Been waiting for this, get some. 3-2-1 GO

Wow, I called it. I called it to myself.

Awesome. Time to find my one rep max.

is this 5 rounds of 1x shoulder press 3x push press 5x push jerk, or do 5 rounds shoulder press then 5 rounds push press then 5 rounds push jerk? either way sounds fun!!

This was one of my first WODs and I still love it.

BA video, too.

complete all shoulder press 1-rep x 5 sets and then do all of the push presses, then go to the push jerks

last time I did this using 150#'s for all of the sets. this worked pretty well, but this time i'll bump up the weight as i go...if i can ; )

This is going to go great with how wasted my core is today. I cannot wait for tomorrow morning! Get ready, 3,2,1 Go!

125, 130, 135

weight in kilos

SP 80-80-80-80-80
PP 80-80-80-80-80
PJ 80-80-80-80-80

knee bit sore didn't push it.

hope everyone is happy and healthy

Woo hoo! I think this is my first repeat WOD! Other than the one where we did...i think it was hang cleans?...twice in 2 weeks. This should be interesting! Let's goooo PR!!
Fits perfect with the CF Journal vid

Good upper body WOD. I feel "coreless" after today's WOD. We'll see how it goes.

Double Day for me tomorrow - Yesterdays at 530am this one later on. I need more strength stuff.

I'm sick with a very stuffy nose :(

the CFSimiValley video is SSIICCKK!
i wish i knew how to make/edit videos like that

This looks miserable!!! But awesome!!!

Looking forward to it....

Whoa, I just watched the Crossfit Simi Valley vid! Whoever put that together is a BAMF in my book! (along with all those featured in it)
It was like a photoshoot/music video/kicka$$ workout vid all in one! Lighting and everything!
Props!!

how much weight is in the picture?

Question: I know there is a difference between push jerk and split jerk... that is obvious. What I want to know is what are the advantages/disadvantages in comparison. ?? Is the split jerk just more of a more complex movement that requires more technique or is it easier/harder to get heavier weight up?? Just curious for my own peace of mind.

#12 AllisonNYC

A nose in need...deserves Puffs indeed. That or you can just count on the snot flying out during KB swings. This is my way of saying i hope you feel better :) Take care of yourself girl!

comment #16..

i think this was the 275lb push jerk attempt that speal tried... i think it was in episode 2 of the boz & todd experience vidz....

Talk about a WOD that Herm will be looking forward to once his shoulder's right...let's think of him a bit and hope his procedure goes exceedingly well!

Olaf

I'm psyched for this WOD tomorrow. Hoping to set a new PR on shoulder press from the last CFT.

Gus, that looks like (2)45s and (4)25s with a 45lb bar, making it 235lbs.

Badass vid... truly. The Crossfit Simi Valley one I mean. Wow, makes me want to go knock out a WOD late at night, in the middle of the highway, making traffic move out of my way! God I love Crossfit! It's almost unhealthy, except for the fact that it is healthy. I want to have Crossfit over for wine and a "movie" and poke a hole in the condom to have Crossfit's illegitimate children running all over the place. One WOD doesn't seem enough for one day. I suppose it's like food though, as good as it may be, portion control is the key. Maybe I'm just drunk off the Kool Aid and need to sober up a bit... nah!

Olaf, thank you so much! You're right, this WOD is one of my favorites and it brings motivation that I'll be able to do this WOD someday again. Have fun at the 1 pm class tomorrow. My surgery is at 1:45.

All, please be thankful for healthy shoulders if you still have them! Warm up properly and work hard but know your own strength. Be smart, take care of your body, and it will take care of you!

Allison, are you getting better from being sick, or are you still bad? I would choose one WOD.

Or you could combine them:

5 rounds, 2 min rest between rounds of:

1 SP, 3 PP, 5 PJ (90+% 1 RM, same weight across the 3 exercises, no rest)
25 KB Swings
25 GHD Sit-ups
25 GHD Back Extensions
25 Knees to Elbows

Post time for each round to comments.

Newbies - this is a great WOD, one of my favorites, and more metabolic demand that you would expect before your first shot at it. Come on in, the water is warm.

You won't know what you can do for five one rep sets - so start your warm up light, work the fundamentals of the press (see the vids, there are many references:
http://media.crossfit.com/cf-video/SPPPPJ155.wmv
http://media.crossfit.com/cf-video/SPPPPJ-BM-CO06.wmv

and there are more, find them and learn.

Why learn the push jerk?
http://media.crossfit.com/cf-video/CrossFit_SherwoodPushJerkBenefits.wmv

Look under "exercises and demos" from main page, go down to "Power Lifts" and review what Coach Rip has to say about the press.

This is the amazing Annie S doing this WOD:
http://media.crossfit.com/cf-video/CrossFit_AnnieSP1-PP3-PJ5WOD.wmv

Watch a few of those, it's far more than I can convey. Then, as Dave Castro says, go have your battle with the bar and in the process, train a variety of motor units, muscles, energy pathways, and feel what it's like to use your whole body to move a lot of weight very fast.

3, 2, 1, go! Paul

Herm, may your shoulder be right as rain soon. May you soon be able to do any WOD that you damn well please without thinking twice. I wish you the best, brother. My thoughts are with you till you recover and beyond.

Looking for help.

Trying to find a video that was about running. The video shows a guy on a treadmill for the most part running and doing butt kicks while he was running. saw the video a few days ago but now i cant find out. anyone have an idea which one it is?

Awesome vid Simi! Great editing.

give my best my hands bleed at the wod but it wasn't enough...26:17 i have to work harder....

Herm you have my best wishes bro...thank you for everything my birthday WOD the info posts...you are great bro and i KNOW you will be 100% very very soon...big hugs bro

Hi everybody i hope you all are doing just great...have a great wod tomorrow reemember to warm up extremely well shoulder injuries are tough...big hugs for each and everyone...you are great my crossfit family

Allison,

Tonight is a good evening for a big cup of tea and a book...I ran in your honor last night (it is about -18 in Toronto so it was only 20 minutes...but your Central Park runs are an inspiration and I hope to join you when I visit NYC).

I agree with Herm....snot will fly! Truthfully, it is more bothersome to others at the gym than yourself however....what to do?!?! Take care of you, love - anything I can do to help? BIG HUG from Toronto!

As for the WOD...what is an ideal weight that we could aim for in shoulder press, relative to our bodyweight? I weigh 90 lbs so what is a good load? I may need to work up however, I would like to know what I am aiming for.

Also, why do we not go for our one rep max every time we do a strength WOD? Even if we build up to it (ex. 5-5-3-3-3-1-1)? Just curious why, if we do not lift heavy every day, we do not go for the 1RM every time...thank you!

I just want to express my gratitude for this wonderful community. You are the first people I greet in the morning - I jump out of bed just to learn of your adventures, your challenges, accomplishments, and trials. Each day finds new inspiration and another friend. Thank you for getting up each day, for facing life with courage and verve, and for following through.

"In a frenzy don't despair, just remember 'hang in there.'"

LOVE

Hi Jennifer big hugs great post you are a deep girl...keep posting that beautyfull words...again big hugs

kk kk

Oh thank God. hahah

This is my first repeat WOD since I started Crossfit. I feel like I should celebrate or something....

#27 John P

I think you're looking for this one:

http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.mov or
http://media.crossfit.com/cf-video/CrossFitEndurance_SkillandDrills.wmv

Ran across a cool quote today, which seems very appropriate for CrossFit:

"There is no strong performance without a little fanaticism in the performer." ~Ralph Waldo Emerson

Herm,

Good luck with the shoulder brother. I hope it ends up as smooth as a Swiss ball bearing.

Jennifer,

Every night in Toronto is a good night to read a book, it's not like the Maple Leafs are worth watching. Although as a BC boy, neither are the Canucks

cool vid. What was the second song in the video?

Been doing Crossfit on and off since new year. Thought that if I start posting my results I would become more commited and push myself harder.

SP - 60 65 70 75f 75f
PP - 60 60 65 70 75
PJ - 40 50 55 60 70
(kgs)

Gettig used to the push jerk. Maybe could have gone higher but wanted to work on form

SWEEEEET. This one looks like fun.

aussie- welcome and hope you are enjoying the program. where abouts in Oz are you?

welcome aussie you will find that crossfit is the best training program ever...

it seems every time i read posts, there is only more and more camaraderie with each WOD.

I wish i had that!

I am doing crossfit all alone at my school and local globo on the weekends.

is there any place near fort worth TX where i can find some crazy infidels like myself??

Hey,
Second day of Crossfit:

Haven't done Push Jerks before, but I gave it a go after watching the exercise videos.

SP - 40 40 40 40 40
PP - 40 40 40 40 40
PJ - 40 40 40 40 40

Is there a recommended rest time between exercises like this?
Thanks

Since this is a strength workout rest as long as you feel necessary between sets. Get recovered but not cold...

I need to set a new PR for shoulder press anyways.

Hey Crossfit community,
I don't post much but feel obliged to fill the newcomers in with a success story. I have been Crossfitting since Oct. and Zoning since Jan. I am a marine and back in april had a physical fitness test, struggled to get a 258 out of 300. Just ran another one today, quite easily got a perfect 300 without specifically traing for any of the events. Crossfit is the real deal, thanks to everyone who posts often, you are a great deal of help, motivation, and competition (whether you know it or not)

50 kilos for all

SP: 135/140/145/150/155
PP: 160/165/185/190(1)/195(1)
PJ: 190/195(1)/200/205(3)/210(F)
Crushed my mental barrier of 205, pretty sure I would have nailed 210 if I was using bumpers, just didn't get agressive with it. Happy though, PR on everything.

SP:115, 135, 145, 150, 155(PR)
PP:135, 145, 155(2), 155(PR), 160(2)
PJ:140 - failed on first one. Tried 95 to work technique, got it 4 times. My left shoulder doesn't play well with the fast movement of the Push Jerk. I will have to beat it into submission with a lot reps at lower #'s.

Three round warm up of:
Jump rope 75
Push ups 15
Sit ups 15
Air squats 15
Dead hang pull ups 10

SP x 5 @ 155
PP x 5 @ 155
PJ x 5 @ 155
I did more last time, but tweaked my back, so I slowed down this time. I still feel good about this weight. I know I could have done more but need to take it easy on my middle and lower back.

Adam - welcome also.

I wuld highly recommend going to see Matt Swift at Crossfit Brisbane. he is an awesome guy and full of knowledge. and his box is a great place to train

That SIMI video just got me so pumped. boooyahh

I think my last post may have been swallowed

all quite simply on the surface isn't it

SP 50,52.5f,50,50f,45,47.5,47.5
PP 47.5, 50, 55, 60, 62.5
PJ 60, 60, 62.5, 65, 67.5(2/4)split set

those PJ's are quite taxing. I literally feel nervous and edgy.

Grow stronger

for my last post weights in kilos

in crossfit can you split clean and split jerk if it just says push jerk and clean?

Slightly modified to fit in the middle of my Starting Strength plan. So after squats at 245x5x3:

No rack so had to get the bar up from the hang

SPx1 rep 115, 125, 130, 135f, 130f, 125
PPx3 rep 125, 130, 135, 140, 145(f2), 140(f2), 135
Skipped PJ (too tired and lazy to keep cleaning the weight up to the rack position)

5 sets max effort dead hang chin ups

In kg's

SP: 60,70,80(X),70,70
PP: 60,70,75,77.5,80(PR) (176lb-PR)
PJ: 60,65,70(PR),70,70 (154lb PR)

heavy shoulder workout y'day.... felt it t'day.

M/31/80kg/178cm

Warm up - 750m row - 2:36

(weights in kilograms)

SP: 39, 44, 46.5, 49, 51.5(F)
PP: 50(3), 52.5(3), 52.5(2), 52.5(2), 52.5(3)
PJ: 50(3), 50(3), 35(5), 39(5), 44(3)

Need to work on my push jerk technique some more - I'm definitely not getting the pull under the bar right yet.

Warm down - 100 double-unders - 2:36 (same time as the row, freaky!)

Weights in kg. Split Jerks instead of Push Jerks.

SP: 29.5 - 32 - 33 - 34 - 34.5(F)
PP: 32 - 33 - 34 - 34.5 - 35.5(PR)
SJ: 32 - 33 - 34 - 34.5 - 35.5(F on 4th rep)

F/33/62kg/171cm

m/43/185

sp: 135,140,145,150,155
pp: 145,150,155,160,165
pj: 150,150,150,150,150

M/32/155/5´9"
sp:50/55/57.5/60(f)/60
pp:60/65/70/72.5(PR)/72.5(x2)
pj:55/57.5/60/62.5(x3)/52.5(x7)
Weights in kilos

150 5.7.5" 33 yom

time constraints 1 min rest between sets all the way through-
press- 150x1x5
push press- 160x3x5
push jerk- 150x5x5

such short rest had my heart really pumping (usually rest 3 min between sets)

2/5/09
"Fran"
21 - 15 - 9
Thruster = 65lbs /
Pull - Ups
Time = 5:57

35kg

sp: 85, 95, 95, 95, 95
pp: 85 x 5
pj: 75 x 5

sp: 5x1 @125
pp: 5x3 @125
pj: 5x5 @125

Shoulder Press

135 x 1
155 x 1
185 x 1
205 x 1
225 x 1

Push Press

135 x 1
155 x 1
185 x 1
205 x 1
235 x 1

Herm...best of luck today.

Been sick. Hopefully will get to gym today.

38/m/242
sp-155,180,185,190(F),185(F)
pp-185,195,200,205,205
pj-135,145,155 ran out of time

Well that was pretty much a BUST with my right shoulder not cooperating or happy about this WOD.
CFWUx3
Not as prescribed.

Shoulder Press:

round 1 45x1
round 2 95x1 fail and didn't try any more!

Push Press:

round 1 105x3
round 2 115x3
round 3 125x1
round 4 125x3 (got my head out of my A$$ for this round)

Push Jerk (split jerk)

round 1 115x5
round 2 120x5
round 3 125x5
round 4 130x4 Almost a PR!

Have a great day everyone! Dig deep and press/push/jerk hard!

SP: 95-115-125-135-135(F)-135(F)
PP: 135-135-145-155-155 (PR)
PJ: 135-135-140-145-150(PR)

Overall great workout...Felt like crap yesterday so I listened to my body and took the day off. Doing CF with CF Endurance training. If you are a runner and/or Triathlete you should check out what Brian McKensie has going on at crossfitendurance.com, it will change the way and the time you train if you open your mind.

M 68"/165/40

Press:
Rounds of 111 / 105.5 / 100 / 100 / 100

Push Press:
Rounds of 100 / 105.5 / 111 / 122 / 127.5

Push Jerk:
4 Rounds of 127.5, 1 of 122

34/M/184

135,155,180,185f,185f
185,195,200,205x1,205x1
135,155,175,190x4,195x3

Sweet vid Simi...makes me wanna go GET SOME!

#43 cadet

Ft. Worth, Texas? Heck yes there's a place to Crossfit there haha. Check out GSX Athletics which is run by Jeff Tucker (who heads the gymnastics certifications).
http://www.gsxathletics.com

I'm from Michigan, so i've never been there myself. But looking at the site, it looks like a top notch facility and then some. Plus Tucker is just one really cool guy :)

40/m/176cm/72kg

As rx'd

All sets with 60kg.
(Last time 58kg)

Barely made the push jerks. I'm still too slow when jumping under the bar. I don't catch the bar with my arms fully extended. My arms are slightly bent and I have to push press the last couple of inches.

Note to self: Don't increase the the load next time this one pops up. Concentrate on push jerk speed instead.

press/push press/push jerk - 1.3.5 x 5; 240 sec rest
122,127,137,145,150
too early for heavy

22/m/6'1"/252 and my buddy 22/m/6'1"/296

as Rx'd

all sets at 135 lbs

"FRAN"
21-15-9
thrusters/ pull-ups

If anybody is looking for the difference, try this video

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

SP: 95 - 115 - 135 - 155 - 165

PP: 135 - 155 - 165 - 185 - 195

PJ: 135 - 155 - 185 - 205x3 - 205

165-185-195-205-215
185-195-205-225-245x2
135-165-185-185-135

2/5/09
(wod) "fran"
21-15-9
thrusters/pull-ups
Time: 6:33
Tylor Stewart

"Fran"
21-15-9
thrusters/pull-ups
Time: 6:33

Herm,

Best of luck to you. You will be back in no time.

Shoulder press 5x1x125
Push press 5x3x115
Push Jerk 5x5x105

Jennifer - 90 pounds? Holy catwoman...I am almost twice you! My 95 pound shoulder press will never be the same now...I will forever think I am pressing our lovely nutrition queen above my head. I need a pic of you to go with my mental image. I always wanted to be small - small people seem to move easier, and can do bodyweight stuff a lot easier. I however was blessed with big muscles, which 4 kids and 5 years of couch potato-ness turned into 30% BF. and so far I am not feelin' the zone-fabulousness everyone talks about.

M/48/188

First time doing these, so used 135 lb for all three.
135lbs

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

Crossfit Simi~

THAT was a kick a$$ video! Hell yeah! Look forward to seeing more from you!

