 PR
PJ: 145 x 5 PR

Sorry for being a noob, but what exactl does "1-1-1-1-1" mean?

Using the same weight as my recent CFT

105 lbs all the way through.

just out of curiosity. why does crossfit does'nt put much effort on the chest? are the pushups prescribe on some of the WOD enough?

Press X 1:
115
125
135
140(F)
140
PPress X 3:
125
135
145
145
145
PJerk X 5:
125
135
135
135
125

bw 165

sp: 125, 125 (f), 120x1x3
pp: 135x3, 140x3x4
pj: 140x5x5

151 5'7.5" 33yom

press 150x1/150x1/155x1(pr)/150x1/150x1- pr was 15 lbs heavier than last time

p-press 155x3/155x3/160x3(pr)/155x3/155x3-pr was 15lbs heavier than last time

p-jerk 155x5/155x5(155 is pr)/145x5/145x5/145x5
-pr was 20 lbs heavier than last time

3rd set of push jerk was 160 x4 but since i did not get 5 and clearly spent last energy had to lower-

3 min between sets-

35yo male, 6'3" 245

shoulder press 205 x 1
push press 205 x 3
push jerk 205 x 5

the last time we did just push jerks got 205x1 so very happy with the progress.

27/6'8"/215

80kg for all. Failed the last rep.

SP: 50-55-55-55-60
PP: 60-60-65-65-70
PJ: 70-70-70-70-70

Love to see climbing pics up on the site, b/c that is my sport of choice. We just have to get her off that top-rope and get her lead climbing!;)

Who else here uses crossfit for climbing, and which workouts do you think help you the most. My faves are Murph and Michael

Any day with Nicole in a video is a good day indeed. Beauty and brains...hmmmm.

In regards to the "Hard as F***" shirts, I think they are a little vulgar and crude. If you want to wear them inside it is one thing , but out of doors is all together different. The Affiliate associated with those shirts just dropped a notch on the respect scale in my book. Just my opinion.

28/M/140

SP:
95
105
110
110
110
115

PP:
120 x 3
125 x 3
125 x 3
125 x 3
125 x 3

PJ:
125 x 2, 115 x 2
115 x 3, 105 x 2
105 x 5
105 x 5
105 x 5

freddy_c - nicely said. You're such and eloquent bad-ass! :)

#20 J-man

I heard that... I think my hips might get out of alignment too! ;)

#33 epic.fit

Because of the change in the movements, you SHOULD be able to do more with each progressing exercise, even with the increase in reps. The only reasons you may not are if your form needs work or your shoulders just fatigue early and won't support the increasing weights.

#49 Mike

You should do 5 sets of 1 rep at a heavy weight for you. It should NOT be a build up to a 1 rep max (meaning not a 50 pound difference between your first set and your last set), but near a 1 rep max for each set. The heavy weight is why you will need a rest between each set. Again, you should do a near max weight for sets of 3 with the push press, not a big build up. And obviously repeat for the push jerk. It is meant to be short but heavy bursts of power for each exercise - which really build strength.

Hope this helps guys! :)

m/41/72/175

press 105,115,120f,115f,105,105
push press 115,115,115,115,115
push jerk 125,125,115,115,115

36/M/6'5"/210

SP: 135-135-145-155-155 (x1)

PP: 145-145-145-145-145 (x3)

PJ: 145-145-145-145-145 (x5)

Regards,
Dave

Is that Seneca Rocks Aimee is climbing? I just was up there a few weeks ago. Great spot for all levels of frictionheads.

Px1: 145, 155, 165, 170, 170
PPx3: 135, 155, 175, 185, 200
PJx5: 135, 150, 165, 170, 175

40/m/176cm/71kg

As rx'd

All sets with 56kg.
(Last time 53kg)

F/42/5'6/124

SP 55,65,65,70,65
PP 65,65,75,80,80 x3
PJ 65,75,80,85,80 x5

29/10/08
All weights in kg
SP 45-50-52.5-55-57.5-60(F)
PP 40-45-50-55-60
PJ 40-45-47.5-50-52.5
Weights a little down from last time, but form was better

Folks-

This last weekend I attended the gymnastics certification at CrossFit Boston. First, I must say, that it was a top-notch run event. Coach Tucker, Gillian, and all the folks from GSX did a fantastic job in presenting, demonstrating, and coaching throughout the weekend.

What was apparent was the lack of proper mechanics in the gymnastics domain. Simple corrections and instruction on kipping pull-ups, muscle-up development, and handstand push-ups are going to prove to be invaluable in the near future.

What was great, a true lesson for all us, whether we are trainers or athletes, was the presence of CrossFit HQ folks attending the cert.

Lynne Pitts, Kelly Moore, and Jeff Martone (to name a few - there were a few other, forgive me!) were all there to actually GO THROUGH the cert. They were not walking around with some coffee and saying "yup, looks good," they were there training - increasing their skill level in the gymnastics domain.

It was really a good example on what always seeking self-improvement and strengthening one's weaknesses.

I was impressed.

3,2,1
Dave Maxwell
CrossFit West Point

#84 Jared and other climbers

I make up my own CF-type climbing WODs.

For example on the hangboard:

30 offset pullups (one hand higher than the other) on two finger pockets for time

weighted deadhangs: choose one hold (eg crimp, open hand, sloper..) and hold for ten seconds then rest for 2 minutes. Increase weight each set until failure

deadhangs on the minute: hang on one hold for as long as you can, then rest for the remains of the minute. You can do 5 min, 10 min or 20 min versions of this one.

in the gym: choose ten hard bloulder problems where you have succeeded before and climb them for time

5 rounds for time: one hard boulder, 10 pullups, 20 dips

with a little imagination you can create tons of CF-climbing-WODs.

Very helpful for climbers are muscle ups and all movements with explosive hip motion, like hang power cleans. All dynamic climbing moves should be triggered as much as possible from the hip and not from the arms, that makes them much easier

Comment #71 jwardman

The shirts are from www.crossfitmississauga.com . Go to the Contact Us section and email Mark or Eric.

Erin (in8girl)- from yesterday.

thanks! great job to you too! you went from 80# to 95# that is a huge jump, great work! now don't go doing what i did and try to do the 1RM squat clean the day after elizabeth. boy that was ugly.

markk mark- hey yes i'm still alive sorry for dropping off the planet. you will find this funny im sure. i developed an allergy last week and to guess what? LIMES. augh. i'm an itchy swollen lipped mess, gonna have to try my patron with lemon when this thing goes away and see if that works. hey atleast the allergy isn't to zone bars dipped in almond butter, then i'd be screwed. ;-)

forgot to log yesterdays SQ CL

105-110-115-120-115-115-115(f)

horrible day. mechanics felt off. guess benedryl before working out is not a good idea. :P

Crusader warmup 3x15

WOD:
SPx1: 95-95-105-105-105
PPx5: 95-95-95-95-95-95
Dumbell Rowsx3(ea): 40-50-40-50-50

Hope I didn't re-injure my rotators...

Shoulder Press:
115-125-130-135(fail)-130-120
Push Press:
120-125-130-130(fail, did one rep of 125 to finish set)-125-125
Push Jerk:
115-95-100-105-110

M/5'10"/180/22

I was having a difficult time getting the push jerk form down on first set, so I dropped the weight. The other sets weren't too difficult, I wonder if I didn't take enough rest before the first set as I was running low on time.

SP - 145, 145, 145, 155, 155
PP - 167, 167, 167, 167, 177
PJ - 167, 145, 145, 145, 145

Ran out of strength at the end. VZ crushed me again.

Press - 135/140/145x/135/135
PushPr- 145/140/140/140/140
PushJerk - 145/145/150/145/145

Question for the masses --

I'm looking for a consistent, reliable blood pressure monitor for home use, and am perplexed at the number and features of those on the market.

Can anyone recommend one?

#100 Hey Nads
That sucks about the limes (haha - no pun intended), and Patron won't be the same with lemons. How in the world did you develop an alergy to limes? Is it just them, or perhaps citrus in general? I'll drop you an email later today -- I gotta run.

This is one of my least favorite WODs - so mentally and physically challenging. Also takes me 90+ minutes to do it...

Shoulder Press x 1
155 (old PR)
160F
160
165F - soo close
165 (PR) - might have bent knees a little...

Push Press x 3
175 (old PR)
185
195x2
195x2 - too rushed on 3rd rep
195 (3RM PR) - much better focus

Push Jerk x 5
175 (5RM PR) - slight press out
175 - slight press again
175 - better focus on speed
185x2 - not focused on getting DOWN faster
185x4 (4RM PR) - need to get faster!

Overall a good day but I am SPENT!!

24m/155/66"

SP: 135, 140, 145(f), 145(PR), 145
PP: 145, 150, 155, 160, 165(PR), 165x2
PJ: 150, 150, 145, 150, 150

Ran out of gas on PJs. Had a hard time getting 150 up. Happy to set 2 PRs though.

Nutrition Question:

I am at the gym by 5:30am to do my WOD. If I'm following the Zone should I be eating my first meal before my WOD? If so how should I deal with the 6 to 7 hours until lunchtime. I have been splitting my blocks up (2 before the WOD and 3 after) does anyone have any input?

what's the difference between a 'push press' and a 'push jerk'? the exercise video calls them the same thing

2x10 cfwu + 3x3 95lb snatch

135/140/145/150/155
155/160/165/175/180
180/185/190/195/195(3)

Scott,
There are some really good videos on the website that show the difference

Did the following instead of the WOD to keep peace with my shoulder:

50 full ROM HSPUs (on parallettes, hands to shoulders depth) for time: 22:52.

I told Lynne I planned to do 100 full ROM HSPUs for time (she told me I was nuts), but realized I would need about an hour for the entire workout after I finished 50. Decided 50 was more than enough and that Lynne was right, much as I hated to admit it.

Lots of singles after the first 18 reps (started with sets of 3 consecutives in the hopes of hanging on to consecutives longer). Humbling when the total works out to a fraction over 2 reps per minute...

I am so glad I got a chance to watch that video before I did this WOD.
I didn't realize the technique involved in the press.
Always learning something new no matter how much I come to the site.

#77 pepe

I feel you about the chest thing I work with a bunch of dudes that think that is an accurate measure of how strong you are. I sneak in some bench workouts every once in a while but it seems the bench press doesnt give you any real strength. speaking from personal experence I feel like the explosion and power produced from the Oly lifts is immensely superior and more applicable in "real world" strength. to answer your question about the apparent "chest neglecting" of CF, my max went up like 30 lbs without doing any bench press just the WODs. its pretty amazing really.

On another note about the CF in prison thing, I know a dude that did some time in the joint and when I showed him the CF WODs the said "hey those look like the workouts we did in lock up". after talking to the dudes about it for while it seems through a series of trial and error they discovered something similar to CF. They couldnt run (no treadmills) all cardio had to be done with weights. benchs and machines were at a premium so they even did OLY lifts. if there were dumbells at all they were mismatched so they used them like kettle bells. And to top it off they had to work out fast because after about 30 min a fight would break out and everyone would start kicking each others as*es. Kind of a sick tribute to CF however i found it interesting.

also, you would be happy to know that the dude that i talked to is now employed by the government to f$%^ up terrorists.

SP 135-145-145-155-145 lbs
PP 135-135-145-155-155 lbs (pr for this workout)
PJ 135-145-155(pr for this workout)-145-155(F) lbs

SP 175, 165, 170, 185, 190
PP 155, 175, 175, 180, 185
PJ 155, 115, 115, 115, 115

I need to spend time tuning up my jerk. I might have been able to go higher, but I didn't feel confident in the motion.

I decided to introduce a few of my friends at work to Fran... Needless to say she kicked their butts all over the workout room. I probably should have used an easier workout to intro them to crossfit but oh well now. Here's my time:

8:30
I scaled the thrusters to 85 pounds.

I'm having a lot of trouble with pains in my posterior deltoids. They started after we did Elizabeth, I think it must have been the cleans. Does anybody have any ideas as to what I can do for them?

M/36/214/6'

Press: 155lbs
Push: 175lbs for one set
155lbs for rest
Jerk: 135lbs

I have a problem with the mechanics of the Jerk. I get under the weight properly, I can feel it in the motion, so I lowered the weight to work under load but on form. Also, lower back is still hurting from a few months ago. Can't wait to get back from iraq and go see a chiropractor.

m/47/175
SP 115,125,130,135,135(PR)
PP 135,135,135,135,135
PJ 135,135,135,135,135
This was overall a great workout, not gassed but knew that I worked out hard and used proper form.
Being proficient at this progression will really pay off during some of the high volume WODS that use overhead lifts.

#114 jamesthered

I had that same experience...I increased 25lbs in my bench w/o bench presses over 2 months, I think.

Round 1- 95# to 145#x1
Round 2- 115# to 155#x3
Round 3- 115# to 135#x5

26.m.6'4''.225lbs
Been doing the WODs religiously for about two months save for missing two in the last 2 weeks for a back injury. Haven't done enough of the presses to know where to start, but I will have a much better idea after today.

SP: 135,145,155,165,175
PP: 155,165,170,175,185
PJ: 135,155,165,175,185,195

M/25/190

SP: 95-115-115-125-125
PP: 115-115-120-125-125
PJ: 95-105-105-115-125

Sore wrists going in the Jerks at the end, but subsided quickly. I tried to follow the pointers in today's vid. Overall good workout.

M/27/6'/200
SP-145,145,145,155,167
PP-167,167,167,177,187
PJ-167,145,167,167,167

This is my second official crossfit workout. I am really looking forward to doing this after work. With workouts like this, what order are you supposed to do them in? Do I first do all of the shoulder press, then all the push press, then all the push jerks? Or, do you do it in circuits (ie. 1 shoulder press, 3 push press, 5 push jerks, rest and repeat 5 times)?

Thanks in advance.

21/M/165

Way too many sets to keep track of in my head, but it was something like:

SP 95, (115 fail), 105, (105 fail), 95, 95 (105 fail), 95
PP 95, 105, 105, 105, 105
PJ 115, 115, 105, 105, 105

Form was pretty good, but could have been a little cleaner. Does a number on the wrists/forearms. Feel good!

mark #105-

not sure. last week i had my patron and woke up with itchy lips and a small rash. it started to go away then i had one the other night woke up yesterday again same thing, but even itchier. my friend who is a nurse said same thing happened to her co-worker out of no where. kinda wierd huh? you know what it could be the patron i am allergic to! ugh oh. :P

Folks I'm new to the CrossFit gig, and I guess it's rocket science to me? Could someone please explain todays WoD??
1-1-1-1-1 reps
3-3-3-3-3 reps
5-5-5-5-5 reps
Is there a set weight I start and finish with? It may be intuitive (not to me) what exactly is 1-1-1-1-1, does that translate to 5 reps = 1 set? Please advise so I can get todays WoD done correctly.

Thanks in advance

33/F/5'10"/147

Shoulders still very sore and tight from Elizabeth, which I did on Monday. Surprised they were still working for me during today's WOD! (Although I'm kinda mad they left me during the last few sets of push jerks...)

SP: 88, 90, 90, 90, 95
PP: 110, 115, 120, 125 (PR), 130 (New PR!)
PJ: 120, 125, 130 (PR), 135 (3F), 132 (4F)

56/M/201
SP: 90, 110, 100, 100, 100
PP: 120, 130, 130, 130, 135(1 miss)
PJ: 2@130 3@120, 100, 100, 110(1 miss), 100
Didn't have any strength at the end, so I worked on my form.

23/m/195lbs.

Shoulder press 132-154-165-fail 176-fail 176 reps
Push press 132x3-154x3-167x3-176x3-189x3 reps
Push Jerk 132x5-154x5-167x5-176x5-198x5 reps

Only did the Shoulder Press,
CFWUx1

117#
122
130
135(PR)
135

33yom@195lbs
135/145/155/165/155
155/175/185/185/175
175/175/165/165/155

45/M/6'/180

SP: 115, 125, 135, 145, 150 X 2, 155 FAIL X 3.
PP: 145, 155, 165, 170 FAIL X 3.
PJ: 155, 165, 175, 185 X 2, 190 FAIL X 3.

I ACTUALLY GOT A BODY WEIGHT PUSH JERK OVER MY HEAD!! AND HELD IT THERE FOR 3 SECONDS TO MAKE SURE I WASN'T SEEING THINGS.

GIVE ME SHELTER

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

SP: 145; 150(PR); 155(fail); 150; 150
*5 lbs improvement

PP: 155(PR); 155; 155(fail); 155; 155(fail)
*10 lbs improvement

PJ: 135(PR); 150(PR); 150; 150; 150
*35 lbs improvement

CROSSFIT ROCKS!!!

