Hope to smoke my last PR!

Aloha,

Jordan

I'm going for the 400m walking lunge tomorrow. Walking is always a challenge after this one. :D

My booty is going to get a boost!

i love shoulder press but my left shoulder is killing me maeby an injuri too much pain well i'll see what can i do 3-2-1 GO

I foresee some commentary on this video...

#4

I agree...but I'll wait for others to see if my CF knowledge is where I think it is.

Aloha,

Jordan

Thanks for the early post!

Yeah, the video, I would have hated to do fight gone bad for my first WOD!

Not taking it easy so much on that one!

Allison, I did that one in 406 lunges I believe. Let me know how many lunges you did!

Allison,

What is the name of the pants that all you CF girls wear and where is the best place to order? I want to get the wifey some for Christmas.

Thanks...

Ooooh. 400m of walking lunges. I might try that tomorow in the fresh snow :) I love winter!

Forrest - You're thinking of LuLuLemon.

Merry Christmas - Your wifeys rear will look better than ever..

Melissa. I've done it a few times. The first time I didn't have a 400m marked out so Mike Pommerening told me to just do 600 steps because I have short legs... I still haven't forgiven him for that. I couldn't walk for a week.

P.S. LuLuLemon isn't only for chicks. Sevan likes them too. Something about hugging the cack...

Are your lunges weighted?

Kurt, they're bodyweight walking lunges. No extra weight.

Was a great Gym Cert Tucker you and your crew are very professional and helpful. Was also great to catch up with Mac and Gillian who is very inspirational. Hope to see you guys down here again soon.

Mick CFX

Im gonna go out in the street tomorrow and do that and see how many drivers stare.

just did the 400m walking lunge workout yesterday... took an ice bath this morning and 12 ibuprofen so far!

#4 .......

Some pretty serious motor recruitment violations in those FGB movements. I'm not certain the form was breaking down as result of intensity either. I hate to be critical but I dont think those athletes have a grasp of the basic mechanics necessary for that level of intensity.

weight in kgs

80-80-80-82.5-82.5-82.5-82.5

Wish it was winter here instead of 33 degrees C.

Humidity is a killer

The flag at Crossfit Trinity is displayed wrong. It's a nice gesture to have our flag hanging, but it bothers me when it's hung wrong. To remedy this problem, remember that the field of stars is always to the left. In a traditional horizontal orientation, the field is always to your left. In the deceptive vertical position, it's often mistaken to hang the stars to the right. This is incorrect. So, flip it around there... Thanks

**VB Level I Cert**

What a great group of folks this weekend at the VB Level I Cert. You guys and gals did an amazing job. Lots of energy and enthusiam!

Pat, Andrew, Chuck, Thomi, Jolie & Joe - always it's a pleasure working with you. I had a great time! Can't wait until the next one!

M/23/6'1"/225

Didn't get post yesterday's Deadlift PR...so forgive me for squeezing it in here :):

Last time:
3 x 225
3 x 275
3 x 275
3 x 285
3 x 325

This time:
WU 3 x 225, 3 x 315
3 x 365
3 x 375
3 x 375
3 x 385
3 x 385
Bonus: 1 x 400!

PR by a long shot!!

175x1
185x1
195x1
200x1
205x1
210x1
215xfail

I also did a 400M lunge yesterday right after i did 10x100M sprints. My behind is thanking me today.

Hey Allison, if you really want to torture yourself tomorrow, try doing 400M lunging backwards. Then tell me if you can tell the difference. Hehehe

VB Cert

I had a great time at the cert, and I just want to say thank you to everyone. So much good information, and a fantastic opportunity for some technique refinement. I only wish we had more time.

T P - Those are some huge improvements!

I'm looking forward to hitting some heavy presses. They're a weakness of mine.

Have fun training your booty ANYC. Tabata squats don't leave me wanting to lunge anywhere.

Poor Jason! FGB as his 1st WOD. That's just a horrible poon and the guy doesn't push press, he's going all arms.

I'll save further comments. Like Kevin, I foresee plenty of them, though.

The gym cert was fantastic! Thanks Tucker, Gillian & co.

I had an absolute blast and learn't some great new skills. All you demo's and explanations were top draw and even though the aussie dollar is so weak, it was money well spent.

Cant wait for you guys to come back next year!

Enjoy the rest of your time here and thanks agin for dinner last night lol!

Dave

So...why do we shoulder press? I can do more work in less time with a push press, and it makes involves more muscle with greater coordination (training more of the components of fitness).

Craig -
Check out Starting Strength... and consider whether it's important to your fitness to have strength through the full range of motion for the press (shoulder strength).

and a stronger shoulder press leads to an even stronger push press

Hi,

Re: lunges, I do fencing-style lunges, push forward with back leg straight, front one stepped forward as far as you can go and bent at ~90 degrees, feet form an L shape, body vertical (no lean) and profiled (turned to the side).

Because I fence. :)

Anyone consider these more difficult or functional?

Justin

Well may as well start the comment train on the video.

1) The KB SDHP, the woman has a terrible rounded back and is just lifting the weight up with back, zero hip drive, no lumbar extension. The weight looks light enough for it to not be dangerous, but who knows. One of the other guys in the video has good form, solid lumbar extension, bar comes up from hip extension only.

2) Box jumps, some of the guys are jumping up and landing leaning over. The reps don't count if you don't stand up at the top of the jump (full hip extension).

I don't want to be a hater, I just think if people are total novices why put them through FGB as their first/one of the first WODs? They need to know the fundamental movements and be able to perform them safely first to avoid injury. Or, if people really want to do it, start it with an unloaded bar and use blocks to get it the right level for SDHP, use lower boxes, lighter MB's etc.

Stronger shoulder presses lead to you being able to more quickly doing your bw when doing hspu's.

wow, slipknot and crossfit in the same video. cant think of how long ive dreamed about this.

Recovering from AC joint injury. Very gentle with OH stuff.

1 - 50kg
2 - 52.5kg (F)
3 - 55 (p/press)
4 - 57.5 (p/press)
5 - 60 (p/press)
6 - 62.5 (p/press)
7 - 70 (p/press) (F)

M/70kg/32yo

I meet a good looking woman at the Marine Corps Ball in London. She looked at my hands and saw all the calluses and then asked, “have you ever heard of crossfit.” I guess she could smell the cool-aid I had been bathing in. Anyways, this was before the Brits got me way too drunk and I made a fool of myself, if she reads this I wanted to get your email or some sort of contact info, so the next time I’m in town I have somewhere to do a WOD.

not just bad form, but cheating! haha that 1 guy was doing jerks instead of push presses...

Don't know where this stacks up with any of my past lifts, as far as I remember I haven't done this, but I have done the sp/pp/jp. Can't find my posts anywhere though. I know logsitall is a great tracker, but is there a way to easily find your past posts on this board?

As RX'd
115
135
140 (F)
140
145 (F)
135
135
Felt myself cheating and wanting to do push press as the weight got heavier.

M/24/6'6"/207lbs

100/100/105/105/105/110/110lbs

New PR, so that's always nice.

Overall, the technique in the video is unacceptable. Is the posting a form of holding this particular affiliate to task? I won't pretend to know the circumstances behind this workout however it is clear that many of these athletes have not established the proper technical foundations and consistency of movement for this level of intensity.
I believe that we're all personally responsible for maintaining the integrity of CrossFit. Only through open discussion and earnest self reflection can we continue to thrive as a fitness philosophy and community.

Looking forward to Pressing.

All weight is KGs. Done at home, no racks so power clean for each set.
65kg, 70kg, 72.5kg, 75kg *F*, 72.5kg, 72.5kg, 72.5kg

50/55/57.5/60/60(f)/57.5/57/5(f)kgs

@#38, Noel:

I find the link to the previous work out on the main page and using Ctrl + F on this page to search for my name tag ('cesar'), enough to find my results from the last time.

It's been enough for me so far, but perhaps I'll need another system if/when I want to start comparing more than just the last workout.

/Cesar

this is completly going off subject i was wondering if anyone can help?

I am currently training for my final selection interview for the R.A.F as a P.T.I.

There are several aspects to the interview over 3 days, but the 2 that worry me the most are:
I need to be able to run 1.5 mile in under 9 mins and score over level 13 on the multi stage fitness test.I am not far off these scores but come my interview in 3 months time i want to be able to smash these scores.

I am currently training 3 on 1 off. Running 1 day, swimming (because that is an aspect of the interview)on the second and crossfit metcon on the third day.

Can anyone share some wisdom on how to improve my running scores?

28/173/67"

115
135
145
155
145
135
135

Weaksauce. My 155 was a little sloppy. Bit of a push in there.

In kg: 27-29.5-32-33-34-34-34(F)-33

F/32/62kg

Awesome Gym Cert in Sydney! Thanks heaps to Tucker and crew, esp Jason...an exceptionally nice bloke who was more than happy to share his knowledge and give such positive feedback to everyone he coached. The cert has given me great skill progressions that I know will improve my strength and agility in a big way. All in all a very inspiring, informative and fun weekend :-)
Thanks again Tucker and CrossFit. Cheers.

VB CERT
Wow the cert was a blast. Thanks to the entire crew and fellow cross-fitters. There was a great wealth of knowledge there to draw and learn from. You were all awesome and hope to see you again.

Now today's WOD 3-2-1 GO!!!!

M/31/6'3"/200

135/145/150/155(F)/150(F)/135/135/135/135

Did "300" 28:48
Ran for 30'

Dear Mr. & Mrs. Critical,

Thank you for your negative comments concerning the beginners of the illustrious "fight gone bad".

Everyone starts out as a pro with good abdominals. yeah right.

Ease up.

M/47/6'/185

135 x 3
155
165
170-max with good form
160-Perfect weight
155-little light
155

95
105
115
125
125(f)
115
115

F 37

Shoulderpress - weights in kg : 30-35-37,5-40-40-42,5F-40

Excllent level 1 cert in VB this weekend! The range of knowledge and experience from all the trainers offered excellent learning opportunities for each of us!
Mr. Ben Stiller, Andrew, Chuck, Thomi, Jolie, Joe & Maggie thank you very much for your dedication to our continued CF education.
Only two small suggestions from me. I would have liked to see a bit more warmup before the WOD's and stretching/cooldown stuff afterward. Having said that...everything else throughout was as close to "perfect" as it can get! Thanks again!!

M/29/5'8"/190lbs.

115
135
165
175
180
185
190

The level 1 cert in Va. Beach this past weekend was incredible. Though I love XFit, I still had many questions and issues with it. Was so happy to see an experienced, friendly, knowledgeable, and fun group of people take us through two days of great info, and some pain as well :O) Pat, Drew, Chuck, and group were excellent with providing instruction and information and still being very open to questions, criticisms, and issues. These are the kinds of people that XFit needs to grow. Maggie, Jolie, and the other trainers were also excellent and very enthusiastic.

All in all, a great cert that was run very smoothly. $1000 is a lot of money...but after this weekend, my friend and I both agreed it was money well spent.

Thanks Drew, Pat, Chuck, and the rest of the Va. Beach crew!

Pete

VB Cert

I had a blast at the cert, it was awesome! I felt like a kid in a candy store. I never thought I could take home that much knowledge in one weekend, thanks!

M/40/5'6"/165

115
115
125
125
135
145
145

25 lbs more than my last max! The CrossFit is making me stronger and leaner every day. I can't say anything bad about it. I have introduced it to my 17yr old son (3 WOD's now) and I think he is getting into it as well.

48/male/6'/205 crossfit week 4
Never really worked shoulders much in the past...so first time trying for shoulder press max. Should mean lots of room to improve I hope.
95x1,115x1,135x1,135x1,135x1,135x1,135x1

2nd Crossfit WOD, yesterday was the first, giving it a try to see how it goes, Used to longer(2 hours) workouts so it will take some getting used to M/21/193

95x2, 135x2 warmups
165x1
170x1
170x1
175x1
175x1
180x1
180x1

I stunk today!
Warmed up with 120 and entered at
140
150
160
170
180f
170f
160
140
140

95/115/125/135/140-fail/115/125/135 (bit of a push on this one)

Buretto,
I have read starting strength and love it. I was just making the case that a push press is like a kipping press, and could be accurately compared to a kipping pullup. So anything said about the value of a shoulder press could be said about a dead hang (no kip pullup) yet they are shunned as being inferior to the kipping version here at Crossfit.
Think about it...

good work JASON!!

ahhh, shoulder press ! !

area i need a lil work in

well see what happens later, at least its not raining anymore !