~J~

m/39/67"/183#

CFWU @ 15 reps x 2

SP x 1 @ 75-85-95-105-115
PP x 3 @ 75-85-95-105-115
PJ x 5 @ 75-85-95-105-115 (PR)

M/22/5'9/155

Really felt the effects of being sore today.

SP: 95/105/115/120/125(f)
PP: 115/125/130(f on 3)/130(f on 3)/130(got it!)
PJ: 95-105-110-115-120 (went light for form)

Have to start doing some strength conditioning. I feel weak.

Tried to post a 'Newbies Advisory' last night but it hasn't posted yet so here's a short version:
Go here: http://www.crossfit.com/cf-info/excercise.html

Look up the wealth of vids about how to execute the press, push press, and push jerk.

This one in my humble as ever opinion is the money vid for knowing how to approach today's WOD (the Amazing Annie): http://media.crossfit.com/cf-video/CrossFit_AnnieSP1-PP3-PJ5WOD.wmv

Thanks Bingo, Paul

23/m/180
SP: 135-140-145-145-150(pr)
PP: 135-145-150-150-155
PJ: 135-140-140-145-155

Shoulder could not handle pressing even a 45# bar...the pain when the bar was at lower throat level was intense.

My WOD: Alternating strict pullups and strict ring dips

20/10
16/8
12/6
8/4
4/2

9:57

Shoulder can handle strict deadhang, no kip pullups as long as I don't relax the shoulder girdle at the hang. No breaks on round one - chest touched bar the first 15 reps, throat the remainder. Breaks on all the remaining rounds; chest touching bar as many reps as possible, falling off to throat touches as fatigue set in.

Ring dips were a pleasant surprise. I can do them provided I do them slowly without any jerking or body English and don't go much below parallel.

this is a kick you in the arse kind of workout.

Just finished and was a little unsure on all my limits.. anyways I'm wiped..

SPX1
105
115
115
115
120

PP3X5
120
125
130
135
150

PJ 5X5
115 felt heavy for 5 reps, still need to work on form
120
125
125
125 lost grip on #3 and had to re-rack and finish
125

I'm wiped.

M/20/5'8/180

CFWUx2

SP x 1 (kg): 60/65/70f(+60)/67.5/65
PP x 3 (kg): 55/60/65/70/72.5PR
PJ x 5 (kg): 60/62.5/40/65f(3reps)/40 (went light for form)

Work on form/flexibility for my push-jerks is needed! Push-press isn't perfect yet either.

Ahh well next time I hope to improve. Keep up the good work people!

#30 Jennifer:
why do we not go for our one rep max every time we do a strength WOD?

Due to the stress on your body and the danger involved in going for a true max weight lift, I rarely max out. I think it stimulates your body more and you make more progress by going heavy but getting multiple reps (3-8 reps/set)...just my 2cents worth. ; )

Similarly, when weight lifting at the globo gym I do not go to failure on each and every set. . .only a few sets to failure per workout.

I hope this helps a little. . maybe? yeah?!

later,
b
m/32/5'8-1/2"/175

I enjoyed the Simi video, particularly the tire flips. Zach, at Underground CF here in NJ, has 300#, 400# and 600# tires. obviously, i haven't flipped the 600, but the others are great fun. But I guess everyone got the idea from the Caveman folks, right?

WE HAVE BEEN INVADED!
All of the new posters with Blueflame in there screen name are students from one of my high school "weightlifting" classes. These guys and gals have been training strickly crossfit for the past four weeks.They have worked extremely hard! Posting times, weight, or rounds is there homework assignment for each class period. I want them to realize how much quality info they can get from this site and especially the comments section.

#98

I was asked to start training high school athletes, first the basketball team, then the football team, etc… and want
To adhere strictly to the Crossfit methodology.

How did you start them off?
Do you train them based on the main site wod?

Any assistance would be greatly appreciated.

Thank you.

Herm,s'more, or Bingo or anyone qualified to answer my question. Can you Jerk it from behind the neck or is this style frown upon? Thanks

M/47/6'/184

SP: 165/155/165/175(f)/170(f/155/160
PP: 160/165(PR)/165/135/135
PJ: 95/115/135/145(PR)/145

1,500yd swim

48/male/6'/202/week 13 of CF

100-120-140-150(f)-145 (last time max was 135)

145 x 3 all 5 sets (last time 135 was used)

105 x 5, 105 x 5, 110 x 5, 115 x 5, 125 x 5 (last time used 95 for all 5 sets)

Weights went up, left shoulder feeling achy.

Brian - thank you for the information on the Rep scheme. My 1Rmax increased today....I did a 50lb shoulder press for all 5 rounds!! For a while I was stuck between the 45 and 50 (and there are no in-between weights at my gym) so I am happy with this. I do not think I have ever gone to failure...I am not sure why - per
haps just afraid of failure...need to get over that. Every time I fail I am thismuch closer to success...hurts the ego, though, and lately, at certain times in life, I do not want any more bruises. I am very lonely...not many friends downtown who are interested in things like working out or activities that do not involve binge drinking....
However, things look better each day and I am moving next month to a lively, beautiful part of Toronto: Yorkville! I am grateful for everything that I have now, and for where I am for it is just perfect for me. And, I am persistent so I will keep changing how I approach things to find the best place for me!

WOW - BRIAN! Thank you for inspiring that self-talk....lovely!!

DANE - I agree about the book at night...and when summer ascends it will be done under the stars and amongst the flowers. Do you live in BC or were you born there? If you are in TO it would be a pleasure to meet you...we can start a book club!

BRENDAN - Are we still friends? Thank you for keeping me on my toes regarding the nutrition....I love rebukes and being probed...so, are we good??

And yes, FITMOM - Sea Salt can be purchased at Whole Foods (the most fabulous place on earth!!!!)

SP: 135 - 145 - 150(f) - 150(f) - 150(+collars)
PP: 135 - 155 - 175 - 185(f) - 185 - all with collars
PJ: 135 - 155 - 175 - 185 - 190(Tied 5RM-PR)

first...Herm good luck my best wishes are with you i know your surgery will be perfect...thanks for every thing bro we all in this comments forum are thankfull

Surrey you can but it seems to be safer do it in front better position more confortable for the shoulder flexibility...

bw 165

sp 125, 120x1x4
pp 140x3x5
pj 140x5, 145x5x4

m/28/5'11/168
not my best day
SP: 50-55-60(f)-60(f)-59 (prev pr 64) kg
PP: 60-65-70-75-80(1) kg
PJ: 70-75-80(3)-70(4)
really need to work on being able to bring the weight down better

M/26/160

Press: 135-145-155-165-175

PP: 155-165-175-185-195

PJ:Technique Work with 135x5x5

#17

Split jerk is used about 98% of the time in competition from what I've seen, with squat jerks. The reasons from my understanding are that a split clean is more forgiving in terms of landing position and recovery, while a squat jerk has to be super accurate not to lose the bar.

You will not see power/push jerks in competition because the catch position is not as low as a split/squat jerk and thus the athlete cannot jerk as much weight overhead (longer bar path).

The difference between a squat and power/push jerk is that a squat jerk is caught in a lower squat position (as you would expect), while a power/push jerk is caught in roughly the power position (quarter or 1/8 squat as you can see in today's pic).

31/M/190

Shoulder Press:
115
135
135
145
155 (tried 160 but just couldnt' get it - I've been stuck here for months). Gonna start with 95 next time.

Push Press:
115
135
145
155
180 (PR - going for 185 next time)

Push Jerk:
115
135
135
150
170 (PR - going for 175 next time)

Richard

Got my level 1 cert last Nov.
The first class was lecture, straight from the CFJ "what is fitness and who is fit." Then introduced the foundational movements. Everyone used PVC for the oly movements until I checked them off.(Some are stil PVCin)
As for the WODs, I try to scale the main site. If equipment prevents this, I adjust the wod.
They LOVE it.
Shoot me an e-mail if you need anything else

24/m/175

SP: 155, 165, 175 (fail), 155, 155
PP: 155, 165, 165, 165, 175
PJ: 165, 165, 175, 175, 175

Today was a first!!! I finished a Crossfit WOD as Rx'ed... Since I am too fat to do anything that resembles a WOD this is quite the achievement...
SP - 95,95,115,115,115
PP - 115,115,115,115,115
PJ - 115,115,115,115,115

We need more fatbodies to post, to make me feel better, hahahahaha... Thanks Heavy D!!!

5 x 100 shoulder press

5 x 100 push press and push jerk

oops, that's 5 x 110 push press and push jerk

Can you Jerk it from behind the neck or is this style frown upon? Thanks

Comment #102 - Posted by: Surrey Sterling

You can. Here is a recent CFJ video article showing Coach Burgener teaching different variations of push presses and jerks.

http://journal.crossfit.com/search.php?IncludeBlogs=1&limit=20&search=burgener+push&x=11&y=7

"Skill Transfer Exercises for the Jerk
By Mike Burgener
In Exercises, Olympic Lifts, Videos

January 28, 2009
In this excerpt from the CrossFit Olympic Lifting Certification seminar at CrossFit Marina on January 18th, 2009, Coach Burgener explains a series of skill transfer exercises for the jerk.

The jerk is an explosive movement in which the barbell is jumped from the shoulders to overhead. The standard jerk in Olympic Weightlifting competitions is the split jerk. The split jerk is extremely complex. To develop the jerk properly, these skill transfer exercises can be practiced.

The push press is practiced behind the neck first to emphasize the vertical dip drive and vertical path of the bar. Then, the push jerk behind the neck allows for the simplest jump and land. Both of these are then practiced from in front. The bar must still travel straight up, but now the head has to be navigated. Proficiency in these skill transfer drills is a great support for managing maximal loads in the split jerk.

These lifts are also described in an earlier article by Coach B. "

34/M/185
SP 135-155-175-185-190(f)
PP 155-175-195-200-205(2)
PJ 185-195-195(4)-185 out of time

24/m/180

SP:155,165,175,185(pr),185(f),175(f),165 x1
PP:185,185,185,185,185(pr) x3
PJ:155,155,165,165,175(pr)x5

First time doing PJ could of done more, but i pinched my neck during the PP.

great explanation Herm...i prefer front because my several shoulder injuries for me take a jerk from neck is imposible but thats only FOR ME... =)

that croofit simi vid. was bad asa that sh!+ got me pumped, i want that song off it!

I hadn't heard necessarily of the push jerk. coming up in weighlifting world I was always taught the split jerk and to me it feels like my push jerks suffer because of it. I feel like my form is terrible so I begin with push jerk when the weight is lighter and as I get tired and form starts to go I move back to split jerk

SP: 140-145-150-155-160
PP: 160-160-160-160-160
PJ: 160-160-160-160(4 reps, 2 fail)-155

The Boz and Todd video was a big help, thanks...

Used #135 for all sets.

Went significantly lighter than last time this came up a few weeks back. I picked last night to practice doing sets of HSPU's for about a half hour and shoulders were fully smoked this morning.

Used this WOD to work on form

m/30/5'10/200

sp:135/145/155/165/170(pr)
pp:155/167/170/175/180(pr)slight jerk on last rep
pj:155/160/165/170/175(pr)

great WOD, my shoulders are smoked!!

CFWOD Shoulder press ,push press, push jerk
11111 135/135/135/140FF/135/140FF/135
33333 145/145/145/145/145
55555 135/145/145/145/145

yesterdays CFWOD 5 rounds for time of:
65lb dumbell (what I have) kettlebell swings 25
GHD sits 25, back extentions 25, knees to elbows 25 35:30

M/46/6'/175/7500'

time was my nemesis today

5x5 Shoulder Press
95,105,115,125,135

Jennifer

Yes, of course, we're still good! No worries. It's just in my nature to disagree with people...maybe I should have been a lawyer instead.

By the way "In Defense of Food" by Pollan is a great book, and a quick and concise read. thanks for the heads up.

Maaannnn does this WOD take forever! My wrists are SMOKED!

As Rx'd:
SP: 135-145-155-160(PR)-165(f) PR by 5#
PP: 155-165-175(f)-175-180(PR) PR by 5#
PJ: 140-145-150-155-160(f)

that damn last rep of the PJ gets me every time. My wrists say no more and i just can't keep that weight racked to do the final rep otherwise i could do more. Oh well, next time try 160 sooner!!

FRAN
Thursters (65lbs) Pull-ups
21-15-9
time: 3:44

big hugs Eric Gohj i'll try to beat you...no bro just kidding i hope everything is doing great with you

#105 Jennifer

I hear ya on being lonely haha. I don't really have anyone to hang out with either in my town. I've never drank or smoked or whatever in my life and i don't really feel to comfortable in a typical "party scene". So, that's why I'm on here so much haha! Crossfit is like my internet home away from home. Good luck with the future move and keep your head raised high :)

#117 Herm
You know we'll all be thinking of you today. Good luck with the surgery and come back to us with a renewed vigor to take on the WODs when you're healed and ready. :)

sp:135,155,165,176,185,195f
pp:185x3,185x3,185x3,185x3,185x3
Split jerk:145X5,145X5,145x5,155x5,165x5

M/41/5'11"/190

SP: 105-115-120(f)-115-115(f)
PP: 115-125-130-135-135
PJ: 120-130-135-140-140

F/38/5'6"/140

SP: 75-85-85f-85-85f
PP: 85-85-85-90-90
PJ: 90-90-85-85-90

(thought I was doing 80 on the SPs--figured it out during PPs)

#131 s'more

Haha, you ALWAYS beat me!! If i ever do better at one of these WODs than you I'm going to celebrate! Big hugs back at you buddy and i hope all is well with you too! I'll be looking for your results later today to see how you did!

As Rx'd

SP: 115-125-135-135-135 Failed on 145 last 2 sets. Went back down to 135
PP: 115-125-130-140-145
PJ: 115-125-130-140-145

A little improvement on the PP and PJ. I was hoping for a new PR pn the SP, but I could not even reach my old PR of 140. I had to clean the weight from the floor every set. No rack. Arms and shoulders are smoked.

Alright! The day has come... I finally get to say I beat the infamous Rookie!

23:44 as R'xd, that was brutal, the GHD always get to me, not to mention the Knee to elbows!!

Now I know today Rookie you are gonna destroy me but I will give it my all!

Press 115x1 125x1 135x1 145x1 145x1
PP 150x3 150x3 155x3 165x3 155x3
Push Jerk 155x3 135x5 135x5

Shoulder felt great going into this. After 4th press I had to stretch it between each set. Went down hill fast during Jerks so I called it a day. Funny thing is it's my left shoulder that is hurting. I'm guessing I've got a pinched nerve somewhere in my spine. Seemed to get worse as the weight progressed.

Right shoulder with the SLAP tear and partially detached bicep tendon felt good for at the very top of a press.

Hi people! This is only my second WOD and the first i actually managed to fulfill ;)

I have never done this style of lifting before so I was initially surprised how hard it is, however, after making use of the exercise demos and FAQ I managed to complete the workout, in my opinion reasonably well for a crossfit-beginner!

I used approximately 100 lbs of weight for all the lifts.

I can't wait for tomorrows WOD :D

SP: 140, 145X4
PP: 155, 155, 160, 160, 165
PJ: 165(f5), 165, 165(f5), 165(f5), 165

Basically up 5-10#'s from last time this WOD was posted.

Sometimes I get impatient, but as I look back at my records, I am up about 40#'s on this WOD since I've been doing it.

Shoulder press 1x135- 1x155- 1x165- 1x175- 1x185fail- 1x180
Push press 3x155 -3x175-3x185- 2x195-3x190 reps
Push Jerk 5-5-5-5-5 reps used 135 for all.. my form needs work

SP: 1x135, 1x155, 1x165, 1x175(f), 1x170 (PR)
PP: 3x135, 3x155, 3x165, 3x170(PR), 2x175(failed on third)
PJ: 5x135, 5x145, 5x155, 4x170(failed on 5th), ran out of time.

FIt Mom holy bejeezus you are one strong Fit Mom! Those are great numbers.
sp-75-85-90-95(f)-95 up by 10
pp-95-105-105-100-100 up by 10
pj-100-100(4)-95-95-95 up by 20
Wrists fatigue so fast on this, but getting stronger!

55-55-57,5-57,5-60
65-65-65-65-65
60-60-60-60-60

Ívar Ísak

Jennifer #105: At my gym, although they don't have anything less than 2.5lb weights I have discovered that putting 1lb ankle weights, (which they do have) on the ends of the bar gives a more incremental increase. I need all the help I can get and agree 5lbs is a big increase.

Still wiped from yesterday. Brutal. However today's WOD was kinda fun! I love me some jerks!

115# on all lifts was all we could do safely without proper equiptment and shoulder dislocations.