SP 1rep 45-95-115-135-140

PP 3rep 135-137.5-140-142.5-145

PJ 5rep 45-95-115-125-115

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

sp 135 135 145 failed 140 145
pp 145 145 150 155 160
pj 145 145 140 140 140

neck bridge

Completed all 3 exercises ( Shoulder Press, Push Press, Push Jerk) with 145 lbs.

m/44/175

as rx'd
SP- 135, 145,155,165, 175 missed, 155
PP- 135,145,155,155,165
PJ- 95,115,115,125,125

M 34/145/5'7"

SP: 95-105-105-105-105
PP: 105-105-105-105-105
PJ: 105-105-105-105-105

M/35/5'10"/ 180

SP - 115-135-145-155(F)-145
PP - 125-125-135-145-150
PJ - 125-125-135-145-155 (F)

46/m/173
CFWUx1
B sq 275 5x5
SP 135x1 135x1 140 1x3
PP 150 5x3
PJ 155 5x5
Left shoulder tender

CFWU x3

shoulder press

1- 85
2-90
3-95 fail
4-95 fail
5-95 fail...have gotten 95#once..can't get over this hump :(

push press

1-95x3
2-105x3
3-110x3
4-115x3
5-120x3 PR

push jerk

1-95x5
2-105x5
3-110x5
4-115x5
5-120x5 PR

TOODLES!! :)

Well I got up to:

Shoulder Press (x1)- 95,135,155,185,195f
Push Press (x3)- 135,165,185,195,205
Split Jerk (x5)- 135,165,185,205,225

M/25/5'9/180/WY

f/142/31

sp 80-85-90-90-90
pp 65-65-65-75-75
pj 75-75-75-80-80

SP-135 145 155 165 170-F
PP-135 145 155 165 175-F
PJ-145 155 165 180x4 190x2

m/30/6'0/150

sp - 95, 95, 100, 105(fail), 105(fail)
pp - 95, 100, 105, 110, 115
pj - 95, 100, 105

My wrists started hurting at the end, so I cut it short. Not a good day.

Male/26yrs/6'0"/170lbs

Shoulder press 1-1-1-1-1 reps
135-145-155-165-175(PR)

10 Dead hang pull-ups after each set.
20 GHSU after each set.

Push press 3-3-3-3-3 reps
160-170-180-190-200(PR)

10 Dead hang pull-ups after each set.
15x2 Oblique V-ups after each set.

Push Jerk 5-5-5-5-5 reps
185-195-215(PR)

10 Dead hang pull-ups after each set.
20 20lb med ball get-ups after each set.

Ran out of time and had to go to work so I couldn't complete the WOD but felt really good today.

33/M/201

SP = 135/145/155/165/170
PP = 145/155/165/175/190
PJ = 135/145/155/165/175

I agree with #2, Michael McCoy it's hard on my wrists. Left wrist still tweaked from 2.5 weeks ago. Wore wrist wrap to keep it stable and widened my grip a bit, which seemed to help. Push jerks still need practice so dropped down on weight and worked on form for those.

SP: 75,77,80(f),75,75
PP: 75,80,82,85(fon3),85(fon3)
PJ: all at 65

Press X 1:
115
125
135
135
135
PPress X 3:
135
145
155
160
160
PJerk X 5:
160
165
165
165 x 3, 155 X 2
155

SP: 95, 105, 115, 125(f), 115, 115
PP: 95, 105, 115, 115, 120(f), 115
PJ: 105, 115, 115, 120(f), 115, 115

Shoulders were tired while doing Push Jerks

M/39/6'/245
PP: 185, 190, 195, 200, 205 (x3)
PJ: 205 x5, 210 x5, 220 x2, 185 x5, 190 x5, 190x5

m/185/37
as Rx'ed

SP x 1: 95,115,125,145(f),145
PP x 3: 95,115,125,145,165(f)
PJ x 5: 95,115,125,145,155(3)

SP - 145 (PR)
PJ - 155(PR)

M/25/135/5'11"

SP:115,120,125,125,125
PP:125,130,135,135,135
PJ:130,135,140,140,145

M/32/188/6'

SP x 1
95,115,125,130,130,130 (1 extra since 95 was too light)
PP x 3
130,130,130,135,135
PJ x 5
135,135,140,150,150 (150 was less than I should have been using since I still had gas in the tank after rep 5 each time)

forgot the #reps and did 11111-11111-11111

SP 95-115-125-130-135f
PP 135-135-135-140-145f
PJ 145-145-155f-150-155

Definately a different wod when you have to power clean the weight from the ground; especially after yesterday. I'm happy though:

all weights in kg

SP 51, 56, 61, 66, 71
PP 71, 76, 81, 71, 76 (don't have bumper plates and didn't want to get yelled at/scare anyone)
PJ 76, 71, 71, 71, 76

Oh yeah, I PR'd my SP too!!! Sweet!!!

32/177/m

SP: 120/120/125/125/130
PP: 135/135/140/140/140
PJ: 140/145/145x4/140/140x4

#144 Minh

are you in WY?

sp&pp: 135,135,135,135,145
pj: 135,135,145,145,150

WU .5 mi. walk on treadmill
WOD
SP 135/145/155/155/155
PP 155/155/155/155/155
PJ 95/95/95/95/95

CFWU- 12 pu's@ 30
SP-40,45,50,55, 60 failed 2x,55
PP-45,55,60,60, 65
PJ-50,55,65,70,75 (barely!)

41/M/150
press x1 115/135/140(f)/140/145(f)

push press x3 145/150/155/160(2)/160(1)

push jerk x 5 145/155/160/165(3)/done

I work at a County Jail, THEY ARE INMATES. They have their own versions of a daily WOD and some are scary strong. Imagine being able to do body weight exercises 24/7 how strong you would be. Think before you suggest…

Press: 95-105-115-125-135(failed)
Push: 115-125-135-145-155
Jerk: 135-145-135-135-135

I noticed a couple posts about bench press. There are WODs that include them I cant remember the names of them right now. I hear you about the bench press stregth going up. Mine went from 215 to 235 without heavy bench pressing. I usually workout alone but worked out with a buddy who knew my old PR. He said what are you doing? I told him I was experimenting with a little Crossfit, and eating a lot of raw eggs. Maybe he'll try Crossfit and raw eggs when I can bench 255.

well this is the 2nd workout after a 3 months, off due to surgery. it felt pretty good, a little wobbly at end of push jerks.

my hands are killing me after DL yesterday, i guess it is from not working out for so long and they aren't rough anymore, but i am sure that will change soon enough

wod done in fasted state @ 10:30

cfwu x 2
SP- 1@135
SP- 1@145
SP- 1@165
SP- 1@185
SP- 1@190 FAILED

PP-3@155
PP-3@165
PP-3@175
PP-3@185
PP-3@195

PJ-5@135
PJ-5@145
PJ-5@155
PJ-5@165
PJ-5@170

m/188/38
SP= 105, 120, 140, 140, 140
PP= 140x3, 150x3, 160x3, 170x3, 170x3
PJ= 160x5, 160x5, 150x5, 140x5, 140x5

No rack but clean is getting better to0

30/M/143/5'6"

CFWU x 2 (5 pullups per round, so to save strength)

Press:
100
105
110
115
120

Push Press:
100 x 3
105 x 3
110 x 3
115 x 2
115 x 2

Push Jerk:
95 x 5
100 x 4
95 x 4
90 x 5
90 x 5

I am blasted. I could barely unrack the bar by the end, wrists and elbows were starting to give out. Now that's a good workout!

SP 135, 145, 155F, 150, 145
PP 135, 145, 155, 160, 165
PJ 135, 145, 155, 160, 165

Fittest guy in the world!

http://www.youtube.com/watch?v=B9hk9z1YVcE

Press - 185, 190, 195, 200, 205
Push Press - 185, 195, 205, 225, 245(PR)
Push Jerk - 155, 175, 185, 205, 225 (Failed)

SP: 85,95,100,102,105 PR
PP: 85,105,115,120,125 PR
PJ: 85,105,125,130,135 PR

VERY HAPPY!

m/29/5'9"/168#

Started a little lighter than I should have, which meant more sets than intended.

SPx1: 100,105,110,115,120,125,130
PPx3: 115,120,125,130,135,140,145,150
PJx5: 125,120,130,140,150

bwt. 141

press - 131 x 1
push p. - 146 x 3
push j. - 141 x 5

Fairly happy with this WOD, technique is slowly getting better. Please let there be no shoulder intensive WOD tomorrow. As much as I hate running, it would be a welcome change.

M/20/5'9"/175

Shoulder Press (5x1):
95
115
135
145
145-FAIL

Push Press (5x3):
115
125
135
140
145x2

Push Jerk (5x5):
115
125
135
145
155

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

sp 115lbs,115lbs,125lbs,125lbs,125lbs

pp 135lbs,140lbs,145lbs,150lbs,160lbs(pr)

pj 125lbs,135lbs,145lbs(pr),160lbs(pr),1654lbs(pr)

This is my last maxes

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

125 all the way throught.

Stagnating :(

SP 80-80-80-80-80
PP 85-95-95-95-95
PJ 100-105-105-105-105

LOL, was so sore from Isabelle yesterday (using 95# which was 15 more than the last time), then did 1 rep cleans last night before yoga (I know, I know lots of CF folks do not like but I sure do for both mental and physical). My shoulders, traps, and biceps are fried today and it hurt to lift my arm so was not sure how today’s workout would fair. I could have gone up in both PP and PJ but I at least tied my PR. Next time!
Erin

I read only half of the posts and I have to say my peice, or at least part of it anyway.

#27 zach_8251

Good idea but needs refining. Making it available to inmates, the same way outdoor rec. time, the library or AA, may not be a suggested method. Alot of inmates simply use this time to get out of being where they are, a change of scenery if you will. However, crossfit does take place inside. I know, I was there, I did it.

I notice how people are sharing their opinion on the subject. Maybe some of those comments made are based from some form of experience, be it via law enforcement or from being locked up, however, I am suspecting that the majority of posts come from closeminded view points. How unfortunate.
I digress.

#29 Herm@CF Los ALtos- dismount gets a 2.4.
#31 Herm@CF Los Altos- landing gets a 8.9

Your landing possed a great question. "What would YOU do if you got locked up?" Would you quit doing crossfit? Woulod you sit in you"8x10" after months or years of hard work and flush it down the toilet along with everything you believe. Or might you do some f'ing burpees, some box jumps on the 12in.x12in. 40 inch sink in your cell, handstandpushups against the wall, pushups, squats, lunges, situps, and the list goes on? Thinking outside of the box is supposed to be part of CF methodology. Routine is the enemy, austere conditions, etc. Why does this not apply inside? Ahem, IT DOES if your goal is to not be infected by the emotional, spiritual, and physical discentary that the prison system breeds. Push Through "IT",...whatever "IT" may be. THAT MINDSET, inspired by crossfit, got me through the system walking out an even better man than I walked in.

#48 freddy c._one world

Never have we talked before freddy, however now is the time. First of all, I have the upmost respect for you, your affilaite, and all of the wonderful vids that you put out, and energy that you send out even all the way here in Virginia. With that said. Getting ahold of them before they hit juvenille status...GREAT IDEA.
However, the people that you encounter are of habitual status. What about the guy who is not hanitual? I am also not talking about the rapist, the pedifile, the homeless who is just looking for a free meal, or the phsycologially/ chemically imbalanced who would better serve in a psych ward. What about the 2nd offence DUI, with a wife, two kids, a great job, bad luck, and a bit of a drinking problem that most don't suspect? What about back tax offender, incarcerated for a two month stint so that the "system" can make a point (or maybe cause the judge was in a pissy mood that day and the lawyerbwas hung over from the night before and didn't do his/her job (not sterotyping at all, just a hypothetical scenario)? Yes, I agree, pay your taxes, don't drink and drive, I agree completely. But how many here would raise their hand saying that they have driven an automobile on MORE than one occasion after having more than the leagl limit, which in most case is just a drink or two? I am sure alot. Spare me if you disagree with that. Again, I digress.
That closeminded view of, I deal with scumbags all the time and they should get nothing...NOTHING, well, is closeminded. During intake, however, being classified by record, temperment, severity of crime, etc., ...may just actually help some people by being able to do crossfit. I saw it with my own eyes, and helped intro some in my two month stay, and have recieved correspondnace form two since their release who are continuing training...AT A CF AFFILIATE! ("oh no, is that $hit scum coming into my dirty sweating warehouse??" Maybe, and maybe more often than you think, and you are helping them walk the line by crossfitting. If you turned them away because of that, who is actually the $hit scumbag?)

After spending two months incarcerated for losing a lawsuit (money), had I not had crossfit in my life, it would have been much more difficult to get through. Two months is only two months, however, when locked up, it feels like two years.
The same benefits that are achieved out here, eg., increased self confidence, decreased stress hormone, a balanced spiritual state, security, the ability to get through game day regardless of what game day presents, all are of much benefit on the inside. Maybe even of more benefit. Thank God for Crossfit.
Should we intro it blindly into the prison system? No. The same way we wouldn't blindly intro CF into the military, mary housemom, or anyone else. Could it be, has it been, beneficial, even incarcerated, for those who have adopted CF as a way of life? YES.

Let me hear from someone who says "When I was inside CF made me so angry and so strong that I stabbed 5 CO's and got 10 more years! If I hadn't done crossfit, I'd be a free man 10 years earlier!" LMFAO. Please! Give me some fact based or sound theory arguing these points. Share with us some negative experience had as a result of CF on the inside. Then you have something worth retorting with.

Until then, rant over.

~J~
Train Hard and Push Through "IT"!

M/30/178

SP 95,105,115,125,135(F)

PP 95,115,125,135,140

PJ 95,115,135,140(F,3), 140(F,3)

Right Shoulder felt like crap on SP, better on PP & PJ.

x1 Press 158 (162 in feb)
x3 Push Press 198 (188 in feb)
x5 Push Jerk 183 (176 in feb) Not counting any press-outs at all!

all in all happy, press was down but shoulder hurt today.

22/m/180
SP: 135, 135(f), 125, 125, 125
PP: 125, 125, 125, 125, 125
PJ: 125, 135, 135, 135, 135

SP - bar, 95, 95, 95, 95
PP - 85, 90, 90
PJ - 80, 85, 95, 100, 100

Bench Press Discussion --> if you've spent a decent amount of time doing heavy BP lifts over the years, you'll likely notice a drop in your BP 1RM at the onset of undertaking CF. Makes sense -- you've reduced (frequency and weight) of local hypertrophy. This happenned to me, and my initial (uber)disappointment was offset by the realization that I was now under a new fitness "paradigm." CF was a definition of fitness I had willingly agreed to undertake, and this meant throwing away prior (mis)conceptions about that which constituted "fit". It's a mentally difficult undertaking, and the unwillingness to let go of this mindset can be more challenging than a WOD.

Worry not, your lifts will all settle back to where you were before, and even increase from there whether you're talking squat, BP or DL.

And by the way, if you hear folks talk about huge increases in their BP within months of following the CF regimen, do NOT get discouraged. It's more likely they never really maximized their BP workouts prior to starting CF and, as a result, have a larger opp'y for gain (ie Rip and Kilgore both address this in numerous CFJ articles).

You can work in some various BP work if you remain anxious or concerned, but my advice is to simply be patient and let the WOD's do their thing. It takes time --> no one comes out of the womb doing muscle-ups.

Felt a little weak today, probably because I was sick yesterday.

Press: 95-105-115X-110X-105X
Push Press: 95-110-115-115x2-115x1
Push Jerk: 95x4-95-100-105-110

I finally learned how to adjust my wrists and arms so that my right elbow doesn't hurt anymore. Not great numbers, but I knew that was coming.

#127 Nads

Hmmm...lemme see. You drank Patron, passed out and woke up with a rash? Baby, that ain't an alergy you got!!! Hahahahaha ;-)

#182 J Rock

you are wrong, Bro

m/28/6'1/190

as rx'd

sp 135, 145, 155, 165 ,175(failed)
pp 135, 145, 155, 165, 175
pj 135, 145, 155, 165, 175(failed

SP:125,135x4
pp:135,145,150x2
PJ:145,150,155x2

2-3 Minutes rest between sets.

Hi all,
I'm starting a 50 day challenge of 50 Pullups, 150 dips and 300 squats per day while at the same time practicing the basic CF movements. I'm not new to intense workouts but if I'm going to do this "CF thing", I'm going to do it right. I just read an article talking about proper sequencing for the movements (e.g. - learn air squats, then overhead squats then snatches, etc.). Where may I find more info on these progressions so that I can start doing the WOD's after my 50 day challenge. If it were practical I would attend a certification seminar, but in the mean time I'll watch vids and read as much as possible. Your help for this Newbie is appreciated.
m/41/5'8"/192

This was much more taxing than what it appeared to be.