135/135/135/135/135/135/135

34/m/72"/180

115/125/135/135/140/135/135

f/39/5'7"/154

shoulder press: 3@75, 3@80, 1-1-1-1-1-1-1@85 PR
deadlift: 3@135, 3@145, 3-3-3-3-3@155 PR

VB Level I Cert.
This weekend really cemented a lot of what I have been learning about Crossfit in the last 6 months. Also a great opportunity to refine my technique a bit.
The only thing I felt was lacking was a discussion on warm-up and cool down. I'm just curious about the "official Crossfit warm-up" as opposed to dynamic warmup and appropriate length of warm-up and cool down.
Thanks for a great weekend!

Craig -

Deadhang pull-ups aren't shunned as you've characterized them. Kipping pull-ups are simply the default pull-up of the CF metcons. However, you'll see that weighted pull-ups, strict pull-ups, and l pull-ups (all with supinated or pronated grips) are all used by CF.

bw 165

115
125
130 (fail)
130 (fail)
115
115
115

Level 2 Cert - Coronado

Thank you Andy, Boz & Speal (oh yeah, and Dave C. for the cameo). Truly a great weekend. I learned a ton, and I know that as a result I will be a better CF trainer.

I was truly impressed with how this cert was run. Going in I had some concerns about how objective the grading was going to be. Once the process was thoroughly explained I realized that it is a fair and objective system.

This is not an easy cert. If you get a passing grade, you will have truly earned it. Nothing is given away at the level 2. I'm very proud to say that I am now a level 2 certified CF trainer.

For those of you who are considering this cert, my advice is, be on your game. Don't think for a second that you are going to sneak something past these guys. They see all! If you have a weakness in any of the 6 essential elements of a trainer they will hammer you for it and deservedly so.

Again, thanks guys, really a high quality training experience.

135 - 140 - 145 - 150(f) - 150 - 155(f) - 155(f)

Brotha's overhead pressing's pretty weak.

Disgusted to say: Have not worked out since 10K run on Thanksgiving. Feeling flab-ulous! All- please heckle me!

WARM UP

135 FOR ALL 7

F/38/5'6"/140

55
75
80
85f
85
80

M/41/5'11"/185

100
105
115
120
125f
120
120f, 115

newbie at this i started with deadlifts on Sat and did the interval workout (i was so tired i forgot what number i did toward the end) on the shoulder press should i stand or sit, and also do you also do running with this workouts or just stick to whatever the workout says

I like how everyone rips these videos of everyday CrossFitters down, but the second one of the elites show up with poor form you aren't as quick to judge and are still on your knees. I guarantee you can go to any and every CrossFit gym and at any given time you are gonna see the same relatively poor form. Some people just are not built to be athletes and will never be able to do it perfectly. I saw people during their level one certs at the end have the same shit form they did when they got there. Learning the movements don't matter...it definitely helps...but it doesn't mean as much as some people seem to believe.

Other than the top 5% who are working to be the best, the majority of the CrossFit world, who keep what we have running and growing, are those same people who have just so/so form. As long as they aren't hurting themselves they are helping themselves. They just want a great workout. No one is perfect and no affiliate is perfect.

Now I am off my soapbox.

m/41/72/175

ran 3m at 21:30

7x1 shoulder press
95,105,115,115,120f,115,115

m/24/190/5'8"

155
160
165
170
170
170
170

Austin,

Sorry brother, but you were on the wrong friggin' soap box. Your comments could not be any further from the truth. Have you ever read the comments when someone posts a freakishly fast Fran time? Everybody is judged with a critical eye.

Your assertion that only good athletes can do these moves correctly is just plain false. Please tell me that you are not training people, because you're going to hurt somebody. Sounds like you have been to a level 1. If you are training people and want to be good at it, you need to go to the level 2. Trust me, if they see you letting people get away with the form that was displayed in that video at a level 2 cert, you will not come close to passing.

31 x 5
51 x 5
61 x 1
63.5 x 1
66 x 1
68.5 (f)
63.5 x 1
66 x 1
68.5 x1

all weights in kg
All attempts had to be cleaned from the ground first.

shoulder pain this morning
also probably carry over from yesterday's Tabata torture

135/145x/135/115/125/130/135

135
155
165
175
185
195
200 f
185
185
135-12 seated , go chief

38/m/242
155
165
175
180
185- fail
175
180

Comment #80 - Posted by: Dan Hollingsworth -

Agreed.

Moreover, the statement that "Learning the movements don't matter..." and that as long as the client is getting a "great workout" and "aren't hurting themselves" is scary coming from an affiliate and down right negligent.

M/32/6'2"/225

Damn, give the big guy some props for even doing Fight Gone Bad for his first workout. Big dudes dont workout none stop. Crossfit has changed my preception of what training really is. Lost 15 lbs in 6 weeks and all my strength is still there. Crossfit is no joke. Love it, Live it.
Whats up Jonny D.

47/m/180#
135/145/155/165f/160/165/170f
pr 175

m/40/6'/205
135/145/155f/155f/150/150/155f

CrossFit Kingston had its official opening today. Congrats on that. The WOD for the official opening... ANGIE.

First time doing it as Rxd -- 23:10

Kind of hard to determine what exercise was harder, push-ups or sit-ups using the Abmat. I know the sit-ups hurt the most.

Craig:

The shoulder press is a fundamental movement, shoulder strength in the absence of engagement of the hips. The pull-up analog is the weighted PU which most do strict, un-kipped. Exploring your pure vertical pushing strength is a useful measure of fitness. The Push Press and the Push Jerk involve increasing dimensions of complexity of movement, of greater CNS recruitment patterns for each set of movements. Each allows greater pover generation, much as the kipping PU allows greater power generation (in those who have mastered the movement) than does the strict PU.

You will see, or have seen, 1, 3, and 5-rep max sets of shoulder press, push press, push jerk and indeed even thrusters as a WOD. Constantly varied. Continuously exploring, testing, and training many, many different types of fitness.

Hope that helps.

115*7

23m/6'0/190

Changed it up a bit today

rx'd 6:16(PR) Fran (fairly decent form, needs work)

Clean and Jerks

95-95-115-105-105 (lbs)

Awesome Time this Weekend @ the VA Beach Level 1 Cert. You Guys Rock!!!!

RE: Level 1 Cert VB

My CrossFit experience started over a year ago on 10/22/07. I remember arriving quite nervous and then was told that the “Filthy Fifty” would be my 1st WOD. That “Filthy Fifty” quickly became a “Dirty Thirty’ after my trainers quickly saw how exhausted I was. The time was not pretty…………..

This past weekend I attended the Level 1 cert in VB and had a great experience. All the trainers were excellent, very detailed and always willing to entertain any questions. I can’t thank enough my trainers at CrossFit Ocean City, Steve and Kelley Rakow. They had me completely prepared for the Level 1 Cert. Their attention to detail on every functional CF move gave me a huge headstart going in to Level 1. I just wanted to make sure I thanked them for all their hardwork. It has truly paid off in my performance, and more importantly, my health.

cfwu x3

132
143
149
154
160 spotted
165 spotted
170 spotted

32m/71"/170

Done on shoulder press machine.

125-140(f)-130(crummy form)-125(f)-110-115-115

135
155
165
175
185
195
205f
205

m/43/74kg
mixed wu incl 4 consecutive Muscle-Ups
Shoulder Press 1-1-1-1-1-1-1 reps 60/62.5/62.5/62.5F/55/55/55F
All weights in kg

m/26/5'7"/190

as rx'ed

101
123
145
155(f)
145
145
155 (little bit of a push)

m/35/171

95
115
135
145(fail)
145(fail)
145(fail)
140(fail)

135/140f/115/125/130/135/135
w/u 45x10/65x10/85x5/115x3
Shoulder is limiting factor 25#'s off pr

115/115/115/120/125f-120f/115/115/115

115/115/115/120/125f-120f/115/115/115

30yo/M/6'4"/225#
154
154
164
176(PR match)
181(f)
181(f)
154

M/32/170
Max : 135 (PR)

29yom/6'5"/215#

95,115,125,135,140F. Not a global PR, but ties my best for the last 10 months. Still my worst lift.

150 155 160f 160(oh so barely) 165f 145 145. Ended with 2x5 at 120. Very tired today. I've got to do something to increase my shoulder strength...

Can;t seem to increase 1RM, but at least I know what it is.

70 lb x 1
72.5 - F
70 x 1
72.5 x 1
72.5 - F
70 x 1
72.5 - F (but I cheated it up)
70 - F

55
65
75
85
95
105
110

In kilos:
40/45/50/52.5/55/57.5(New PR)/57.5(Fail)

Any crossfitters out there in Del Rio, TX?

haha, well I guess thats what I get for typing something very quickly.

You both #80 and #85 are completely correct. I should make better points, or at least make them make sense.

Learning the movements are very beneficial. Especially to the ones who are trainers. I 100% do not recommend letting people work out without any worry about their form. I am a form Nazi just as much as any good trainer should be.

My whole point was against everyone constantly criticizing people when they should be looking at there own clients, themselves and peers in their gyms.

Maybe that is the whole reason coach put the video on hq was so people could tear it down. I just do not think that is the right thing to do when it happens all the time. I am not saying it is right that it does happen but it does.

And it is not that trainers see poor form and just let it go it is just that many people simply can't do the moves. #80 you are right, not just great athletes can do the moves but I have seen many different people at multiple gyms with AMAZING trainers that do things that may look wrong but its just the best their bodies can do.

Maybe I just suck at trying to make points via a message board. I will ask the University of Central Florida for my money back :)

I apologize for the hasty response earlier.

34/m/5'8/150
Worked on the Press and also on Deadlifts from sat.

Press
95,115,135,135f,125,130,135

Deadlifts 3reps
185,225,250,270(first 2reps, then down to 265 last rep),265

Wasn't feeling any of the heavy lifts today!!

33/F/5'10"/150

I. Don’t. Like. Shoulder presses.

90
93
95F
90
93
94
95F

Still 10 pounds below my PR from October 2007. I'm faster and more powerful now, but the loss of raw strength is frustrating.

Hi everyone,

I'm new to the crossfit world and have a quick question.

Shoulder Press 1-1-1-1-1-1-1 reps

Does this mean that we're doing just one rep at the heaviest weight we can handle while still maintaining form?

I appreciate any insight anyone can provide me.

32/m/180/5'8"

135
145
155
165
170
175-fail
135-4x

22.m.135.65"

as rx'd
135, 135, 135, 135, 135, 135, 135

95 95 115 115 125 115 95

Nooooooooooo Allison! Lululemon is for boys too!!!!!!!!!! But boys think wearing the 'Lulu' patch on their pants is a little fruity lol...

Guys, you should all look into Lululemon gear, it's really comfortable and easy to move around in!!!!!!

WU: 3x45x5

WOD:
70
72
75
77(f)
75
75
75

M/52/175
As rxd - 90,115,125,135,145,155
Still working on these ones...hard not to do a push press.

32/m/165

cfwu x2, 45lb x10 shoulder press wu

95,95,95,95,95,95,95

Can anyone recall the last time we did max shoulder presses? I've going through the archives with no luck. I must have skipped over the month.

Thanks in advance

Marty

41/M/152

as rx'd

131
140(f)
136
140
140
140
140

155, 155, 165, 165, 170, 175, 180

Austin - Now, I'm not sure what your point was... we shouldn't be critical of the effort shown in the video, but should try to correct the form of those we train... is that it?

Not everyone out there trains at an affiliate or has someone standing there to watch them. Getting feedback from the peanut gallery can help to get an idea of why technique is so important.

