Can we PLEASE continue this two day "trend" of early posts?!? That means I can go to sleep earlier knowing what is ahead for me tomorrow morning!

Yep, thanks for the early post, I hate to admit it, but sometimes I have stayed up too late waiting for the WOD because I was so excited to see what was coming up.

Oh yes, shoulders! My fave.

Nice!

I'm not going to complain about the early post. Being on the east coast I too stay up way too late half the time waiting for the post. But I know that Coach is nice enough to do all of this for free because he wants the best for us. For that I am forever grateful.

What climb is that?

Great Video!

Loving the early posts!

thanks for the early Posts!! im in Japan, a day ahead, so this really helps me get the WOD done at a good time!! Thanks again!!

Love the press

Tommy, where in Japan are you crossfitting? I'm on Okinawa.

And it's been Tuesday here for almost 10 hours, why is everyone calling this an "early" post?

Nice Vid! Props! I like how the coach pumps him up! I'm sure everyone gets pushed like this by ther affiliate coaches! Mine does! Thank you coaches!

Thanks for the early post, it is appreciated.

I Rock Climb as well as do CrossFit, I boulder V8-V9 and Climb 5.12a-5.12d, any other climbers out there that do crossfit list your bouldering and route sending ability? I'm curious if I'm one of the few climbers out there that do crossfit as well.

NNNNNNNNNNNNOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!
My shoulders are toast!!

andrew - looking good. great to see an Aussie on the main page again

Gosh, my favorite press and worst enemy! Bring it on.

Also, could anyone drop knowledge about yesterday's video "CrossFit Certification Seminar Trainer's Workout, CrossFit Journal Preview"? The workout looks like tons of fun, but I'm unclear about the movements.
Clean, Hang Squat Clean x 3, Press. However, the last movement is stated as "Push Press/Push Jerk"- does that mean I can decide which press I'd rather execute? Or does it mean both movements; so I'd do a Clean+Jerk on the last (clean) rep and then the Push Press?

I just need a little clarification. I couldn't exactly pick it up from the video.

Sweet video, and awesome job, but let's get some verticle on those Burpees. Even teh first round was a little weak....remindem me of the old days watching Larry Bird!! Still, great effort..

http://www.youtube.com/watch?v=MSLiICh0ln4&feature=channel_page

Not sure if anyone is still reading Monday's comments:
My experience with the WOD was horrible. I actually could never get going. The SDHP's and dips felt muscularly strong, but I actually was light-headed and I quit - plain and simple. I'm not happy about it, but I think there might have been a couple factors:
Last week I pushed through Tuesday and didn't rest ( I swam a mile for time), then Saturday I did about an 8-minute pullup and pushup workout and played some volleyball later. Yesterday I noticed I really struggled with the workout. Got a lot on my mind too.
I think my body needs rest.

Not sure if anyone is still reading Monday's comments:
My experience with the WOD was horrible. I actually could never get going. The SDHP's and dips felt muscularly strong, but I actually was light-headed and I quit - plain and simple. I'm not happy about it, but I think there might have been a couple factors:
Last week I pushed through Tuesday and didn't rest ( I swam a mile for time), then Saturday I did about an 8-minute pullup and pushup workout and played some volleyball later. Yesterday I noticed I really struggled with the workout. Got a lot on my mind too.
I think my body needs rest.

Stephen...your body needs the rest end of the equation too. If you are going too hard for too long then you never recover and have sub par WODs. Don't worry man it happens to all of us.

On another note I have been looking forward to a day of shoulder press.

stephen - rest brother. sounds like way too much. have a cycle off and recharge those batteries. are you getting enough sleep?

sorry for the double post

#5 Runningstrong -

Well said; Thank you Coach, for all you do.

3-2-1 GO!

On the topic of rest, when is good (and how often) to have an extended rest? Like, a week without hardcore working out?

My money is on Jeremy. CrossFit Central is the best!

Rookie:
Do you mean a whole 3-day cycle or just an extra day off?
I don't get enough sleep, I know that for sure.
How important would any of you crossfitters say sleep and off-days are? This has been bugging me for a while, so now's a good time to ask.

comment #18 --- stephanhatch

I think what you ment to say was.

"Wow, now I see why JT is the third fittest man on the planet, great form, efficient movement and great intensity"

Why would he jump higher than 1/2 an inch, if the movement is just to get your feet off the ground ?

It is a perfectly efficient jump.

I predict JT finishes top 3 again this year. He is balanced.

i vote for early posts, love it

nuking the shoulders i see.

Yeah go Andrew!!! CFS!

I posted several months ago asking why back squats aren't included on main site metcon WODs. I got several answers back, all of them unfulfilling.

The biggest reason offered is that back squats are not conducive to power output. I believe this to be true; however, neither are ring dips compared to bar dips, etc. If we were training strictly for max power output, we'd be training fran, period.

Another reason offered was delayed onset muscle soreness. Unless the rationale behind avoiding exercise because it makes you sore is explained more fully, that doesn't work either.