SP 95-115-125-135-140 new pr
pp 155-140-140-140-145
PJ 135-135-135-135-135

wrist hurt just a bit after, so I did some forearm work and that seemed to help.

Get Fit, Get Trained & Go Hard

SP: 70, 75, 80, 85, 90
PP: 75, 80, 85, 90, 95
PJ: 70, 75, 80, 85, 90

Helen # 69

I think Nicole means dont let the ribs float up..

mark #190

you are too funny. yes it is an allergy. 1 patron my friend, you silly thing you. :P i am a good girl.

m/28/180

SP 125-135-140-145(PR)-150(F)145
PP 145-155-165-170-180
PJ 155-160-165-170-180

135 for press, push press and 1st set of push jerk
95 for last 4 sets of push jerk

SP-95/105/115/125/130
PP-105/115/125/135/145x2
PJ-115/125/135/150x2/135

Shoulders were struggling by the end.

#198 Naddie

Hahaha! You know I was just kidding. I couldn't resist that one though! Thanks for being a good sport about it ;-)

By the way, a local store had 10-packs of Zone bars on sale @ $9 each. Of course I thought of you when I saw the display...then I promptly bought two boxes! I'd send one to ya but the UPS charges would be more than the bars cost. It's your fault for living so far away ~

29/m/5'11"/200

SP- 135,155,175,185,195(Failed) all x1
PP- 135,155,185,205,155 all x3
PJ- 135,145,145,155,155 all x5

cfwu x1

081029
sp 135,145,155,165,170 PR
pp 135,145,155,165,170 PR
pj 135,145,155,165,170 PR

080701
sp 135,145,155,155,155
pp 135,140,145,150,150
pj 95,115,135,140,155

080408
sp 135,145,155,165,170 PR
pp 135,145,155,16,165 PR
pj 95,115,135,140,145 PR

080225
sp 135,145,155,165,170 pr
pp 135,145,150,155,160 pr
pj 95,115,135,145x3f,135 pr

070910
sp 135,145,145,150,155
pp 155,155x2f,135,135,135
PJ 135,115,115,125,125

070810
sp 115,135,145,145,145
pp 145,145,145,145,145
pj 115,115,115x4f,115,115

#188 bob

seriously? as a MMA fighter you should know you dont use your chest and biceps to strike, maybe a little on the ground but not much, its all about the core. look at forest griffin dudes got no chest or biceps. As for your back not getting enough work you must be a super stud because mine has been sore for like 3 months.

d - 30m/170

pr: 175,185,190,198,198(f)
pp: 198,203,208,213,215
pj: 198,198,203,198,198

pressed out the 5th rep at 203 so took it back down

j - 34f/125

pr: 88,98,103(f),100(f),98(f)
pp: 98,98,103,108,115
pj: 98,103,108,113,115

m/31/230/68"

As rx'd

SP-135,155,175,185,195
PP-135,155,185,205,215
PJ-135,145,165,155,155

Someone please tell me why I want to open my shoulders THAT FAR!? I understand not having your arms/hands/bar in front, but I don't understand the bio-mechanical reason behind "opening" your shoulders to that point!

SP: 135, 145, 155, 155, 155
PP: 155, 165, 175, 175, 175 (pr)
PJ: 135, 135, 135, 135, 135 *shoulder tendons done

SP:125-135-140-145-150
PP:125-135-(Knee started to hurt on the drive)115-115-115
PJ: Knee issues forced a stop

Thanks Coach!

wow...I thought I did a lot worse than last time, but it turns out I did better.

SP - 135-135f-135-135-135
PP - 135-145-145-145-145
Did split jerks (oops) - 145-145-145-145-145

some of the last jerks were ugly.

M/35/217/5'11

Rower: 1km @ 4:22
SP: 135-145-155-160-155
PP: 165-175-155-165--170
PJ: 165-155-155-145-155

My wrists gave out before my shoulders did. Ouch!

24/m/245

Did one rep of everything because I'm an idiot and didn't see that it CLEARLY said 1, 3, 5. Oh well.

SP- 160, 170, 180, 185, 195(f)
PP- 195, 205, 210, 225, 235
PJ- 175, 195, 205, 225, 235

M/28/5'10"/165

Press: 135, 145, 155, 155, 155
Push Press: 165x3, 175x3, 175x3, 175x3, 175x3
Push Jerk: 175x5, 175x3(f), 165x5, 165x5, 160x5

Shoulders were pretty shot, couldn't keep the 175 moving. All numbers are PR, haven't ever gone 1RM, 3RM, or 5RM before. Also had to 'clean' it up from the floor.

SP: 135, 155, 165, 170, 170
PP: 175, 175, 175, 180, 185
PJ: 155, 155, 165, 165, 165

27 yom 6'2" 155#

Pre: CFWU x3
SP: 45# x10
SP: 65# x10

WOD:

SP: 95-105-115-120-120
PP: 105-110-115-120-125
PJ: 105-115-125-130-135

Post: 1 hand db OHS 20# x10
1 hand db OHS 40# x10
500m row cool down 2:06

JroCk ~

Hmmm...I suspect we might see a good deal of pullups in tomorrow's WOD...whaddya think?

SP - 135, 135, 145, 155, 165
PP - 165, 170, 175, 180, 185(3RM PR)
PJ - 155, 175, 175, 180, 185(5RM PR)

It hurt real bad...

M/39/5'6"/193

OK - so I learned the Smith rack really does make it easier to do shoulder presses... especially sitting down.

Everything here was done standing with a plain old bar.

SP - 135 140 145 155 155
PP - 135 145 155 160 165
PJ - 135 145 155 155/135(last two) 135

Totally ran out of gas on the 4th set of the PJ - dropped back down to 135 for the last 7 reps. Ugh.

Looking at the numbers everyone else is posting, it would seem as though my PP and PJ should end up being much higher given my SP. Guess I'll try starting at heavier weights on those exercises next time.

*phew*

Rx

All reps at 150 lb

m 44 5'9" 181 lb

29 Yrs Old 5'10" 142lbs

First week of Crossfit

SP:75-85-90-95-100
PP:85-90-90-95-100
PJ:85-85-85-85-85

Just didn't have the endurance to increase the weight on the PJs. Should I have started lighter and increased each time?

#190 Hugh
That's it?

#216 Mark
Man, I hope the hell not! My hands are ripped to peices from doing a hand power clean/burpee/wallball WOD yesterday after doing a 3 types of pullups WOD the day before.
Whatever it will be though, we will have at it! waaaaaa.....lol!
Is that a squirrell on your chin....LMFAO, I am still laughing at that from yesterday!

Cheers!

~J~
Train Hard and Push Through "IT"!

#190 Hugh
That's it?

#216 Mark
Man, I hope the hell not! My hands are ripped to peices from doing a hand power clean/burpee/wallball WOD yesterday after doing a 3 types of pullups WOD the day before.
Whatever it will be though, we will have at it! waaaaaa.....lol!
Is that a squirrell on your chin....LMFAO, I am still laughing at that from yesterday!

Cheers!

~J~
Train Hard and Push Through "IT"!

SP 185 195 205 215 225F
PJ 135 x 5 155 x 5 175 x 5 195 x 5 215 x 5
PP 185 x 3 205 x 3 225 x 2 225 x 3 245 x 1

M/31/6'/192

Press 165,175,175,175,175
Push Press
155x3
165x3
165x3
175x3
175x3
Push Jerk
155x5
175x5
175x5
175x5
175x5

m/22/6'/196

I haven't gone heavy in any of these movements since the early summer when I was still relatively new to CrossFit. I expected a little more strength on the press and push press, but being slightly sore from doing "Elizabeth" yesterday didn't help. We also don't have 2.5lbs. plates (yet), so that was a slight limitation.

Press: 135-155-185-195(f)-185-185
Push Press: 185-185-185-185-185
Push Jerk: 185-195-205-215-235(4)

Consider all of these PR's. I think the most I had push-jerked previously was 215 when doing the clean and jerk WOD. I've never gone heavy with push pressing, and I tied the PR I set in that early summer session. I'm going to start a hybrid CF/Strenght program soon to increase all my lifts.

Keep training hard everybody!

Crossfit Gaine's Mill, Just west of Kirkuk Iraq

Some thing in my arms triceps was burning like mad the whole time. After Shoulder Press I was spent and weight just kept dropping.

95-115-135-135-145 Fail
125-125-135-125-125
125 Fail-115-105-105-105

form was crap same issue as the guy in the video, my shoulder flexibility is poor.

M/33/6'0"/200

Press-145-155-155-165-165x1

PP-145-165-165-170-170x5

PJ-145-145-150-155-170

38m/6/183

wod as rx'd since 5/22/08

press 140.145f.135.140.145
push 135.140.145.150.155
jerk 135.145.155.160.165

fun

m/38/190/70"

CFWU x 2

Press: 135, 140, 145f, 145f, 140
PP: 145, 155, 155, 165, 165
PJ: 155, 165, 175fx3

Post:
OHS 115x17

Warmed up 10 minutes on rower.

1000m row TT, 3:13.1. Pretty happy about that, a good effort on a low-energy day.

Then, tended to my little flock of goats ...

Press(1): 135-145-150(f)-150(Got it - PR +5)-145(f)
PP(3): 135-145-155(PR+20)-155-155
PJ(5): 155(PR+20)-145-150-150-155

Form still atrocious, but getting through these and getting a good workout ...

27/f/105/4'11"

sp 50-55-60-65-failed at 70-67

pp 50-60-65-67-1@70, failed 2nd rep of last set

pj 30-40-50-60- failed at 70-55

Press: 135/145/155/155/155
PP: 135/145/155/155/155
PJ: 145/155/155/155/155

SP 135 145 155 165(F) 165 175(Fx2) 165
PP 135 155 165(F) 155 155 155
PJ 115 135 135 145 145

A bit shaky on the push jerk at the end, form isnt the best and i was struggling with 145 a lot by that point i decided to call it a day.

m/41/162/6'

as rx'd:
Press 95, 105, 115 (f), 105, 105
Push press 115, 115, 125 (f), 115, 115
Psuh Jerk 115 (f), 95, 105, 115, 115

SP(strict)
135
155
165
165
175
PP
155
165
175
185
205
PJ
145
155
175
185
205

Wow, good thing I did Elizabeth on Mon...Not!
My shoulders are cooked!
SP 175
PP 185
PJ Pretty tired by this time. Worked on form, up to 155
Finished up with 40 HGDSU and a 1:30 500 meter row.

as rxd

155, 165, 175, 185, 195fail

175, 185, 205, 215, 225

185, 195, 205, 185, 185.....jb

SP 105, 115, 125f, 125, 115
PP 105, 115, 125, 135, 115
PJ 105, 115, 125

Dang, feeling weak and sore today, all by myself at an almost completely emptied out 24Hr Fitness, Oxnard, CA.

Mini-Workout to get some of my 100 pushies done

10 rounds for time:
5 Pushies on Handles
10 A2A squats

7:02

Almost the whole time spent on pushies. They're so much harder with the full ROM on the handles. I think I'm getting more than a full ROM and I hope that helps with my dips.

Tomorrow I'm doing them in a row for time so I can see if it improves. Here's to a faster Angie!

#182 J Rock

you are wrong, Bro

Comment #190 - Posted by: Hugh Watson at October 29, 2008 11:47 AM
____________

Hugh: please elaborate. JRock wrote a very heartfelt essay about how Crossfit helped him during his incarceration, and I'm curious why you think he's wrong.

I'm no bleeding heart, liberal, inmate-lover by any means: I work in correctional law, my husband is a correctional officer, and his brother was a correctional officer who was killed by a prisoner. I have a tendency towards the belief that inmate=scumbag, but JRock has put a face on 'the bad guy' and has given me something to think about.

Bottom line, though, I don't think an official Crossfit system would make a huge difference for the inmates. As said before, they're already doing the body weight exercises, and the recidivism rates are as high as ever (here in California, anyway.)

JroCk: i have to agree with you man. obviously people convicted of violent crimes could not be trained in an environment with other inmates. i still think even they could benefit from a personal fitness regimen like CF. i understand the idea that prison is to make criminals pay for their crimes but not every inmate is locked up because he/she killed/raped/sold drugs/abused someone. i think it's almost shameful that members of CF, especially an affiliate, would solicit the idea that there are some people who don't deserve fitness.

Could somebody please explain the reps to me.

Thanks!

SP: 170 max x 1
PP: 190 max x 3
PJ: 160 max x 5

33/M/182/6'00"

SP:
1x95, 1x115, 1x135, 1x145, 1x145

PP:
3x115, 3x135, 3x155, 3x165, 3x175

PJ:
5x115, 5x135, 5x155, 5x165, 2x175 (F@3)

Dan D.
www.CrossFitStickers.com

Press: 52.5-55-57.5(f)-52.5-55
Push press: 60-57.5-60-57.5-55
Push-Jerk: 40-50-50-50-50

Weights in kg. Push jerk was really bad, well down on last time. Push press was a bit higher, press the same. I believe I'm destined to only ever press 55kg! Feck!

Scaled only did sets of 3

Press 165, 175, 195 (F)
P Press 165, 175, 195
P jerk 135, 155, 175

33 yom 220 bwt

cfwux3rdsx15reps

press 135/145/155/160/165f
push press 170/175/180/185/190
push jerk 175/180/185f on rep 5/185/190

weight output is almost the same as two times ago (missed last one on vacation) but I was also 25 lbs heavier than. Strength is really starting to come around.

28/215#/M

135-140-140-145-140 SPx1
140-145-150-155-160 PPx3
135-155-165-160-135 PJx5
..............(F)..(F).....
I accidentally popped myself in the chin on my second failure. Got a little gun shy on the last PJ set.

47/M/190/6'

SP 135-140-140-135-135
PP 135-135-135-135-135
PJ 135-115-115-115-115

I died on Push Jerks.

40/M/260/6'4"

SP:
1x115, 1x125, 1x135, 1x145, 1x155
PP:
3x185, 3x185, 3x205, 3x205, 1x225 STOP!
Hey guys, I need some help. I have been doing Crossfit for about 5 months now, although I was doing some "Gym Jones" stuff for a few months prior to that. I have been seeing great results, and I'm leaner and stronger than I ever was back in the "uninformed days of heavy weights and long cardio" However, ever since "King Kong" last week, I've had a searing pain down by the elbow, to the point where even one burpee or light bench press hurts like Hell. I desperately don't want to stop, and I know that being slightly larger than the average Crossfitter might be wearing on me, but what can I do to keep up the progress without doing long term damage to myself????

28/m/6'2"/170lb

70 80 80 90 90
80 80 80 90 90
70 70 70 70 70
Half mile 3:52

Shoulder Press - 115, (125-Fail; 120-Fail), 115, 115, 120, (125-Fail; 120-Fail),115
Push Press - 115, 120, 125(PR), 125, (125-Fail), 115
Push Jerk - 115, 115, 120, 125, 125

The last Push Jerk I had to do 3 and then do 2 to get locked out.

125 is a roughly 25% increase in ability. Love it.

SP:70-80-80-80-80
PP:80-80-80-90-90
PJ:70-60-60-60-70

extra credit:)
800 meter run 4:00
100 crunches

26/M/183/6'2"

SP:70-80-80-80-80
PP:80-80-80-90-90
PJ:70-60-60-60-70

extra credit:)
800 meter run 4:00
100 crunches

34/m/195

SP-175x1
PP-175x3
PJ-175x5

Mn
Sp-145x1
PP-165x3
PJ-185x5

#182 JroCK

I agree with FreddyC the prison systems are to easy causing people not to fear going back. Sometimes it is easier for them inside. Also, a lot of times they workout to better prepare themselves to run from and fight the police. They also train how to attack and kill police officers during there exercise time. Are there expectations sure but for the majority CF won't help them IMHO.

Finally back again on the crossfit wagon.

SP: 35 - 40 - 42.5 - 45 - 47.5 (f)
PP: 40 - 42.5 - 45(f) - 45 - 47.5
PJ: 45

No time or will for the last for sets of Push jerks.