I think CrossFitters have to strive for an ideal movement in every rep. That's virtuosity. It's like trying to perform gymnastics movements because you'll get a really good workout. Just jump on the high bar and spin around... no spotter, no progression, no mats underneath. Sure, that's a great workout, until you hurt yourselve horribly bacause you never bothered learning to do it right. There should be some progression, technique building, and consistency before the intensity is turned all of the way up.

32/M/5'3"/150

95
105
115
125
135
145
155

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

Shoulder Press 1-1-1-1-1-1-1 reps
145-155-165-170-175-185*Assist-21 HSPU unbroken.

Super sets with the Deadlifts from 11/29's WOD.

Deadlift 3-3-3-3-3 reps
300-310-320-330-350-230X21-230X21

Then 10 Minute Rest and set up for...

"Tabata Something Else"

Pull-ups 15-15-15-15-16-14-14-12
Push-ups 20-18-15-15-15-13-11-12
Sit-ups 18-18-18-18-17-17-17-15
Squats 20-15-15-17-15-15-15-17

Total:502 (PR)

Day of the WOD!! Three WOD's in one hour. Took two days of rest due to poor judgement on how to spend my last rest day so had to make up for it. Fran absolutely crushed me last time and today was the first day my legs weren't killing me.

m/39/6/237

cfwu
bwu

shoulder press:
45x8
100x5
135x3
155,165,175,180,185F 180, 185, 190F 185

30/m/5'11"/200

155
175
190
200 (F)
185
185
185
195 (PR) Had my partner watch me he said I had a little push press in there. Still going to count it as a pr may have cheated a little though.

Noel #38 and
Marty #124
Here's our recent shoulder WOD's. This doesn't include all the CFT's. I may have missed one or two but it looks like we haven't done max SP's as a single WOD since my earliest date below. It's probably because the SP, PP, PJ WOD is way more fun (and more work too!).

081201 Shoulder Press 1-1-1-1-1-1-1 reps
081029 (SP, PP, PJ)
080701 (SP, PP, PJ)
080528 Shoulder Press 3-3-3-3-3 reps
080420 Shoulder press 3-3-3-3-3 reps
080408 (SP, PP, PJ)
080225 (SP, PP, PJ)
080205 (SP, PP, PJ)
071214 (SP, PP, PJ)
070910 (SP, PP, PJ)
070822 Shoulder Press 5-5-5-5-5 reps
070810 (SP, PP, PJ)
070322 Push press 3-3-3-3-3-3-3 reps
070105 Shoulder Press 5-5-5-5-5 reps
061227 Shoulder press 3-3-3-3-3 reps

100
110
120
130
135
140
145(F)
140(F)
135

95-115-125-135(f)-125-125-125

135
145
155
160
165
175
155x2

155
160
165
170 fail, 165 fail, 165 up
165
160
155

m 44 5'9" 181 lb

M/50/254

105
115
120
125
130 fail
125 fail
120

135-145-155-160-165-170-175

23/m/180
315-315-315-315-325(f)-325(pr)-325

32/m/190/74"
125
135
145 (fail)
135
145 (fail)
135 (fail)
135

32/m/187/70"
135
145
165 (fail)
155
155
165
165

29/f/130/66"
45
65
65
65
75 (fail)
65
65

garageworkout.blogspot.com

Shoulder Press 1-1-1-1-1-1-1 reps

1.85lbs
2.95lbs
3.105lbs
4.115lbs
5.125lbs
6. I don't really count this one and the next one because i had a spot. 135lbs
7. soptted it after failed attempt. 145lbs

21/M/161

CFWU

95
115f
100
105f
105f
100f
95f, after which I said "Whaaaaat?" and stopped.

25/m/5'11"/199
155-160-165-170-175-180f-180f
then 135 x 5 x 3

19/m/150/66"

as rx'd

135
145
155
165
175 (f)
175 (f)
135 (slow negative portion of the lift)

I'm definitely bummed, my PR for shoulder press is 175. I've been doing a lot of extra swimming lately, maybe it's shaving off my strength.

115
120f
115f
110
110
110
110
110
110

OK, time to 'fess up to my age, etc.

33/M/165/70"

85
95
105
115
125 (f)
115
115
120 (f)
115 (f)
105

well, now I know where my PR is. Looking forward to the next one so I can see some improvements. Thanks for the challenges!

Still got no bench or rack here, so i have to do a dead hang clean at the beginning.

1. 95
2. 115
3. 135
4. 135
5. 115
6. 115
7. 115

#138 nice score man!

Crossfit in Real Life - A Testimonial

So the battery on my Subary Outback went flat yesterday & the jumper cables weren't working for some reason. The stupid car's parallel parked on the main commercial drag in my neighbourhood, facing uphill on a slight grade. Just about to call a tow truck since I figure there's no way we can push start the sucker uphill out of the parking spot with just me & my friend there, but then I get to thinking, how hard could this really be? Wait for a break in traffic...get my buddy at the wheel...3-2-1-go! Got the thing rolling no problem, up to speed & popped the clutch...started up great, I was barely out of breath. The best part were the chicks at the coffee shop cheering me on.

Thanks again coach for the gift of functional fitness! (And yet another reason to drive a stick shift.)

Will do the tabatas later today, one day behind.

Instead of shoulder presses today I did Diane instead--

21-15-9

HSPUs
205# DLs

16:37 PR

next time Ill try it with 225# DL's

24/m/184

85,105,125,135,140,145(PR),150(f)

Brian C:

85,105,125,135(PR),140(f),137(f)

...don't know how i did it. drank one cup of coffee, ate two point five ish meals, worked twelve hours and still found the energy to finish the WOD b4 10 pm. its beer thirty
116.5
116.5
116.5
116.5 F
111
111
111
122 F
116.5

That settles it. Until next time 116.5 is my pr

-jeremy

135
145
155
165(f)
155
160
160
anyone out there got a good right shoulder i can have.lol

Austin-

Functional movements executed at high intensity across broad time and modal domains.

High intensity is comprised of three parts:

Mechanics- being able to do one rep right
Consistency - being able to do multiple reps right
HIGH intensity - being able to multiple reps correctly, quickly.

Efficient movement is essential in what we do. Elite has nothing to do with it. If you, your friends, or your clients can't do the basic movements correctly, then stop and learn them.

Coach Tucker put it best at the gymnastics cert when he said your time doesn't mean a thing if your form is poor and your movements are inefficient.

Every second counts, but every rep doesn't.

Virtuosity not only counts, but it is essential.

3,2,1.....

f(205)
f(185)
155
165
175
185
185
f(190)

115 lbs
125
135
140
140
145(F)
140

Followed by incline Tabata run on the treadmill (15 incline, 6 speed) =)

#95 - Watch spotting the press. It can lead to a "wreck" as instructed by Coach Rippetoe. Watch the video for more info.

http://media.crossfit.com/cf-video/CrossFit_RipPressInstruction3.wmv

Sorry, meant #96

m/28/6'1/191

as rx'd

155
185 failed
160
165 failed
160
160
160

135, 155, 175(f),155, 160, 165, 170

First time doing this (seated on rails, no unattached big bars)
M/27/5'10"/160

115
135
185
185
175
175
175

135
145
155
165
175
185
195 f
190
no bounce all very strict

165
155
160f
155
155
155
155
160f
155

M/25/6'3"/210

First time doing this, so I wasn't really sure what to shoot for. No squat rack, so I had to clean it too.

95-95-100-100-100-105-105

Still new to this, but the pain feels GOOD!

130-130-140-145-150(PR)-140-140

Attempted "Mr. Joshua" yesterday and couldn't quite finish. Decided to spare myself a visit from uncle rhabdo and scaled the DLs down to 225 in the last set (still only got 5 of them). Took me over an hour and left my lower back completely scrambled.

Did a scaled version of Nate today. I haven't regained the muscle-up after a 3 month break from crossfit (gave it a try today and I am so close that it has to be mental). So I did:

8 Pull-ups
6 Ring Dips
4 Handstand Push-ups
8 28 kg KB swings (thats the heaviest one they have at the gym)

Got through 5 rounds plus 8 pu's and 6 rd.

Crossfit is the shizznit. Bring on the rest.

CFWUx3
100 double unders
45 burpees

85, 90, 95 fail, 90, 92.5 fail, 92.5 fail, 92.5 smartened up and widened my grip ever so slightly and EUREKA there it is!

have done 95# once...it's a mental block just like competing on that damn balance beam!

TOODLES! :)

Did Saturdays Deadlift workout.
Couple days behind right now. I don't get to workout much on the weekends, so I go 5 on 2 off, usually.

3x235
3x285
3x305
3x315
3x315

NEW PR!! Still had gas in the tank. Took a long time to get the form correct, but now that I have it the sky PR is the limit!

Thanks Toby for the great coaching!

Dave at Offutt
M/33/209lbs/72"

135, 145, 150, 160F, 155F, 145, 145

165
165
175
175 going up very slow
175 almost failed
175 more rest went easier than #4
175 " "

Bwt: 160

135
140
140
141(f)
140(f)
137
137
137
137(f)

47 / 173

135-145F-140F-135-135-135-135 Disappointing

Finished with a tabata run on the TM at 6.5mph and 12 for grade. That was hard. I was warned about doing the first one easy. There was nothing easy about it.

43/m/177#
95/105/115/120/125/130/135fx2
post-3 rds with 2mins rest btw.
20-20# wall balls to 10'
25 dbl unders
10 Pull ups
1:14/1:14/1:18

135-140-145(f)-145(f)-140(f)-135-135.

Not yer day, kid.

SV Beginner's Ladder, rung 5, 20 lb. pack, 10 rounds in 10 minutes with a 1 minute break after round 5. Was reduced to doing singles on the final round had reached failure at the end of round 5. Seems like I am not making progress, but this has really helped my pullups overall.

Seems like a sub-marginal day. The excuse I am going with is holiday lethargy, otherwise known as the dread Tryptophan Overdose Syndrome (TOS). Please send check or money order now and help fight this terrible disease.

RE: CF Level 1 Cert in Virginia Beach this past weekend. Coming out from a month off of working out- basically, I got my ass kicked this weekend. Between scrutinized-technique on air squats, scaled-back Fran (that STILL frickin killed me), tabata squats, med-ball cleans, oh and a 500m row PR (1:58), …this was a rough weekend. I’m more sore today muscle-wise than I was after my first marathon a month ago (the marathon just gave me some blisters and joint pain but not so much muscle aches…). The cert was awesome! Drew was an outstanding facilitator for the group. I felt honored to finally meet Jolie and be corrected by outstanding trainers like Jolie, Maggie, & Thomi. Pat finally broke down the Zone and made it make sense to me– and seem more realistic. Even with the knowledge that I had (from reading up online about Zone and going to a CF Run/Endurance cert) I never really understood that the first calculated number (say 16) was only 1/3 of the puzzle of Zone-eating – that, then, a day of Zone would be 16 protein + 16 carb + 16 fat blocks. Somehow I was previously perplexed by the idea of just 16 blocks total for a whole day.

The weekend also brought cool opportunities to talk to trainers and fellow athletes, share experiences, and exchange tips and thoughts and ideas. Overall, it was another outstanding CrossFit experience to help me identify weaknesses and motivate myself to overcome them.
More positive feedback:
Breaking down the cert into training groups for drills and practice was very effective and the rotation between stations to work on improving skills in targeted popular CrossFit exercises was helpful.
Critiques:
I thought I was going to finally meet Coach Glassman but he wasn’t there ( I guess I didn’t realize that Coach doesn’t show up at every level 1 cert and has wisely delegated to some amazing trainers to take on the task of training up CF leaders across the country & around the world)
I was *freezing* all day on Saturday – I should have known to dress warmer, but an external reminder might have been helpful...
Still, an experience I highly recommend.

And random question: Has anyone ever done studies on zone style eating and dental health? It seems like cutting back on refined sugar has got to be better for your teeth as well as your insulin levels... just curious

45/M/6'/180

TRIPLING TODAY...

SHOULDER PRESS:
115,125,135,145,150 X 2, 155 FAILED ALL 3 ATEMPTS.
150 POUND MAX!!