I have seen all the major strength building lifts incorporated into main site WODs except back squats. Their absence is clearly purposeful, yet I haven't seen anything in the journal as to why this is the case.

I thought the idea was broad time and modal domains. Why then is the back squat, the foundation of any strength program, absent from main site metcons?

By the way, I'm not "questioning coach." So I'll be preemptive and maybe a bit belligerent in saying if you haven't got anything rational to say, don't tar and feather me for asking. Just looking for an explanation that works.

Participated in the Level 1 Cert in Indianapolis this weekend…great instruction, training and workouts! No doubt that CrossFit is the best fitness program in the world and that it is a lifestyle. Thanks to the outstanding (all-star) staff, Lisa, Tony, Josh, Jon, Joe and Bobby, for the detailed instructions and for holding all of us accountable to doing the movements with the correct form and technique. Learned several areas that need improvement and that improvement will definitely deliver gains. Thanks to the IMPD for the unbelievable hospitality and for what you do every day.

guess I was too late to post for the 27th cuz I don't see it on there. Anyway M/27/70"/200# military guy. Im new to CF but I think i'm hooked the 21 SDHP/ bar dips sub for rings. felt like i was in a fight. 12m 45sec all reps complete. wish i would've had rings to see the diff. What does rx'd mean?

been doing crossfit on and off for a while but just started getting into again hardcore thanks to my buddy who just got back from deployment. i killed the wod today. 14:48. not bad for my second week of crossfit. did the 30 muscle ups in 9:28 but plan to break that next go around. shoulder press tomorrow hell ya!

AaronV at 6:32

Black Box.

It doesn't need to be explained. It only needs to work.

#14 When I can get out-at my best...
Sport 5.11a,
Trad 5.9+-5.10a
Aid A2+
I try to avoid bouldering if possible
Climbing rocks! pun intended.

To #32 Aaron -

I've often wondered that myself. The only reason I can think of is that it's a time consuming lift (go to rack, unrack, back up, squat, rerack, get back to whatever you're doing). I realize that's kinda pushing it with the "time consumption" but it's the only reason I can think of that would warrant the back squat not being included.

Also, if it's a heavy weight and there aren't enough racks to accommodate a class, or even at your local globo, then you have to clean and press just to start the back squat. Say it was 185lbs and you were without a rack. That's a HEAVY clean and jerk exercise for your average crossfitter. Whereas a deadlift the heavy weight just sits on the ground.

That being said, i've often augmented the 5x3 backsquat days by adding in burpees or "ladder" style pullup intervals between sets.

new to cross fit, how do the reps go for this WOD, not quite sure what the sequence of 1's mean?

Chris 6:34 - "As Rx'd" means "as prescribed." That means that the poster did the exact exercises posted in the WOD, as opposed to substituting (for example, bar dips for ring dips) or scaling (for yesterday, using 75# instead of 95#).

Thanks for your service and welcome to CrossFit.

m/36/179

Monday's WOD as rx'd: 9:10

no doubt jt places in the top 3 again this year....

i'm lucky enough to work out with Jt on a regular basis plus I married his sister, so I have had the privilege of watching Jeremy grow (12years) into the stand up guy that he is! speaking of his sister, watch out for carey (thiel) kepler this weekend at Hell's Half Acre, she's a competitor just like her bro!

Wow! I was kind of hoping for a strength workout...Thanks!

As for the SDHP/Ring Dips

Subbed the last 4 sets with 3x jumping ring dips, but otherwise as Rx'd.

13:50

#40 Joe C:
The rep scheme means that you do seven sets of one rep. Unlike a "traditional" strength building program (in which you do 7x1 at the same weight), strength days on crossfit mandate that you build up to your one rep max.

Ex. Say your one rep max on shoulder press is 185. You start at say 135, then go to 145, 155, 165, 175, 185, then try to set a personal record. Basically by the sixth or seventh rep you should be lifting your max weight.

I hope this helps.

Nice work Andrew.

RT

stephen - very. at the end of the 3 day cycle I am totally whacked and really enjoy doing nothing for a comnplete 24 hour period. after 3 or so months i deliberately take the next cycle off(3 days of WODs) to let my body recover and rejuvenate. it is really important to let your body recover and I fiond that sleeping at least 8 hours a night is the best way for me. check your diet as well - how are you eating at the moment?

"By the way, I'm not "questioning coach." So I'll be preemptive and maybe a bit belligerent in saying if you haven't got anything rational to say, don't tar and feather me for asking."

Comment #32 - Posted by: AaronV at April 27, 2009 6:32 PM

Free thinking is encouraged here, brother. Questioning Coach is not a taboo thing, it is a responsibility. If you have logical questions, I implore you to ask them. I, for one, do not simply and blindly follow the herd.

If a WOD does not make sense to me (i.e., yesterday's SDLHP and Dips), I will not do the WOD and do something of my own. Most of the time, the WOD makes sense for me and I get it done.