28/M/165

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

125 lbs on all reps.

as rx'd:
105, 115, 125, 135, 145(f)
115, 125, 140, 150, 160x1(f)
135, 145, 155, 165x4(f)

Jodi (F/30/107)

500m row - 2.08.2 as part of warmup

Overhead Squats
45x3
55x3
65x3
75x3
85x3

Speed Deadlifts
135x1x10 with 30 seconds rest in between reps

AMRAP in 5 minutes of:
Wall Ball Shots, 20 pounds

Score: 55

These felt horrible...couldn't get my groove. Probably has something to do with the tiredness of my back and shoulders from heavy deads, heavy bench, HSPUs, Ring Dips and gymnastics all within the last few days. haha! I smacked myself real good in the chin about 4 times. It BURNS! I hope it doesn't bruise. haha!

Step #251
Without knowing which part of "King Kong" you potentially injured yourself, you could have a ligamentous strain, tendinous sprain and possibly subluxation of your elbow, shoulder and or Cervical spine. It would be wise to seek out a good chiropractor to evaluate you before continuing the WO's. You will heal faster if you get adjusted and you may also see an increase in your pre-injury performance.

20/m/190

155 on all reps

36 M 170

Press: 165-170-175-180(F)-175(F)
Push Press: 155-155-165-175-185
Push Jerk: 155-155-160-165x4-155

22/M/175

SP(x1):155-160-155-155-155
PP(x3):155-160-165-170-170
PJ(x5):155-145-145-150-150

f/40/134/5'0

shoulder press--70,70,75,80,85(f),80 (pr)
push press--70,70,75,75,80 (pr)
push jerk--75,75,80,85,90(f),85

2 PRs!!!

m/31/5'9"/167

SP = 105, 115, 125, 135 (Fail), 130 (Fail)
PP = 135, 145, 155, 160, 165 (PR Max +5)
PJ = 145, 155, 160, 160, 160 (PR Max +5)

28/m/181

SP: 145,155,160,155,145
PP: 150,160,165,160,150
PJ: 155,165,170,165,155

Aimee Lyons is the best CrossFit Instructor on the East Coast!!!!! And we have her here at Fairmount Athletic Club!!!!! YAY AIMEE!

SP: 140-145-150-155(F)-155
PP: 155-165(F)-165(F)-160-160
PJ: 155(PR by 5)-155(F)-155(F)-155(F)-141

Have to stop trying to muscle the PJ's. Also need to focus on keeping my hips underneath the load when I catch the bar overhead.

SP 115, 135, 155, 175, 185
PP 155, 155, 175, 185, 205x2 F on 3
PJ 155, 155, 155, 155, 155

SP: 135-135-140-140-150(F)
PP: 155-165-165-170-170(F)
PJ: 155-155-155-155-165 (F...missed last rep)

need to get head through the bar faster. also, cant finish

SP: 65-95-100-100-100
PP: 95-100-105-105-105
PJ: 95-75-80-85-90

cfwu x 1

shoulder press x 1
115, 125 (fail), 115, 115, 115, 115

push press x 3
115, 125, 125, 130, 130

push jerk x 5
115, 125, 130, 135, 135

M/22/6'1/185

SP: 155-160-165-170-175 (PR)

PP: 175-185-190-195-205 (PR)

PJ: 205-210-215-220-225(2)

Big day. Hit some big PR's although I should have called it a day after my 4th set of PJ's, I tweaked my back/rib area on the last set.

m/26/212/6-4

135, 155, 175, 175, 180

180, 185, 195, 205, 215

155, 175, 195, 205, 225f

33/m/175/6'2"

SP 100-105-110-115-120(f)
PP 100-105-110-115-120
PJ 100-105-110-115-120

Took some time off. This is my first day back on crossfit in a couple months. Good to be back.

25/m/5'11"/175
95-115-120-125-135-140f
120-130-135-145-150
120-125-135-145-150

Screwed up my thumb yesterday. Bent it back while bailing out. Still PRed on workout though

30yo M 175lb 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
115lbs x 1
125lbs x 1
135lbs x 1-1-1
Push Press
115lbs x 3
120lbs x 3
130lbs x 3
135lbs x 3-3
Push Jerk
95lbs x 5
115lbs x 5
120lbs x 5
125lbs x 5-5

4 minutes rest per set.
Foam roll after.

37M/5'10"/165#

Warm-up: 100 SU + 50 DU; CFWU - 3 rnds; Burgener WU.

As Rx:

SP 135-145-155-165(fx2)-160(fx3)-155(fx2)
PP 155-165-175-185(x1)-185-190(x1)-190(x1)-190(f)
PJ 135-155-175-185(x4)-185(x2)

Cool-down: hamstrings stretching; foam roll.

3RM PR on PP by 10 at 185. 5RM PR on PJ by 5 at 175. Felt like my core was the weak link on the 185 PJ.

Rx

p - 115,120,120, X , 100
pp - 115,125,125,125,125
pj - 125,135,145,150,150

Sup. P 3x5 95,100,105

I did today's wod a little different than rx'd.

I started out with 5 sets of max reps on handstand push ups.

Next i did push presses as follows:

45x10
55x10
65x10
95x8
115x5
135x3
155x1

Then i did push jerks as follows:
175x2
185 x1

Since i cleaned the bar up to the chest before the push jerk, this is a personal best for the push jerk, and the clean and jerk.

#257
You have obvviously been watching too many Lifetime Movies or after school specials. An inside training camp for prisoners on how to kill the police? Please. You have seen too many movies or have way to vivd of an imagination.
Sure. Are SOME prisoners planning on killing police? I am sure they are. Some crossfitters reading this post or writing on these boards are probably planning on doing the same thing, and training for the same. However, they are few and far between.
BACK TO REALITY GENTS.
If you have something to say about the inside, then please speak form your experience in there, be in law enforcement or incarceration. If you have never been inside, and you only get your info from The National Inquirer or Gossip R' Us, "Baby born with 10 head in New Mexico supermarket", then please, leave your closeminded, ...I say again, CLOSE MINDED view and opinion out of this conversation and let the adults talk.

~J~
Train Hard and Push Through "IT"!

PS- freddy c._one world~ I am anxiously awaiting your reply....Come on brother...

PSS- Sara just informed me that THEY Aren't even that silly and imaginitive on Lifetime! LMAO! An inside training camp for prisoners to teach them how to do a 187!? Too many snoop-dog videos bro! No more gangsta rap for you!

~J~

sp - 135,155,165,185,185
pp - 135,155,165,175,185
pj - 135,135,135,155,155

Did CFE and Sunday's WOD:

CFE:
Run 3 x (200m + 400m + 600m) with rest after each distance equal to running time.
Times:
200m: 0:45, 0:42, 0:42
400m: 1:35, 1:35, 1:36
600m: 2:30, 2:29, 2:33

Sunday's WOD:
21-15-9 reps of:
Clean 135 pounds
Ring dips

Time: 6:53

SPx1 - 95, 115, 135, 145, 155 (slight push)
PPx3 - 135, 155, 165, 175, 175
PJx5 - 155, 175, 185 (x3 fx2), 175(4+1), 165

Better than last time. But could be better. Did CFT yesterday, probably hurt me....

135,155,175,185,195
135,155,175,205,225
135,155,165,165,185 (failed on 4th rep)

very pleased with push press weights. I was feeling the jerk on push jerks, shoulders were just tired. Definately getting stronger. I'm finally doing the WODs as RX'd and seeing far more improvement...definately a reason behind everything.

41/m/160
135, 155, 165*, 165*, 160
* spotter tapped the bar
160, 175, 185, 195, 205 (got only 2)
185 (form sucked), 175, 165, 155, 165, 175 (got 4)

40/M/153

CFWUx3(ring dips)

SP:105/110/115(f)/110/110(f)
PP:105/110/115/120/125(f)
PJ:115/120(f)/120/125(fail on 3rd)/125(4 reps)

Shoulder press 165-165-175-175-175
Push press 185-185-185-185-185
Push Jerk 185-185 (Had to stop, something didnt feel right in my neck)

SP:155,175,185
PP:175,185,195
PJ:165,165,175

CFWUx3
As Rx'd
SP: 105,115,125,135,145
PP: 115,125,125,135,135
PJ: 115,115,125,125,135

JroCK

Well I guess 10 years in law enforcement is nothing compared to your TWO month stay and I'm sure my exp has made me close minded. Nothing was said about an inside training camp! I guess seeing it on a daily basis isn't enough to qualify me as experienced. Oh I am sorry I am supposed to stay out of this and let the adults talk. I'll just go back to watching Lifetime or more like to the real world and let the sheep keep viewing the world with rose colored glasses.

This was surprisingly crappy!
As Rx'd
Shoulder Press
150 160 170f 160 150
Push Press
160 170 190 200 190
Push Jerk
140 150 150 140 140

Strict Press: 100, 110, 120(f), 120(f), 115(f), 110, 110, 110
Push Press: 100, 105, 110, 115, 120
Jerk Press: 100, 110, 120, 125(2), 115

Great WOD!

Interesting discussions going on today.

I like the point the video makes about keeping the rib cage and the abdominal muscles connected. Keeping the ribcage engaged is one of the five Pilates principles and one necessary to keep your core strength together. Nice detail, that is a point often overlooked by trainers in all types of disciplines.

30/m/5'10"/215

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

PP
175, 185, 195, 200, 205(pr)

PJ
145, 155, 160, 160, 160

EJJJEJEJEJEJEJEJJJEJEJEJJEJEEJJEJEJEJEJEJEJJEJEJEJ
M/35/168
145,145,135,145F,155F
155,165,175
155,185,195X1F

BW 70kg

SP
worked up to 50kg for the single

PP
worked to 60kg for triple

PJ
Worked to 65kg for 5

Shoulder still not quite right but getting better

Weighted Chins
5x5 +10kg 1min R

3x
GHD Sit Up 15
Back extension 15

ok your getting in the right ball park with the pics. climber chicks are hot, but a say again whats with all the clothes? she is climbing in what appears to be the gunks! and she is top roping? come on guys you can do better....

*Note to self - Next time do some light weight reps with warm up.

press
111 111 122 122 122
push press
133 133 133 133 (fail 1) 133 (fail 1)
push jerk
111 (2x) 111 (3x) 111 (4x) 111(4x w/fail) 111 (5x)

-Jeremy

25/m/5'11"/196
P - 165-165-170-170-170
PP - 185-185-185-195-205
PJ - 185-205-205(f-3)-205(f-0)-185(f-1)
My low back got sketchy (couldn't keep it tight) towards the end of the push jerks, and I didn't want to get hurt, so I bailed. Low energy today. 2nd WOD after 2 weeks of eating like crap, back on the wagon now though.

Ah - swoon, still smitten.
Shucks.
The girl rocks.

37/m/5'11/160

Pose Run 4x0.13, on treadmill, 1/2 incline, 7mph, 73 seconds each

SP: 93#-98-103-108-113pr
PP: 103#-113-118-123-128f1
PJ: 103#-113-123-128-133f5

videoed the wod for the first time. see if i can learn anything from it.

Made up the squat clean WOD

185, 205, 215, 225, 230(PR), 235(PR)

Woohoo! Loved setting a new lifetime PR today. I couldn't even clean that much back when I was 200lbs :)

After a short rest...

21 HSPU
42 KB Swings (25#)
12 Hang Pwr Snatch (65#)
18 HSPU
30 KB Swings
12 Hang Pwr Snatch
15 HSPU
18 KB Swings
12 Hang Pwr Snatch

13:30ish (can't remember the exact time, just that it was in the 13s somewhere)

Bwt: 137

Press: 135, 140,145, 150, 155

Push Press: 160, 165, 170, 175, 180

Push Jerk: 180, 185, 190, 195, 200 (pr)

Ouch, shoulders are fried and hurting!

Sh. Pr. 95-105-125-130-130
Pu. Pr. 105-110-115-125-125
Pu. Jk. 105-115-125-135-140

JroCk

Hey dude, I take back the squirrel comment! Last night I was watching my Cavs play the Celtics and again saw the guy that wins the award for worst facial hair -- Cedric Perkins of Boston. Ya gotta check him out...and even Reno Ty would concur ~ it looks like a an eighty year-old sloth climbed up his neck and decided to make the Cedric's chin his new hangout.

Oh yeah, the prison thing. When I was 16, me and some buds grabbed a case of beer and a bottle of Jack and headed to the drive-in for a relaxing evening of chasers. Within an hour the cops were there to quell our li'l party and hauled us to the pokey for a 3-hour tour...a 3-hour tour. I can't say CF entered our minds, but I would've been game if it had. When my dad showed up up...well...let's say he did his WOD on me all the way to the car. And he did for time too.

shoulder press 115,135,145,155,165,165

push press 135, 145,155,165,175,185

push jerk 135, 155,165,175, 195(pr)

m/23/6'3''/215

M/19/6'1"/235

WOD as rx'd

SP 155-175 (5# increments)
PP 165-185 (" ")
PJ 165-185 (" ")

Great shoulder and overall power workout. Haven't worked the shoulders in a while so I'll really be feeling it tomorrow. I already do now. Oh well, it's good for me. Bring on the next WOD!

M/51/208/5’10”

WU: 5 min rowing; 5 x bar press; 5 x bar PP; 5 x bar PJ

First time for PJ. 3 min btwn efforts. Pinched cervical nerves to my triceps are still keeping me from lifting more. Upper body strength improves only very slowly.

Press PP PJ
115 115 95
115 120 115
120 125 130
120 130 135
115 140 145

Krav Maga PM yesterday and today

cfwux3
135,145,155,165,185
185,185,185,185,185
135,145,155,155,155

125-125-125-125-125 (SP)

135x3, 135x3, 125x3,125x3, 125x3 (PP)

125x5, 115x5, 115x5, 115x5, 115x5 (PJ)

active warm up...

shoulder press 135-155-175-195-195

push press 185-195-205-205-215

push jerk 135-135-135-135-135

I don't have the technique yet for the push jerk, so I pratice it at 135lbs and I don't have bumper plates either.

I went on to my boxing workout after. 3 rounds of 4 mins on the heavy bag. Active Stretch.

90 mins hockey game at the University of Ottawa in the afternoon.

I'm done now and going to bed early tonight.

Out.

sp:135
pp:170
pj:150

See #310. Just realized I did the WOD incorrectly. I did single reps on every thing.

29/f/115

piss poor performance today. i'm so angry, two horrible days in a row. i don't know if it's because i did elizabeth on monday, or what but i am down 15+ pounds on all lifts

sp: 85-90(f)-85-85(f)-85
pp: 85-95-100-105-110
pj: 95-100-95 (QUIT)

i am a quitter. rarh. shoulders were just done. this sucks. last time i push jerked 120x5

23/m/150
Did sp's, pp's and pj's back to back.
...in lbs.
85
95
105
115
125 fail
115

cfwu x 1

Press -- 135,145,145,145(f),135
Push Press -- 135 all sets
Push Jerk -- 135 all sets

1 minute rest until Push Jerks, then 2 minutes

45/76"/190

CFWUx3x16

SP: 95/105/115/115/115
PP: 115/115/115/115/115
PJ: 95/95/95/115(4)/115(4)

(used split jerks)

#294 Bryan

Thank you for letting us adults talk. I am sorry, your ten years as a KMART security gaurd watching over the girl scouts as they sell their cookies, doesn;t qualifiy you to state what happens inside the prison system.
LOL! I am sorry, that was so wrong of me! I take it back, kind of like Mark with the squirrell on my face comment, all in good humor.SERIOUSLY.
However, the mere fact that you have been in law enforcement for ten years does not qualifiy you to know what happens inside the prison system. Fact is, in my two month stay, I could eduacate you on what YOU all don't know much about, such as how drugs infiltrate the system (and not just the whole butt and balloon thing you watch on lifetime, the real stuff), and a number of other things. I am not trying to say that I KNOW everythign that happens inside the prison system, not at all. I am not even trying to have a pissing contest with you or anyone else on who has more experience based evidence on what may or may not work, or what has or has not worked in prison with regards to reform for those who want reform. If my "lifetime" comments upset you, I am sorry, and suggest that you go back to ROAD RULES or the Oxygen channel, prepare for tomorrows day , and move on from this. I didn'tmean to upset you. 10 years of law enforcement, I thought you might be tougher than that. $hit, there I go again, sorry.
Qualify yourself a little more Bryan. How much time have you spent in the prison itself? How have you seen Crossfit be detrimental to inmates, CO's, the public, etc.? How many times have you seen the non-career criminal go lifetime gangster due to incoporating CRossfit into his/her few month stay?
Seriously, my rant was qualified, justified, well thought out, and grounded. If you are going to retort, do post the same.