YESTERDAYS WOD: AS RX'D

KIPPING PULL-UPS CHIN ABOVE BAR.
16,15,14,14,14,14,14,14
CHEST TO FLOOR PUSH-UPS.
26,26,25,25,24,24,23,23
UNANCHORED SIT-UPS.
17,17,17,17,17,18,17,16
AIR SQUATS BUTT TO D-BALL.
24,23,23,23,23,24,22,23

TOTAL: 632 REPS!? AS RX'D...

I HAD A PARTNER TIME THIS AND COUNT THIS...IF I DIDN'T DO IT MYSELF I WOULD NOT BELIEVE IT! I FEEL FULL OF ENERGY TODAY...LIKE I'M ON SOMETHING BUT I DON'T DO THAT KIND OF THING...IT'S WEIRD!

I'M POSTING THIS ANYWAY...

KRAV AND JIU-JITSU TONIGHT.

SPACE COWBOY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

m/22/6'/198 (post Turkey day)

Press:
155-165-175-185(old PR)-195(PR)-205(f)-185

195 - would have been PR @ body weight prior to Thanksgiving ;-)

Next I did the deadlift workout from a couple days ago (5x3):
275-295-315-335<--stopped there

335 took a lot out of me after Tabatas yesterday and pressing today. Under my PR of 345x3. I would place a focus on deads via hybrid or SS, but I'll be going to OCS for the USMC in January.

Train hard, folks!

M/34/180/6'0"

115
135
140 (fail)
135 (fail)
130
135
135 (fail)
This remains one of my weakest movements. Very frustrating. But I'll keep pushing... so to speak :-)

31/M/190

as rx'd

95
115
115
125
125
135
145

185
190
190
190
190
190
190

185-205-215-225-235-240-245(f)

115
125
135-miss
125
130
135-miss
135-miss

56/M/203
110, 120(tie pr), 125(f), 120, 120, 110, 110

as rxd
145
155
165
175
185
195fail
195fail...jb

Press 7x1
165m.155.160m.155.155m.145.150.152 Way off my PR.

140, 145, 150, 150, 150, 145, 145

last three got a little squirmy.

M/25/135/5'11"

110,115,120,122,125(f),122,125(f)

m/41/164/6'

as rx'd:

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

Marty #124
I answered your question but alas it got caught by the filters. It should show up soon hopefully.
In short there's been quite a few SP,PP,PJ WODs and WOD's of 3's and 5's but other than the CFT's no max rep SP WOD's (I couldn't find any others in the last 2 years anyway).

30/m/130lbs
95 x1
115 x 1
125 x 2
105 x 3
total 775

CFWU Std

warm up 3 x 95#
105
115
125
135
135
145 (fail, back to shoulder and push pressed it)
135
135

125, 115 x 3, 105 x 3, 95 x 3

5K run

Out

33 yom 220 bwt
cfwux3rdsx15reps

wod
135/145/155/165/175/165/165f

m27/6'/230

CFWU

135x3
155
155
165
175
185
165

I felt super weak, but stil increased shoulder press by ten pounds. I would like to get to 205.

42M/165#

95-115-125-135-145-145-150

127
147
167
177 (pr!)
182 F
182 F
182 F Soooo close, thought I could get it.

MU practice. Jacked up my L shoulder. Oh well, goes along with my jacked up lower back (from the presses) and my jacked up L calf (running). Maybe it's time to throttle back on CrossFit 'till I heal up.

115x1
115x1
115x1
115x1
115x1
115x1
115x1

warm up 45x12 - 95x5

1)115
2)135
3)155
4)165
5)170
6)185
7)205

DOne the WOD after the Rugby training felt good

cfwu x3
Shoulder Press warmup to 155#
155# x 7. All shoulders. Good form and lockout at top. Controlled on the way down.
Push jerk for 3 rounds x 3 reps each round at 175#
Could have maybe went heavier, but I was just experimenting with the different feel of a little more weight and the extra power you get from incorporating legs in the lift. Does that make any sense?? Still learning good form here. Overall, satistied with my numbers... for now!!

25/m/5'11"/175
95-105-115-125-135f-135-135f-95(6)
Focusing on form. Trying not to allow any leg help

Rushed thanks to two of my guys not having fresh haircuts...had to hurry through and stand tall for inspection. Sigh...just hate it when uncool people mess up my potentially cool schedule :(

135
165
155
155
165
165
175(f)
155

Burpee-Pullups 4 x 10, 2min rest.
Floor wipers 2 x 25ea side, 2min rest.
Planks 3 x 1min each side.

M,31 yrs, 6' 215lbs

One of my stong lifts

warm up with 135x2 sets
185
225
225
255
260
275
285( a little help)

115,115,125(f),115,115,125(f),115,115,115

cfwu x 1

shoulder press:
115lbs x 1
115lbs x 1
115lbs x 1
120lbs x 1
120lbs x 1
125lbs x 1
125lbs x 1

previous:
CFT 10/25/2008: 125lbs
10/29/2008: 115lbs

M/24/5'7"/158 lbs

Had to do this on a seated shoulder press machine because the dumbbells weren't heavy enough. Gotta get that gym membership.

95 lbs x 10 - warm-up
140 lbs
150 lbs
160 lbs
170 lbs
190 lbs
210 lbs
220 lbs (Fail)

Ran 2 miles in 18:52 (not a runner)

Shoulder Pressed until failure with lightest dumbbell weight. Reps: 75

M/31/170 5'7"

133
133
153
153 x 1/2 rep
155
155
166 x 1/2 rep

Very dissapointing...

Level One in VB:

Amazing weekend. I had high expectations going into it, and they were most definitely met and exceeded. The high point of the two days had to be experiencing the trainers... a funnier, more knowledgeable, more role-model-worthy group I could not have asked for. Although, it would've been nice if the place had been a little warmer...

I definitely got my arse handed to me in the workouts, although I'm happy with my 1:32 row time. The lectures were brilliant, the camaraderie was classic, and I couldn't be more grateful.

Drew Thompson, our emcee: great job. Could you find anyone more concerned with people's welfare (and well-being) than Drew? I doubt it. I was privileged enough to be able to hang around at the end of the first day while he and Pat took a Level Two candidate through his paces for two hours. Learned tons, about CrossFit and about what it means to help a brother succeed. We couldn't have asked for a better CO. (Drew, we just gotta get you some new joke material, that's all.)

Pat Sherwood: Geez, talk about a barrel-chested encyclopedia with a great (albeit dry) sense of humor. Did I say 'great'? I meant hilarious. When Pat lectured or coached, you just knew you were marinating in a seriously deep pool of knowledge and CF wisdom. Watching Pat deadlift was a bit intimidating... in a good way, though. Damn. Thanks for all you gave, Pat. It wouldn't have been the same cert without you, by far.

Chuck Carswell: As Drew said, "Scientifically proven to be the most powerful man alive", Chuck is my new hero. Amazing grasp of CrossFit methodologies and eloquent-as-hell when it comes to sharing them. The size of Chuck's heart is outweighed only by his delts (think: huge). I gotta find a reason to get down to Atlanta and spend more time under Chuck's tutelage. Big hugs, bro.

Jolie Gentry: As great as it was to get the opportunity to watch Jolie perform, it was even greater to get to talk with her. Down to earth and totally humble—despite her superhuman status—I also found Jolie's coaching to be crisp, clear, and totally spot-on. Not that I'll ever forgive her for making my posterior chain burn like it did during those tabata's... just kidding. Love ya.

Thomi: My squat & kipping teacher... thank you for all of your expertise.
Maggie: Thanks for those extra squats... I think...
Joe: Great job, great muscle-ups, great coaching.
Jeremy: Thanks for your help with Fran; she's an ornery beatch, and I appreciate your help in my feeble attempt to shut her up a little.
Spider Chick: Great to meet you in person!

All in all, a fabulous weekend; rest assured, Coach, that your East Coast crew is representin'.

M/23/6'1"/227

WU: 2 min arm circles, 15 pushups, 15 dips, Samson Stretch
Shoulder Press - 6 x bar, 2 x 135, 1 x 155

WOD:
185 (PR)
185(f)
185
185(f)
180
180
185(f)
180(f)
175

Focused on strict form. Fought tendency to lean back and use chest or use legs to get through sticking point. Locked legs out and pushed head forward throughout lift to ensure strict shoulder press. Last shoulder press workout max was 155, so i'm happy with the PR by 30lbs.

Afterwards, supplemented with the following cardio on treadmill:
10:00 @ 10% incline, 3.1 mph
10:00 @ 12% incline, 3.2 mph
10:00 @ 15% incline, 3.2 mph
5:00 @ 10% incline, 3.2 mph
9:00 @ 12% incline, 3.3 mph
1:00 @ 15% incline, 3.3 mph
Total: 45:00 + 5:00 cooldown

Very happy with today's performance. Looking forward to the next cycle already!

3 miles
shoulder press
95
105
115
125
125
130 pr
gotta work off that turkey gravy
m 30/175/6'

M/40/185

Shoulder Press 1-1-1-1-1-1-1 reps

155
160
160
160
160
160
160
165(failed)

23/m/195 heavy
185,185,185,190,190,190,185

135
140
145
150(pr)
150(F)
145
145

F/37/143ish/5'3 and 3/4
Shoulder press 1-1-1-1-1-1-1
60-65-65-70-70-75(fx2)-75
Lower back arched on the last one, but I got it up.?
That may be a PR.

135
145
155(f)
155
145
135x3
135x3
Not my greatest day on the Press but oh well I think my technique was better today than most, just didn't have the umph in the tris and anterior delts.

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 85lbs x 3 95lbs x 2.

Shoulder Press
120lbs x 1
125lbs x 1
130lbs x 1
135lbs x 1-1-1-1
4 minutes rest per set.
Foam roll after.

M/22/6'3"/215
super set of the shoulder press from today and deadlift from saturday, not my best but pretty good...

shoulder press:
1-135
1-145
1-155
1-165
1-170
1-175
1-180 (failed)

deadlift:
3-225
3-275
3-315
3-335
3-355

and about the video, i'm surprised no one has commented yet about christine, i think we'd all like to see a little more of her

45/182

143
152
161
165
172
176 F
176 F

The level one cert this weekend in VB was awesome. Pat, Andrew, Chuck, Thomi, Jolie and Maggie are the Crossfit trainer dream team. No question went unanswered, and concepts were explained simply, concisely, and effectively. It was a great group of diverse and intelligent people. I was impressed by the generosity of all the trainers and fellow attendees willing to share their time, information, and food! Never thought that 8 hours in a cold warehouse could be so interesting!

Highlights of the seminar: learning how to finesse the line between intensity and form (the target practice metaphor was great), relearning the SDLHP and the med ball clean, completing Fran with real pullups for the first time, rowing my fastest 500m by 11 seconds, and figuring out more about programming. Most importantly, everything was fun.

Thanks for the great weekend!

Just a query, Does anyone else still feel sore from Mr Joshua?

I'm still sore in my back and stomach.

I completed Mr Joshua as Rx'd in 29 mins. I'm an experienced crossfitter (about 18months), Level 1 certified, but have only been following the main site religiously for the last month or so.

I consider myself pretty fit all round (31 yrs old, 80kg, Fran 3:33, Helen 8:16, Deadlift 200kg, Squat 150.5kg, Clean 92.5kg, max pull ups 52). I would say that that qualifies as having a good base of fitness.

And yet i'm still sore. I was so sore the day after Mr Joshua that i could only complete 6 rounds of Nate in 12 mins and then i had to pull the pin. Although I have not had to skip any of the workouts since, i still feel sore and think that it is affecting my output.

Just wanted to check that I am not abonormal.

#215 ZMH. The nature of crossfit is that the workout changes everyday. Your body never adapts to any one exercise so you should always be in a state of repair/building. So it is normal to be sore all the time.

male, 36 y/o, 68", 149#
CFWU
WOD 105, 115, 115, 115F, 105, 110, 110, 115

1) 65#
2) 85#
3) 95#
4) 105#
5) 115#
6) 120#
7) 125# (F)

Standard Monday no upper body.