Did not complete all due to time restratints, but did manage to get 170 (PR) in push press.

m/18/69''/170-180

SP:85-95-100-105-110
PP:95-105-110-115-120
PJ:105-110-115-120-(ran out of time;had to get ready for class)

A few months ago there was a great demo video of Adrian Bozman doing dumbbell split cleans on the WOD....does anyone know where the link is?
(besides the one linked on the actual WOD)

Loads:
SP - 95/115/120/125(PR)/130
PP - 130/135/135/135/135
PJ - 135/135/135/135(3+F)/135(2+F)

Compare to 20081229:
SP - 115/120/125(F)/75/80/95
PP - 95/100/105/110/115
PJ - 95/95/95/95(3)/95(3)

I always have to rush through the push jerks on the WOD since by then I am running out of time. I guess it's a good thing I am still practicing on those, so weights are lower and hence rest time can be shorter.

SPx1: 75,77(f),75,77(f),75
PPx3: 75,77,80,82(2),82(2)
PJx5: 65,67,70,72(4),72(4)

Gassed on the last set. Didn't even attempt the 5th.

Week 4 of Xfit
m/20/6'1/205

Shoulder Press 1x:135-140-145-150-155
Push Press 3x:155-160-165-170-170
Push Jerk 5x:135-145-150-155-160...focused on form but wrists were done at this point

Those push jerks were a doozy

SP 85-95-95(fail)-85-95

PP 95-95-105-105-105(fail)-105(fail)-95
hard to get the drive goingg with heavy weight. might need towork on form with lesser weight. hard to get it all moving together (arms, hands, bar, chest) during the drive

PJ 75-95-105-105-105
could have done more for just one rep, but i don't think i'd be able to keep it up on tah last rep. it takes all my stamina endurance to keep it up at the end. the total body component of it. kind of overwhelming

Me: 42yo/M/5'10"/172lbs/10%BF

Warm Up: Some stretching, walking on hands 50 yards, and 100 yards of quick round offs, jumping up onto the bars that hold the basketball net to the wall and doing 5 pullups x 3 sets.

WOD: SP/PP/PJ

I warmed up by teaching SP/PP/PJ two three clients, who were awesome!

SP (a personal goat)

105 x 3
115 x 1
120 x 1
125 x 1
130 x (f)(f)(f) cr@p...

PP

130 x 3
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3 ( did a 6th set, should have started heavier)

PJ

155 x 5
160 x 5
165 x 5
170 x 5
175 x 2-1-1-1

No Cool Down

Today, two of my clients had to leave early to drive someone to school and... they came back, awesome!!! I was so pleased that they left the gym and were dedicated enough to actually come back and finish, wow!!!

Also, Jakers brought his parallettes, thanks brotha man, and this allowed me to work with another client who is an excellent example of a person who has done a ton of crunches and "ab clinics" but has such weak lower abs that she would fall off the end of a GHD machine if she did them unassisted. Parralettes are perfect for her lower ab re-tooling process :>)

Have Fun, Train Hard,

Billy

M 34/142/5'7"
SP 95-95-95-105-105
PP 95-95-105-105-105
PJ 95-95-105-105-115

As Rx'd
SP 095-115-125-125-125
PP 135-135-135-135-135
PJ 115-115-115-115-115

Focused intensity is key here. I didn't catch the Annie vid until this afternoon but lost a few battles with the bar this a.m. Got fired up (haven't done so since college football) and it made all the difference in my lifts. If you don't go up and attack that bar/weight it will eat you up. A couple of times I had to back off because I knew I wasn't there mentally, regrouped, and delivered. Great WOD!

33/F/5'10"/150

SP: 88-93-98-100-103
PP: 100-110-120-130-135 (match PR)
PJ: 115-125-135 (PR)-140x3-137 (new PR)

SP 135, 145, 145, 145, 145
PP 145, 145, 145, 145, 145
PJ 145, 135, 135, 135, 135

Last week on Jan. 27, Chason posted a video showing a shoulder warmup. I just wanted to say, thanks for that--I've been using it as part of my warmup and it really helps me avoid shoulder pain.

Today would be a good day to try it out.

one of my favourite wod's. Can't get to the gym today.

No Fun

SPX1-135-145-145-150-155

PPX3-185-195-205-215-220

PJX5-200-205-215-220-220

25m/198#/6'

SP 95, 105, 115, 125, 135
PP 135, 135, 135, 135, 135
PJ 135, 135, 135, 145, 150

M/25/135/5'11"

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

m/38/189/70"

CFWU x 3

PR: 135-140-145(PR)-150(PR)-150
PP: 155-155-160-160-165
PJ: 165-165-165-165

SP 75-80-85 PR-85-85 (slight bend in knees on last one)
PP 95-95-95-95-100 PR
Split J 100-105-110-115-115 (struggled a bit with 5th rep on this)

I was all set to do “The Bear” but saw this wod posted. It is a favorite. Usually I keep to a PJ and PR is 105 for 5 reps. Tried the split J which my 1 ME is 125, but pushing on 130, so getting 115 for 5 reps was pretty good. And yay! After Forever, finally seeing some movement up in my SP! Yay!!

Went to go work on HSPU after because they are harder after jerks so good to try when fatigued. However, did not get far as I had a bloody nose. So I felt like Rocky leaving the gym. Ha ha ha

Erin, “Rockette” (actually, Rambette is a nickname of mine)

CFWU

WOD:
SP 1-1-1-1-1 reps
95-95-95-100-105

PPress 3-3-3-3-3 reps
95-95-95-100-105

PJerk 5-5-5-5-5 reps
95-95-95-100-105

big hugs in8girl love your posts...you are full of energy!!! Thats great

5x 125 shoulder press

135
145
145
155
165 push press

125
135
145
155
155 push jerk

5'8 168

M/31/6'3"/205

135-155-155-155-155
155-165-165-165-165
165-155-135-135-135

Pathetic! Very frustrating today.

m/37/76/200

SP 105-110-115-120f-115
PP 135-135-115-125-135
PJ 135x5x5

Press: 145x/135/140/145/135
PushPress: 135/140/145/155/145
PushJerk: 135/140/145/145/135

m/32/6'/175

SP 95-105-115-125-135
PP 135-145-155-165(1f)-155
PJ 135-140-145-150-155

M/35/6'/205

SP 135-155-165-185-195(f)
PP 185-195-205-215-220(f)
PJ 135-155-165-185-175(wimped out)

Anybody around go to CFJax? I'm heading there next weekend to visit a friend, but I would love to stop by and hit up a WOD with y'all.

95, 105 X1 X4

115 X3 X5

125 X5 X5

Ok...need some advice...everytime I do jerks or cleans, or any combo thereof, my wrists and front delts really hurt.

As a result, I find myself not lifting as much weight as I could...I don't want to violate CF Rule #1 and go heavier than I can take. Any suggestions on what I might be doing wrong, techniquewise?

My first WOD.

m/40/71"/225

Started CrossFit last month. This was my first WOD. I've been doing the SV Beginners Ladder until today.

SP 95,100,105,110,115
PP 65,75,85,105,115
PJ 65,75,95,105,115

Started the PP and PJ light. Hadn't done them before under any kind of load, just a piece of PVC. Little did I know that a push press was what I used to do at the gym when I tried too much weight on shoulder presses.

45/m/71 kg
3xCFWU
SP 45kg, 47½, 47½, 47½(F), 45
3xPP 45, 47½, 47½, 47½, 47½
5xPJ 47½ (5th rep F), 45, 45, 45, 47½(5th rep F)
Some more 47½'s than in October, but I had hoped for a 50...

does anyone here do the Navy seals wod?? i did todays and it kicked my a$$!!!! Does Coach come up with these??? anyway hope you all have a great day.
Liberalism is a mental disorder-Michael Savage

Started with warm-up of:

95# SP,PP,PJ (5 reps each)

115# SP- (1) rep
PP- (3) rep
PJ- (5) rep

Then WOD as Rx'd (5) Rds @ 135#

Think I could have gone heavier on my Push Jerks; hit it harder next time. Gettin better.

Semper Fi!

SP 196,205,216,221(miss),216
PP 205,216,227,232,227
PJ 185,196,205,216,205
2-3 min rest

sp- 140,140,145,150,155(PR)
pp- 155,165,175,185,195x1
pj- 155,165,175,185,195

M/25/6'3"/183#

CFWUx3

P: 95lb 105 115 135(F) 135(F) 125 125
PP: 125lb 125 125 125 125
PJ: 95lb 115 125 135 135

PFT

20/100/19:40 - best run time in 10 years!

m/33/225/6"0

Didn't do today's workout. Instead, did one my friend came up with. He's a trainer at the base gym, and he likes kettle bells. He knows I'm a crossfitter, so he and I have good discussions about fitness.

as many rounds in 20 minutes of:

10 kettlebell swings, 53 pounds
10 kettlebell swings, 68 pounds
10 kettlebell swings, 73 pounds

I got 7 rounds. good workout.

SP: 95-105-110f-110f-110f: so damn close on these failures
PP: 105-115-125-130x1-130! (PR +5)
PJ: 115-125-135(BW)-140-145x1,fx2 (PR +20) and then nothing. Truley went to failure here.

Notes: This work out is amazing. You know when you're approaching your max in each press because your body wants to try the next exercise to get that weight overhead, and then you almost can't help fall into a PJ or a PP. I'm definitely walking in the clouds right now :D!

Hey Jennifer, I feel you on fearing failure. Getting close to bodyweight on these lifts apparently made me freak out, but I trusted that little voice inside me that said GO FOR IT! There's something to be said for a failure -- to see how close you really are to getting that next bump up in weight. I've found it gives me that extra bit of motivation that transforms an otherwise nightmare (the ones you don't wake up from because you know you can handle the end) of a workout into Christmas. There is not greater gift than the one reaped from trusting yourself in order to accomplish what you never thought you could.

m/180/22/5'9

Shoulder press: 175-185-195-205(F)

then

Helen as rx'd - 9:44

m/44/175

as rx'd

Sp- 145,150,160,165,170(pr)
PP- 145,150,155,160,170(pr)
PJ- 115,115,120,120,125 still not sure of technique....

Wow, didnt realize just how tired I'd be towards the end

115/135/145/145/155 -SP
135/145/155/165/165/175 - PP
155/155/165/175/165 - PJ

nearly failed on the second to last Push Jerk so i went back down (no bumpers, fear of killing myself iwth the barbell)

CFWU x 3

SP 135/155/155/155/155
PP 135/155/165/175(2)/165
PJ 155/165/175/175/175

SP 65,75,85,95,105
PP 85,95,105,115,125
PJ 85,95,105,115,125
all PRs

3 sets single leg partial squats
3 sets knee up on ball rolluots

m/35/217/5'11

Warmup:
6 - 400m interval runs on treadmill. 1 min. rest between runs.
1:41/1:31/1:33/1:28/1:29/1:37

SP: 155-155-160(f)-155-160(pr)
PP: 165-170-175-180-185(2.5)
PJ: Ran out of time

Besides running out of time, I lost my focus. I found myself staring at the wall and for a second forgot that I was even at the gym. Personal issues. :(

I think coach did this workout just for me, after i complained on the boards about my weak SP in the Crossfit Total.

SP x 1: 135-155f-135-145-150f
PP x 3: 135-145-155-160-165
PJ x 5: 105-135-145-155-165(didn't lock out on the last rep of 165)

not bad my shoulders are kind of sore, I think i might have pulled something in my back though.

Then, I did single leg deadlifts
4 rounds of 4 reps on each leg:
45#
105#
135#
185#

I am hopelessly addicted to crosswords. Maybe it's things with the word "cross" that attract me. Today's NYT puzzle has at 1 across "big name in exercise." 9 letters. Glassman is too short; so are Rippetoe, Burgener, Kalipa. I'm stumped!

SP 95/100/105/115/120PR
PP 95/115/125/125/135PR
PJ 45/65/95/115/115PR

Need work on form in PJ

37/m/175/66ins.

SP: 135 135 135(2) 135 135
PP: 165 165(2) 160 165 165(2)
PJ: 125 125 125 125 125

28/m/65"/155lbs.

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

Obviously not pushing hard enough in the early sets on the push jerk. Will do more next time.

Warmed up with 5 rounds of: 400 meter run, 10 Burpees, 15 Pull ups, and 20 lunges in 18:07

Then the WOD modified to:
4 rounds of 1 x SP, 3 x PP, 5 x PJ at 95lbs
last PJ failed.

warmup with 10 minutes of rowing
2302 yards going for 20rpm

then:
press (x1): 95, 115, 135(f), 115, 120, 125, 135
push press(x3): 120, 125, 135, 140,140
jerk(x5 behind the neck): 45, 45, 65, 95, 105, 105, 95

left wrist was killing me!

F/37/125
Bad day for me and my shoulders:) Had a splitting pain in my head with every press... not sure what was going on- feel fine now, however, no prs for me today
sp: 75,80,85,90(f),90(f),85
pp: 75,80,85,90,95
pj: 75,80,85,90,95x2

Warm-up - skip rope practise 10 min - it's coming, double unders to soon follow!

CFWU - 3 rounds - Samson Stretch, 10 OH Squats, 10 Sit-ups, 10 Back Ext, 5 Pull-ups

WOD
Shoulder Press - finding my max, first time

1. 95
2. 105
3. 115
4. 135
5. 155

Push Press

1. 155
2. 165
3. 175
4. 175
5. 185 (only got 2 reps - lost balance and felt strain in lower back)

Push Jerk - still not confident with this one, so worked more on technique

1. 95
2. 115
3. 115

Lower back was hurting, so cut it short.

tommyknocker #179

that entire diatribe was just a thinly-veiled ruse aimed at getting Allison to post her work out videos on Youtube

135 every rep. every time bar was overhead was a reminder of how tough yesterday's core workout was

CFWU x 3

Shoulder Press
135-145-155-165-175

Push Press
135-155-165-175-185

Push Jerk
135-145-155(4)-155(4)-155(3)

Male/27yrs/6'0"/170lbs

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

Warm Up 95x5
SP 140-150-160-170-175(F)
PP 160-170-180-190-200
PJ 180-190-200-205-210x2

Had to hurry in to work today so I did the WOD with 1 minute of rest after completion of each set. Took 25 minutes for the whole progression and I was spent towards the end.

185-185-190-195(f)-195(f)-185
175-185-185-190-195
135-165-175-185-185(f on 5)

CrossFit, n. The fitness equivalent to the Taliban, or Mujahideen. CrossFit, like the Taliban, are intolerant of other fitness "faiths," but they don't require beards or turbans. Both groups struggle against infidels, but CrossFit has named their struggle "Nancy" and give the devotee 300 points for completing it.

25/m/5'11"/202
Press-165-170-175-180-185
Push Press-195-200-205-210-215
Push Jerk-205-210-215-220-225(F-1)

SP: 135 135 140 145 140
PP: 145 155 165 175 185 (pr)
PJ: 160 160 160 160(4) 160 (4)

Pretty jazzed...been working out and lifting for over 10 years, started CF in August and at 50 years old, managed a personal record.

m/5'3"/160/29

sh press
125
135 (f)
135 (f)
135 (f)
130

push press
145
145
155 (2)
155 (2)
155

push jerk
145
155 (4)
155 (3)(2)
150
150 (4)(1)

warm down 3x5 95 lb overhead squat

still didn't get 135 even though I did 140 on the total a couple weeks ago but got 130 PR for this wod.

got 155 3x on push press PR for this wod

did 155 only got 5 when i racked for a second after a fail. but i did 150 instead of 145 like last time. Small, but still progress/improvement.

Kill it crossfitters!!
GET SOME!

29/m/196

SP: 165-170-175(f)-175(f)-172
PP: 175-185-195-205(2)-207(2)
SJ: 185-197(PR)-202(4)-135-135

can I just say SPEAL ROCKS!!! He's my hero. Im a UTAH boy like him. I'm little like him (5'3") but HE IS A BEAST!!! What a stud, gotta kill it so I can get strong(er). Awesome motivation. So many BADA$$ES around here. I love it

Thanks Herm and S'more! Appreciate you taking the time to offer some feedback. Herm your notes regarding behind the neck jerk and PP would explain why I can lift more from behind the neck. The bar is travelling in a direct path overhead without having to navigate around your chin. Get well Herm and thanks again!

Ran out of Gas at the End

Press 135-155-175-185(f weird)-175
Push Press205-205-210-215-220
Push Jerk 225-225(4)-205 gassed

Quit before I jacked myself up.

Warm Up:
CFWUx3rounds
Shoulder press 45x15, 65x10, 95x5

SP
115x1
115x1
115x1
115x1
115x1
PP
125x3
125x3
125x3
125x3
125x3
PJ
135x5
135x5
135x5
145x5
155x5

m/29/6'1/193

as rx'd

spx1- 135,155,165,170(F),170(pr)
ppx3- 155,165,175,180,185
pjx5- 155,175,175,185x3,175x2

M/27/195#/75"

I made up yesterday's WOD, but subbed the 2 pood for 44#KB and did ABMAT sit-ups and finished in 36:27. An hour later I did today:
Press:135, 135, 135, 135, 135
Push Press: 135, 130, 125, 125, 125
Push Jerk: 125, 125, 120, 115, 115

P - 115, 120, 125, 130, 135 F (Tie for PR)
PP - 115, 135, 140, 145, 150 (PR)
PJ - 135, 155 (PR), 150, 155 (3), 155 (3)

Getting better.