~J~
Train Hard and Push Through "IT"

btw: 152

SP: 95 for all
PP: 105 for all
PJ: 115 for first four, 125 for last

sp: 85,95,105,115,125
pp: 125,135,140,145(pr),150 1x
pj: (horrible form. still getting used to the motion) 135,140 2x,135,135,140

2 Months in jail, hmm, I guess my 8 years working county jail doesn’t count. I believe Bryan R is talking about the “professional inmate” the one who has been in and out of county and state jails most of his or her life. You know who he is

sp- 125, 135, 145, 150(f), 145
pp- 140, 155, 165, 170, 175
pj- 155, 165, 175, 185, 195x 2

another lackluster performance. oh well.
shoulder press 135, 145, 155, 165, 175 x1
push press 175 x3 for all sets
power jerk 175 x5 for all sets
best for set of 3 for jerk was 245 or so, but shoulders were wearing down by last few sets.

bw 175

47/M/5'9"/170

SP 145-145-150-155(f)-150
PP 150-155-160-165-165
PJ 145-145-150-155-155

38/M/178

SP 125/135/145/145/145

PP 155/165/175/175/165

PJ 175/175/185f/175/175/165

re: CrossFit and Prison

I'm not sure where this one came from, but I'll weigh in. While I see the LEO's perspective and agree to an extent that these guys inside don't need "privileges" open to them. However, CrossFit espouses sooo much more than just fitness. It really is a way of life, and I do think there is rehabilitative value there. Christian Prison ministries have been very influential in changing minds, hearts, and souls. Now I'm not comparing CrossFit to my Faith, but Glassman is like the "Messiah of Fitness" (LOL). Seriously, the positive way of life, teamwork, integrity, and mental fitness espoused by our community would be a good "experiment" in a controlled prison environment. Why not? JroCK....go for it dude!!

Mark

Man your 80 yo sloth comment on that dudes chin made me laugh while drinking my smoothie and spit it all over my laptop!! That was funny!!

SP: 95,105,125,125,130(f)
PP: 115,135x2,115,125,130
PJ: 115,95,115,95,115

sp 135.185.205.215(missed).210(new pr)
pp 135.185.205.215.225(pr)
pj 135.185.225(missed).135.135

backed off on last 2 sets, wrists hurting and shoulders beat...

m/22/5'7/170

I'm just going to post my last set.

SP=185
PP=175
PJ=155

A little angry JroCk, It’s not worth it. Remember there are several types of inmates, and yes I speak from experience.

SP 155 175F 165f 165f 160(tied pr)
PP 165 170 175pr 180f 180(2). New pr by 10lbs.
PJ 155(3) 155 160pr 165(2) 135. New pr by 10lbs.
Got a little too ambitious on second SP.

27/m/190

Shoulder Press - 135 x 1 x5

Push Press - 155 x 3 x5

Push Jerk - 115 x 3....on fourth rep of first set...the bar caught my chin shattering my front tooth, i wussed out and called it a day after that!!

30/m/130
95lbs as rx'd
100lbs next time

M/25/6'1/175

WOD:

Shoulder Press: 5 x 1 @ 115#
Push Press: 5 x 3 @ 135#
Push Jerk: shots baskets instead

Really upset about this WOD. Need to step it up.

Nice post JroCk
Worked in a Prison for 6 years.
The best one in the world is disgusting.
1/4 of the inmates don't care if they are in or out they abuse everyone they meet whenever.
1/4 of them wake up and never come back.
It's the 50% Who never want to come back and can't seem to make it who need help. Physical exercise doesn't foment agression(sic) it reduces it. The tamest guys on the yard are the biggest and buffest(sic). Crossfit would make a difference as does education and job training. Making blanket statements about inmates character, wants and desires, with no experience or training demeans everyone.

21/m/190

SP: 115-120-125-135-115
PP: 135-140-145-150-155
PJ: 155-165-165

Regarding Crossfit for prisoners, a couple questions and thoughts:

I find the idea of introducing "Crossfit" to prisoners somewhat pointless - why can't they do Crossfit now?

By bringing them Crossfit, what exactly are we looking at providing them? Certs? Access to the internet site? Kettlebells, medicine balls, and rings? the journal? a Zone diet program? I consider ALL of these extras. Perhaps it is because my job has sent me to several places where I had no equipment, couldn't run, didn't have the internet, had to eat MRE's or whatever the locals were eating, yet still managed to do
what I considered Crossfit - pullups, squats, pushups, lifting heavy things in different ways and putting them down.. at a high intensity. You can do a burpee anywhere.

It's not as though Crossfit-type workouts did not exist before it was branded as Crossfit. No, it hadn't been packaged so neatly and organized with a community of dedicated trainers and trainees... but do all these "extras" make it Crossfit? Maybe I'm wrong. What I considered to be Crossfit (men and women sick of globo gyms, busting their asses in their garage, wanting to challenge themselves to the point of passing out, while doing what are FUNCTIONAL exercises).. is wrong? You see, I've been doing THAT for the last 3 years, but I've never been to a certification.

Personally, I don't care about helping the inmates do something they might "love" to do or whether they can "enjoy" themselves. If they want to bust their asses doing burpees, they can go right ahead. As for letting them enjoy all the "extras", that would piss me off. You are in prison, suck it up, do your time. I understand bad luck had a hand, but play the cards you are dealt and seek to improve yourself.

JRock, that was one of the more thoughtful posts I've read on here and I appreciate it. I have never had the experience of going to prison, but, as you can tell, I agree with your perspective regarding doing what you need to do to get through it / improvising to do your workouts. However, my question to you: if Crossfit helps you keep a strong mindset through prison and does not let prison affect you, wouldn't that be detrimental to those inmates who need a lifechanging experience and new mindset? Anyhow, you can bet I'd be doing crossfit workouts too if I was in that situation.

First post.

-steve @ Fort Bragg

My 2nd litte workout of the day to get my 100 Push-Ups done for the day

5 rounds for time:
10 Pushies on the Handles
20 AbMat Sit-ups
8:31

Getting harder and the soreness is starting to show up

Mama:

5 rounds for time:
10 Pushies (Modified)
10 Squats
5:28

We both did 50 20#KB swings each. I did 10, then she did 10....

Little Boo did 20 AbMAt sit-ups and we all counted.

Day 2 of 100 Push-Ups done.

I am so stoked about my results tonight!

SP - 45,65,85,95,105 (tied PR)
PP - 105,115,125,135,145 (PR by 5!)
PJ - 135,135,145,155,165x4 (failed on the 5th, but a 20# PR!)

Got some rubber bands from Agatsu and worked on handstand pushups after the WOD.

m/40/140

sp:85,95,105,115,120(pr)
pp:115,115,125,135,140x2
pj:115,125,135,140x3,140f

m/28/165/5'8"

poopy start
press: 135-145(pr)-Fail 150-Fail 150-Fail 145
push press: 145-155-155-165-2x175
push jerk: 155-165-175-185-3x185
felt better about the finish.

Cant get past that damned 145!
I think its time to start doing mad HSPUs

wod as rx'd
22-26
SP- 185-205-215-220-225(F)
PP- 225-245-265(F)-265-280(1of3)
PJ- Uneven Push jerk

shoulder press-135,135,125,130,130
push press-135,155,165,175,175
push jerk-155,155,155,155,155

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

Failed on rep 5 of 1st and last set of PJ's. Really pissed about it!

27/m/205

Press: 150, 165, 175, 185, 185
Push Press: 185, 185, 195, 195, 205
Push Jerk: 185, 195, 205, 215, 225

M/24/5'8"/165

SP: 115, 125, 135, 145, 155(Fail), 145
PP: 125, 135, 145, 155, 165
PJ: 125, 135, 145, 155, 165 (x2)

Hey i don't know who i would send this to, but on the front site there is an endorsement from BJ Penn, which is really cool, but the problem is it says "World Champ BJJ (true) but only UFC competitor when BJ Penn is LW CHAMP in UFC not merely a competitor

Sorry to sound anal but give the man his due, he is considered of the best P4P fighters in world and is the CHAMP

48/m/194

SP 135,140,145,145,145
PP 155(F)140,145,150,150,150
PJ 150 Through out.

SP - 115/120/125(fail,oops)75/80/95
PP - 95/100/105/110/115
PJ - 95/95/95/95(3)/95(3)

M/40/183

As Rx'd all sets 135lbs

i feel like i've been hit by a truck and it really impacted my training today...i may still be feeling the affects of the CFT the other day and certainly yesterday's cleans have done me in as my shoulders, elbows, wrists, and hands don't wanna move at all...hot tub in the morning for sure.

m/19/159/5'9"

sp-125-130-135-140-135
pp-145-150-155-160-155
pj-155-160-160-135-45(lol)

m/42/202/5'11

as rx'd

SP: 95, 115, 135, 135, 155F, 155F, 145F, 135, 135
PP: 135, 135, 155, 155, 145
PJ: 95, 115, 135, 135, late for Rotary
sh pain didn't limit but interfered with my focus on sp, PJ could have done more weight

120,125,130,146,151(PR)
130,135,161x2(f),141,146
141,146,146,151,161x3(f) -- 132x2

115 135 140 141 141
135 140 145 150 155
135 140 145 145 146

SP: 95,115,125,135,140
PP: 115,135,135,140(pr),135
PJ: 115,125,135(4),115

m/24/6'1"/230

missed yesterday so i made it up before today's wod.

Squat Clean 1-1-1-1-1-1-1
(tried to focus on form not weight)
95, 100, 105, 110, 115, 120, 125

Shoulder Press 1-1-1-1-1
95, 100, 105, 110, 115
Push Press 3-3-3-3-3
120, 125, 130, 135, 140
Push Jerk 5-5-5-5-5
145, 150, 155, 160, 165

my goal was to continue to increase by 5 through the entire work out... got it.

F/37/124
sp 1x5:65,75,80,85,90(pr)
pp 3x5:80,85,90,95,100
pj 5x5:75,85,85(forgot to add wt),95,105x4

m/24/180

Press 165 x 1
Push press 195 x 3
push jerk 185 x 5

m/27/185

135, 180, 195, 205, 215 (f)

135, 195, 205, 215, 225

135, 185, 195, 205 (or 215 I forget), 135 (to work on form)

41 M 190#

CFWU 2 X 15

Yesterdays: squat cleans:
155,175,185,185,205,225(power), 225 got it.

todays:
135,135,155,155,175 X 1 press
175,175,175,185,185 X 3 push press
185 x 5 X 5 Split jerk press

Unplanned for luncheon at work-couldn't get to gym.

SP: 115,115,115,120,125
PP: 135,140,145,150,150
PJ: 135,140,140,145,145

21/M/6'/170

Go PHILLIES!

SP-135-140-145-150-155(fail)
PP-135-140-145(fail)-135-135
PJ-95-105-115-120(fail)115

95# 1-3-2 press, push press, push jerk
did them all in a row as one set rather than individually
95# 1-1-1-1-1-1-1 cleans
phew - quick workout though!

m/36/195

as rx'd

for all three

135lbs

m/32/187lbs

my first push/jerk and push/press
sp 95,115,135,150,175
pp 95,135,155,170,185
pj 95,135,150,170(knocked the crap out of my chin)
135

M/41/5'11"/185

SP: 105-115-120(f)-115-115(f)
PP: 115-120-125-130-130
PJ: 115-120-125-130-135

F/38/5'6"/140

SP: 65-80-85-80-80
PP: 80-85-85-90-95
PJ: 85-85-95-100-90

SP: 115,135,145,155,165 X 1
PP: 135,145,155,160,165 X 3
PJ: 115,125,135,140,145 X 5 Stayed light BC this was my first time do this movement.

36/M/6'/195

Looking forward to a lot of pull-ups tomorrow....I hope.

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

up about 10lbs from last time

spin class

Pete

No not angry at all brother. That is why there are a number of "LOL", "all in good humor" "SERIOUSLY" in my post. And Pete, why would you think that your 8 years exp. in the prison system doesn't count? by the way, what WASSSS your opinion? Of course it does. And frankly, it takes a special type of strength to volenteer to go the prison everyday, and I admire that strength. It is not something I can say I have.
However, I am not attacking CO's. I was not attacking the system, I was not attacking Bryan, and I was not picking on anyone (well, except for the security gaurd working outside KMART. ..JOKING! jeez, laugh people!)and not pickiing on you Pete, or your profession. I was merely stating that Crossfit can and has been beneficail inside the walls of jail. IT HAS, fact. Undisputable, unarguable.
THIS is wht I said, "Show me how crossfit has been detrimental to an inmate, show me how CF has made a worse more angry inmate that had crossfit not been introduced he/she would have been a useful member of society...SHOW ME THIS, and then you will have a worth while retort. If you are going to get upset about my comment on girls scout cookies, or maybe my typos', or the fact that I recomended Oxygen versus Lifetime or ROad RUles, well...your are reaching a bit, and should stick to posting loads and times.Like I said, let the adults talk.

With that said, it is time for me to call it a night. I missed hearing freddy c's comments...maybe later.

Good night all and God Bless. SERIOUSLY.

~J~
Train Hard and Push Through "IT"!

95 115 125 135f 130
135 155 155 165 155
155 155 155 155 155, ten pounds lighter than I've been

God, religion and exercise are also found in jail

Honor Et Fidelite

20/m/6'2"/197 lbs

SP: 135-145-155(PR)-160(f)-155
PP: 135-145-155-155-160x2
PJ: 155-160-165(PR)-155-155

Probably could have done more weight on the PJ's, but my wrists were killing me.

Shoulder press 1-1-1-1-1 reps: 135, 135, 140, 140, 145
Push press 3-3-3-3-3 reps: 145, 145, 145, 145, 145
Push Jerk 5-5-5-5-5 reps: 145, 145, 145, 145, 145

m/ 26/ 74"/ 200 lbs.

SP: 155/155/155/160/160
PP: 3 @ 160 x 5
PJ: 5 @ 160 x 5

SP 155 165 170 175 180F, 175 ties PR
PP 155 165 175 185 190
PJ 155 175 185 (135x10) ran out of time, (3PJ, 3 R split, 3 L split, 1 PJ)

Amy/38/63"/125

65,75,80,85,95 (PR)
65,75,85,90,95
65,75,85 - elbows trashed, too tired

With regards to the prison comments:

Opinions are like a**holes - everyone has them. Insulting, but true.

If it were always up to personal experience to form appropriate/adequate opinions, then there would never be a male obstetrician or breast cancer oncologist, or a female urologist. Think about it! Of course those aforementioned professionals are (hopefully) well educated ... while one cannot sympathize in his specific role, he can empathize. See the difference?

I have no experience on either side of this debate, so I have no dog in this fight. I do have an opinion which I'll keep to myself. However I think that throwing out-of-hand, "everyone's" uneducated opinion isn't warranted. Still love you Justin!

I have a question regarding supplements and Crossfit. I have used the product NANO X9. It is a hemodialator. Is it advised not to use these type of supplements with crossfit? Also, is the Zone diet the official diet of Crossfit?

Thanks,
Matthew

as recommended:
SP- 135, 140, 135, 135, 135
PP- 135, 140, 145, 150, 155
PJ- 115, 115, 125, 135, 115
I still need to work on the push jerk. But I was happy to get my body weight overhead on the push press.

Mark
95,100,102,105,107
115,120,125,130,135
115,125,130,135,140(4)

SP: 115, 135, 145, 150(f), 145(f)
PP: 115, 135, 150, 155
PJ: 95, 115, 125

had to cut this workout short.

as rxd m/160/5-8/35

SP: 110,115,120,125,130
PP: 135,135,140,145,150 (2)
PJ: 115,135,135,145,150 (4)

Overall, I'm really happy with this performance, didn't expect to measure up as well against other crossfitters. My wrists are what holds me back on the PP and PJ.

SP: 135, 155, 166, 171, 175
PP: 155, 160, 175, 180, 186
PJ: 135, 140, 146, 152, 155

Shoulders fried by the time I got to PJ. Hurt on a couple reps just catching it.

30/m/195

SP: 115/115/125/135/140f
PP: 135/135/145/155/165f
PJ: 135/135/145/155/135 (after 155f)

sp: 135/140/145/150/155
pp: 155/160/165/170/165f
pj: 135/135/135/135/135

F/22/5'6"/140

SP - 95
PP - 105
PJ - 110 (115x4, 115x4) - SO FRUSTRATING!!!!!

Day 2 of 100 pushups: had to do 172 today because I slacked yesterday. I think my math skills are finally becoming a little more sharp...ha!

Comment #86:
Sorry that you find our shirts offensive. In no way do we mean to disrespect anyone; but at the same time, anyone who wears our CrossFit Mississauga "HARD AS $#%@" shirts has the free will to wear them wherever they wish to.