Run 5K 27:50

Bleh...

1) 65#
2) 85#
3) 95#
4) 105#
5) 115#
6) 120#
7) 125# (F)

175 x 1 max

Male/165lbs/5'6"/30yo

135 x 3
135 x 3
155 x 2
155 x 2
175 x 1
175 x 1

M/19/5'8"/150 lbs

Shoulder Press as rx'd:

115-125-130x-130-135x-135-140x

I took a brief hiatus from tuesday to sunday, and Im definitely stiff from not working out at all.

Did a lil'different "Murph" today.

1 mile (run)
50 dips
100 situps
200 pushups
300 squats
1 mile (run)

37:00 mins flat(PR by 30 secs)

M/44/5'8"/165

1) 135
2) 145
3) 145
4) 145
5) 155 (PR)
6) 155
7) 155-f

Buretto:

What you said is basically what my point was. I think before one can critique the videos publicly look at ones own gym/clients and even ones own abilities.

It is a stupid point and one that I should have just kept to myself because I wasn't even able to portray it with two chances!

And Iron Major:

You are also correct. My other point was still that some people just are unable to learn the moves no matter how much teaching because of their bodies inability to do the movement. That was all I was really trying to say.

I am gonna stick to just posting my times :)

67/75/80/85/90/95(opr)/100(f)

Sticky on the 100#

Then decided to join in on the evening crew on this beast! Fight Gone Bad Mayhem!

1 minute of Thrusters @ 75/55
1 minute of Hang Power Cleans @ 115/75
1 minute of Box Jumps 20"/16"
1 minute of Kb Swings @ 1.5 pood/1 pood
1 minute of Burpees

3 rounds with a 1 minute rest between rounds (fight gone bad style).

Every rep counts for one point with the exception of burpees which count for 2 points each.

Total - 275

did this after TSE since I was a day behind, and I felt dead.

shoulder press 5 sets of 3:
95, 105, 105, 105, 110

135
145
155
155
155
160
165

CFE as rx'd
1/2 mile warm-up on treadmill 0% incline, 6.4MPH
240:120 X4
on treadmill
1% incline
Round1: 9.0MPH
Round2: 9.2MPH
Round3: 9.4MPH
Round4: 9.5MPH

WOD as rx'd 3+ hours later
warm-up
3 rounds
Samson Stretch (30 sec)
15 overhead squats with 15lb stick
15 pull-ups
15 dips
Shoulder Presses done from the rack.
155 (failed)
135 (PR)
140 (failed)
135
135
135(failed)
130
130
130
130

135
185
195
205
215
225
235

m/30/230

135
145
150
155
160
165
175
185

25/m/185lbs

125 lbs/1
135 lbs/fail
130 lbs/1
135 lbs/1
140 lbs/1
145 lbs/fail
135 lbs/1

m/22/180/5'10

105
110
115
120
125
130
135

Keeping form is rough once you get to the last couple of sets, so didn't try to go higher cause I felt my back arching backwards.

As Rx'd

115
135
145
140
140
135.

as rx'd

95 4x
125 3x
130 2x
145
155
165
170 - failed

30 MU for time. 12:45 with bad hands after realizing that sports tape on rings are bad.

CF Warm-upx3
145
150
155
160
165
170
175(fail. would have been PR)

#215 ZMH
Yep, I was sore enough from Mr Joshua that I took the next day off. I saved "Nate" for late in that day too to give myself more rest.

m/41/150/5'10

95x2, 115, 120, 125, 130, 135, 135

30/f/115

wanted to work on my weaknesses today.

as many rounds in 30 min of:

30 OHS, 65#
30 push-ups
30 box jumps
30 dips
30 wall ball, 14#
30 push jerks, 65#

a pathetic 2 rounds. haha oh well kicked my ass.

cleaned from the floor every time...

95x1
135x1 new PR by 10#
140x fail
135x fail
125x1
125x1
125x2
125x1
then push pressed 130x6

#43 Ceasar, thanks for the gouge. That will help a lot.

3 mile run
23:40
then WOD
1 x 135
1 x 145
1 x 145
1 x 4 x 135

M/31/142

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

PR is 125 in a CFT.

M/31/142

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

PR is 125 in a CFT.

m/35/180/5'8"

155
165
175
180
185 (fail)
165
155 (x3)

1.95#
2.115#
3.135#
4.135#
5.145#
6.135#
7.135#

95,105,110,115,120(f),120(f),110,110,115,120(f).

Frustrating. Making great gains everywhere except in shoulder press. I have made 120 a couple of other times, but not today.

Thanks Lauren and Coach for another great cycle!!

115-135-145-155(f)-145-150(f)-145

Boy do I ever feel like an ass. I was doing my presses and the left side felt off. I thought I did something to my shoulder and Jeanette thought it was my back. Joel looks at it...I have 5# less on one side!!

First 4 lifts were 100# (uneven), then 105,105,105(fail)

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 3x11; Burgener WU.

As Rx: 135-145-155-165(f)-160(fx2)-155(fx2)-145-145-145-145

Cool-down: hamstrings stretching; foam roll.

Tied 1RM at 155.

115, 120, 125, 130, 135PR

Cannot believe I got a PR, my arms are still sore as heck from last tuesday's Lynne.

For those defending the poor form, i don't think anyone is attacking the participants but the trainers should make sure those participating in a fgb have the awareness to perform atleast 85% of the movements correct...that's a la dave castro at the level 1 cert. most don't get it right the first time, but they should have it right before they are thrown into a fgb. read the journals, watch the vids, take the cert. crossfit is the end all be all of training, but just like anything else, if done without care and attention to detail, it can result in injury. more than anything, i would hate to see crossfit's name dragged down any degree because we as trainers and crossfitters forget about virtuousity. we can't be from nazis all the time, but there correct form should always be driven down and corrected. i would rather the crossfitter with the kettlebell have a lower score than a slipped disc. coach, rip, burgener etc. will all tell you to master it with a dowel before ever touching a wait. much love.

M/47/5'9"/170

145
150
155
160
160
160(f)
155

Was irritated by my one failure so I did 21 95lb thrusters as punishment (prepping for my first Fran as rx'd). However, PR by 10 lbs over last time! Loving the progress.

24/m/5'9"/198

i dont think i could even lift this much in high school but not sure:

135
145
155
165
170
175
185

#252 Ya mas good work on that PR!

m/20/160/5'9"

115-135-145(pr)-155(f)-150(f)-150(f)

145 felt easy but just couldn't get passed it!

M/23/185/6'0"

135#
145#
155#
165#
175#
175#
155#

Yey!

My love affair with the shoulder press continues, worked up to 152lbs and failed at 154.5. Some form changes today may lead to bigger and better weights in the future. Time was a factor today so resting between sets was a little rushed.

Post-WOD: busted out a 5:43 Annie with anchored Abmat sit-ups, 20 sec slower than my unachored Annie so I'm thinkin' the Abmat sit-ups are officially tougher. Everything unbroken.

1-30 2-30 3-30 4-35 5-35 6-35 7-35

M/27/165#/5.9''

Shoulders have never been my strong suit...gahhhh!

95
105
115
125
135(F)
125)

And for fun I tried 130 after about two minutes. Form was mehh but I got it. I think I'm headed back to the gym tonight with the wife to do Fran...so to speak :)

43yo/185#

185/185/190/195/205/210f/210f

Austin McLean,

I appreciate your 2nd post today. I agree with you, which is why I didn't jump to criticize CF Trinity, even though I was cringing while I watched the video. That video is simply a snapshot of what happens at that affiliate. I don't know them from Adam, so I won't comment on them. Having said that I also wouldn't post a video like that of people at my box for all to see and criticize.

I also was trying to be careful in my response to your post. I didn't want to come off as criticizing you personally, just strongly disagreeing with the initial sentiment.

I applaud you for coming back and clearing up what you meant to post.

M/27/220

135
155
165
175(F)
170(F)
165
165
165
155

135-140-145pr-150f-135-140-140-135

first time
95
105
115
115
125
125
125

m/31/230/68"

I worked on muscle ups and ran 2 miles today.
I almost got one!

I am going to continue to work on my running and muscle ups 1 day a week until I can do 1. It is so frustrating when I can do 22 pull ups in a row and zero muscle ups. I know 22 pull ups is not a big deal to some of you guys out there, but 9 months ago I could only do 4. Plus I weigh 230#

cfwu x 2
wu 95 x 10

100
105
110f
110
115
120
125f

weakness. right shoulder was hurting not sure why

145
150
155 F
150 F
145
150 F
145 F

Seated Shoulder Press

185
205
215
225
235
245
255
265

135, 145, 155, 160, 165, 170(f), 170(f)

36yo male, 205lbs, this is my fourth week doing crossfit. Ran 5K for lunch, then after work did this WOD
As Recv'd
CFWU

135
155
165
185
195
205
205

Starting strength B day

Sq-225
Press-105
Row-125
Pull-9,5

m/25/140lbs
95lbs, 105, 115, 120, 115, 115, 115

135, 140, 145, 145, 145, 145, 145

7x1 SP: 135, 145, 155, 165, 165F, 160F, 155F, 150, 150, 151, 152

Made up 5x3 DL: 335 x 5 sets, no bounce. Paul

m/44/175

as rx'd
135
145
155
165
175
175(f) 165
165

45/76"/189

CFWUx3x15

push press

115x1x3
125x1x4

M/40/180

135
145
155 (pushed - f)
145
155 (pushed - f)
145
150

More better faster

m/26/158
135
145
155
165
175
185
195 f
135x10

3 sets of 5 reps @45# to work on form

115x1
135x1
155x1 (pr)
135x1
95x5
115x5
95x8
95x5

Even better than my pr was my 10 year old son really getting into kipping pullups and doing 3 good ones per set for about 3 sets. He was very proud of himself and started experimenting and asked if a one armed pullup was possible. I told him to try it and he did a few with one hand on the bar and other hand grabbing his wrist. Again, very proud of himself. Thanks Crossfit

m/20/185

135
135
145
145
155
155
165

M/145/42

lot of weight posted

95
105
115
125
135(pr)
135
140(F)

m/22/155/5'9"

my shoulder strength is pretty weak, but these are some new numbers for me

wu= 45lb X 10
115lb X 3
120lb X 1

lifts- 125-130(PR)-130-130-130-130-130

WU: 1000m row, 5xbar

1 105
2 110
3 115
4 120
5 125
6 130
7 135 (fail); 130

Hey Apolloswabbie...where ya been?

115/125/135/135/145/150/155

Wife:
50/60/50/55/60/65/65

m/ 34/165

141,151,161,171 (F), 171, 131, 156

don't ask me why went to 131. got 171 second time and then decided to drop and go for reps. Realized after 2 reps of 131 that it wasn't going to happen and did one more heavier set.

have been under performing in shoulder press for sometime. Pr'ed way back at a not so good form of 180 but have done 175 with good form before. Any thoughts?

Warm up: jump rope, 80 double unders, 2 sets of 10 shoulder press (75#x10), SDLHP (75#x10), 25 box jumps. SP: 115, 125

WOD: SP 135, 145f, 145, 135, 135, 135, 125x3, 125x3, 125x3

Kickboxed vs. the bag between sets for 2 min to stay warm in the garage.

37/6'2"/196

New PR tonight. I have to start taking more time off to eat like a madman over the holidays!

As RX'd: 60/65/70/75/80/85/90kg (198lbs)

There was a lot of shaking going on to get this one past the breaking point.

Post:
Deadlift 5 sets of x3 as RX'd: 165/170/175/170/175kg (385lbs)
21 Pullups, chest to bar
21 HSPU's nose to floor

Getting back in the swing of things and it feels good!

Warm up
Single unders x 2 min, 80 double unders
2 sets: 10 SP (75#), 10 SDLHP (75#), 25 box jumps.
SP 115, 125

WOD: 135, 145f, 145, 135, 135, 135, 125x3

Cooled down w/ 125x3 for two more sets

Kickboxed the bag between rounds to stay warm in the garage.