Shoulder feels kinda weird.

SP: 110-115-120-125-130(F)
PP: 125-130-135-140-145
PJ: 145-150-155-150-145

Started getting sloppy on the third round of push-jerks, so I dialed it back. Long workout.

John G,
A thought for getting that 160 on shoulder press. Try and get to the heavey stuff earlier on. Don't waste your strength with 115 and 135. Get good and warmed up with some 95# for reps and hit those higher numbers sooner. Maybe trying 160 on your third Set. Or just hit 145/155 for all 5. Using the consistent escalation scheme doesn't allow you to maxamize the total loads for the day. Assuming you did hit the 160 you still would have done more work had you done 145 for all 5. Just a thought, everyone's body responds differently.

as rx'd
SP:120, 130, 135, 135F 130, 135F 130
PP:120, 140, 150, 155, 160F 155F 150
PJ:140, 150, 155, 155, 155x3 155x2

Push jerk could have been cleaner toward the end of the sets.

Last Press PR 175
Press 1 x 5 165
PPress 3 x 5 165
PJerk 5 x 5 165

first time out on these, highest i got:
sp: 135
pp:145
pj:135

m35/168/5'8"

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

completed all reps as rx'd

m/26/185

P- 145,155,165,170(f),170
PP- 175,185,190,195(f, 3rd rep,)180
PJ- 135,145,155,165(f),165

m/21/145/5'7

sp: 115-120-125-130-135
pp: 115-120-125-135-145
pj: 125-135-135-125-135

need to work on push jerk form. lower back pretty wrecked from yesterday.

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

Short on time – did 3 x (SP x 5, PP x 15, PJ x 25) with 25.5kg/56lb barbell.

Didn’t time it, but worked at met-con speed.

sp: 135-145-150-155(PR+5)-155
pp: 155-155-155-155-155
pj: 155-155-155-155-155(2)

Cleans: 5(135)-5(155)-1(185)
DL: 5(315)-3(335)-3(355)-3(365)-1(365)

M/19/5'10"/155lbs

sp 65-80-90-95-100
pp 65-85-95-100-105
pj 85-95-105-115-125

Overhead work is a weakness of mine, can't wait to see what crossfit will do for me.

135-145-155PR-160F-150
155-160PR(2x)-155-155-155
135-125-125-125-125

sp: 135-140-145-150-155
pp: 170-175-180-185-190
pj: 170-175(4+1)*

* four in a row, failed on fifth, immediately cleaned it and jerked it again.
* only had time for two sets of push jerk before next class

135-145-155PR-160F-150
155-160PR(2x)-155-155-155
135-125-125-125-125

140-150PR-155f-145-145
155-160-160x2-155x2-150
135-130-125-125-120

sp 95,105,105,115,125 1 each
pp 95,100,105,115 3 each,125(4)
couldnt do pjs hurt my achilles the other day pretty bummed...

18/m/165/6'

SP- 105,110,110,115,120
PP- 115,120,120,125,130
PJ- 115,120,120,130,135(failure),130

ggoooooooodd!!!

M/24/6'1"/215lbs
As Rx'd
SP-145,155,165,175,185(F), 180 (F)
PP-165,175,185,195,205
SJ-135,140,145,155,165

m/41/163/6'

sp 115 120 125(f) 120(f) 115 (max last time(115)
pp 130(1) 125 125 125 125 (mlt 130)
pj 130 135(4) 130(2) 125(4) 120 (mlt 125)

Met with trainer today and we went through this workout and he showed me how to do the proper form and all.

sp 95, 115, 135, 135, 135
pp 95, 115, 135, 135, 135
pj 95, 115, 135, 135, 135

As I get comfortable with these I will go up on the weight.

Then I followed the workout with a Tabata Run.

SP 135,155,160,165(F),160(F)
PP 165,185,195,205,215
PJ 205,205(4,F),195,195(4,F),195

Shoulder press: 95-115-125-135-145PR
Push press x 3: 95-115-125-135f-125
Push jerk x 5: 95-95-115-125-115

Still working on my push jerk form a bit so I didn't go too heavy on the push jerk sets.

43yom / 148

Shoulder press (130, 140, 145, 150, 155f) X 1
Push press (135, 145, 155, 165, 175) X 3
Push Jerk (135, 145, 155, 165, 175) X 5

Feel like I got hit by a bus from yesterdays work-out.

SP:
115, 115, 120 (f), 115(F), 115

PP:
115, 120, 125, 135, 145 (F)

PJ:
95, 105, 115, 120, 125 (fail on 5th rep, would've got it had I not screwed up the form on the 3rd rep.)

Took 2 hours. Feel good!

m39/6'/227

sp x1: 165, 170, 175, 180, 185f

pp x3: 185, 190, 195, 200, 210

pj: x5: 210, 210f, 185, 190, 195, 200

Herm - good luck today my friend. hope everything goes well. be thinking of you.

OneFastBird - great job and awesome time. there's my time to beat next time - LOL

CFWUx1.5

press: 115-125f-115f-95-105
push press (incl. clean from floor): 115-125-125-125-125
push jerk (incl. clean): 125x2

My clean wasn't really good enough to handle those weights, so I think I might've pulled my back a little. I'm also not seeing any strength gains, which makes sense since I'm trying to cut weight and body fat, so I'm probably losing a little muscle as well.

press: 95,115,125,130,135
push press; 115,120,120,120,125

Alls I'm gonna say is that my mama, a sweet lil Irish flower from Brooklyn, told me time and again, "if you can't say anything nice, don't say anything at all"...

Brings me to my morning WOD. Normally for a strength WOD I am listening to angry music, and thinking about things that will fire me up. I set my jaw and stare hard at myself in the mirror. Today I felt like I was going nowhere with my workout, I was getting very frustrated, felt as weak as when I started. I was so pissed at myself. I launched yet another internal speech, "what the h*ll is your problem today, c'mon woman!" So negative. I thought what if I yelled at my patients or my daughter or my yoga students like this? This is not encouragement, this is belittlement. I freakin' hiked/camped the Inca Trail for 5 days, I climbed the Bernese Alps when I was 5 months pregnant, of course I'm strong; h*ll, I flew from Zurich to Honolulu with a 6 month old infant, now THATS an endurance WOD. LOL Guess my point is that I realized that while anger has its place in assisting with aggressive WODs, sometimes there has to be a balance. So for my last few sets of PJs, I focused on impeccable form, thought of how my darling Nana Theresa would be so proud of me for how I've traveled as she would have loved to, how I have worked so hard for my education, she had to quit school to clean offices in NYC when she was in grammar school, and on and on. Strength doesn't just come in the shape of a barbell. I was very proud of myself today. Any woman who's left an abusive relationship or left behind an eating disorder is worth her weight in (pink)salt, just by that alone.

SP: 111, 121,131,141,151(big fail)
PP: 111, 121, 131, 141, 141
PJ: 111, 111, 121, 121, 121

Shoulder started actin a fool, felt good mostly.

Trust the good muscle memory and don't overthink the lift during the lift. I wacked myself in the nose because I didn't get my big head out of the bar's way on my fourth set of PJs - thinking the steps of the lift rather than just doing the lift. Yes, I stayed on my feet and finished the lift, but, because I was already sweating like crazy, I didn't know I was bleeding until someone else pointed out, "Hey man, you know you're bleeding"?

SP: 115-135-145-150(f)-150(f)
PP: 135-145-155-165-175 thinking
PJ: 135-155-165-170(f on 5)-135

I dropped the fifth one before locking out so it does not count. Definitely can hit it and would have gone higher if not for shot wrists.

sp135-135-145-155-165
pp155-155-165-170-180
pj135-135-135-135-135

Strong lil pony,
Funny you should mention the stern approach to strength days. I too tend to listen to the heavier, angrier music on these days. But today was a Marley day. I was pleasantly surprised by the impact of a brighter mood. Form felt good, weights went up, no injuries, and smiles. I was grinning and ready to go with the first PP and flat out beaming, an ear to ear guffaw, when I stepped up to PJ 145. Good freaking times. Congrats on your self improvement, and good luck as you continue your journey!

47 / 175

115-135F-125-130-130 (14#s off PR)
130-140-150-150-150 (10#s off PR)
145-145-145-145-145 (5#s off PR)

Nothing stellar but I'm happy with the PJ numbers considering I did the workout in only 36 minutes and was only 5#s off my PR for a single set. I remember the last time taking well over an hour and I was beat during the PJs.

m/43/212

SP 95, 115, 135, 155, 165(f)
PP 135, 145, 160, 175(1), 165
PJ 155, 165, 175(4), 165, 170

Getting there! Gotta work on form, though.

SP: 155,165,175,180,185(PR)
PP: 95,115,135,155,160 (PR)
PJ: 95,105,115,125,135

Totally gassed after PP, went lighter on PJ's to emphasize good form. Leg drive and proprioception much improved.

SP: 75, 85, 95, 95, 95
PP: 105, 115, 105, 105, 105
PJ: 105, 115, 115, 125, 125
(4,1)(3,2)

Please HELP me... I started Crossfit 30 days ago. I weigh like 110 at 5'6''. I find that crossfit is making my legs to thick. I dont want to increase in size, i want to get skinny and toned. I just dont find that theres any cardio in this to get me slimm(er). Thanks!!!.............

age 19 bw 170

sp 1x: 85/95/105/115/120 tied pr
pp 3x: 130/135/140/145/150 pr
pj 5x: 135/145/150(f)/150/155(f) pr

SP: 75, 85, 95, 105, 105
PP: 105, 115, 105, 105, 105(2)
PJ: 105, 95, 95, 95(3), 95

25/m/5'11"/175
115-125-125-125-125-135f
135-145-155-165f-155-155
135-155
Had to quit to go to bball game

Crossfit 1 month
21/m 6'0 170

sp 95-95-95-105-105(f)
pp 115-125-135-145-145
pj 95-115-135-155(3)-145

35/M/68"/172

SP 155-165-175-185-190(miss)
PP 185-195-200(2)-200(2)-200(2)
PJ 135-155-175-185-195

SPx1: 105 115 125 137f 137f
PPx3: 137 125 130 130 135
PJx5: 125 125 120 120 120

Sore before i started
CFWUx3
Oly warm up x2

feel realy good now, fatigued but not near as sore as when I started

38m/6/183

sp 145.150.155.160f.160f
pp 160.165.170.180.185
pp 170.180.185.190.200(4f)

Thanks s'more! Your posts always make my day :)
Erin

"...I am hitting the nail on the breast."

Comment #227 - Posted by: tommyknocker at February 6, 2009 12:39 PM

OUCH! The nail would pop the silicon bag!

sp:115,125,135(pr),140(f),135
pp:115,125,135,140,145, 150(f)
shoulders exhausted at this point
pj:115,125,135(f),115,115

no bumpers, it really sucks having to catch your failures, that's a workout in itself.

Strong Lil Pony - thank goodness it's not just me that talks to themselves pre and during workouts !!!

M/28/165

Press 140-145-150PR-150fail-145
Push Press 155-165-170-170-175
Push Jerk 175-185-190fail-190-190fail

Press - 95-100-105-115-120PR
Push Press - 115-120-125-130PR-135PR
Push Jerk - 115-120-125-130-130 Fail - Was afraid to use my legs in the jerk.

as rx'd:
sp=130/135/140f/140f/137.5f
pp=135/142.5/145/155x2f/155
pj=125/140x4f/135/145/155x4f

Whats a Globo Gym?

whats a GLOBO gym?

(5 x 1 x 125), (5 x 3 x 137), (5 x 5 x 137)
(28,22)

32m/5'9/180

P: 105,110,115,115,115
PP: 120,125,130,130(2,1),130(1),125(2)
PJ: 95,105,110, 115(4,1),115(3,2)

M/19/5'11"/165

P: 105X1X5
PP: 125X3X5
PJ: 125X5X5

SP: 85-85-95-95-105(f)
PP: 85-85-95-95-95
PJ: 85(f)-75-75-75-75

Form broke down a little towards the end.

SP-102
PP-102
PJ-82

For everyone, check out this link to the HBO movie, "Taking Chance"...pretty moving...

www.hbo.com/events/taking chance/

First ever WOD, that was fun.

Ended at 115, 90, 90. And to think I thought this one would be easy. Those push jerks are an interesting excercise. Definitely not what I thought it'd be like.

Press:

110
115
120
125(F)
122

Push Press

130
135
140
145
150

Push Jerk

135
135
135
135
135

SP: 1x5
111-121-121-131-141(F)
PP: 3x5
121-131-141-151-161
PJ: 5x5
111-121-131-151-171

Shoulder press was weak. PP and PJ felt strong. who knows

M/25/180#
SP: 105 110 115 120 125
PP: 115 115 120 125 130
PJ: 115 120 125 130 135.

tommyknocker #227

naw man, I understood what you were saying. I was just making a joke in an attempt to get you to realize that the things you're railing against aren't really too important. and that other people may see Allison as a cheerful person with a good nature (maybe I'm wrong about that, I don't know her personally). But I mean, to me, she just seems like a nice kid that likes Crossfit, and maybe she isn't the most hardcore athlete...but seems harmless enough and is sometimes funny.

Maybe I'm missing something?

m/41/72/175
as rx'd
SPx1 95,105,110,110,110
PPx3 115,115,115,115,115
PJx5 95,105,115,115(Fon5th),115(Fon5th)

f/23/63/120
as rx'd
SPx1 25,25,30,30,30
PPx3 25,25,30,30,30
PJx5 25,25,30,30,30

Friday 090206

Shoulder press 1-1-1-1-1 reps
125,125,130,130,135- 645
Push press 3-3-3-3-3 reps
135,135,125,125,125- 1935
Push Jerk 5-5-5-5-5 reps
95,115,125,115,95- 2725
5305 total
PJ form needs a lot of work.

m/54/69/172

WOD [50y/m/11st/70"]
- SP - 95/115/120(f)/117/120
- PP - 125/135/145(f)/140(f)/140
- PJ - 120/130/135/145(f)/145 (+ 1 bodyweight PJ)

SP: 1x5
111-121-121-131-141(f)
PP: 3x5
121-131-141-151-161(f)
PJ: 5x5
111-121-131-151-161(f on first rep)-151(f "")

tommy knocker- i have seen a couple vids on youtube of AllisonNYC... impressive to me. Like this one at Crossfit One World (wait a minute... it's that on the west coast? hm... don't get territorial, not here) with her and Jolie and someone else (forgive me again for not remembering who else) and I believe I saw Allison tear that WOD up. I think maybe you need to take a step back and realize that just because they only thing you can look at in her vid is her breasts doesn't mean that's all there is to her. Pleanty of us enjoy her here, so maybe you should have kept your comments to yourself.

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
125lbs x 3
135lbs x 3-3-3
Push Jerk
95lbs x 5
115lbs x 5
120lbs x 5-5-5
4 minutes rest per set
Foam roll after

tommy we are all brothers and sisters in here..bro the only training that you need to pay attention is your own trainig...stop the fight it have NO sence to fight each other...PEACE BROTHERS AND SISTERS..PEACE AND HARD TRAINING

24/m/182

SP 115,135,145(f),145,150(f)
PP 135,155,165,175x1,175x1
PJ 135,155,165x4

Didn't finish the last two sets because my wrists were killing me. This WOD always amazes me at how long and how tiring it is.

Mike F:

SP 95,115,135,140,145
PP 135,145,155,165,175
PJ 95,115,135,155,165

SP 140,140,140,140(f), 135
PP 140x3,140x3,140x3,140x2,135x3
PJ 140x5,135x5,135x3,115x5,115x5

24m/72in/178lb

SP:135 145 150 155 160
PP:145 155 165 175 185
PJ:145 155 165 175 180(fail)

sp 135 145 155 165 165
pp 135 145 155 155 155
pj 95 105 115 135 135

go chief

Not feeling the love today that is for sure.. I feel like I have arthritis everywhere.. My elbows, wrists, neck.. everything is all achy.

SP = 75, 80F, 80F, 80F, 80F - What the hell this just is not getting any better

PP = 95, 100 x 2, 100, 105, 110

PJ = 100, 105 - stopped because my daughter had a potty accident and has not been feeling well. The kids absolutely take priority.. I may just revisit this medley of love tomorrow.

And a out of the zone night it is!!!

oh wow the grammatical errors that just spewed out of my fingers on that one. Apologies.

30/m/5'11"/200

As Rx'd
SP- 135,160,185,195,200(PR)
PP- 155,165,190,205,210(PR)
PJ- 160,170,185,190,190

Have more trouble lowering the weight on the push jerks.

Julie your post #88 cracked me up because i was thinking the same thing re- jennifer weighing only 90 lbs wow!! I am in the same boat as you two kids and semi couch potatoeness got me 40lbs overweight but have been CFing for almost 3 months and zoning for the past month and in that time have dropped 30lbs - so keep perservering because nothing changed for me for a long time and then all of a sudden about 15 pounds just dropped off. I still would like to lose 12-15 more but man i can actually do a pullup now.

fitmom - you are amazing!!