Janet f/49
SP: 60,70,80,80,80
PP: 80,80,80,80,80
PJ: 80<80,80,80,80

Scott m/48
SP: 110, 110,120,120,120
PP: 120,120,120,120,120
PJ: 120,120,120,120,120

If anyone wants to order a CrossFit Mississauga Hard as F*@! T-shirt like the one in the video please visit www.crossfitmississauga.typepad.com or email Eric at crossfiteric@gmail.com.

m/22/5'10"/143

warm up - 1 mile run

SP 1-1-1-1-1 reps - 95 across
PP 3-3-3-3-3 reps - 95,95,95(fail on 3),95,95
PJ 5-5-5-5-5 reps - 95, 95, 95, 95 (fail on 4), 95

sp 95 105 115 125f 125
pp 115 125 135 145 155
pj 135 145 145f 135 145

95 lbs on all

only completed 3 sets on the push presses -- it's been a long time since I lifted shoulders...I wanted to make sure I took it easy.

Second day of CF. Really liking the exercises, but waiting to get my butt kicked.

SP - 95/105/115/125/130
PP - 115/115/125/130/130
PJ - 115/125/130(form slipped)/125/125

Tried to make sure my form was good. Pretty close to max effort though. Good workout overall.

M/23/150 GregAWu + 50 DU

P - 95,115,125,135,140F
PP - 115,125,135,145,155
PJ - 115,135,145,155,165

age 42
bwt 214#
SP: 1-135,1-140,1-145,1-155,1-170
PP: 3-135,3-140,3-145,3-150,3-155
PJ: 5-135,5-140,5-145,5-155,5-160

M/18/135

Finally got some PR's on these presses! :) the site's "press corrections" video helped a lot.
SP 1-1-1-1-1
#85, 95, 105, 110, 115(PR)

PP 3-3-3-3-3
#115, 115, 125, 135, 145x1(PR)

PJ 5-5-5-5-5
#135, 135, form was quite bad and my wrists were hurting, so I took the weight down to 95 and finished the rest of the workout here.

M/19/5'11"/160

SP: 105, 110, 115, 125, 125
PP: 115, 115, 120, 125, 130x2
PJ: 115, 125x4, 120, 115, 115

SP: 85-95-105-110-115
PP: 95-105-110-115-120
PJ: 105-115-120-125-130

22.m.137.65"

as rx'd
SP:145, 145, 145, 145, 145(PR)
PP:165, 165, 165, 165, 165(PR)
PJ:155, 155, 155, 155, 155(PR)

Last Time:
SP: 125, 130, 125, 125, 130
PP: 155, 160, 160, 160, 160
PJ: 135, 135, 135, 135, 135

Shoulder press 95 105 105 105 115 (PR)
Push press 115x3 115x3 115x3 115x3 stop due to twinge in shoulder

squats: 185x3x3 205x5x2

m/29/6'1"/220

SP 135-155-175-175-175
PP 175-175-185-195-195 -(fail on 5)
PJ 135-155-155-175-185 -(fail on 5)

Are you wrists supposed to hurt that bad? they hurt only during and immediately following the wod.

M/29/6'/195

CFWU x3

Did yesterday's WOD + Today

Squat Cleans 135-145-155-165-165-165-165 (wrists hurt so I didn't push it)

Today's WOD

SP 115-125-125-130(f)-125
PP 135-145-155-155-155
PJ- didn't do because of tender wrists. Instead did 10 shoulder presses @95 to burn out.

SP 135 x 5
PP 115 X 5
PJ 115 x4 135 x 1

strict press-
185 x 0
177 x 0
167 x 0
157 x 5 x 1 reps
push press-
185 x 5 x 3 reps
push jerk-
225 x 1 set of 1 miss/1 rep/another miss....lol. oh well good to press your bodyweight over head either way.
205 x 2 sets of 5 reps
205 x 1 set of 4 reps
185 x 1 set of 5 reps

Vance

Shoulder press 1-1-1-1-1 reps
135-146-157(F),146-146-146
Push press 3-3-3-3-3 reps
135-135-135-135-146
Push Jerk 5-5-5-5-5 reps
89-100-111-122-122
New PR on all three lifts

Been slacking for awhile, trying to stay more consistent.

SP: 100, 110, 120, 120, 120
PP: 120, 120, 120, 120, 120
PJ: 120, 120, 120, 120, 120

as rx'd

175 for the first two SP's, 170 for all the rest.

SP - 50kg, 60, 60, 60, 60
PP - 50kg, 55, 60, 62, 65
PJ - 50kg, 55kg, 50(f), 50(f)

sp-135, 145, 155, 155, 155
pp-155, 155, 155, 155, 165
PJ-165, 135, 135, 135, 135

M/46/145

CFWU2, SP warm up 65x5, 95x5, 115x2

SP: 125-130-135-135-135
PP: 135-135-135-140-140
PJ: 140-145-145-150-150

Happy with this. I could not get the press of 135 last week on the CFT. Strange that it went up easy on this one.

Crossfit warm up 3 rounds x 15 reps/per movement

SP- 75-85-95-100-115
PP- 95-105-115-125-135
PJ- 115-125-135-135-140

Felt really good during, but now my traps and neck are hurting like crazy! Plus my shoulders have the feeling of having flu shots in both arms....

32m/5'10"/200#

MP: 135,135,135,135,135
PP: 135,135,135,135,135
PJ: 135,135,135,135,135

37/6'2"/195

Brutal as my brother would say...

SP: 70/73/75/80/85kg (187lbs)
PP: 85/80/80/80/80kg (187lbs)
PJ: 80/80/80/80/70kg (176lbs)

Cara:
SP: 69/72x/72x/70/72lbs
PP: 72/74/80/82/85lbs
PJ: 85x/85x/75/75/80lbs

Good job Cara, your jerks were coming around towards the end!

26/f/5'2/132#

breakfast: run 45 minutes = 6 miles

work work

back to big box for

cfwu, warm-up presses 10x45#, 5x65#, 3x75#

WOD:
sp 85-90-95-100-105(f)
pp 105-115-120-125-130
pj 130-135-140-145-150(2,f)

well, this didn't even match last performance. went in with tired upper body from past 2 nites workouts at Valley CrossFit.

post: play and win rec league bball

last nite:
Monday night wuz Karen which did a number on my shoulders right there. and then last nite Becca gave us a lovely caterpillar ball-slam warm-up, followed by a lung-burning twist on a classic CF WOD;
"Nasty Running Girls"
3 rounds for time of
50 x squats
7 x muscle-ups
10 x hang power cleans (135# for guys, 95# for gals)
400m run
time = 14:00

gasping and wheezing by the end of that one for sure. muscle ups and hpcs cooked my upper half, squats and runs smoked the lower half. guessing that this may have affected performance of today's shoulder thrashing.

M 37 5'10" 149.5# (WOD: 167)

Just got back from vacation. Sat around on my ass the whole time. Lame. First WOD in two weeks.

5 RFT: 2 SP, 6 PP, 10 PJ with Dumbbells (2x35#)

23:41.67 - counting as a PR (all at 70)

01 Jul 2008: 22:53.87 (70, 70, 70, 60, 60)
08 Apr 2008: 21:10.92 (70, 60, 60, 60, 50)
25 Feb 2008: 30:37.52 (70, 60, 60, 60, 50)

36/m/172

65/85/95/100/105
95/115/120/120/125
95/95/105/115/120

Josh, thanks for the technique training on the push jerk. Nice.

SP: 155, 165, 175, 165, 170
PPx3: 170, 180, 190, 200, 180
PJx5:165, 170, 180, 160, 160

SP: 155x1, 165x1, 155x1
PP: 165x3, 175x3, 185x3
PJ: 185x5, 185x5, 185x5

good WOD, although I had to rush it a bit.

Rxd:

SP: 115, 125, 115, 120, 120
PP: 125, 125, 125, 125(Failed last rep), 120
PJ: 120, 115(Failed last rep), 105, 105, 105

Thursday 10/30

Shoulder press: 95/95/100/105/105
Push press: 105/105/105/105/105
Push jerk: 105/110/110/110/110

Sucky weight, I know. My wrists hurt, more than anything, or I may (may) have been able to add some weight.

I just looked at tomorrow's WOD. I shouldn't have added extra pullups, situps and pushups today.....

M/34/180/6'0"

Shoulder Press:
115 125 130(f) 130(pr) 135(pr)

Push Press:
135 140 145 150 160

Push Jerk:
160 165 170(x4) 170 180(x3)

I'm very happy with this. Finally got the hang of the shoulder press for 2 pr's. And I was able to increase weight for each move as I would expect to be able to. I took my time an fought for each rep.

I6:
SP (1RM): 155-165-175-180(f)-175(f) PR=175
PP (3RM): 155-165-175-180-185 PR=185
PJ (5RM): 155-175-180-185-190(PR) New PR

m/18/165

Shoulder Press: 115, 120, 125, 130(failed), 125.
Push Press: 135, 140, 145, 150, 155
Push Jerk: 135, 140, 150, 155, 155

I have weak shoulders...got to work on that. My wrists are hurting.

SP 125-135-145-150-150
PP 125-145-145-155-160
PJ 125-125-125-125-125

Left the weight down on the Push Jerk to work on form.

sp: 55-60-62.5-65(failed)-60
pp: 50-60-65-70-65
pj: 50-55-57.5-60-55
(kg)

felt a bit low on energy today.

Shoulder Press: 123, 133, 145, 155(F) 145(F), 145
Push Press: 145, 155, 155, 155, 167 (F)
Push Jerk: 123, 79, 101, 111, 123: Need to work on form for the PJs, that is why I went down to 79. Knee was hurting the next day. Work on form.

M/31/6'3"/200

SP:95-105-115-125-95
PP:115-125-135-150-135
PJ:135-140-145-150-145

Shoulder feeling a bit better.

sp: 80kgx4 +85kg,
pp: 90kg, 95, 100, 100, 105(F)
pj: 70kg-80kg, bad form

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

SP: 135, 140, 145, 150, 155F, 135
PP: 135, 145, 155, 165, 170 (x2)
PJ: 140, 155, 160 (x4), 150, 150

Shoulder press
95-95-100-100-105

Push press
105-115-135-135-140(f)-135

Push jerk
135 for 3, 135 for 4, 135 for 3, 115 for 4 (forearms aching bad at this point)

M/31/5'4"/148
SP
1. 135
2. 145
3. 155
4. 155(F)
5. 145
PPX3
1. 145
2. 150
3. 155
4. 160
5. 160(F)
PJ
1. 115
2. 115
3. 115
Called it quits after three rounds. Shoulders dead and time constraints.

25/M/190

Shoulder Press
135, 155, 185,185,185

Push Press
185 for all sets

Push Jerk
165 for all sets.....for was going to crap in last sets of push press

M/24/6'2"/215
SP- Died out early here need to work on the form.
1. 95
2. 105
3. 105
4. 105
5. 105
Push Press
1. 95
2. 100
3. 115
4. 125
5. 135
Push Jerk
1. 115
2. 125
3. 125
4. 125
5. 125
I could've tried heavier on the push press and push jerk but my gym has a tiny area for these thing and no bumper plates. Didn't want to break anything or hurt anyone. I still got a killer strength day in though!

Theresa:
press: 65,65,65,70,70 (x1)
push press:70,75,80,85,90 (x3)
push jerk: 75,80,80 (x5)
stopped a last two sets of push jerks - l. shoulder (!!!)

shoulder press:
95-105-115-115-125

push press:
125-125-125-125-125

push jerk:
125-125-125-125-125

Press 140,150,160,170f,170f,
Push 150,160,170,180, 190
Jerk 150,160, 170, 180, 190f(4)

Jerks technique is horrible, need to improve

SP - 95-95-95-95-95
PP - 105-105-105-105
PJ - 125-125-125-125-125

SP-120,120,120,120,120
PP-120,135,135,145,135
PJ-135,135,135,135

Reps as rxd

SP: 110-110-110-110-99
PP: 110-110-110-121-121
PJ: 88-88-88-99-99

Shoulders are borked!

m/193/6'/28

Did the squat cleans from yesterday first.
Squat Cleans:

1-135, 1-155, 1-175, 1-195, 1-205, 1-225, 1-235

Then did this WOD:
SP: 135, 155, 175, 185F, 185F
PP: 145, 165, 175, 185, 195 (only 2 reps)
PJ: 155, 165, 175, 185, 195 (only 2 reps)

Don't yet have a rack in my garage gym, so after the squat cleans, had to clean all SP, PP and PJ to my shoulders to do sets...

m/5'3"/158/28

sp
135(f)
125
125
125
135(f)
130
130

pp(x3)
135
135
135
140
145

pj(x5)
95
115
125
135(x4)-115(x1)
115

32/m/6'2"/205

Still fighting sinus infection, so did not push it.

SP: 135, 145, 155, 165, 165
PP: 165, 165, 175, 175x2, 155
PJ: 155, 155, 155

Ran out of time, had to get home to get ready for work.

Phil 4:13

CFWU x 3

SP: 115,120,125,130,135
PP: 135,135,140,140,140
PJ: 140,145,145(x4),135,135

35 KTE

SPx1
135,145,155,160,165(pr)
PPx3
135,145,155,165,175
PJx5
135,155,135,135,135

SP: 135-140-145-150 failed-145
PP: 135-145-155-160
PJ: 135-145-150-155

(CFWU + Jump Rope 100 BB & 10 DUs) X 3

SPx1
135
155
165f
155f
145
145
145

PPx3
165
175m
155
165
160

PJx3 (Not strong enough for 5)
175fx2
155
155
155
155

Note - Push jerk very weak. Possibly due to running shoes and spongy gym floor. Tried bare foot on set 3, but pretty spent at that point. Need to work on confidence getting under bar and getting some lifting shoes.

used 45 lb dumbbells, all I had

M/36/145

@ home,
SP 100,105,115,120,127 1/2 (F)
PP 120,130,135,145,150, huge PR for me, never put that much weight over my head, but with successes come failures, my timing was way off and I was unable to do the PJ sets, I ran into dinner, school conference, and bath night.

Previous:
SP: 100-100-100-110-121(F)-110
PP: 110-110-110-121(F)-110-110
PJ: 88-88-100-100-100

Today:
SP: 110-120-120-120-120
PP: 110-110-110-110-110
PJ: 110-110-110-110-110

25/M/5'9"/175

Shoulder Press
135, 155, 175, 185, 185

Push Press
175, 185, 185, 185, 195

Push Jerk
185, 185, 185, 195, 205

Did a Diane with the CrossFit Marin crew.

1st time as Rx'd (however I did HSPU first and 225# DL second) - time was 8:15

I need to work on my deadlift form.

165-165(f)-155-155-155-155
145-145-145-145-145
135-135-135-135-135

20/m/172

Long and tough!

1x: 185, 185, 185(F), 185(F), 185(F)
3x: 185, 185, 195, 200, 205
5x: 135, 145, 155, 165, 175

1x: 55, 60, 65, 70, 75F
3x: 65, 70, 75, 80, 85
5x: 75, 80, 85, 90, 95

As much as I want and need to do this one, today I have to get in and out of the gym, stat. So:enter Fran:

Fran, as Rx (full pull up and 95#)
12:37

I'll get it down to 10min eventually. Ouch....

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 95-105-115-120-125
Push press 125-130-135-140-145
Push Jerk 120-120-120-125-130
-----------------------------------------
Compare to 080701

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

w/u 20 min jumprope and du practice and stretches
sp 11111
45x10 warm up
55,60,65,70,75(pr)
pp
65,70,75,80,85(f),80(pr)
pj 5 5 5 5 5
80,85,90,95,100(pr)
10 backsquats at 100 for practice
Some guy came up to me and asked me why I didnt use the smith machine for the shoulder exercises, that it would be a lot easier and that that is what all the women used. Rrrrrrrrrr.
I smiled and declined the advise. I think he just wanted to use the stand.
5 rds of 10 sets of each
pull ups (gravitron 70 assist)
sit ups
push ups
squats
11:00 min.

Yaaa, CF cert 1 is coming to MIAMI!!!

All sets at 125 lbs

MP: 135 135 145 145 155
PP: 155 165 175 175 175
PJ: 165 175 175(f3)170(f4) 165

My first ever WOD. I'm out of shape, and completely new to this.

SP: 115 105 95 95 95
PP: 105 95 105 105 95, fail on last one
PJ: attempted once or twice, not sure I know how to do it right,. Didn't want to risk injury, so I stopped.