145
155 x 6
At work from the floor

M/27/5'11"/177

95-125-135-145-140-140-140

145 was PR

5'8"/38/157

135
135
135
135
140
140
145

M/25/6'1/175

WOD from 11/29/08 (Deadlift, 5 x 3):

225#, 225#, 245#, 245#, 255#

WOD:

115#, 115#, 115#, 125#, 125#, 125#, 115#

Strength is slowly improving. HSPU are definitely helping my shoulder strength. Hamstrings were tight on deadlift from Mr. Joshua last week, and football on Thanksgiving.

22 / M / 5'9" / 125lb

70-75-75-80PR-80F-70-75

I was going to practice some shoulder rolls and forward rolls after, but that area at GloboGym was being used by a class of wankers doing dance aerobics, ha ha.

m/23/215/6'3''

as rx'd after a 2 mile run

135
145
155
165
175(f)
165
170(pr)
175(pr) couldn't let myself not do it

23/M/5'9/155

Forgot to do this at the gym, so just did HSPUs when I got back.

4, 4, 4, 4, 4

Austin-

While I disagree with you - I think everyone can do the "moves" correctly in a FGB, I do agree with you that the skill involved in things like MUs and snatches are higher than what the average joe has....these things do take time and skill. The clients are CrossFit Trinity definately have heart and give it their all - very impressive!

Jason-

On you muscle up development. I totally know where you are coming from. It took me 10 months to get a MU. I didn't get one until right after the gymnastics cert when Coach Tucker showed us a great technique for MU progression. Here it is:

Starting position: For the starting position, you want to be on your knees, with your shoulders, hips, and knees directly under the bar you have the rings hung on. Have the rings lowered to where when you grab them, they are right at forehead level. You want your body to be staight up and down, with your lower legs directly you, and you want you TOES POINTED OUT.

That is the important thing - toes pointed out.

Get a false grip, keep the elbows in, pull-up through the transition, bringing your hands to your sternum while keeping your elbows in tight. Use only the tips of your toes to help you through the transition. This is training the muscle memory. Do about five with the rings at this level. Raise rings 3-4 inches. Repeat the process until you get to the point where you are on your knees with the rings raised to the point where when you are on your knees, your arms are completely extended.

You should be able to do MUs in workouts, warm-ups, etc using this scaling technique. Keep training the muscle memory and working on the transition.

What also will help is to lower yourself back down through the transition, using only your toes to get though the transition.

After about 2-3 weeks, hang the rings at normal level and do a muscle up. You just read that an laughed, but that is exactly how it happened for me.....I just did one.

Hope this helps!

3,2,1...

as rx'd:

105-125-145-155-165-185-195f

27/M/6'0/200
125/1
135/1
145/1
155/1
165/1
175/F
170/1
175/F

f/37/130

As RX'd: 70/70/75/75/80/80/80x

New PR, up 8 lbs!

Good job Cara!

95
115
125
135
140
145 f

Not as good as my best.

CFWU x2

115-125-125-125-130-125-125

95, 105, 115, 120, 125, 130, 135

95, 105, 115, 120, 125, 130, 135

dumbells: 70-65-65-65-60-60-65

First 70 was only don with help from the legs, so moved to a seated position on a bench. Couldn't get all of them done at 65.

2 dumbells at the following weight: 70-65-65-65-60-60-65

First 70 was only don with help from the legs, so moved to a seated position on a bench. Couldn't get all of them done at 65.

M/19/5'11"/160

115
120
125
130
135-fail
130
130-fail

36/m/172

95
100
105
110
115
120 PR
115

F/37/125
shoulder press, 1x7:
75,80,85,90,95(F),90,90
Made up DLs, 3x5:
185,195,205,215,220-last rep @ 220 was really ugly, didn't try 225

M/40y/5'8"/165#
Never tried above 74# before.
Had to get kids soon so I did these in street clothes, without a warm up, and with only a few breaths between attempts.
As Rx. (No push pressing)

1. 74
2. 84
3. 94 Failed.
3. 84
4. 84
5. 94 Failed. Did squat for the heck of it.
5. 84
6. 74
7. 74 Did #6 and #7 one after the other, put my coat back on, and went to get the kids.

Yes, my puny numbers make yours look better!

F/142/32

Warmed up with:
70
75
80x2
85

Actual:
90
90
90
90
90
95
95pr

M/29/73/183
115/120/120/125/125/130MISS/125/125

male-22-215#

20min bag warmup

135/155/165/155/155/145/145

250 barbell swings, 40#

M/178#

155/165(f)/155/160(f)/155/155/155/155/155

34yom/170/6'

95,105,110,115(f),115(f),110,110

Later did 3 sets @ 115 push press - 3 negative reps on a 5 count down. Shoulders continue to be a weakness.

31yof/126/5'6"

55,65,70,75,80 (push press),75,75

30/m/195

115
115
125
135
140 pr
125
125

M/210/5'8"/52

135/155/175/185/185/190/195f

25/m/195

95
105
115
120
125
130
135 (Form slipped a little)

Shoulder Press 7x1 rep

57/M/195
95,105,115,125,135,145,140
Getting it back, 145 equals my best

48/F/125
50,55,60,65,70F,65,65,60

m/29/62kg/166cm

Results for today are as follows:
1. 60.0kg
2. 62.5kg
3. 65.0kg (failed)
4. 62.5kg
5. 62.5kg
6. 62.5kg
7. 62.5kg

It was hard to resist the urge to include some pushing in the motion from the legs, but I managed to stay quite strict with form. I am a little dissapointed with the results but I guess being able to push your own body weight over head is not too bad. (just in case I ever need to shoulder press my exact double over my head).

AM: Made up TSE from yesterday. Results there

PM: 135 X 7

CJ:

75/85/95/105/110/115/120F - 120F

135-145-155-160f-160-165-170f

mas

Way to go buddy!

115
135
135-f
115
115
115
115
115

25/m/185/6'

95. 105. 115. 125. 135. 150 (Fail). 150 (Fail)

heavy bench yesterday shot my triceps for today.

150 x 7 x 1 reps

Vance

Craig:
I never saw anyone answer your question. I am in agreement with what I think your intention is. The shoulder press is a stupid movement, the dead lift is a stupid movement, the pec deck is a stupid movement waring a helmet. In the real world you wouldnt do a shoulder press to put a heavy load over a wall, so its non functional.
The jerk or push press should be our default movement as is the kipping pullup.
Only after doing 400 meter lunges would I defer to presses over jerks.
I crossfit so that I am still functional after a 400 meter lunge-gasm.
It is by the kool aid that my lips acquire stain, the stain becomes a warning.

bwt 200

135
155
165
170
175 Old PR
180
185 Fail
183 New PR

Need to work the delts more, but stayed strict.

125
125
130
130
135
140 (f)(f)
135
135

135, 135, 135, 155, 155, 165(f), 165(f), 155, 155(f), 135

I think I could lift more if I could just get the movement started. Any tips?

155-165-165-175-180-180-180

135-155-165-170(F)-165-160-160-160

this was a good day at the gym.

135, 140, 145, 150, 155, 175, 185(fail but gave it one hell of an effort)

Love working shoulders
HOOAH!

back on the horse, i think.

135-145-150(F)-145-135-140-145

135-135-135-135-140-145(f)-135

I had a good start to my over head pushes. I felt my back go a bit on my last rep of 155 so I dropped 10lbs and regained my form.
135
155 X 5
145

As RX'ed 155 all 7 times. Focused on form vs. power.

115#
125
135
145 pr
150.5(f)
135
135

Mark it dood. New PR
135-140-145-150-150-150-155

135/145/150/155/160

155/160/165/170/175/180/185

36/220/m/5-11

135/145/155/160f/155/160f/155f/135

joshua:

Why is the shoulder press a stupid movement? You need strength off the shoulders. The push-press/jerk use more hip power and triceps for lock-out. If you never press how are you going to increae your push-press/jerk? You won't be able to get the bar high enough at the start of the movement. Oly lifters do presses for this reason, power/strength off the shoulders, it is important and it is functional, all 3 lifts are important (press/push/jerk).

Got up to 155 lbs.

Janet f/49
60-60-70-70-80-90-95
Had some catching up to do.
Deadlifts 200-200-205-205-210

Scott m/48
100-100-110-110-120-120-130
Deadlifts 220-240-250-260-280

Note to self: switched DL and SP between 1201 and 1129

26/m/157

85
105
115
125 (f)
125 (f)
115 (f)
105

I hate this exercise, haha, but i matched my highest weight

worked up to 160lb....
post "Karen" (150 wallballs for time)
5:10 as rx'd

65/95/115/125f/120/120/125pp in a rush today

#301 Iron Major

Thanks for the tip, I am going to give it a try in my warm ups. I have been CrossFitting for 5 solid months and I am really close to getting my first mu. I hope your little progression will get me over to the other side....

Me:42yo/M/5'10"/171lbs/10%BF

Warm Up: Some Stretching

Ok, so here's how today's shoulder press went:

95 x 5
105 x 4
115 x 3
125 x 1
135 x f-f
130 x f-f
125 x f-f
125 x 1 PP
120 x f SP
135 x 3 PP
145 x 3 PP
155 x 1 PP
155 x 1-1-1-1-1-1 PP

Cool Down: HSPU on Parellettes with red band assist for the very bottom of the HSPU to try and thrash the point at which my shoulders keep failing not allowing to make any progress on my F_cking shoulder press.

:>)

Have Fun, Train Hard,

Billy

CFWU2
95x5, 115x2 for WU
125-130-135(f)-135-130-130-130-130

Then Tabata Something Else
15-12-12-10-9-9-8-8 = 83
15-15-12-12-12-11-10-9 = 96
10-10-10-10-10-10-10-10 = 80
13-15-15-16-15-15-15-16 = 120
Total = 379
Thanks Coach and Lauren!

M/28/5'10"/165

As Rx'd
1- 145#
2- 150# (pr)
3- 145#
4- 145#
5- 150#
6- 150#
7- 150#

35/M/5'9/185

3 x CFWU

145
155
160
160
165
170
170

PR is 175 so I felt good about the last two... plus I was on a ship out at sea fighting the wave action.

115
135
140f
140f
135
135
135f

40kg, 45, 50, 50f, 50f, 50f, 45

Immediately followed failed attempts with successful push press. Did set of 5x45 push presses to finish WOD.

I enjoyed the crossfit trinity video, although the participants not perfect in their form,should be given credit for making a video with great music and having the guts to put it out to be viewed by all, actually having the "Balls", because there is always the people who think their perfect and are always ready to give their professional advice. Half of the people that talk trash would never have the "Balls" to post a video for all to see, so hey people lets just enjoy and maybe e-mail the crossfit trinity people directly if you see a problem rather than be a Sh*t-talker for the world to see. I thought we were all like family, but some of these comments are not family oriented.

85#
105#
115#
125#
145#
155# (pr i think)
165#(f) then did 135

Katon
M/5'8"/165

45/50/55/60/65/70(F) 65(3x)

PR 12PU, no kip

Shoulder Press

32.5kg
32.5kg
32.5kg
32.5kg
32.5kg
33.5kg(pr)
33.5kg

Rubbish at this.

Good Fun

115/115/115/120(F)/115(F)/105/105

shoulder press 1-1-1-1-1-1-1

1xCFWU
(kg)
55-60-65F-65F-62.5-65F-62.5

105
115
125
135
140
145
150f
150 (pr)

40/m/176cm/71kg

50
55
57.5 (slight push press)
60 failed
55 failed

Then stopped due to shoulder pain and did deadlifts (see 081129).

110
110
110
110
110
110
110

M/29/5'8"/190lbs

115
135
165
175
180
185
190

First time to do SP/Was not sure where to start with weight.

f/31/5'6"/127
warm-up 50, 60, 70
90
90
90
90
80
80
80
10 at 40#

75-95-115-135-155-165-175

performed this workout on Tue 12/2/08

M/60/178

80
80
85
85
85
85
Failed 90 twice,85

My first posting; started Crossfit about 3 months ago

m/25/186/6'1"

115-120-125(F)-115-120-125(F)-120

as rx'd

60kg - 65kg - 70kg - 75kg - 80kg - 80kg - 75kg

so 176 lbs

m-22-210#

135/155/165/155/155/145/145

250 barbell swings-40#

151 5'7.5" 33 yom late
done tues 6am due to work travel yesterday

135x1
145x1
155x1 (pr from last CF total)
160xf
160x1 (pr by 5 lbs)
155x1
160x1 (repeat of pr in same wo!)

ready for more!