Still waiting for my damn cage for home can't get to the gym today

Signed up for level 1 cert in calgary and am totally stoked

WOD will have to wait til tomorrow

Strong Lil Pony #249

Enjoyed your post. Best of luck.

CPP

M/32/5'4"/147lbs
Press
135, 145, 145, 150, 150
Push press
150, 150, 150, 150, 150
Push Jerk
115, 135, 145, 145, 145
Shoulders are shot

SP 95, 115, 125, 130 f; 130f;
PP 115, 125, 135, 140 (1), 130;
PJ 115, 125, 135 (3), 125 (4), 115 (4)

Had a really fun workout at Dave and Belinda's with a great new Crossfitter, Lloyd. Thanks for the excellent company, assistance and hospitality.

all sets done in front and from squat rack:
SP:165,175,180,185,190
PP:190,190,190,195,200
PJ:185,190,195,200,195

didn't lock out the last PJ rep at 200 and had to break up the last set 3,2 reps. The last two sets were ROUGH.

last time did 150# for all sets and cleaned from ground (limited by weight set), this was a big improvement.

later,
b
m/32/5'8-1/2"/176

SP: 150
PP: 170
PJ: 155

SP: 95/105/115f/110pr/115f
PP: 110/115/120/125/130
PJ: 130f/115/120f/95/95

Have some trouble lowering the weight on the jerk.

Any tips?

m/19/215

135-155-175-185-190
190-195-200-205-210
185-190-195-200-200

SP 115, 135, 145, 155, 165

PP 135, 155x2, 155, 165f, 165f

PJ 155, 165, 175f..

I threw in the towel.. my wrists were dying and my right shoulder was buggin.

155,175,185(F),185(F),185(F), PR is 184

135,155,175,195,205x2, PR is 205x3,210x2

155,175,185,195,205, new PR

presses felt awful today, happy with the jerks.

as rx'd
145/155/165/175/185(f)
175/185/195/205/210 +5lbs
180/190/200/210(4)x2 -5lbs

Got my rings yesterday and spent a little too long messing around with them I think - it showed in the later sets. Look forward to next time.

all sets cleaned off floor
SP: 135-135-145-145-145
PP: 145x3-145x3-145x3-155x3-165x3
PJ: 165x2-135x3-135x3-135x3-135x3

29yo, 5'11", 173lbs

115-120-125-130-135
125-130-135-140-145
125-130-135-140-145

Took it a little slower than last time, when I topped out at 135/145/155.

Pura Vida
SP 115,135,135,145F,135F
PP 135,155,155,155,155
PJ 135,135,145,155,165F #3

SP: 135-145-155-165(f)x2
PP: 135-155-175-195(x2)-195(x2)
PJ: 135-155-175-185-195(x2)

45/M/6'/180

SHOULDER PRESS X 1: 135, 140, 145, 150. 155 FAIL

PUSH PRESS X 3: 155, 160, 165, 175, 185, 190 FAIL

PUSH JERK X 5: 165, 175, 180, 185 FAIL ON 4TH.

OLYMPIC LIFTING CERT COMMING UP IN TUCSON...MY BIRTHDAY WEEKEND TO. GREAT GIFT. CAN'T WEIGHT!

BLACK

RURAL/MERTO FIRE DEPT.
TUCSON, AZ.

SP 135/135/140/145/135 all x1
PP 140/135/135/135/135 all x3
PJ 115/120/125/130/135 all x5

95-115-135-140-142.5

137.5-140-142.5-145-147.5

45-55-65-75-85

pulled right hamstring 0900 this morning doing burbees.
ice,advil,compression,elevation on and off all day, did the workout 1700. I've never pulled my hamstring before. I foam rolled for the first time yesterday and did it again just before the burbees. I was warmed up and do burbees almost every day. Could the foam rolling have contributed to the pull.

Thanks to Laura and Cheryl @ Desert CrossFit!! They were kind enough to let me invade their box for today's wod. I'm in La Quinta on business and was desperately looking for a place to train!

SP: 165-175-185-195-200
PP: 175-185-190-195-200
PJ: 175-185-190-195-200

Greeat wod and thanks again!

M/27/214

SP 135-155-165-170f-155-135
PP 175-185-185-185-205f-185
PJ 155-155-155-155-155-155

Day 15 of doing CF...
Did it without the stands clinging the weight to my shoulders, so it kinda ended up bas-akwards. Still a smoker.

SP:135/185/205/185/185
PP:185/185/185/185/185
PJ:135/155/155/155/155

Great WOD.

SP-135 155(f) 145 145 145
PP-145 155 165 165 175 (x2)
PJ-135 145 155 165 165

21/m/5'5"/167
sp:155/155/170/170/180 failed 2 times
pp:165/175/165/155/185 2 and failed twice
pj:135/155/160/165/175 3 and failed

great wod

27 yom 6'2" 160#

Pre: Warmup x3 x12 (pullups, ghd situps, back extensions, pushups, squats)
SP 45# x10
SP 65# x5

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

Post: 500m row cool down 2:02

58/M/195 Well.. this WOD was fun! My good friend in Crossfit ,known here as mas, came over and did the workout with me and my brother-in-law LLoyd in my little garage gym. We had a great time and it's so true that working with others brings out your best.
SP 115, 125, 130, 135, 145
PP 115, 125, 135, 145, 150
PJ 115, 125, 135F(3), 125F(4), 115

48/F/125
SP 50, 55, 60, 65, 70
PP 45, 50, 55, 60, 65
PJ 45, 45, 50, 55, 60

I did 5 rep push jerks last night, so I stuck with SP and PP tonight.

SP - 95,100,105,110,115(F)
PP - 115,120,125,135,145

Earlier today, I practiced some 1-arm handstands against the wall. I got the right hand down. Still need work on the left.

SP 135, 140, 140, 140, 140
PP 145, 155, 145, 145, 135 (failed on 3rd rep with 165)
PJ 95, 95, 115, 115, 115 (failed on 5th rep with 135)

wu 1 round: GHD situp-10, dead hang pull-10, squat-10, dip-10, be-10

SP: 125, 135(PR), 140(F), 135(F), 130
PP: 135, 155(PR), 165(g,f,g), 155, 155
PJ: 145, 135, 135, 145(g,g,g,f,g,f), 135(g,g,g,g,f,g)
I won't call 145 a PR on PJ's. Form was too suspect.

Finally realized that I need to dip slow and controlled, then aggressively drive upwards. I was trying to dip too quickly.
Was able to achieve full lockout at top after this realization. This happened on the 3rd round of PJ's.

Did 10 bar muscle ups. First time doing these on a bar. Easier than rings with a bit of a kip.

43/168

Only did shoulder press

SP-95,115,135,160,135

24/m/194
SPx1- 185,185,190,195,195
PPx3- 225,225,235,235,235
PJx5- 225,225,225,225,225
= 10,040pr

m/18/132

SPx1: 91, 11, 121, 126, 131(PR almost bodyweight goal!)
PPx3: 121, 131, 136, 141, 146(PR)
PJx5: 121, 121, 121, 111, 111 need to work on form still

WOD
S/P 50k,51k,51k,51k,51k.
P/P 55k,55k,55k,57.5k,57.5k.
P/J 57.5k,57.5k,57.5k,57.5k,57.5k.

can do more with all,but have got extreme pain right now on the bones either side of my left elbow,felt it yesterday aswell with ohs.shouldnae really have done this ,but don't like to miss any wod.hope i don't need ma arms the morra !
got to carry on in gym 20 mins after closing time.
hasta luego .

Does anyone know any good places around Brampton, ON that sells rubber plates individually?

SP 95/105/115/125(f)/120/125
PP 125/135/145/155(f)/145
PJ 135/145(f)/135/135(f)/135(f)

Wow, that was a lot harder than I thought it would be.

ShoulderPress:
95,115,135,145,155

PushPress:
135,145,150,155,165

SP 85-95f-90-90-90
PP 95-105-115f2-115-120
PJ 95-x-x-x-x

45kg, 50 PR, 55f, 52.5f, 52.5f
50, 60f, 55, 57.5, 60 PR
50, 55 (poor form), 52.5, 55 PR, 55f

PRs by 2.5, 5, and 10kg respectively.

30m/156/70"

sp - 130,130,135,140(pr),145(f)
pp - 140,145,150,155,160
pj - 165,170,175,180(3+1+1),185 ((1+1) 175 (1+1+1)).

M/23/6'2"/195

sp 95, 115, 125, 135, 140 (record +5)
pp 135, 145, 155, 165, 175(1) (record +10)
pj 95, 115, 135, 145, 155 (record +20)

any increase is a good increase

SP: 135,155,165,165F,155
PP: 135,155,165,175,185
PJ: 155,165,185F,185F,135

M/22/5'9"/160

LOADS: SP: 135, 145, 155, 160, 165
PP: 135, 155, 175, 175, 175
PJ: 155, 165, 175, Too tired to finish/go
higher

Whoever did the editing for that video did a really good job. One of the coolest CF vids Ive seen as far as editing goes.

Fun WOD. Did this about an hour after doing speed work on the track (7 miles, 46:00)

SP- 125, 120, 120, 120, 120
PP- 135, 135, 135, 145, 145
PJ- 145, 145, 145, 150(fail on 5th), 150

SP 135\145\155\155\160
PP 155\165\175\180\185
PJ 175\185\185x4\175\175
I believe I PR'd on all 3! I was cooked after this.

M/47/5'9"/174

SP: 165 170 175(f) 170 170(f)
PP: 170 175 180 185(f) 185(f)
PJ: 165 165 165(f) 160 165

sp 115,125,135,135,145(f)
pp 145 all sets
pj 145 all sets

started CF in NOV. I have a job which requires a lot of isometric pushing with my left shoulder. After 10 years it has led to some problems. When I did this WOD back in Dec. I could hardly do any weight. this time was much better...shoulder still hurts but not like it used to:

SP= 95-95-105-105-110
PP= 105-115-125-125-130
PJ= 115-95-105-105-110

Light weight but huge improvement over last time...pretty psyched to think that CF is helping to heal my repetitive use injury.

SP 65 85 85 85 85...pb
PP 95 115 105 105 105 x3
PJ 85 85 95 100 100 x5 first time

for Pp and PJ i could have pushed up more weight but was having problems lowering it any suggestions for a bummed shoulder...possible pinched nerve

shoulder press x 1
115, 125, 125, 125, 130

push press x 3
115, 125, 135, 140, 145

push jerk x 5
125, 135, 140, 145 (failed on 5th rep), 145

previous:
12/3/2008
sp: 125, 2 rounds
pp: 140, 1 rounds
pj: 145, 1 rounds
10/29/2008
sp: 115, 5 rounds
pp: 130, 2 rounds
pj: 135, 2 rounds

22.m.135.65"

as rx'd
SP:120, 120, 120, 120, 120(PR)
PP:145, 145, 145, 145, 145(PR)
PJ:145, 145, 145, 145, 145(PR)
*proper form... i think

FWIW, I modified this to be P 5x5, PP 5x3, PJ 5x1 increasing weight and rest as I went through and really liked it. I don't know if that protocol goes against the goal of the WOD but I found it very productive.

F/22/5'6"/135

Got sucked in to the CrossFit Mississauga "Oly WOW" (Workout of the Week) because it looked SO AWESOME!

30 reps of

1 Split Clean @135/95
1 Power Clean @135/95
1 Full Clean @135/95
1 Split Jerk @135/95

17:06

I HIGHLY recommend this!!

37M/5'10"/168#

Warm-up: 2:59 row (769m); CFWU 1x13; Burgener WU; SP 135.

As Rx:
SP 155-160(fx3)-155-155(fx2)-145-145-155
PP 155-185-190(x2)-190-195
PJ 155-165-175-185-190(x4)

Cool-down: hamstrings stretching; foam roll.

3RM PR on PP at 195 by 10#. 5RM PR on PJ at 185 by 10#.

Just did Jackie as rx'd

11:46

off to enjoy my rest day tomorrow

135/145/155/155/155

165/165/165/165/165

140/140/140/140/140

33/m/210/73'

145/M/42

shoulder press 115/115/115/115/115 X1
push press 115/125/135/145/155 X3
push jerk 115/125/135/145/145 x5

I'm an MD, thought was in great shape, thought I knew everything, until Cross Fit showed me how weak I am. Thanks. I'm sold. Ending my first week. Website is awesome.
As Rx'd:
SP: 155 all
PP: 155 all
PJ: 155 all, but it was uuugly
38m, 6'2", 195#

F/27/5'0"/110
SP 75, 85, 85, 85, 90
PP 85, 85, 85, 95, 100
PJ 85, 95, 95, 95, 105
Cooled down with 8 hours of skiing and running up and down a hill in ski boots. I'm a ski patrol ranger when I'm not at work as an ICU nurse (read = glutton for punishment).

SP 135,135,145,155,155
PP 155,155,155,155,155
PJ 95,95,95,105,105

#143 Julie- thanks girl! My right shoulder feels like A$$...I keep making it angry by not REALLY taking the time to rest it!

You are doing great yourself! I look for your post daily!!!

#157 Laura, ROCK ON!!! LOVE seeing your #'s!

#186 Natalie, SUPER! I hope to ride the wave of shoulder press above 95# sooner than later!

#280 Gilian, FANTABULOUS!!

#295 WOD BUDDY, any chili lime chips from Whole Foods on the zone free menu tonite?

#298 Lisa CONGRATS on your pull up!! I LOVE zoning..definitely has helped me since starting 8 months ago-keep goin' with it girl! Thank you for the compliment- I just want my right shoulder to be better. Perhaps if I actually rested it for longer than a day it might heal more efficiently!

OK...been reading about a handful of us with shoulder issues. Mine is my AC joint I think-that nub where your clavicle ends and shoulder begins. My chiropractor has been doing some ultra sound, etc...my common sense tells me completely laying off would help, but I'm just not too fond of that idea! HELP us seasoned CrossFitters!!

30/m/198

SP: 115/125/135/140/145f
PP: 145/150/155/160/165(2)
PJ: 135/145/155/160/165(3)

think I started too high on PP and PJ today. fatigue got to me. Braveheart was on TV... must've got me thinking big.

95 all

Hey fitmom and all those with nagging shoulder injuries - i would seriously consider trying ART (active release therapy) and some kinesiotaping and of course some stupid rest. I send the majority of my patients with shoulder issues for ART and do the kinesiotaping myself and have had amazing results especially if it is a fairly fresh injury and not chronic for years. I am actually up to 5 kipping (well sort of) PU's and the more weight i lose the easier it gets.

FitMom & Gillian, those are awesome numbers!

Good day for me today.. next time this comes up I need to remember to take my records with me so I know where I went this time!

Last time: (Oct 29,2008)
SP: 65-70-75-75-75(f)
PP: 75-80-87-90-100(2)
PJ: 85-85-90-95(3)-90

This time:
SP: 65-75-80-75-75
PP: 65-75-80-85-95
PJ: 75-85-95(4)-105(1)-100(3)

Just looking at my records, my 1RM for Push Jerk was 84lbs in Sept 08!

5x1

105
115
120
125
130 (pr)

5x3

105
115
135
145 (f)
145 (pr)

5x5

95
115
135
145
150 (pr)

PT says no 1RM shoulder movements for a while. Felt a bit of strain in the PJ's, so I downed the weight a tad for the last 2

SP: 70 75 75 75 75
PP: 75 75 75 75 75
PJ: 75 75 75 65 65

m/36/185

sp 125, 135x1x4
pp 165x3 x5
pj 165x5x5

33/M/6'00/182

SP: 1x115, 1x135, 1x150, 1x155(f), 1x155
PP: 3x135, 3x155, 1x195, 2x185, 3x185
PJ: 5x135, 5x155, 5x165, 5x175, 0x185

5 rep pr on PJ

Dan D.

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

SP: 105 115 125 125 125
PP: 105 125 135 135 145
PJ 90 90 115 115 125

M/33/5'10"/195

135,155,165,175,180
180,185,190,195(2),195
165,170,175(4),165(4),165(4)

145-155-165-175f-170f

135-155-155-160-165

165 x 5

FRAN
Thursters (curl bar 5 each side)/Pull-ups(jumping)

21-15-9
time: 3:33

32/m/230#

sp 135/145/155/165f/165f
pp 145/155/165/175/185
pj 135/155/175/185/195

Hi everybody,

First time crossfitter here.

m 29 / 180cm (5'11) / 84kg (185 #)
kg (#)
SP: 50(110) / 55(121)/ 57.5(126) / 60(132) / 62.5(138)
PP: 50(110) / 55(121)/ 57.5(126) / 60(132) / 62.5(138)
PJ:50(110) /50(110) /50(110) /50(110) /50(110)

Never done the PJ before, managed to chip a tooth on the fourth set. Any crossfitters in Dublin, Ireland city centre get in touch!