SP: 135 135 135 135 135
PP: 135 135 135 135 135
PJ: 115 115 115 115 115

M/47/6'/184

Sh Press: 135 x2 160 145(best form) 155 135

Push Press:135 145(best form)150 140 140

Perk Jerk I need to perfect this movement:
95 100 115 135 135

150 push ups 1hr Spin

bw 252.5, workout with Mark
5x1 SP
Me: 155, 165, 170, 175(F), 160
Mark: 135, 155, 165, 165, ?
5x3 PP
Me: 175, 175, 185(PR), 195(PR), 205(PR)
Mark: 155, 155, 165, 175, 185(PR)
5x5 PJ
Me: 165, 160, 160, 160, 160
Mark: 135, 135, 135, 135, 135
Had to gut out last rep at 205. Push Jerks could have gone up to maybe 175 if I had been able to stay aggressive. Very happy with the effort though.

m/19/205

SP: 135,155,165,175,185(f)
PP: 135,155,175,185,205(f-1)
PJ: 135,155,175,185,205(f-3)

SP: 110 115 120 115 115
PP: 105 110 110 105 105
PJ: 100 100 100 95 95

Followed by 21/15/9 Pull-Ups, Back Extensions, Push-Ups and Squats.

M/44/6ft/212

SP: 95, 105, 115, 125, 135F, 115
PP: 135, 135, 145, 155, 165F, 145
PJ: 150, 150, 155, 160, 165x4, 145

I'm a weakling with the bar, and crunchy exploding shoulders scare me....

95,95,95,95,95
115,115,115,115,115
95,95,95,95,75

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

Posting a day late.

2000m Swim (Fin)
1.5 mile run to house for spare keys
1.5 mile run back to pool after realising my spare was locked in my truck

WOD
SP 135-145-155-165-175f-175
PP 175
PJ 175

Bone & I stayed lite since we haven't been able to work on lifts. Form was pretty good, but fatigue started to set in. Little to no rest between sets.

Get some, Go again!

43yom / 149

SP (125, 135, 140, 145, 150) X 1
PP (135, 145, 155, 165, 175) X 3
PJ (135, 145, 155, 165, 175) X 5

Then a cool down of 3 sets of L-Sit Shoulder Presses on the floor (45#x10, 55#x10, 65#x10) These are really hard and take an enormous amount of midline stabilization.

Post - Tabata Rowing - All 8 :20 second segments were between 85 and 89 meters

sp 115 - 135 - 135 - 135 - 135
pp 155 - 175 - 185 - 185 - 155
pj 155 - 135 - 135 - 135 - 135

All X 1 - 135,155(F),145,150,155,155
All X 3 - 145,155,165,175,185
Almost All X 5 - 175,185,205/failed on last rep,185,190

M/24/150/67"

125 125 125 130 135
135 135 145 155 155
115 115 125 125 125

wrists sore...

34yom/170/6'

sp - 95,105,115,125(f),115,115
pp - 115,125,135,135,135
pj - 135,115,95,95,95

6'5"
235lb
shoulder press 135-145-150-150-150
push press 140-140-145-150-150
push jerk 145-145-150-150-155(barely)

m/30/6/205

SP -95-115-135-140-145
PP - 115-125-135-145-155
PJ - 105-115-115-120-125

Push Jerk is definitely my worst in form.

95-95-95-95-95
125-135-135-135-135
125-135-135-135-135

m/28/5'9"/170

SP-115-125-135-145-155(F)140
PP-115-125-135-145-155
PJ-115-125-135-145-160

m/37/175

SP- 125,130,135(f),135(PR Finally!),135
PP- 135 all reps, no problems
PJ- 135 all reps. Broken sets but minimal resting. Form really good early, but it got spotty (more of a PP at times) later.

Technically, this was a bit of a wash. The 135 PP was a much-much wanted PR, but the PJ sets were more broken than last time.

m/36/190/5'8"
75,95,105,115,125
all sets were straight thru of 1sp,3pp & 5pj w/o rest

30/M/77kg

SP: 55-55-55-50-50kg
PP: 55-55-55-60-60kg
PJ: 60-60-65-60-55kg

SP 135-155-165-175-185-205miss
PP X 3 135-165-175-185no lock-155-155
PJ X 5 115-135-145-145-135-135-135

m/190/28/6'3"

Shoulder press - 1 rep
135, 135, 135, 135, 135
Push press - 3 reps
135, 135, 145, 145, 145
Push jerk - 5 reps
145, 155, 155, 165 (pr), 175 (pr)

Wrists are killing me. Guess I should stop crying...

p- 135-140-145-150-150

pp-140-145-150-155-150

pj-155-140-145-150-150

31/m/188

SP - 165, 175, 185, 185 (f), 180
PP - 165, 175, 180, 185, 185
PJ - 165, 175, 180, 185, 185

45/m/71 kg
3xCFWU
SP 47½kg, 47½F, 45, 45, 45
3xPP 45kg, 45, 45, 47½, 47½ (3rd F)
5xPJ 5x45kg
Between 2,5-5 kg better than last time (May).

32/m/210/6'5"

165-175-185f-180-180f
190x2-185-190-190-190
165-175-180x3-165-165

CFWU x 2
Brugner warm up
30 burpees

95, 105, 115, 125, 135

3x-105
3x-105
3x-115
3x-115
3x-115

5x-95
5x-95
5x-95
5x-95
5x-95

Took it easy, as I had my first Tatsu-Do class after.

Press - 95; 115; 135; 145 fail; 140

PP - 140; 155; 160; 165; 165

PJ - 135

M/25/245

185, 205, 225, 225, 225

225, 225, 225, 225, 225

135, 155, 185, 185, 185

M/27/6'2"/170

Press - 125

M/24/195/6'1"

135-145-155-155-155
155-155-165-175-185(2 then f)
155x4-155x4
wrists hurt. Jerk form no good

m/22/219

SP-120,125,130,135(f),135(f),135(f) ... really wanted 135, just couldn't get it up
PP-115,125,135,145,150x2
PJ-115,125,130,135x4,115

36 y/o male, 149#, 68"

CFWU
WOD
Shoulder Press 95, 105, 105, 115, 115
Push Press 115, 115, 115, 115, 120
Push Jerk 120, 120, 115, 115, 105

20, 22.5, 25, 27.5, 30(PB)kg
20, 25, 30, 32.5, 32.5kg
25, 27.5, 30, 32.5, 35kg

34/M/190/6'

SP: 155/165/175/185/195f/190pr
PP: 190/205/225pr/225x2/215
PJ: 205pr/210pr/215pr/215x3/205

Couldn't do the 190 sp during CFT the other night, felt strong today, must have been the red meat and the nap.

First day, long time since I lifted more than a pencil

SP:65/75/85/85
PP:85/85/85/85/85
PJ:85/85/85/85/85

40/m/172/5'10"

starting light, don't wanna hurt myself!

40/m/172/5'10"

First day of CF

SP:65/75/85/85/85
PP:85/85/85/85/85
PJ:85/85/85/85/85

Haven't lifted anything heavier than a pencil in a long time, starting light.

Jim 49/M/160
SP:95/115/125/135/140
PP:115/125/135/135/145
PJ:115/125/135/135/135

Mark 28/M/230
SP:95/115/125/135/145
PP:115/125/135/145/150
PJ:115/125/135/140/145

25

sp - 185 x 1 x 5
pp - 185 x 3 x 5
pj - 135 x 5 x 1
155 x 5 x 2
gym closed

29 yom 225# 6'1"
as rx'd
OHP - 205/215/225/235/240
PP - 185/185/195/205/205
PJ - 155/165/170/175/185

Ben
SP: 225# All the way through.
PP: 225# "
PJ: 225# Missed on last rep. of fourth set.

Bree
SP: 65# All the way through.
PP: 65# "
PJ: 65#, 65#, 70#, 75#, 75#

125, 130, 130, 135, 135
135, 135, 140, 140, 145
145, 140, 135, 125

F/5.6"/121

66,77,83,88,88 (30,35,37.5,40,40kg)
88,88,93,99,99 (40,40,42.5,45,45)
99,99,99(F 4,5),93,93 (45, 45, 45F, 42.5,42,5)

M/25/170/5"10

Sitting MP: 135, 145, 150, 155(3 times w/ spot), 160
Push Press: 135, 145, 150, 155, 160
Push Jerk: Dumbbells, 55lbs, 60 lbs, 65lbs, 70lbs (failed on 5th), 65 lbs.

26/M/6'2"/200

SP: 115,125,130,135F,125
PP: 135,135,135,140,145
PJ: 135,135,135,140,145

SP - 89, 89, 94, 94, 94
PP - 94, 94, 99, 104, 109
PJ - 109, 114, 119, 124, 124

CFWU
Hotel Gym; good CF gym though they are not aware nor by design!!

As Rx'd
SP: 75/95/115/135/135
PP:95/115/135/135/145
PJ:95/115/135/135/145

m/37/5'11/189

sp: 135 145 150 155 160(f)
pp: 150 155 160 165 170
pj: 135 155 175 185(f) 175(f@4) 165

30/M/6'/215

SP: 95,115,130,145,155(f)
PP: 105,125,135,145,155
PJ: 95,125,140,150,160

S.P. 135 EACH
P.P. 155 EACH
P.J. 185 ONLY GOT THOUGH ONE SET

29/m/64kg

I visited Crossfit manchester yesterday. I received excellent coaching from Karl so working on techique today.
Built up to:
SP 60kg
PP 35Kg
PJ 35kg

I got my first overhead squat yesterday. I was blaming poor shoulder flexibility but a few helpful hints from Karl and i was on my way. Very knowledgeable lads at Crossfit Manchester.

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

Shoulder press 1-1-1-1-1 reps 120x5

Push press 3-3-3-3-3 reps 125x5 (had to split some sets)

Push Jerk 5-5-5-5-5 reps 110x4 (gym closing)

BW 180

I decided to treat this as "sets across" based on Rip's Practical Programming. Disappointed in not getting thru push press at this weight. May have been still recovering from all the dips the other day, or maybe forgot to get bar overhead asap.
Pressed out a couple of PJ's but on whole think I'm making progress there.

Notes: Get under the bar (lift close to nose). Stance should start wider than I had been doing, and weight should be on heels to intiate each exercise. On PJ, move under is helped by going a little wider on the landing. SP: use Rip's hip move.PP stay upright. (Hips and shoulders should touch wall in practice.)

22/M/5'6"/175

SP- 75,85,95,100,105
PP-95,95,100,100,105
PJ-65,75,85,95,105

Charity-
In an effort to save time, I did it CF Redmond style.
Thanks G for the suggestion!
101-101-106-106-111

m/27/6'/230
SP 135,155,165,185,185
PP 185,185,205,205,205
PJ 205,185,185,155,155
Used the last two sets of PJ for working on my form when I am tired and spent.

23/150

WOD-Incomplete

SP 135-145-150-155(PRby10#)-160(F)
PP 115-170-180-185-200(PRby5#)

M/27/5'9/188

SP 140-145-150(PR)-155(PR)-160(PR)
PP 125-135-140-145-150(PR)
PJ 115-125-135-140-145

m/26/68"/151
As RX'd, rushed most of it, but severely rushed the last 4 sets of PJ for a meeting I had to make. Can't do 5# intervals b/c of metric weights.

SP 115/125/135(f)/125/125(f)
PP 125/135/145/155/155
PJ 135/155(f2)/135/155(f2)/145

50 kg on all sets as Rx'd

Squat cleaned from the ground before each set.

m/32/228

ShP: 155 165 185 195 205pr
PP : 185 205 215 225 245pr
PJ : 135 185 195 dnf Left Biceps Tendon and can't drop wt. took it easy

M 30 188lbs 6'2"

First of all, I am 3 months in the zone. I have lost about 10 pounds of what I thought I needed. Now I've started to gain it back and power with it.

@ 198 my PR on SP was 185# here was today:

SP:
135, 155, 175, 195 (PR), 200 (f)

PP:
155, 175, 195, 205 (PR), 195

PJ: (was in hurry to train muay thai, so like 1-2 min rest)

155, 175, 185, 195, 195

I drank the kool-aid... all of it.. and left you none...

SP (1) 95, 115, 135, 145, 155
pp (3) 145, 155, 160, 165, 170
pj (5) 135, 145, 155, 165, 175

happy with all this, big improvement over last attempt. pj's still need some work, form seems to go on heavy attempts.

135-145-155-165-180
145-155-165-175-185
135-135-145-145-155

135-145-155-165-180
145-155-165-175-185
135-135-145-145-155

135-145-155-165-180
145-155-165-175-185
135-135-145-145-155

Joe
95 95 101 101 106
106 106 111 111 117
117 122 122 111 111 - Elbow tendonitis flared

Nancy 38F 5'1" 103#
45 45 45 45 45
45 45 51 51 57 -- First time PP'ing
45 45 45 45 51 -- First time PJ'ing, fatigue setting in

CFWUx2 and 45x5press X5 Push-press X5 Push-jerk

Press 85, 95, 95, 100, 105 (CFT PR 110)
PP 85, 95, 100, 105, 115
PJ 95 form bad, 45 for form then out of time

SP 155, 160, 160, 165, 170
PP 170, 175, 185, 190x2, 185
PJ I could not figure out form, and there was concern for injury, need to study up more

as rx'd:
SP - 135, 155, 165, 175(CFT), 165
PP - 115, 135, 155, 165, 165(PR)
PJ - 115, 135, 155(PR), 115, 115
Totally smoked by the time I got to the third set of PJ.

5/7/08
115,125,135,145,145
135,145,150,155 failed on 3,155
145,150,150,150,155,

47/M/185
115,115,125,125,135
135,135,135,135,140 fail (poop)
140,140,140,140

SWA
186/M/31/6'0"

1 - 135, 145, 155, 160f, 155f
3 - 140, 150, 160, 165(2), 165(2)
5 - 145, 145, 150, 155, 165(4)

SRA
180/M/27/6'0"

1 - 135, 145f, 145, 150f, 145f
3 - 140, 150, 160(2),160f, 145
5 - 135, 145, 150, 155, 160(3)

M/27/5'10"/165

Shoulder Press: 135, 145, 145, 150, 155
Push Press: 135, 140, 150, 155, 135
Push Jerk: 95, 115, 135, NEED MORE FLEXIBILITY

F/120/5'3/25
SP1x, PP3x, PJ5x: 45/50/55/60/60

SP (x1): 88-100-110-115-120 (40-45-50-52.5-55kg)
PP (x3): 120-126.5-132-137.5-143 (55-57.5-60-62.5-65kg)
PJ (x5): 143-149-154-154-154 (65-67.5-70-70-70kg)

Always started next exercise with max weight from previous.
Will start with final weights for each exercise next time this one comes around :)

Did "Baseline" (CFLA) afterwards in 3:58.0 min (PR)
500m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

M/52/5'8"/143

SP 85,95,100,105,110Fail,105
PP 95,105,110,115,120
PJ 95,100,105,110Fail,95

Shoulders totally toasted, Angie should be a blast in the morning...........

As rx'd with 135 lbs. on all sets - Power cleaned each set - 1:30 rest between all sets

Compare to:
080701
SP: 140, 145, 150, 155, 160
PP: 165, 165, 170, 170, 175(2 of 3)
PJ: 135, 135, 145, 150(4 of 5), 135

080225
SP: 138, 138, 143, 148, 153
PP: 155, 155, 155, 160, 165
PJ: 133, 138, 138, 138, 143

070910
SP - 133, 138, 143, 148, 153 (Missed)
PP - 143, 148, 153, 158, 163 (2 out of 3, missed last one)
PJ - 138 x 5 x 5 (Elbows bent on a lot of the landings)

070810
SP - 133, 138, 143, 148, 148
PP - 133, 143, 143, 153, 158
PJ - 133 x 5 x 5

(5 x 1 x 123), (5 x 3 x 135), (5 x 5 x 135)

SP: 105-115-125-125-125
PP: 115-125-135-135-135
PJ: 135-135-135-145-155

SP X 1 -135,140,145,150,155

PP X 3 -160,165,170,175,180

PJ X 5 -185,190,195,200(F)

sp 95,105,115,125,135f,125
pp 95,105,115,125,135
pj 95,105,115,125,135

M/39/150

yay for the gunks!!!

SP: 60kg, 65kg, 70kg, 72.5kg, 75kg(*F)

PP: 70kg, 75kg, 77.5kg, 80kg, 82.5kg

PJ: 70kg, 72.5kg, 75kg, 77.5kg, 72.5kg

M/36?168

150 for all reps.

M/50/6'3"/254

SP 125x5
PP 130, 135x4
PJ 130x5

1 CFWU, rowed (water) 8.5k in 49 minutes

press 115, 120, 125 130(f), 125
pp 115, 125, 135, 140, 145(1)
pj 115, 125, 135(4), 140(2), 135(2)

A little rushed as needed to pick up the boy from karate.