Shoulder press (pounds)
75
95
105
110
110
110
115

M/27/185

155
175
180
185
185
185
185

CFWU X 3

125,150,160,170,180f,180f,180f

addition to comment 379-
as always 3 min rest between sets on strength days!

as rxd

warmup

165f
160
160
155
155
155
155
160

2-2.5 minute rest except before last set, waited 4 minutes.

160x5 push presses

100x3, 110, 120, 125F, 125, 125F, 120

130-135-140(F)-135(F)-125-130-130

M/46/160

Warm-up: 45/10, 65/10/ 95, 3

Sets of 1:
105 / 110 / 115 / 120 / 125 / 125 / 125

--Finished up practicing double-unders

Can anyone tell me how the reps for this exercise go? Do I do one and then rest? If so for how long? And do I stay at my personal best for each rep or do I continue to work my way up as if doing a pyramid?

m/31/5'9"/167

100
115
125
135
140 (fail)
140 (fail)
135 (fail)

steve m/46/174

135;135;140;140;145;145;150

m/40yo/6'1"/195
CFWU 3x

105
115
125
135
145 f
135
135
140

M/40/6'1"/195
cfwu 3x

105
115
125
135
145 f
135
135
140

WOD Shoulder Press,
50k x1,x7.
then moved on to p/p and p/j,practicing technique,not worrying about weight,just to try and keep the technique when it comes up again .
s/p was crap,down on pr and cannae seem tae improve it!

135
135
145(PR)
145(F) - 135
135
135
145

M/27/5'9"/192

135-145-150-150-150-150-150

255F What?/245/250/255/255F/250/250/250/255
not cheating with push is hard!

uh I am sorry all my #'S are in the 100 catagory not 200,,,wishful thinking

I was looking at everyone's numbers and trying to figure out why they seemed to be lower than mine (on average)- finally figured out I wasn't doing the whole excercise (watched the video.) We just went down to arms parallel (about like an HSPU.) Too late now, but that explains why a rookie has high numbers.
22/M/212/72.5"
185
195(f)
195
195(f)
185
190
195

M/27/6'2"/174
95
95
95
95
95
105(f)
105(f)

how embarrassing.

135,145,155,165,175 (barely)

then did some cgb singles with and some cable rows.

d - 30m/172

186 x 1 x 7

j - 34f/125

95,95,100,100,100,100,100

135
135
145
145
155 (fail)
145
145

WU- 5 min. jump roping
10X- 30
5X-40 3x's
3x-45
5x-45
5x-45
10x-30
10x-20
5 minutes rowing

Shoulder Press 1-1-1-1-1-1-1 reps

95-100-105-110-115-120-125

1-135
2-145
3-155
4-165
5-170(PR)
6-175(X) 165
7-160(X) 155

155
155
155 (Fail)
145 (Fail)
145
135
135

*wasn't feelin' this WOD*

as rx'd
1-135
1-145
1-150
1-155
1-160

M/31/69.5/180

95-115-125-135-140-145-150(PR)

115-125-135-140f-140f-140f-135

M/26/5'11"/177lbs.
160, 160, 160, 170, 160, 160

Way off my PR of 177.5. Anyone else stalled or backtracked on the shoulder press and found a workaround?

good day, though 1 day late

155
155
155
155
165
165
165

m/23/6'3/225

135
145
155
165 f
160
165 f
160

Per CFSB protocol, 3x3

45 x 5
65 x 5
85 x 5

100 x 3
105 x 3
110 x 2 (Fail)

m/23/6'3/225

135
145
155
165 f
160
165 f
160

115
125
125
130
135(f)
130
130

done yesterday

26/f/5'2/130#

breakfast: run 47 minutes = 6.35 miles

cfwu, warm-up presses; 7x45#, 5x55#, 5x65#, 3x75#

WOD:
85-90-95-100-105(f)-105(f)-100-100

frustratin as heck.

at nite went to Valley CrossFit for
jumprope warm-up, mini warmup wod; 21-15-9 of: crossrope jumps + sit-ups (navy seal standard), then some cool parkour stuff, balance walks, catwalks, underbar, and then....

"We Got Balls"
50-40-20-30-10 wall-ball shots (16#)
10-20-30-40-50 ball slams (20#)
time - 22:48

i detest wall-ball. just suck at it so badly. i really must fix this issue.

M/32/6'2"/190

95
115
135
145(fail)
135
145(fail)
135

38m/6/183

wod as rx'd since 5/22/08

135.140.145.150.155f.135.155pr

89, 94, 94, 99(pr), 99, 100(pr), 100(f)

140
150
155
165(f)
145
150
155

Seated Shoulder Press

115
135
145
150
155
155
160 (PR)

M/36/145

Did not have it today, not sure what is up?

@ home, wu 65# by 5, 85,105,125,130(F),115,120,120

tweaked my back on the 130 attempt

Crossfit Warmup,

115
135(f)
125
130
135 (!)
140 (f)
135 (f)
130

103, 113, 123, 113, 113, 115

+ 2 days

7 x 45kg

downunder

5'10" 185 34yom
125
135
145
140
140
140
140

2 hour Krav Maga class

m/27/155
115-1
125-1
130-1
135-1
135-1
140-1
145-fail

SP 1-1-1-1-1-1-1

135-140-145-150-155(PR)-135-135

working on form
135
145
155
155
165
165
165 fail

115,125,135,140,140,140,140

135, 145, 155, 165, 175, 180(pr), 185(pr)

Not a shoulder press workout day, did a wild new one to work on deadlifts:

run 400 meters
245 lbs deadlifts x 10
Burpees x 10

4 Rounds
mm mmmmm goooooood 24:34

34/M/190/6'

135
155
175
195f
190 tie pr
185
180
180
180f
175

Something's wrong with my left shoulder, think in the cuff. Gotta fix it somehow before I'll make bigs gains in overhead stuff, or HSPU for that matter.

CFWU x 3 (PUs and dips on rings, GHD SUs)

Made this up today and combined with 3rm deadlifts. Dunno how many rounds I ended up with (more than 7), and ended up with many of them at 110lb. Failed several attempts at 115lb. Ended with a set of a few 95lb presses, which by this time were tough.

Really need to get to a barbell cert this summer, if I can afford it.

35/M/170

95-115-135-145-155-160-165-170(PR)

S Press

1x50 kg
1x52.5kg
1x55kg
1x57.5kg
fail at 60kg

2x5x50kg

95-105-115-125-135-145(fail)

135,135,135,135,135,135,135

M/39/150

I wanted to piggyback on what another athlete from this weekends VB level 1 cert mentioned.
****
While traveling south from Delaware this weekend my buddy Matt & I discussed the nervousness we felt about whether we were going to perform any and all movements appropriately during the cert. We felt confident that we were trained very well but had no idea that we would have the same discussion on the way home only adding that we now have even more confidence in our affiliate owner/head trainer George Dobbins! (www.crossfit-dover.com)
***
George has not only trained us over the past couple of years on form commensurate with cert standards but never backs down on appropriate form and intensity. As well he is a professional and passionate affiliate owner that I feel priviledged to say I know and work under.
Coach Glassman, I highly suggest you check George Dobbins out; Excellent trainer that should (in my humble opinion) certainly be considered for the national training team!
Thank you George, you ARE the man!

225
275
295
305
310
315
275 :(

Then did

4 minutes air squats
3 minutes box jumps
2 minutes 30lb kettle bells
2 minutes pushups
1 minute sit up.

Feeling good today

135,145,155,165,170 (failed)

165 is the max

M/39/6'0"/155

in kg
50,50,55,55,57.5f,55,55
pr remains 130 lbs

Age 52/BW 245# 4 rounds (4 minute row/4 minute rest) from Crossfit Endurance; then SA shoulder press @ 65# ladder (x7/x6/x5/x4/x5/x6/x7).

145, 155, 155, 160, 165, 170(F), 165(F), 160(had to get one last successful rep!)

85
95
115
135 fail
115
125
130
135 tough but got it done

83-94PR-95(F-switched to 45lb bar)-95F-94F-94F-94F

135
155
165f
160f
155
155
155

100
105
110 f
110 f
105
105
105

100
105
110 f
110 f
105
105
105

Warm-up
2X50squat20pushups20situps

3K easy pace

SP:
5x45/5x65/5x85/5x105

125/125f/115/115/115/120/125

Cool down 2K easy pace

kgs 50, 55, 57, 52,55,57,57

1st 57, barely, barely got it. The last two went slightly easier. NOt confident I could do more and would have to go to 60 kilos because of my plates.

95-105-110-115-120-125-130

First day back after about 2 weeks off (Nashville trip, getting Monika settled, Thanksgiving); no need to go heavy on first day back.

Row'd 3k
Assorted K2E, benchpress, kettleball swings
Jumped rope for about 10 minutes
Stretched

m/23/5'8"/178

115
125
135
145
155
155 - fail
135

95 105 115 125 135 140 145 150f

m/37/76/200

95/95/100/100/105/110f/105

What's the call on SP's standing vs sitting? I know standard is standing but I sat to avoid relying on any legs for the start.

M/32/5'11"/160

swim 600m
warm up 10 pullups, 10 dips, 10 GHD situps

deadlift from 081129
155/185/195/205/215

main: 95/100/100/105/110/110/115f

a stupid movement, less coordination timing athletic transfer of energy, x weight moved over 0.5 distance. Stupider is as stupider does, 0.5x over distance 1, the sleeper must awaken, 1 pood, ground to overhead. Functional, repeatable, historic. Attacking an immovable object over and over and expecting a different outcome is not the definition of insanity. It is training a on a heavy bag, disposing of a superior enemy or succeeding at a job everyone said you weren't good enough for. Punching a bag of sand is a stupid movement compared to surgically removing a tumor, that does not mean one cannot improve your performance at another.
stupid shoulder presses

berg wu x3

as rx'd

135,145,155,160,165,170,175PR

135/135/135/135/135/135/135

M/22/6'1/185

altered this one slightly

135 X 5
145 X 3
155 X 3
160 X 1
170 X 1
180 X 1 (PR)
185 X 1 (f) got to just above forehead, closer than I expected

POST: Barbell TGU's practice
45 X 2
55 X 2
60 X 2
65 X 2
70 X 2 (PR)

23/m 6'3" 245 lbs

185
205
210 fail
200
195
195
195

144x3x5

Did 12/1 WOD Shoulder Press today:
115
135
140
145
150
155 miss
155 miss

59/m/180

Overhead presses
115
115
120
125
125
130
130(f)

95
105
115
125
130 (PR)
135 (PR)
135

failed at 180
tried again by focusing on breathing nailed it
finished at 185 tied pr but better form and felt another 5 in me for next time

finished with 4m on 2m off x 4 on the bike

95, 115, 125, 125f, 115, 115, 115

S:
45,50,55,60,65,65,70F,65

M/5'6"/150lbs

95
95
100
100
105 - fail
100
100

48/m/190

130
135
140
145(f)
145
140
140
140

m35/168/5'8"

135,155,165,175,185f,175f,175

Shoulder Press 1-1-1-1-1-1-1 reps
145-155-160-165-170(fail-2x)-165(fail)- 165!
New PR, anyway!

27/m/75kg

60-65-65(f)-65-67.5(f)-67.5(f)-60

37/m/185/5-10

Shoulder pres 7x1.
Concerned about 1 rep max without a spotter so did a slight variation, similar to the deadlift workout earlier this week of 5x3

80x5,90x3,100x3,110x3,110x4f
I need to get better at these, but a good workout for me.