Dan

M/22/6'2.5"/216

sp 95-115-135-155(PR)-155
pp 95x3-115x3-135x3-145x3-140x3
pj 95x5-115x5-135x5-145x5-150x5(PR)

FRAN
-thrusters(curl bar+5 on each side)/pull-ups(jumping)

21-15-9
time: 4:33

48/m/190

SP 135/140/145/150/155
PP 155/165/180/170/170
PJ 155/160/165/170/175(x4)

Shoulder press 1-1-1-1-1 reps 115×3 135×2
Push press 3-3-3-3-3 reps 115×4 135×1
Push Jerk 5-5-5-5-5 reps 115×4 125×1

as RX'd

FRAN
thrusters(pvc with sand)/pull-ups(jumping)

21-15-9
time: 3:48

WOD "Fran"
21-15-9
thrusters "girl bar"
Pull ups "jumping pull-ups"
4:02

2/5/09 WOD
"FRAN"
21-15-9
thrusters
21-15-9
pull-ups(jumping)
TIME:11:46

31/m/195 as RX'D
PS: 5x1 95, 105, 135, 145, 155
PP: 5x3 155, 165, 185, 195,(2 reps Failed 3'rd) 175
PJ: 5x5 135, 145, 155, 165, 175

Ryan M/22/185/5'10

SP 125-130-135-140-145(PR)
PP 145-150-155-160-165
PJ 135-135-135-135-135

RJ M/22/170/5'9.5

SP 120-125-130-135-140
PP 145-150-155-160-165
PJ 135-135-135-135-135

We were doing well until we reached the push jerks. Still not comfortable with the form, and didn't want to risk having to bail often on those nasty five sets, so worked form on push jerks, though still not happy with it. The workout was done as RX'd and was a PR for me.

Scott m/48/6'/210

SP 120,120,120,120,120
PP 120,120,125,125,135
PJ 120,120,125,130,135

M/23/205

135/185/205/225/135
185/225/245/255(failed on 1) 255(failed on 2)
225/245/265(failed on 1)/265(failed on 4)135

160 across

15lb improvement on the press

M/24/158/5'7"

I love this workout and it was great tonight!

CFwu
WU each exercise 45# x 5
SP - 95#, 115#, 125#, 135#, 150# (PR!)
PP - 115#, 125#, 135#, 145#, 155# (PR!)
PJ - 120#, 130#, 140#, 150# (PR!), 160#F(got 4 reps)

M / 45 / 6" / 175

SPX1: 135, 155, 160, 165, 170 175 (F)
PPX3: 155, 165, 175, 180, 185 (F at 2)
PJX5: 135, 145, 155, 165, 170

My last rep of push jerk, my ass went down about 2 inches, but somehow, the weight went over my head and my arms locked (head through window) so I'll call it a complete set (LOL). Why is it every time I do this workout, I feel like somebody hit me in my shoulders with a hammer? Special thanks to "FitMom (my wife) for "encouraging me" to do this at 6:00am.

F/45/130/5'2"

SP: 85/95/105/108.5(!) new PR +3.5
PP: 95/10/110/115/120
PJ: 110/115/120/125/130f

Funny, I found my numbers for this from 9/07
SP: 100
PP: 90
PJ: 85

I feel like I just ran a half-marathon. wow.

SP: 1x175, 1x180, 1x180, 1x180, 1x180
PP: 3x175, 3x180, 3x180, 3x180, 3x180
PJ: 5x180, 5x180, 5x180, 4x180, 3x180 exhausted

#361 Lisa, thanks for the info. Help me out here girl, what is ART and kinesiotaping and how do I do it RIGHT NOW??!!!!

#362 Cynthia, thank you! I keep grindin' it out. love the encouragement!

24/m/5'7/153#

First WOD in almost 4 months!

Last record of this was Feb 25, 2008 ... not exactly the best benchmark for comparison, I guess. Oh well.

Previous Results:
SP: 130x1
PP: 140x2 (f on 3)
PJ: 135x3 (f on 5)

Today's WOD:

SPx1: 95-105-115-125-135
PPx3: 110-120-130-135-140
PJx5: 85-100-110-120-125x2(f)-125x3

Form held me back on the PJs. Goofed on the last set and had to put the bar down. Picked it back up and finished the last 3. Started light and finished pretty light. Guessing my form wasn't so hot on the jerks, and probably snuck a few jerks into the PPs as well.

Either way, glad to see my presses haven't suffered much, if at all, especially considering my lack of exercise over the past 3-4 months.

m/39/5'4"/142

SP x1: 111 - 122 - 127.5 - 133 - 138.5(F) - 122
PP x3: 122 - 133 - 138.5 - 144 - 149.5(2 reps only)
PJ x5: 111 - 111 - 122 - 127.5 - 133

m/33/160

SP: 125 - 125 - 125 - 125 - 125
PP: 125 - 125 - 135 - 135 - 135
PJ: 115 - 115 - 125 - 125 short on time

the general
28-m-pa
5-8-190 lb

sh press 149-159-159-169
push press 159-179-189-189
push jerk 189-189-189

m/48/174

CFWUx1
BurgenerWUx1

SP: 95/135/150(F)/145/135
PP: 135/150/155/155/135
PJ: 135/150/150(4)/145(4)/135

After recovering, I worked on my handstand push ups. Did band-assisted push ups using one 1" band hanging from a pull up bar with another 1" band looped through it and and around each shoulder forming a harness. Wrapped legs around the bands, touched forehead to the floor, and completely extended arms for each repetition. Did a total of 50 reps broken down into 5 sets of 10 reps each.

Travelling today so no CrossFit for Mom and the kids.

130

185

165

Not bad. Pretty mentally tired today- but I'm satisfied.

Shoulder Press:
1x 100 lbs
1x 105 lbs
1x 105 lbs
1x 110 lbs
1x 110 lbs (fail)

Push-Press:
3x 95 lbs
3x 105 lbs
3x 115 lbs
3x 125 lbs
2x 130 lbs... opps

Push-Jerk:
5x 95 lbs
5x 105 lbs
5x 110 lbs
4x 115 lbs... opps
5x 115 lbs

Can't believe how tired the shoulders are by the end... I thought my jerk weight would be much higher. Oh well. Totally pumped for tomorrow's WOD.

Press: 5x1
145, 155, 165, 175(f), 165

Push Press: 5x3
145, 155, 160, 165, 165

Push Jerk: 5x5
145, 155, 165(f on 1st rep), 165, 165(f on 3rd rep)

f/21/5'4"/130

SP: 65-75-75-65-65 (bad shoulder :( )
PP: 95-105-105-105-105
PJ: 95-105-115-115-115(pr)

SP : 95-100-105-110(F)-110-115(PR)
PP : 95-100-105-115-120(F)-120
PJ : 95(F)-75-80-85-90-95

SP: 115-125(f)-125-135(f)-135(f) ...didn't feel as strong today
PP: 115-125-135-145-155 ...much better
PJ: 155-145-135-135-135

m/20/5'8/158

sp 135-140-145-140-145-150(pr)
pp 135-140-145-145-150
pj 140-155-155-155-160

SP: 115-125-155-165-175(PR)
PP: 145-155-165-175-200x1(PR)
PJ: 95-95-115-125-135

Everything felt awesome tonight!! I've lost 30lbs. since December (was 208; now I'm 171). Went light on PJ to work on technique.

SP: worked up to 165
PP: worked up to 175
PJ: worked up to 185

nothing earthshattering, still a good bit of work.

M 38 5'10" 151#

No barbell. Using my heaviest dumbbells.
5 rounds for time:
2 shoulder press
6 push press
10 push jerk

All reps at 70 lb => 2x35 lb dumbbells.

14:30.24 PR
29 Oct 2008: 23:41.67 (70, 70, 70, 70, 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)

SP: 155/165/175/180/185(F)
PP: 155/165/175/185/190
PJ: 135/140/145/150/160

135 145 155 165 175-F x1

135 155 165 175 185 x3

155 165 175 185 195 x5

Shoulder press 1-1-1-1-1 reps
135, 155, 175, 185 spot good, 185 spotted got but bad...also did these sitting.

Push press 3-3-3-3-3 reps
95, 135, 155, 165, 170

Push Jerk 5-5-5-5-5 reps
95, 135, 155, 165x4,x1, 135 x5

m/37/173

SP 115,120,125,130,135
PP 135,135,135,135,135
PJ 135,135,135,135,135

With Ryan at King Street. Same weights as last time but this time all sets unbroken.

SPx1: 85 105F 105F 95 105PR
PPx3: 105 115PR 125F 125F(1) 120F(2)
PJx5: 95 115F(3) 105PR 115F(4)

Better form on the push jerks, just fried at the end. Almost got that last rep...

m/31/230/69"

SP-135-145-155-165-175
PP-175-185-155-175-185 started to heavy
PJ-135-155-165-175-185

No where near my pr but I was trying to stair step the whole way. Is that how u are supposed to do it? Or do you go as heavy as you can per exercise? That is how Speal post. He increases weight on every lift, start to finish. I guess I messed up at the begining. Next time I will start with SP lighter.

SP: 155, 160, 165, 175, 180F (+0)
PP: 180, 185, 190, 195, 200 (+5)
PJ: 155, 165, 170, 175, 175 (+0)

As Rx'd 115 for everything

m/29/185/68"

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

I'm relatively new to crossfit, I've done Parisi and had some good WOD's but since I'm deployed I found this site through a friend. If anyone is in Kyrgysztan hit me up. I do BJJ and Muy Thai also if interested.

23/m/166lbs/70"
thought i had a ton of energy today so...
0600hrs "Diane"
21-15-9 reps of:
Deadlift 225lbs
handstand pushups (sub incline pushups)
6:27
0630hrs "Karen"
for time:
Wall-ball 150 shots 10foot target
9:39
1600hrs
Shoulder press: 115
Push Press: 125
and then i ran out of energy and muscle and did not get a chance to finish push jerks...i learned my lesson...

Rxd:

SP: 115#/120(F)/120/120(F-barely!/120(F)
PP: 135(F-last rep)/135/135/135/135
PJ: 135/135(F-last rep)/135/135/135

Notes: SP felt like I was pushing out rather than straight up, core stabilizer trouble. PP was improved when I focused on putting all my drive into a rigid bar tightly held over my clavicle, pushing at top of drive. PJ was improved when I made same visualization and actively drove under bar after that.

M/23/154 GregAwu

Press: 115,135,145F,140F,135
P-Press: 115,135,155,175,185x2F
P-Jerk: 135,155,175,185x3F,175x4F

sp:125,135,145,135,150(f)
pp:135,145,155,165(2),160
pj:115,135,145(4),145(4),145(3)

SP 135,155,185,185,185
PP 135,155,185,195,205F
PJ 135,155,185,195,195

Forgot to increase weight a couple times on SP, whoops. New to PJ, took it light to get the form down, little bit of lower back pressure.

SP 135,135,135,140,145(F)
PP 135,140,145,150,150
PJ 115,120,125,130,135

Tried a new technique last night. Take one weight, do 1 SP, 3 PP, and 5 PJ without racking the weight. Really killed the shoulders, made a quicker workout and I think it helped out.

105, 115,125,135,145 (couldn't do SP, but did rest relatively easy)

SP - 50,55,60,62.5,65kg
PP - 60,60,60,60,60,60kg
PJ - 60,65,70,75,77.5kg

No PB's but incorporated sets of push uos in between sets.

m/28/165/5'11"

SP 5x95,5x95,5x95,5x95,5x105(f)
PP 5x95,5x105,5x115,5x115,5x105; 115's were looking very close to a jerk
PJ 5x95,5x115,5x115,5x115,5x105

SP) 115-135-140-145-150
PP) 145-150-155-160-165
PJ) 170-175*f-170-175-175*f

Compare: 10/29/2008 - 140(sp), 160(pp), 160(pj)

Notes: PR's across the board. Felt strong on the first couple reps of PJ but started getting loose in the core.

Daniel # 373.
Crossfit Ireland
Hibernian ind est.Dublin.
give them a look up,they'll get you sorted.

As rx'd:

SP: 35, 40, 45, 50, 55*(PR)
PP: 50, 55*(PR, failed on 3rd), 50, 50, 50
PJ: 35, 40, 45*(PR), 40, 40

SP - 135, 145, 150, 155(f), 150
PP - 150, 155, 160, 160, 160
PJ - 145, 150, 150, 150, 155

numbers about the same but form alot better than last time

sp 65-70-75(pr)-75-76(f)
pp 76-80-90-95(pr)-95
pj 95-100(pr)-100-105(f, got 2)-105(pr)

SP-145, 155, 155, 155, 155
pp-155, 165, 165, 165, 165
pj- 155, 165, 165, 165, 165

Just now entering this:

65, 75, 85, 85, 85
85, 85, 85, 85, 85
85, 85, ...

And at that point, my joints could take no more. My shoulders weren't too far behind either, but it was mostly the wrist.

CFWU
Sp- 40,45,45,50,50
PP- 5x's 40/ 45,50,55,60,65
PJ-10x's 40/ 45,55,60,65,70 fail, 65 (all x's 3)

CFWU

SHOULDER PRESS 95-105-115-125-125
PUSH PRESS 95 3 REPS X 5 RDS
PUSH JERK 95 5 REPS X 5 RDS

FIRST TIME ATTEMPTING THESE MOVEMENTS, BUT I FELT PRETTY GOOD.

ROCK STEADY!

only had time to do 3 sets of each

sp: 1-1-1
55-60-65(f)-62.5(f)-60
pp: 3-3-3
60-60-60
pj: 5-5-5
60-60-60

WU: jogged 800m, agility drills, "The 30s" CFE workout. Then about a 10min break.

WOD: SP: 135, 135, 140, *150f, 145, 145
PP: 145, 150, 155, 155, 155
PJ: 155, 155, 135, 135, **155

*It's amazing what a difference 5# makes.
**I took a longer break between rounds 4 and 5 and bumped the weight back up(3min vice 2min)

28/m/192

SP: 130,140,150,160,160(f)
PP: 160,160,160,160,160
PJ: 160,160,160,160,160

25/m/172

SP: 100,100,100,100,100
PP: 100,100,100,100,100
PJ: 100,80,80,80,80

warmup:
walk 10 min on tread
row 5 min
100 jump rope
2 x 15 side laterals and rotator cuff excersises
10 deep dips
shoulder press x 1:
185
155
175
185
205
Push Press x 3:
185
185
205
215
225
Push Jerk x 5:
155
185
185
185
185
185

Worked out in a Detroit hotel (only cardio machines and some dumbbells). Made up my own work out which didn't work out too well.

as many rounds for time of:
10 stories on stair stepper
30 dumbbell shoulder presses (40#)
30 dumbbell flies (30#)
50 crunches

Only got through 2 rounds because shoulder presses where so fatiguing. Next time I would do 20 presses at 40#'s.

F/41/135

SP 75-85-90F-85-80
PP 80-85-87.5-90-92.5
PJ 85-85-85-87.5-87.5

135 for all. Terrible form on push jerks

First time back to CF in almost a year.

CFWU
10 reps of each exercise (ttl 3 sets). 40-60-80 pounds.
20-minute run.

CFWU x 2

Shoulder Press x1
115-125-135-155-160

Push Press x3
135-155-160-165-175

Push Jerk x5
135-145-155-165-180

Maybe could've gotten a little extra but R rotator cuff started feeling aggravated

press
135-145-155-155-165(f)
ppress
155-155-165-165-175
pjerk
n/a
had to leave gym, kids were getting restless.

SP 105-125-145-165(f)-150
PP 115-135-155-165(f)-160
PJ 95-115-135-135
Ted & Boz Vid on heavy PJ was great. Wished I watched it before I did this WOD.

shoulder/bicep had been bothering me on the pressing movements, so I went with a real close grip today.

OH press - got up to 175 max, which is 5lbs less than normal.

push press- got 195 for 3 which is a PR

push jerk- wrists hurt on the catch with the close grip so I cut it short and never got to my max for 5.

m/31/5'11/177

22/M/168

SP 95-105-105-115fail-105
PP 105-115(PR)-115-125fail-115
PJ 115-125fail*-115-115-115

*Got in one rep (PR?), then smacked my clavicle when I failed at the second rep
**didn't quuuiiite get the last rep

This was much better than last time, where I got weaker as I went on.

SP:205,210,215,220miss,215
PP:215,220,225,230,235
PJ:225,205,210,215,220

CFWU x 3

SP--105/115/125/135/145/150(PR)

PP--115/135/135/145/150

PJ--115/135*/135/135/135

*Rt shoulder pain

SP: 80/85/90/92.5(Fail)/85
PP: 80/85/87.5/90(PR)/92.5(Fail)
PJ: 60/65/70/72.5(PR)/75(PR)

All weights in kg

No stands, so each set preceded by a power clean to lift the bar to the start position. Improving PJ technique; I am sure that the weights for that lift will improve markedly.

Beasty
40/m/5'11"/255lb

SP 85-95F-90
PP 110-115-120
PJ 110-115-120x4

Only have time to do 3 sets.

Cfwu x2

sp 65-75-80-85-90
pp 88-93-98-103-108
pj 98-103-108-110-113

Really enjoyed how hard the jerks were Followed later by the cfe 30s interval set on Keiser bike, covered about 6 miles.