SP - 95 (x3), 115 (x3), 155 (fail), 145, 155
PP - 155, 165, 170, 175, 175
PJ - 145, 155(x2 then felt a strong pull in my left trap and deltoid forcing me to stop)

Went for an interval run afterwards on the treadmill

30 sec @ 17.2kmh (10.7mph)
60 sec @ 11.0kmh (6.8mph)
45 sec @ 17.2kmh
60 sec @ 11.0kmh
60 sec @ 17.2kmh
60 sec @ 11.0kmh
90 sec @ 17.2kmh
60 sec @ 11.0kmh
60 sec @ 17.2kmh
60 sec @ 11.0kmh
45 sec @ 17.2kmh
60 sec @ 11.0kmh
30 sec @ 17.2kmh
3 minutes @ 9.0kmh (5.6mph) cool down

Good run.

SP: 61,70,75,75,80(miss)
PP: 51,65,75,75,75
PJ: 51,61,61,61,61

In kilograms.

24m/180/5'9"

sp: 115, 125, 135, 135, 135
pp: 115, 115, 125, 125, 135
pj: 115, 135, 135, 135, 145

SPx1 95 95 100 100 105
PPx3 105 115 120 125 125
PJx5 95 95 95 100 100

SP 135/145/145/145/155
PP 155/155/155/165/165(f2)
PJ 115/125/125/135/135

Shoulder Press- 115/135/145/150/145

Push Press(x3)- 115/135/155(3rd f)/155/145

Push Jerk(x5)- 111/131/151/151/131 (bar + 30kg + 10# plates)

CFWU

SP - 135, 135, 145, fail at 150 and 145, 135, 135
PP - 135, 145, 145, 150, 150
PJ - 135, 135, 145, 145, 145

with a log 35kg approx

sp 7-7-10-8
pp 10-10-8-8
pj 6-7-7

cfwux3
sp - 125,135,140,145,145
pp - 145,150,155,160,165(f)
pj - 155,150,150,145 had to go...

did this on 11.1.08, as RX'D:

SP:
115
125
130
135 F
135

PP:
135
145
155 PR by 5
165 x1
155

PJ:
115
135
145 x4
145 x4
135

Man I suck at shoulder presses. I haven't gotten a PR in over 5 months. and the one time I hit my PR it was without a warm-up when I walked into my garage gym.

as rx'd:

SP: 155-165-170-175(f)-175(f)
PP: 155-175-185-195-205
PJ: 165-185-195-205(f)-205

33/M/175

SP 140/145/150/155/160
PP 135/145/155/165/175
PJ 135/140/145/155/160

sp 135/135/135/135/135
pp 135/135/135/135/135
pj 135/ stopped due to arm pain.

Shoulder strength has dropped significantly in the last 7 months.

26m/5'10"/180
Press: 125, 133, 145(f), 145(f), 133
Push Press: 145, 155, 167, 167, 177 (1, f, f)
Push Jerk: 123, 123, 133, 145

Need to work on Jerk Form.

m/47/170

sp 135/145/150/150/150
pp 150/160/170/170/170
pj 135/155/175/175/135

W/u 20 min elliptical / hill treadmill
JAS
shoulder press 20/30/40/45/45
Push press 45/45/45 x 3
Practiced Push jerk

FFC
Shoulder press 95/115/115/125/125
Push Press 125/125/125/125/125 x3
Practiced Push jerk, Front squat

My cervical spine is out of alignment so I DNF'd on this but I pushed through most of it.
Shoulder Press (1):
115, 120, 125, 130PR, 135 missed
Push Press (3):
135, 140, 145, 150, 155
Push Jerk (5):
135, 135 (kept having to rack the weight at rep 4 then pick it back up for 5th rep. then neck pain was just too much-didn't want to injure.)

SP: 65#, 75(F), 75 (w/ spot) x 3
PP: 65#, 75#, 95 (F), 75, 75
PJ: 75#, 95 (F), 75, 75, 75,

SP: 95/105/135/135/145

PP: 95/95/115/115/115 (Left lat very sore)

PJ: 95/95/95/95/95

sp: 155/165/170/175/180
pp: 155/165/175/185/195x2
pj: 135/145/155/160/170

Jennie: 27 F 160# 5'9"
SP: 75-85-95-105-115(f)-110(dipped alil)
PP: 95-105-115-125-135
PJ: 95-105-115-125-135(4)couldn't get 5th up all the way

Shoulder Press- 135 Lbs

Push Press- 135 Lbs

Unable to do Push Jerk Yet.

Snatch 82.5 kg (PR)
Front Squat 120 kg/2
SP 80 kg/1
PP 75 kg/3
Skipped PJ. Left shoulder is angry!

shoulder press - 135

push press - 145

push jerk - 145

Shoulder Press
32.5kg x 1
35kg (f)
32.5kg x 1
32.5kg x 1
32.5 x 1

Push Press
30kg x 3
32.5kg x 3
35kg x 3
37.5kg x 3
40kg x 3
42.5 kg x 1 and 1 fail

Push Jerk
30kg x 5
32.5kg x 5
35kg x 5
35kg x 5
40kg x 5

I know I should have lifted more on the PJ but by the time I got to that I was tired.

Good Fun

Ryan bw165
105, 110, 115, 120, 125PR
120, 125, 130, 135, 140PR
95x5... Back was nagging

AL bw175
125, 135, 145, 155, 165PR
145, 155, 165, 175PR, 185PR
145, 155, 165PR, 170PR, 175PR

Jan-Michael bw230
135, 145, 155, 165, 175PR
155, 155, 165, 175, 200f
155, 155, 165, 170, 175PR

Taylor bw 185
125, 135, 145, 155, 160PR
145, 155, 165, 175, 185PR
145, 155, 165, 170, 175PR

sp 95/115/135/145/155(f)
pp 115/135/145/155/160
pj 115/135/140/145/150(fx2)

SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5

SP 125 130 130 125 115
PP 125 135(1) 115 115 120(2.5) 115
Gym Closed before I could get Push Jerks in

M/25/196/6'7"

27/m/245

SP 135-145-155-160-165
PP 135-145-155-165-175
PJ 135-145-155-155-155

36/m/71"/180lbs - 10/31/2008

SP:75-85-105-110-115
PP:115-125-135-145-155
PJ:145-145-145-145-145

(done 11/1 immediately after yesterday's WOD)
SP: 1x115,125,130,135,135
PP: 3x135,135,135 (stopped)
Probably should not have combined WODs. Decided against pushing it to the end.

f/25/5'9/138.5

SP: 50, 55, 60, 65(f), 65(f), 65(f)
PP: 55x3, 60x3, 65x3, 70x3, 75x3
PJ: 50x5; 55x5; 65x3; 75x4 (right arm slightly bent on 5th); 80, 80(f), 75(f), 75, 75

shoulders still feeling fried from dips the other day

SP: 115, 125, 135, 145-F, 140-F
PP: 135, 145, 155 (PR...I think), 150, 150
PJ: 140, 145x2 (shoulder giving out), 135x5 stopped there

correction to last post -- the 65# on the PJ was 5 reps, not 3

m/43/6'/176

Shoulder press 1 rep 115,135x2(f)
Push press 1 rep 135x3
Push Jerk 1 rep 135, 145(f),145

SP: 100, 105, 105, 110, 115, 120
PP: 110,115, 115, 120, 125
PJ: 115, 115, 120, 120, 125

27/m/206

CFWU x 2

WOD as rx'd

SP: 95, 135, 155, 175, 180 (PR), 185 (f)
PP: 155, 175, 185, 190, 200 (PR)
PJ: 135, 145, 155, 160, 160 (need to work on form)

23/m/192
SPx1- 185,185,185,190,190
PPx3- 205,205,210,215,225
PJx5- 225,225,200,185,185

MONDAY 031108

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
60 kg x 1
65 kg x 1
70 kg x 1
75 kg x 1
75 kg x 1
Push press
80 kg x 3
80 kg x 3
80 kg x 3
70 kg x 3
70 kg x 3
Push Jerk
70 kg x 5
70 kg x 5
70 kg x 5
70 kg x 5
70 kg x 5

m/22/5'10"/160

115
120
125
125
125

125x3
125x3(f)
120x3
120x3
120x3

120x5
120x5
120x5
120x5
120x5

M/65"/145lbs/29

as rx'd

Press- 115-115-115-125-125
Push Press- 135-135-135-135-135
Push Jerk- 115-115-115-125-125

On the PJ, was focusing on explosiveness and was smoked from the push press.

M/52/6'/185

SP - 135/145/155/165/170
PP - 140/145/150/155/160
PJ - 155/155/160/165/170

m/41/206.5

KGS
sp- 60,65,70,75(f),75(f)
pp- 60,65,70,75,80(1x)
pj- 60,65,70,75,80(3x)

95-105-115-125-135(f)
95-105-115-125-115
95-95-95-95-95

BW 170

135 - 140 - 145 - 150 - 155F
155 - 160 - 165 - 170 - 170
170 - 170 - 175 - 180 - 180

SP- 135, 155, 160, 165F, 155
PP- 165, 185, 195, 200 x2, 195x2
PJ- 155, 185x3, 165, 170, 175

m/27/5.8/174

felt a little rough today, wrist feeling the failed squat clean yesterday...

Press: 135, 145, 150, 150, 150
Push Pr: 155, 155, 165, 175, 175
Push Jk: 165, 165, 165, 165

still felt like a good workout, but have more in the tank for next time

145lbs/31yoa

Press: 95x1, 105x1, 115x1, 120xF, 115x1
Push Press: 105x3, 115x3, 125x3, 135x1, 125x3
Push Jerk: 95x5, 115x5, 130x5, 135x3, 95x5

Off from previous bests, just trying to get back after this long campaign.

SP 50,52.5,55,57.5f,52.5
pp 55x3,60x3,65x2,65fx3 :( 60x3
PJ 60x5,65x1..,60x5,62.5x5 then gym kicked me out before last set AGAIN!
Not great but showing improvement

sp: 95 100 105 110 115
pp: 115 120 125 130 135
pj: 135 x 2 / 115 x 3

CFWU
SP 125/1; 130/1; 135/1; 140/1; 145/0/0/0;140/0/1
PP 125/3; 130/3; 135/3; 140/3; 145/3
PJ 125/5; 130/5; 140/5; 145/5; 155/4/1; 145/5
080708 max
SP 140/1; PP 145/3; PJ 140/5

M/47/185#/72"

m/26/210lbs/5'11"

SP=160lbs
pp=170lbs
pJ=160lbs

cfwux2
as rx/d, #s
pr - 65,75,85,95,105
pp - 75,85,95,105,115
pj - 75,85,95,115,125(x4)

m/24/140

Shoulder Press: 115, 125, 135, 145(f), 140
Push Press: 135x5, 140x3, 145x3, 155x3, 165x3
Push Jerk: 135x5, 145x5, 155x5, 165x5, 175x4

Delts are killing me.

33 yom 212 lbs

SP: 135-135-155-155-165
PP: 165-165-165
PJ: 165-165(f)-155

m/41/155
95
105
115-115-125-125-125

m/34/5'9/173

CFWU - Regular reps. Superman. Burgener.

SP: 125, 130, 135, 145, 150=685
PP: 125, 135, 145, 155, 165-PR=725
PJ: 125, 135, 145, 155, 160=720
Weight closer to fingertips rather than wrists at beginning of rep. Made reps much easier. Seemed to allow me to do more weight. Focus on posted video (open shoulders)

7/1 SP: 125, 130, 135, 140, 145=675
5/8 SP: 125, 130, 135, 140, 145=670
4/8 SP: 115, 125, 135, 140, 145=660
2/25 SP: 95, 105, 115, 125, 135=575
7/1 PP: 125, 135, 145, 150, 155=710
5/8 PP: 125, 130, 135, 140, 150=680
4/8 PP: 115, 125, 135, 140, 145=660
2/25 PP: 95, 105, 115, 125, 135=575
7/1 PJ: 115, 125, 130, 135, 140=645
5/8 PJ: Didn't do. Shoulder & back hurt. Rowed 2000m instead.
4/8 PJ: 125, 115, 125, 135=500
2/25 PJ: 105, 115, 125, 135, 135=615

29/m/218

SP - 165, 175, 185, 190, 195
PP - 180, 190, 200, 210, 215
PJ - 205, 210, 220, 225, 230(f)

28/m/185

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

m/130

95/105/115/125/135 (move up next time)
115/125/135/140/145
95/105/115/125/135

SP: 115/125/135/135/135
PP: 135/145f/135/125/115
PJ: 95/x/x/x/x

shoulder press = 150x5 (150 last time)
push press = 150x5 (150 last time)
push jerk = 135x4; 4 reps at 135 on last set (135 last time with 3 reps on last set)

did 125 Lbs all the way through. I love push jerks!

Shoulder Press
170,175,175(f),165,165
Push Press
165,170,185,185,175
Push Jerk
175,185,185,185,185

That was insane, I was shaking everytime. Abs more sore than shoulders. Awesome, haven't done heavy overheads forever.

SP 115, 125, 135, 145, 155f
PP 135, 155, 175(2), 165, 165(2)
PJ 135, 145, 155(1), 145, 135

Catching up on my posting. Down some from last time bests of 145, 175, and 155.
35m/170

M/27/207

SP 135-145-155-165-170F-155

PP 155-155-155-155-135

PJ 145-145-145-145-135

Lost some strength from my long break.

WOD ;just caught up on rest day not very good,shoulders sare from fgb,
s/p ;50k,50k,50k,50k,50k.
p/p ;55k,55k,57.5k,57.5k,57.5k.
p/j ;60k,55k,55k,55k,55k.
need to work on shoulder strength,plus jerk technique dissapeared ,wierd .

As RX'd
SP 115, 135,135,135,135
PP 135 all
PJ 115 all
First time with push jerk. Was pleasantly surprised how good technique made the weight go up nice and easy.

meyer
sp-140-150-155-160-170
pp-155-165-175-185-185
pj-145-150-160-165-175

harbaugh
sp-95-115-125-135-140
pp-115-125-135-145-155
pj-115-125-135-135-135-145f

Edler
sp-95-105-115-125-135
pp-115-125-135-145-155
pj-115-125-135-140-145

Godfrey
sp-75-75-75-80-85
pp-80-80-80-85-85
pj-75-75-75-75-75

44/m/165

SP-150-155-160-165(x)-165
PP-165-165-170-170-170
PJ-170-165---------------stopped, had to feed kids lunch

better, still off PR 5 lbs from 4 months ago, funny how PR's, maximal strength/performance ebbs and flows

29m/156/70"'

sp- 110/115/120/120/125
pp- 125/130/135/140/145
pj(split)- 140 x5

35M175
135's sp
135's pp
135, 145, 145, 150, 155 PJ

tom
135's
135's
145's

35F123
95's
105's
70's ??

press (starting at 105lbs; up 10lbs every set)
failed at 155 on 5th set

push press (starting at 95lbs; up 10 every set)
145 on 5th set

push jerk (125lbs on all reps)
125 on 5th set

rested for 45 seconds between each set

Apologize for mistakes first post
Full crossfit warm up-
1.5 milerun/ 9min
Sp 95-115-125-135-135
Pp 95-125-135-155(failed)-145
Pj 95 125-135-155-135(spent)
make sense?

oh yeah
5'9 160lbs

F 37

All weights in kg

SP 35-40-45-47,5F-45
PP 45-47,5-47,5-50-52,5
PJ 35-40-45-42,5-42,5 (and failed on the final rep of the 5th round)

P -> 150#

sp 1x95,115,125,135f,130
pp 1x95,115,135, 3x115,125,135,140 1,f,1
knee felt a little dicey, so no pj.

sp 1x105,115,125,135,145,150pr
pp 3x105,115,135,155,165
pj 5x105,125,145,155,160(4,1) 7/2/08

sp 1x95,105,115,125,145pr,150f
pp 3x95,115,135,155,165pr
pj 5x105,125,145,155,160pr 5/5/08

sp 95,205,125,145f,145f,135
pp 95,105,125,145,155
pj 105,125,145,155(3,1,1),145 4/9/08

sp=85,95,115,125,135
pp=85,105,115,135,155(2,f,1)
pj=95,115,125,135,145(3,2) 2/26/08

sp 85,95,115,135,145f,145f
pp 95,115,135,145,150
pj 95,115,135(4,1),135(4,1),145(2,1),135(2,2,1)9/10/07

sp 85,95,115,135f,125
pp 85,95,115,135,140
pj 95,115,135 3,1,1, 125 3,2, 120 4,1 8/7/07

15 min ellip wu 17/17. m/52/172.