M/29/6'2/210

Warm-up:
- 7 min on Stationary bike (level 3 RPMs 100+)
- Press: 2x8@Bar, 1x5@65, 1x3@95

WOD: 7 x 1
Set 1: 115
Set 2: 125
Set 3: 135
Set 4: 140
Set 5: 145 f
Set 6: 140 f
Set 7: N/A

My PR for this was last year sometime @ 165. I have to go back and look at my technique and some of Rippetoe information.

CF Warmup. Did this superset'd with the deadlifts from the other day.

105-125-135-135-145-145-150f-135f

PR with 145. Looking to keep getting better.

wu

7x1 press

115-135-145-155-165-170(PR)-175(F)-165(F)

Maty B, can you post a vid of you shoulder pressing 315 lbs? That is quite an accomplishment.

115-115-120-115-115-115 (thought only had to do 5 sets)

M/33/6'/195

10 min cardio warm up
10 dips/10 pullups x 3

Shoulder Press
Warm up: 95 x 5
125
135
135(f)
125
125
125
135(f)

M/26/5'10"/168

Not great at the overhead presses, and I have a hard time not putting an inch worth of push press in there but...

100-110-120f-110-110-100-100-100

Then I started playing around with my pullups....

+45lbsx3... +70lbsx2... +80lbs +80 +90f +90 +90 +90

10 dips +45

set of 9 60 lb dumbell presses (last time I did dumbell presses, I couldn't put up one rep with 55 lbs)

Still lovin it.

m/185/37

75, 95, 105, 115 (PR), 130 (PP), 135 (PP), 155(PP)

Could only do 115 as a press rest were push presses.

Since I couldn't get to a gym I did as many reps as possible of pike pushups off the kitchen counter.

7 sets - 3, 4, 1, 1, 2, 2, 2.

M/37/6'1"/185

135-145-155f-135-145-155f-155

Course de 1 mile + CFWU trois rondes.
Wod (shoulder press):
115
135 (PR)
140 (PR)
140 (fail)
125
115
115

135, 135, 135, 140, 140, 145(f), 145(f)

145
155
165
175
185(f)
180
185(f)

CFWU x 3
SP: 95,105,110,115(fail),105,105,100,100

Down by 5lb.
L shoulder really bugging me, may need to get it looked at.

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

Not happy with this, but it is what it is. I plan to be stronger next time around for this test.

M/30/5'9"/165

Did Burgener warm up and then 30 snatches to warm up, starting light and building up.

105
110
110
110
115
115
115

Shrugged a little on the 115s. Feel guilty.

M/23/175/5'6"

95, 100, 105, 110, 115, 120, 125F

3-3-3-3-3 deadlift
185, 225, 235, 235, 235
1-1-1-1-1-1-1 shoulder press
115, 125, 125, 125, 125, 125, 125
PR's on both

115,125,135,145,155,165,155

Need to check the technique more carefully & see where my elbows should be.

95,100,105,110,115,125,135

Modified CFWUx3 at home, 10 squats, bowflex seated rows @120#, 15 bench dips-sore from tabata something else

Seated press on bowflex (no free weights)
80/90/90/100/110/120/140/150 (1 extra since no failures)

assuming 20% error on bowflex rods, possible PR on seated press (110 last CFT)

28/m/6'2"/170lb

85
95
105 (f)
105 (f)
95
95
95

Mark
100, 105, 110, 112.5, 115, 117.5(f), 117, 120, 122.5 (f) PR by 10 lbs.

#301 Iron Major

Thank you for the advice. I will try it tomorrow.

I wanted to thank everyone that was there at the VB Level I cert. I was introduced to xfit about two years ago. I've been doing it for a year and it has always just been something I've done along with my beloved running. XFIT is the only thing that has ever kicked my a** worse than three a day practices during college soccer. My husband, and another great couple opened a XFIT here in York, PA about a month ago and I've never felt better teaching and training. I've trained for about three years and never has anything made more sense, been more effected and tugged at my heart like XFIT. My hat is off and I am in awe of the trainers that attended and educated us last weekend. Pat, Drew, Joe, Chuck, Jolie, Maggie, Thomi--Thank you! To only add onto what others have said you should all be extremely proud of yourself and your ability to teach. I loved the weekend, loved the a**kicking and loved being sore for days. The wealth of knowledge and confidence I gained is priceless and so valuable. My husband, Jason, taught me everything he knew and prepared me SOOO well and I thank him! He's my hero ( after Nicole) :). Thank you again!! loved the cert...loved the weekend...and I thought I was addicted before.... ;)

First time doing this, definately seeing room for improvement.

WU 95lb x 3
115x1
125x1(f)
105x1
115x1
115x1
115x1
115x1
115x1

Stuck at 115, but will go up.

29 yom 225# 6'1"
as rx'd
225/225/225/230/235/245

245 was about it, maybe 5 more # . . .

95
105
115
125
135
145(fail)
140
145

I finally weighed the womans bar which I have been using. Thought the weight was 35#, and it was only 23#...oops! No wonder I was doing so much better with it.

65#
58# (womans bar)
75#
68# (womans bar)
73# (womans bar)
78# (womans bar)
83# (womans bar)
I thought I was going up by increments of 5#, and it was so much easier d/t grip size...lesson learned for next time.
failed at a true 95#

27 yom 6'2" 155#

Pre: CFWU x3
SP: 65# x10
SP: 95# x5

105-110-115-120-125f-115-120

Post: 95# pushjerk x5 x2

Post: 500 row 1:48 90%

POWERS-(24/M/180/5'10")-ARMY

95
135
135
145
145
145
145

POWERS-(24/M/180/5'10")-ARMY

95
135
135
145
145
155 F
145
145

20/M/165/5'11''

95
105
115
125
115
105
105

Done on 12/1/08 after Tabata Something Else
135
140
145
150(f)
147(f)
140

95/115/135/157/135/95*20

db snatches 25*20/30*20/35*15/40*10

40/M/153

Couldn't make it to the gym today, so did 10 handstand pushups, full ROM, with a bit of rest after each one.

105
115
125
135
140
145
150m
150 (pr)

C-
did 5 sets at 116 tried 118.5 once but failed

23yo/m/5'9/175

135lb
145lb
155lb
165lb
175lb
165lb
165lb

27 y/o/m/5'8"/159

75/85/95/105/115/125/135(f)

F/23/145

45-65-85f-75-80-80-85f

So close on 85#!

7 sets of 3

6th set 125
7th 130, 1 rep completed

135, 145, 155 (f), 155(f), 145, 145, 145, 145, 155(F)…. Could not get the 155 for the life of me

M 35/224

135-155-165-175-185(f)-180-180

95
105
115
125
135
135
135

m/30/6'/215

105-115-125-135-145-155-165(F)- 160 (PR)

95-105-115-125-130-125-125

m/29/6'3/175

105, 115, 125, 130 (PR), 135F, 130F, 125

30M/5'6"/165#

Made this one up today after the weird DB wod

135
155
165
175 (fail)
155
155
155

Crossfit-trinity video was excellent,looked pro shot. What was the name of those bands?

50-60-65-70(f)-67.5-67.5-67.5(f) kg

135-140-145-150-155-160(F)-160(PR by 5)

105
115
120
125
130
135f
130

135
135
145
155
160
155(f)
155

20/m/6'2"/195 lbs

95-115-135-145-155-160(f)-160(f)

135
140
145
150
155
175
185 f

M 30 185 6'2"

155
165
175
185
185 (turned PP)..grrr

missed PR by 10

tried some weighted Muscle-ups after

10
20
25
35 (miss)
35 (PR)
45 (miss)
45 (miss)

*one of those misses reeeeaaally hurt..LOL*

M/23/205

135/185/205/215/225 technique for last 2

maxed out at 45kg

M/28/200
Substituted Bench Press

255/265/275/275/280/280/280

3x135
3x145

47/M/184
115
125
135
135 (f)
125
125
130

Teri f/36/5'7/153

95f-90f-85-90f-85f-80-85f

Todd m/35/5'10/160

95-115-135-155f-135f-125-95 PJx8

33/m/165

115-115-115-125-125-125-115

As Rx'd: 85/95/105/105/95/95/95

M/25/158
5 Dec 08

darn, did push press
135
140
140
140
140
145 fail
145
150

150, 155, 155, 160, 160, 165(failed), 165(failed), 150, 150

Better late than never

3 reps x95,135,135,155
185f,175f

I really have no idea what the hell weights I did today. Caltech bars are FUBAR. I'm going to have to weigh and mark all of them.

Regardless, I put up 155 for sure (once the rack was free), and did clean and press with 50kg + bar, which would be a little over 155 if the bar was actually 45#

RECAP:

x/x/165f/155/155

Jim 49/M/165
115
125
135
140
145
150F
135

Mark 28/M/230
115
125
135
145
150
155F
150F

12/06/08 (12/01)
WU ROM
Sq x 15; push ups x 10; CR 2 x 10; Sit ups x 10; Chins x 3
Shoulder Press WU 45 lbs (bar) x 10; 65 x 5; 85 x 3; 95 x 1; 105 x 1
WOD
115
125
125
125
125
125
125

m/22/218

115,120,125,130,135(PR),135(f),130

the 135 rep took forever to lock out

m/30/162

105, 115, 125, 135, 145-F, 145 (PR), 145

Getting 145 has been long coming. Getting it twice was really unexpected

55x1
60x1
65x1
70x1(PR)
75xF,F
70xF, 65xF
65x1

f/25/5'9/140

FFC

95/115/135/135/145f/145f/135/135

115
125
135
145
150f
145
145f

m/36/6'4"/97kg

50kg
60kg
70kg (fail)
60kg
65kg
65kg
65kg

1x95
1x115
1x135
1x145
1x150-fail
1x150-fail
1x140

To 95#

Probably had my hands in too narrow. Good reminder to watch the demo before exercising. Neck and shoulders felt strong.

30-m-170

135-155-155-165-170

24yo/m/5'6"/155

95-95-105-115-125-135(F)-115

M/52/6'/180

135
140
145
155
165
170
175 (PR)

33 yom 208 lbs

135
135
155
175
175
185
195 (fail)

In kgs
50,52.5,55,57.5PR,60f,60f,52.5
Area for improvement!!

as rx'd;

135-155-160-165(f)-165-160-160

no PR for this guy

M/27/5'10/165

135
145
145
150
150
155(f)
135

28/m/185

135
155
165
175
180
185(f)
185(f)

still stuck at 180#

as rx'd:
155 x 3
165 x 3
165(f)
155(f)
135 x 1

Post Tabata
Cleaning the weight up at sta 10
130
140
150f
140
140
150

m/35/5'9/175

CFWU - 3. Regular reps. Superman. Burgener.

135,140,145,150F,145,145,150,155-PR

Keep legs locked & elbows forward & up.

140
145
150 fail
150 fail
145
140
140

CFWUx3
135-145-155-155-145-145-145

7 x 1 reps:

50; 52.5; 55; 57.5; 60(f); 57.5; 57.5; 57.5kg

first time
60-60-60-60-60-60-60

1.65kg
2.65kg
3.65kg
4.67.5kg
5.67.5kg
6.67.5kg
7.67.5kg

135
145
155
160
165
170
175(f)

90
115
125
125
125
120
120

not in shape yet due to my america holiday but getting there...

45
50
55
60
65(f)
65
60

95
100
100
105
110
115
120 PR

44/m/165

135
145
155
155

did this right after running 5 K, about blacked out after last two lifts, stopped. Think I was vasodilated and not ready to lift heavy. Don't do this again.

M- Meyer 135-145-155-165- 175f-170-170
H & E - 95-105-115-120-125-130-135

cfwu x 1
95x5
105x5
115x5
125x3
130x3
135x2
135x1

26/155/m

65
75
85
95
95(f)
85
75

using too much back, maybe will get the form right with lower weight next time.

m/24/74"/205

135
115
135
135
115
135
135

M/31/178lbs

132
137
143
148
154
160 failed
148

M/190/24

135
155
165
170
175 PR
180(F)
175

18 - 28 - 38 - 48 - 58 - 60.5 - 63 (f)
PR 133 lbs

M/200#/6-2/39 yo

1-95#
2-115#
3-140#
4-155#
5-165#
6-175# FAIL
7-160#