M/28/190

CFWU x 3

SP: 155, 165, 175, 185, 190 (PR)
PP: 155, 165, 175, 185, 195 (PR)
PJ: 135, 145, 155, 165, 170 (PR)

Also played bball for a couple of hours.

SP - 75 85 95 100 105
PP - 85 95 105 110 115
PJ - 85 95 100 105 110

SP: 135-155-155-175-185f
PP: 185-195-205-205-185
PJ: 135-185-185-185-195

push press 165 165 170 175 180(PR)
Push Jerk 135 145 155 165 170(PR)

sp - 160
pp - 170

Mark 29/m/225.

sp:95,115,135,145,155
pp:115,135,150,155,160
pj:115,135,135,140,150

Jim 49/m/165.

sp:95,115,135,145(f),140
pp:115,135,145,150,155
pj:115,135,135,140,150

33/M/180

SP 135/145/155/165/165
PP 145/155/165/175/185
PJ 135/145/155/165/175

m/31/5'9"/167

SP = 110, 125, 135, 140(Fail,almost!!!), 140(Fail)
PP = 140, 150, 160, 165, 170
PJ = 135, 145, 150, 155, 160(feet got sloopy)

SP 115F/105/110/115/120
PP 125/145(1)/135(1)/125/130(2)
PJ 145(4)/145(3)/140/140(4)/135

SP=10x45, 5x65, 2x95, 1x115,
1x135(x4)
PP=135x1x5
PJ=135x5, 135x2, 135x4, 135x2 SPENT!!

My push press and push jerk have gotten better. my Press didn't improve much at all...

P: 110/ 115 (bonk)/ 115(pr)/ 120(bonk)/ 110
PPx3: 120/ 125/ 130/ 135/ 145x2 (pr) missed #3 and had a sweet overhead drop...
PJx5: 145/ 150x4 (pr)/ 150 (bonk) started feeling a little unsafe/ 140/ 135

I need a coach...

125-130-135-140-145(f)-135
135-145-150-155-160(f)-145
135-145-145-145-150

Dude Coach is killing it!
BLLALAAAHHHHH.

SP 165-185-205-195-185 Highest- 205PR
PP 185-185-195-195-195 Highest- 195
PJ 195-195-135-135-135 Highest- 195

Gosh man that was ridiculous. I was exausted after the shoulder press.

38/m/5'11/165

Only had 95# at my disposal so I did this.
7 rounds of:
1xSP + 3xPP + 5xPJ
65#-85-95-95-95-95-95

PJ 185-5 205-5 215-5 225-5 225-3
pp 185-3 205-3 225-3 225-3 225-3
sp 135 155 175 195 215

M/33/70"/165#

SP: 95, 105, 115, 125, 135 (f), 125 (f), 115
PP: 95, 105, 115, 125, 135x1
PJ: 95, 105, 115, 125x3, 135x1

Well, I hit my pr on SP, again. On PP I hit my 3rm pr and new 1rm pr. On PJ I hit my 5rm pr, and new 3rm pr and 1rm pr, respectively.

Ended my workout with 20 reps 45lb. SP.

as rx'd

sp: 115-135-145pr-155f-145f-135-135
pp: 115-135-145f-135-135-115
pj: 115-135-145fx1-135-115-115

23/M/6'4''/205

This hurt my wrists a lot
135/145/155/145(F)/135
155/165/175/175/155
135/155/175/185
*
*
*

as rx'd
SP - up to 135
PP - up to 140
PJ - up to 145

Terrible showing in my opinion. Can't even do my bodyweight (165).

:(

SP - 89, 89, 94, 94, 94(f)
PP - 94, 99, 104, 109, 114
PJ - 114, 119, 124(f#5), 124, 129(f#3)

Missed this cycle due to hockey playoff tournament this weekend.

SP 135, 155, 160, 165F, 165F
PP 155, 160, 165, 170, 175x2 + PJ
PJ 185 x4+F, 185 x4+F, 180 x5, 180 x5, 183 x 4+F

Always impressed by how tired I am head to toe after this one - not exhausted but feeling it. paul

30/m/5'10"/210

SP 135,155,175,180(f),180(f)
PP 190,190,190,190,190
PJ 135,145,150,155,160

Working on pushing myself under the bar for the push jerk

m/48/180

sp 155, 155(f),155(f),155(f),160(f)
pp 145, 155, 165, 175, 180x2
pj 145, 155, 165, 175x4, 175x4

sp: 115
pp: 115
pj: 115

need to push more

23/150

WOD

SP: 145-150-155-160(f)-160(pr)
PP: 165-175-185-x-x

New to CF...first post, too.

SP 95, 105, 110, 115(f), 110
PP 115, 115, 115, 115, 115
PJ 95, 95, 95, 105, 105

First time for this work. Working on form/technique.

Does this mean I'm part of the CF family now?

WOD: Shoulder Press 1x for 5 sets, Push Press 3x for 5 sets, Push Jerk 5x for 5 sets.

George: M/40/5'8"/157
SP: 75, 80, 80, 85 PR f, 80.
PP: 85, 90, 95, 100 PR, 105.
PJ: 95, 100, 105 PR, 110, 115 broke

Julia: F/44/5'2"/151
SP: 45, 50, 55, 60, 65 f
PP: 55, 60 broke, 60, 60, 65
PJ: 55, 60, 60 broke, 60 broke, 60
Struggling with the PJ technique.

Connie: F/10/4'10"/124
SP: 25, 35, 40, 45 f, 40
PP: 35, 40, 45, 50 broke, 45
PJ: 40, 45, 50, 55, 60
Connie's SP not as strong as her mom's, but Connie matched mom with the PJ!

M/33/188

SP- 135-155-165-170-175
PP- 165-189-195-205-205
PJ- 155-175-190-205,2 complete failed on 3rd-flat worn out by this time 185 4 full failed on #5

Finally figured out the jerks just ran out of gas!!

M/32/6-1/190
Press 75/95/105/115f/115
PP 125/135/135/145/145
Jerk 150/150f/145/145/dnf

m/25/140lbs
SP: 95, 105,115, 120, 125 (fail)
PP: 125, 135, 145, 135, 125
PJ: 135, 145, 145, 135, 135

M/35/5'10/180

SP 115-115-120-120-125
PP 125-135-135-145-155
JP 135-145-145-155-155

SP: 55/60/65/70/75
PP: 60/65/70/75/80
PJ: 60/65/70/75/80

M/40/185

SP: 145/155/155/155/160 (f)
PP: 145/155/165/175/175 x 2
PJ: 145/145/145/155x4/165x4

Working from memory here... left CrossFit Newmarket a few hours ago and the numbers are a little fuzzy. Improved on everything but the PJ.

More better faster

sp x1: 95, 115, 125, 125, 125

pp x3: 125, 135, 135, 135, 135

pj: x5: 135, 135, 125, 125, 125, 125

Not great on the PJ.

40, 45, 47.5, 47.5, 47.5kg Press
47.5kg all Push press
40kg all Push jerk (dropped down to work on form)

sp 105, 135, 145, 145, 155
pp 155, 175, 185, 195, 205
pj 205, 215, 225X1, 175

sp: 95
pp: 135
pj: 135

CFWUx3
Burgener warmup
95x1
SP 115-135-145(f)-140-140-145
PP 145-155-160-160-160
PJ 145-145-145-145-145
Stick with 145 for PJ, hard.

Matt
SP 40 lbs for 3-3-3-3 last set 50x3
PP 4-4-4-4-4 with 55 lbs for 2 sets then 50 lbs for 3
PJ 50 lbs for 5-5-5-5-5

RX'D
23-226
SP 185-205-215-225(pr)-230(f)-135
PP 245-265-285
side tracked didnt finish the workout..second one of the day

i'm no fitness expert, but if i were, i might say this workout is genius. felt great all around.

all sets cleaned from the floor:

SP: 115,115,120,125,125
PP: 125,125,135,135,135
PJ: 115,115,120,125,125

can go heavier on PJs but form is still a bit awkward.

M/37/185/5-10
AS Rx'd
Shoulder press 1-1-1-1-1 reps 135x5
Push press 3-3-3-3-3 reps 140x5
Push Jerk 5-5-5-5-5 reps 135x5

At a globo gym, not much room and no room to bail out, had to be conservative. Last time in Oct 08 it was 135, 135, 115. Therfore I was saving some for the end and it went much better. Saw several other folks in the gym doing a similar workout. PJ form is better but still not good. Very sore in entire core after this workout. Laughing hurts, and since I laugh a lot, this kind of sucks. But a good day.
Afterward..while coaching a friend on this workout worked on form with.
PJ 3x5 at 95 lbs
1x10 thursuters at 95 lbs

SP: 65kg, 67.5kg, 70kg, 72.5kg, 75kg
PP: 75kg, 80kg, 82.5kg, 85kg, 87.5kg
PJ: 70kg, 72.5kg, 75kg, 77.5kg, 80kg

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

Skipped.

as rx'd

sp:135-140-145-150-155(f)-150
pp:185-195-210-215-215
pj:135-140-140-140-140

M/28/5'11"/195

SP: 145-155-165-170-175
PP: 155-155-160-165-170
PJ: 95-115-125-135-145

SP 150-155-160-165(PR)-170(F)
PP 170-180-185-195(PR)-185
PJ 135-155-165-175-180(PR)

ran out of time

kgs
sp-60-65-70-75-80-85(f)
pp-70-75-80-85(f)-85
pj-70(front)-70(back)-80(2-front)-80-90(2 back)

I was trying to do the pj in front rather than on my back, but it was really tough.

135,135,155,175(f),175(f)
175x3(5)
135,135,145,145,155

m/40/6'0"/195

SP: 135-135-135-135-125
PP: 115-115-115-155-115
PJ: 95-95-105-105-115

400m run
CFWU X 2
135lb on all
5K- 24min

C-
SP-111-116-116
PP-116-126-136
PJ-131-136-141

FRAN-6:09

42.5kg , pj upto 47.5kg

32/m/6'2"/205

Only did 4 sets of each exercise. Had to clean weight from floor.

SP - 135, 145, 155, 165
PP - 165, 165, 175, 185
PJ - 185x3, 165, 165, 165

First time using 165 on PJ, usually had to drop it down to 155.

Phil 4:13

SP: 155, 160, 165F, 165, 170
PP: 160, 165, 170, 175, 180
PJ: 165, 170, 175, 180, 185x4

29/m/62kg

SP 50/55/55/60/55kg
PP 55/60/60/62.5/60kg
PJ 55/55/55/60#3/55kg

Erin

55/60/60/65/60
65/70/75/75/70
65/65/75/75/65

SP 115-125-130-135-140
PP 125-130-130-135-140
PJ 125-125-115-115-125

M/28/5'10"/165

As Rx'd

SP- 155,155,155,160(f),155
PP- 175,175,175,175,175
PJ- 155,155,155, had to stop so I dodn't complete 4 & 5

M/39/5'10"/195

As Rx'd

SP 135-185-205-205-215
PP 185-185-205-205-205
PJ 135-135-155-155-155

shoulder press: 100,105,110,115,120
push press : 100,105,110,115,120
push jerk : 100,110,120,120,125

sp 105,105,105,105,105
pp 115,115,115,115,115
pj 125,125,125,125,125

M/39/150

sp 145,165,175,180f,180f,
pp 135,175,190,200pr,205f
pj 135,175,185f on 5, 135,135

Press 155, 160, 167.5 (PR! Forgot to add the other 2.5 to one side so it was a lopsided pr, but pr nonetheless) 170(F) 155

Push Press 185(2), 185, 185, 135(5), 135(5)

Push Jerk 5x5 @135 .. worked on form.

Worked on form for everything, I want to make sure it's really good before going for new PRs.

First complete wod done on my own after just completing a foundations class. Thanks again to David, Shane, Jacinto, Gillian and Margie at CF South Brooklyn.

As rx'ed, in lbs:

SP: 70-80-85-85-85
PP: 85-90-95-100f-100
PJ: 85-95-100f-100-100

I definitely felt my form deteriorate on the final rep of the 3rd PJ set when first trying 100 lbs. I could have used a few warmup reps at light loads to get the technique more consistently into my neuro system.

I felt improvement with 4th and 5th PJ sets.

--ari

Was a bit rushed and still pretty sick so just did 3 sets of each:
sp: 160 (current PR)- 165F - 165F
PP: 185-195-200(PR)
PJ: 195 (current PR)- 205x4 - 205x4

Overall a good day considering how my lungs were burning...

SP: 95-115-125-135-140
PP: 95-115-125-135-145
PJ: 95-115-120-125-130

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 100-105-110-115-120
Push press 125-130-135-140-145
Push Jerk 145-150-155-160-165
-----------------------------------------
Compare to 081229

Shoulder press 100-105-115-120-125
Push press 120-120-120-120-125
Push Jerk 115-115-120-120-125

20090208 0530hrs
SP: 70kg x 1, 72.5kg x F, 70kg x 1, 67.5kg x 1, 67.5kg x 1
PP: 65kg x 3, 67.5kg x 3, 70kg x 3, 72.5kg x 3, 75kg x 3
PJ: 65kg x 5, 67.5kg x 5, 70kg x 5, 72.5kg x 4+1F, 70kg x 5
BW 93kg

CFWU1
SP 65x5,95x5,115x2for WU

SP for WU 95x5,115x2
SP: 125-130-135-135-135
PP: 135-140-140-140-145
PJ: 145-150-150-150(4)-150

Roughly the same as last time.

WU: ice skating w/kids, 10 chin ups, 15 squats, 10 dips, 10 knees-to-elbows, 10 handstands

105(f), 95, 85,85,85
90,90,90,90,90
90,90,90,90,100

27/m/77kg

SP 60-65-65-67.5(f)-67.5(f)
PP 70-75-75-75-78.5
PJ 70-70-75-60-80(f3)

(kg)

Shoulder press 1-1-1-1-1 reps
50-55-50-65-70 (fail)

Push press 3-3-3-3-3 reps
70-70-70-65-65

Push Jerk 5-5-5-5-5 reps
50-55-60-65-70 (fail)

SP-155 165 170 175 185
PP-155 165 170 175 185
PJ- 135 135 145 145 155

m/25/6'/190

Forgot to post...

SP:135, 145, 155, 165, 170
PP:170, 175, 185, 190, 190
PJ:190, 195, 200, 200, 205

I remember doing a similar w/o a couple months ago and could only do 185 on PJ...20 lbs increase isn't bad =)

sp 155-155-155-160-160
pp 155-175-185-195-195
pj 185-185-185-185-185

done Saturday

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

work work

back to the big box for:

cfwu, warm-up press, pp, pj

WOD: 5x1 sp, 5x3 pp, 5x5 pj

sp: 90-95-100-105-110(f)
pp: 115-120-125-130-135
pj: 140-145-150-155(pr)-160(1f)

still in sore need of more raw strength in the press :-/
but woohoo! for finally nailing the set of 5 @ 155#

sp:135-145-150-155(f)-150(f)-150

pp:135-145-150-150-150

pj:115-135-145-150-155(4)

SP: 85-85-95-105-105
PP: 105-105-105-115-115
PJ: 115-115-115-115-115

F/23/140/5'7"
Bree:
SP 45, 55, 65, 70, 75(PR)
PP 65, 75, 80, 85, 90
PJ 65, 75, 80, 85, 95

Morgan:
SP 45#
PP 45#
PJ 45#

This was Morgan's first crossfit ever and her first time lifting weight overhead. She did a fantastic job!

(135, 145, 155f, 145, 150)

(135, 145, 145, 155, 155)

(145, 155, 165, 175f, 175)

20/m/6'2"/195 lbs

135-155-160(f)-155-150
135-145-155-160-165
155-165-175-180-185(PR)

m/22/217

sp 115,120,125,130(f),130(f),125
pp 115,120,135,140x2,135
pj 105,115,120x4,135x2,115

M/31/5'9"/160

SP: 110, 115, 115, 110, 110
PP: 125, 130, 135, 135, 135
PJ: 125, 130, 135, 135, 135

M/ 35/ 132 lbs/ 5'-6"
SP 85 x 4, 95 x 3, 105 x 3, 115 x 1, 125 x 1
PP 130 x 2, 130 x 2, 130 x 3, 135 x 1, 130 x 3
PJ 105 x 5, 115 x 5, 120 x 5, 125 x 3,
final set did a few SP w/ 95, then went right into 5 PP, then did like 5 PJ. I was tired. I did way too much in the begining. I should be able to go way higher with my PJ. Gotta work on the mental part and the redip.
Great workout.

SP 105, 105, 105, 95, 95
PP 105x3, 115x3, 115x3, 105x3, 95x3
PJ 95x5, 95x5, 105x5, 105x5, 95x5

cfwux2
burgwux2

wu-95x5-115x5-135x3
press-145-155-165-175(f)-170 (x1)
push press 155-165-175-185-200 (x3)
jerk press 155-165-175-185-200 (x5)

Press 135-140-145-150f
PP 145-150-155-
PJ 155-165-165F
limited time between jobs

(used home weight set with 13-pound bar, which is why all numbers end in 3)

Shoulder press: 123, 153, 173 (PR), 173 (F), 153.
Push press: 173 all rounds (also PR for doing three reps of this).
Push jerk: 173, 173 (fail on third rep), 153, 153, 153.

Power cleaned the weight for every set.

shoulder press: 95, 105, 115, 120F, 120F
push press: 120F, 115, 115, 115, 115
push jerk: 115F, 110, 110, 110, 110

SP: 125,125,125,135,135
PP: 135,135,135,145,145
PJ: 135,135,145,145,145

SP: 135/155/185f/185/190
PP: 190/205/225/225/225
PJ: 225/225/215/215/205

No new pr's, but at least tied old pr's. I'm happy with this, back is still really bothering me.

M/36/145

@ work, with GC & Bochetti
SP:110,120,130(PR)135f,130
PP:130,140,150(PR)155(2)150
PJ:130,140,150,160(4),155(3)

sp: 125-135-145-155-160(fail)
pp: 160-165-175-185-190 (failed on rep 3)
pj: 155-165-175-185(failed on rep 3)-185(failed on rep 2)

practiced pj technique w/135

as rxd... and new PRs!

press 170 for all 5 sets
push press 175, 180, 180, 190f, 190, 190 for 1 rep
push jrk 185 3 sets, 185 3 reps then F, 180 3 reps then F and F...

male, 36 y/o, 149#, 68"

CFWU
WOD
Shoulder Press 95, 105 x 4
Push Press 105, 115 x4
Push Jerk 115 x 5

As Rx'd:
SP: 95/95/105/105/110
PP: 115/115/115/115/115
PJ:
115
122.5 (DNC 3 then 2
120 (DNC 4 then 1)
115
105

M/25/158

SP 135/185/190/200/205
PP 205/225/245/260/265
PJ 225/275/295/300-3
Owner of gym told me I had to end my work out I was getting out of hand. Gotta get my own affiliate going!

135-155-165-175-185
185-195-205-210-215
175-180-180-180-180

125-130-135-145m-145m
150-155-160-165-170
175-175-175-175(3)-175(4)

Not my best day. 2nd day back from my 5-day battle with some weird virus which gave me a 105 degree temp. Felt weak. My numbers agreed.

WOD FRAN-6:09

SP 145/145/155/155/165
PP 155/155/155/155/155
PJ 155/155/155/175x4/165x3

All PR's...

M/31/174

SP
95,115,125,130,135(f)

PP
95,115,135,155(2),145

PJ
95,115,135,145(3 couldn't lock-out), 135

m/30/157.5

SP: 135, 150-F, 145-F, 145-F, 140
PP: 135, 145, 155, 155, 155-2 (couldn't lock out)
PJ: 140, 145, 150, 155-4(just missed), 150

f/25/5'9/135.5

SP: 60, 75-f, 75-f, 65, 65
PP: 60, 65, 70, 75, 80
PJ: 60, 65, 70, 75, 80

140 for all reps

SP: 140-140-145-145-150FAIL-150FAIL
PP: 150-150-155-155-160
PJ: 150-150-150-150-150(shoulder felt weird on the last one so didn't stay under it very long, probably a fail on the last rep)

135 on all reps

M/29/6'3/175

SP: 115-120-125-130-135F
PP: 115-120F - Had to quit for the rest of the day due to shoulder tweek.
PJ: Subbed shoulder hurt

M/30/6'/215

SP: 135, 145, 155, 160, 165
PP: 135, 145, 155, 160, 170
PJ: 145, 155, 160, 165, 170

SP: 145, 145, 155, 155, 165
PP: 145, 145, 155, 155, 165
PJ: 135, 135, 145, 145, 155 (failed on 3)

WOD FRAN: 5:08

Ryan bw160
105, 110, 115, 120, 120
120, 125, 130, 135, 140
95, 95, 95 (only 3)

Al bw175
135, 145, 155, 165f, 165f
165, 170, 175f, 175, 180x2
155, 155, 155, 155, 155

Jan-Michael bw230
145, 155, 165, 165, 175f
175, 175, 180, 185, 185
155, 160, 165, 175, 180PR

Taylor bw195
135, 145, 155, 160, 160f
165, 170, 175, 175f, 180
155, 155, 155, 155, 155

141 lbs/32yoa

Shoulder press: 95x1, 105x1, 115xF, 110xF, 105x1
Push press: 105x3, 115x3, 125x3, 135x3, 115x3
Push Jerk: 95x5, 115x5, 130x5, 140x5 (PR), 145x4

SP: PR is 120x1
PP: PR is 135x3
PJ: PR is 130x5

Shoulder press sucked today, but ties PP PR and got a new PJ PR. Go figure.

SP: 95/135/145/155/155
PP: 155/165/175/185/185
PJ: 135/155/165/175/185

Fran- not modified
6:02

M/39/5'6"/193

SP 145 155 165(f) 165 170 175 (pp)
PP 155 165 175 185 190(f) 185
PJ 135 155 165 165 155

Shoulders and forearms totally spent for the push jerks. The 175 on the shoulder press was accomplished with a little leg. 170 was legit.

Almost toasted my back on the PP.

Went on to do the next WOD immediately hereafter... 1 day behind.

Ugh.

Jennie: 27 F 165# 5'9"
SP:75-85-95-105-110(f)
PP:95-105-115-125-135(2)
PJ:95-105-115-125-135(f)
*feeling sick & weak :(

SP: 165, 175, 180, 182.5 (fail), 175
PP: 185, 205, 215 (fail), 210, 215 (fail)
PJ: 185, 195x3, 185, 185x4, 185x4

SP 30kg, 35kg, 37.5kg(f),36kg(pr), 36kg, 35kg x 1
PP 35kg, 40kg, 45kg(pr), 46kg(pr), 45kg x 3
PJ 40kg, 45kg 45kg 40kg 40kg x 5

I usually like this one but had to do it over two days and lost my concentration. Could not get the PJ once the weight got heavier, managed split jerks, PP lots of different combinations but not the PJ. I never usually swear but F#!k it, was used a lot.

Good Fun

SP-145,155,165,175 (failed),165
PP-145,155,165,175,185
PJ-form came pretty easy 135,145, 165, 175 failed then got to 5 after rest, 155.

5'8 192 36

Press 120/120/130/140/155 (failed)
Push Press 130/130/140/140/155
Push Jerk 120/120/120/120/120 - gased focused on form.

M/36/5'8/160

sp x 1: 135
145
155 (pr)
165 fail
155

pp x 3: 145#
155#
165#
175#
165# didn't do the push jerks!

@thegym

PRESS
135#
155#
165# (f)
165# (PR)
155#

PushPRESS (after incline bench)
135#
135#
135#
155#
155#

skipped out on the push jerks...

120
120
65-85-95-105-105

From memory so might be a bit off.

SP: 135, 145, 155, 165, 170(f) - new PR at 165
PP: 135x3, 145x3, 155x3, 165x3, 175x2(f)
PJ: 135x1(f), 135x5, 145x5, 155x5, 165x2(f)

yeah, i read it wrong and did signles for each excercise.

SP: 95/115/125/135/140F
PP:120/140/155/165/170F
PJ:135/155/170F/170F/155

Yeah, my PJ sucks.

POWERS-(24/M/185/5'10")-ARMY

SP: 95, 115, 135, 145(PR), 145
PP: 145, 155, 165, 165, 165
PJ: 175, 175, 155, 155, 155

cfwu
Shoulder press 115-135-135-135(h)-135(h) reps
Push press 135-125-125-125-125 reps
Push Jerk 125-125-125-125-125 reps

SP: 90-100-110-120-125(f)
PP: 100-115-115-125-135
PJ: 110-120-135(2)-125-130(3)

push jerk seems to have regressed, maybe because we haven't done it in a while?

115,125,135,145,155
135,155 x 4sets
115,125,135,135,135
went up on all my sets compared to last time.

shoulder press: 95, 115, 125, 125, 135 (fail)

push press: 135x3, 135x3, 135x3, 155x3 (getting ugly), 155x3 (bar landing too low on chest, leaning too far forward)

push jerk:
135 (set of 3, then 2)
135 (set of 2, then 3)
Chest hurting on bone in clean position. I might have it it wrong once, but all future jerks were affected by this sore spot.
115 (set of 4, then 1) -pain on bone/bruise not muscle
115 (set of 2, then 3) -last 3 held bar below this spot on my chest, consequently I felt more bicep and forearm in use to hold this position.
135 (set of 3, then 1, then 1) -last one turned into a push press.

Weight wasn't the problem, sore spot on chest, possibly due to improper form, I can't wait to do this one again.

125, 135, 140, 140, 145
145, 155, 160, 165, 170
55, 65, 75, 85, 95

still weak on these
95-105-115-125-115
115-125-135-135-135
(thrusters): 95-95-95-95-95

m/48/175

135, 135, 145, 155
135, 155, 165, 175
155, 165, 175, 185

Press -- all rounds 135
PP -- all rounds 135
PJ -- 95,115,135,135,135

105 115 125 130(f) x 2
125 130 135 (f) x 3
125 x 5 x 5

catching up: on 2/12
press x 1: 135-155-165-170-x
p.press x 3: 135-155-175-185-195f-190
p.jerk x5: 135-155-160-160-145

sp:
115
125
130pr
145pr
150f
pp:
135
145
150
160 f on 3
145

pj:
135
145 f on 3
117.5 (forgot a plate!)
125
115

db press 10x20,40,50,60lb's

m/36/6'4"/97kg

SP: 60kg, 60kg, 65kg, 65kg, 65kg
PP: 70kg, 70kg, 70kg, 70kg, 70kg
PJ: 60kg, 60kg, 70kg, 70kg, 65kg

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

pull-ups
thrusters
21-15-9
Results: 6:02

EJ

M/35/170
SP 155F,150,145,145,145F
DID AFTER DEADS
I HAVE BEEN UNABLE TO PR ON THIS LIFT FOREVER

EJ

WU
090213
SP: 125/1; 130/1; 135/1; 140/1; 145/0, 140/1
PP: 125/3; 130/3; 135/3; 145/3; 150/3
PJ: 125/5; 135/5; 14/5; 145/5; 150/3, 150/2
M/48/180#/72"
max 081105 080708
SP 140 140
PP 145 145
PJ 145 140

30-m170
p- 135-155-165-175-180 f

pp- 135-155-175-185
pj-135-155-175-185 (4)

3 sets of 135 clean and jerk
135#
relativly easy

CFWU

sp- 110,110,110,135.135
pp- 135, 135, 135, 155, 155
pj- 155,155,155....

Time limit today. Had to get the car home.
Felt washed out anyways. Went skiing all day yesterday.

m/37/5'10"/180

As rx'd:

SP: 115-135-145-150(f)-140
PP: 140-150-165-170-180
PJ: 135-145-165-175(3)-155

Well...slightly better than before and feel better for the workout after 10 days off

5x1 S Press
50,55,60(f)57.5,57.5(f)

5x3 P Press
45,50,55,62.5(1),60(2) PR

5x5 P Jerk
45,50,55,57.5(3), 40 (5) PR

Happy that my push press is finally ahead of my shoulder press and my push jerk is catchin up although I was pretty fatigues by the end.

My shoulder press hasn't improved at all over the past 3 months though.

Feel like with better technique, all three of these should shoot up

m/35/5'9/174

CFWU - 3. 12 pushups instead of HSPU 3rd set. Superman. Burgener.
SP:130,135,140,145,155
PP:135,145,150,155,165-Not bad
PJ:135,145,155,165(4),165-Good last set
Pretty good job of staying on heels. Maintaining lumbar curve helps to stay on heels.
Jerks best ever. Finally got some of the weightless feeling on the way up.
12/29
SP:130,135,145,150,155-F,150
PP:135,140,145,155,165
PJ:125,135,145,155
2/25/08:
SP:95,105,115,125,135
PP:95,105,115,125,135
PJ:105,115,125,135,135
See 12/29 for complete workout history.

first post in over 6 weeks. Been away for Army training. Only did the normal military PT and running. Definitely lost some crossfit strength as well as weight...8lbs total but gained a few back. I did Angie on Friday just to get back into it and lost about 4-5 mins on time, mostly due to my pull up time. Very sore today. Yesterday I did this shoulder workout and did abs and the tabata sprints to start.

SP 95, 115, 135, 145, 145
PP 115, 135, 145, 155, 155
PJ 115, 115, 135, 145, 145

47/M/184
115,125,135,135,135
135,145,145,155,155
time to get kids

SP: 135, 140, 145, 150, 150
PP: 150, 155, 160, 165, 170
PJ: 170, 155, 155, 155, 155

Had to drop weight for the last sets of push jerk..shoulders are fried!

SP: 135-140-145-150-155(F)
PP: 155-160-165-170-175x1(F)
PJ: 111-131-155-155x3(F)-155

As rx'd. 135 lb.

CFWUx3
shoulder press: 150x5 (same as last time)
push press: 150x5 (same as last time)
push jerk: 135x5 (same as last time)

M/32/160 6'1

85 7x
95 7x
95 7x

The chumps at Lakeland cfit told me 7 sets cuz I could not remember...dorks!

SP- 145, 155, 155(f), 145, 145, 155
PP- 145, 145, 150, 155, 155
PJ- 135, 145, 150, 150, 135 (shaky on last rep)

SP - 95, 115, 135, 135, 135
PP - 135, 145, 155 (1&failed), 135, 135
PJ - 115, 135 (3&failed), 115, 125, 125 (4&failed)

This time about the same as last:

95 105 105 110 115f
115 115 115 120 (2) 115
120 125 (4) 115 115 125 (4)

12/29/08:

95 95 105 105 115f 95
115 115 125 125 115
115 115 115 125(3) 125 (4)

33 yom 207 lbs

SP-135-155-175-185-195
PP-155-175-185-195-205
PJ-155-175-175-155-135

sp - 135 (f), 125, 135, 135, 135 (F)
pp - 135, 155(F), 135, 135, 135
pj - 115, 115, 115, 115, 115

SP: 135, 135, 135, 135, 135
PP: 135, 145, 155, 155, 155
PJ: 135, 145, 155, 155, 155

35M180
135, 145, 155
35F123
55,55,55

Tom
125,125,125

35/M/78kg

SP: 72,5kg/75kg/75kg/75kg/75kg
PP: 77.5kg/77.5kg/77.5kg/80kg/82.5kg
PJ: 75kg/72,5kg/72,5kg/72,5kg/72,5kg

44/m/167

PR---145,150,155,160,165
PP---165,165,170,170,175
PJ---175(4),170,165,165,160

PR on Push Press, faded bad on Push Jerk

135 for all reps

31/m/254

sp 135/155/165/175/175
pp 180/185/190/195/205/215

Press 125, 145, 165, 175(F), 165
PP 4x3 @165# & 1x3 @145#
PJ 4x5 @145# & 1x5 @165#

cfwu x 1
wod
sp 95x5/105x5/115x4/125x2/135x1
pp 135x5/135x5/135x5/145x4/145x3
pj 145x5/145x5/145x5/145x4/145x4
only couple mins rest in btwn sets

M/31/6'/174

second WOD of the day... BAD IDEA!!!

all under last results. Push press improved by 2.5kg.

So push press 3x80kg/176.3lbs

SP 135,155,175,185(PR),185

PP 165,175,175,185,195

PJ 135,135,145,155,165

as rx'd

(PR-160) SP: 165F-145-145-155-160F
(PR-185) PP: 175-180-190(NEW PR-barely)-170-170
(PR-180) PJ: 135-135-135-135-135 (practiced form)

very weak today; form sucked on some, but still got the job done

SP - 135/145/155/160/155F
PP - 155/165/175/185/175
PJ - 155/155/165/165/155

27/m/6/218

cfwu x 2

sp: 175/185/195/205/210
pp: 205/215/225/235/240
pj: 185/185/195/195/195

30" box jump x 50
k2e x 50

31/m/5'8"/175

SP: 115/125/135/135/135
PP:135/145/155/155/155
PJ: 135/145/145/145/135

Not a bad workout at all. Found my wrists gave me the most issues.

I did a 55 min spin about 1:30 hr before this workout. Not a bad days work.

100
125
100

m/24/168

145
140
135

m/32/195
140
145
150

31/m/220842
sp-115,135,165,185,195
pp-135,155,155,165,165
pj-135,145,155 hurt wrist on third set

31/m/210
sp-115,135,165,185,195
pp-135,150,155,165,165
pj-135,145,155 hurt wrist on third set

sp 95,115,125,135,135
pp 135,145,155,165,165
pj 155,155,165,165,155

D
SP: 109-109-114-114-114
PP: 119-119-119-124-124
PJ: 109-114-119-124-129

W
SP: 75-75-75-75-75
PP: 75-75-75-80-85
PJ: 95-95-100-100-100

SP:
135/135/135/135/145

PP;
145/145/155/165(2 reps)/165

PJ:
135/145/155/165/175(4 reps)