With that said, There's an unofficial WOD out there called "The San Francisco Crippler":

For time:
30 BW Back Squats
Row 1000 meters

Also, some of you may remember this gem:

"Wednesday 080910
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds."

looking forward to getting at this WOD tomorrow... this is my weakest link in the CF total and hope to make some decent gains in the next few weeks.

"It doesn't need to be explained. It only needs to work."

Comment #36 - Posted by: jakers at April 27, 2009 6:40 PM

Jakers, that's valid, but WEAK. Come on bro, I expect much more from you. At least make me laugh...geez! LOL

d.dot - cfhollywood

Thanks, I think you're probably right; the logistics explanation is probably the most likely reason. It would be nice to hear coach address this though. I'm not well in touch with the CF community, but everyone I know personally thinks it is a little strange also.

Have fun with shoulder press

That guy in the video had some of the best teeth I've ever seen.
Good luck dude!!

burpees with shades on?

Hey Andy, great photo mate!!!! awesome!

Hey guys,
for anyone wondering about the "Noob Posts" I will continue them on the next cycle. I just got home from a LONG drive a bit ago and haven't really eaten today so i'm pretty pooped.
Sorry for the lame excuse! Kick a$$ in my absence!

From Herm - "Free thinking is encouraged here, brother. Questioning Coach is not a taboo thing, it is a responsibility. If you have logical questions, I implore you to ask them."

That's a good one. I know you post alot, but I truely don't have a profile so to speak of what you're all about so this aint personal, I swear, but that's a joke. Please tell he you were laughing when you typed that.

Jeremy is a bad ass! I'll be watching for him at the games this year!

LOVE the early posts. Makes life much easier for those of us in Japan. Thanks Coach

Who revealed that Jack, Michael Moore?

new too all of this but what does it mean by the 1-1-1-1, does that mean that i have to do just one rep that many times kind of like a max? thanks for the help!

Agree with #32 aaronV. Squatting is the foundation of a strength program, and there's nothing really "time-consuming" about doing them. You can set up back squats and bust them out just as easily as bench presses, or any kind of thruster/jerk.

Anyway, I often incorporate doing a lot of back squats @ bodyweight (205# for me) into some MetCon workouts.

And as Herm mentioned, adding max reps back squats @ bodyweight to Lynne is always a good way to make that workout even better. But I'd like to see back squats in MetCon. I know John over at CFFootball recently had a MetCon workout with back squats.

70-75-80-80-82.5-82.5-85

As RX'd

150=Fail
147.5=Barely, I think I had a slight dip in my left knee.
145=New PR!
140
135
130

Hi,

In the video, we see the athlete drop the weight a lot. I've seen this many times in other videos. I wonder the long term effects of ignoring the negative portion of lifts.

Justin

50kg, 52.5kg, 55kg, 57.5kg, 60kg (previous PB), 62.5kg (PB), (then FAILED @ 65kg, 62.5kg & 60kg), 55kg.

New PB has been a long time in the making :).

Respect.

weightlifters rarely ever put the weight down, they drop it at heavy sets for safety and fatigue reasons. It's weightlifting, not weightputtingdown. In assistance exercises you should go slower and more deliberate, but not as necessary here

my shoulders are deaddddddd from this week!

I'm thinking on subbing this time my shoulder maeby can't handle the 200 pounds Pr perhabs

5 rounds of:

5 shoulder press
10 push press
15 push jerk

I love max loads of shoulder press but it really hurts

BIG hugs to the FRAT you are simply the best...and thanks in8girl

s'more, what's wrong with your shoulder(s)?

#14, Mr Kozak,

I climb. Lead 5.8, follow 5.9-5.10

You should check out the WODs posted here: http://www.crossfitsunnyvale.com/blog/index.php They are more geared for climbers.

should make a new PR this time, looking forward to it.

COOL PIC, THATS OUR COACH:-) CF SYDNEY!!!!

155-155-165-175-185-185-185-185

Looking forward to it Coach!

Hi Herm big hugs brother...my left shoulder hurts very much when i do rotation i think it calls (the cuf) i can hit low weight but a big load ugh hurts just to think about it...

im new to this sight.... so are you supposed to do 7 single reps of shoulder press and thats it?? is it a max weight rep or what.... anybpody got some info

please help

I definitely appreciate knowing what is up for the next day. Visualization is a technique taught to me when I raced MX.

Early posts give me time to research the exercises, see them, mentally go through the routine, then sleep on it.

I find it helps me tremendously. Originally I was staying behind a day intentionally, but I've been on schedule now for a week and like being part of the energy of the group.

this group has challenged me again . . .

Herm,

So sad, So ashamed.

I was in a hurry. I ran out of gas. I, I had a flat tire. I didn't have enough money for cab fare. My tux didn't come back from the cleaners. An old friend came in from out of town. Someone stole my car. There was an earthquake. A terrible flood. Locusts. IT WASN'T MY FAULT, I SWEAR TO G0D.

I have more excuses than a pregnant nun. And that's also why I don't do straight commentary.

I think I was on the right track with the black box but I should have riffed on the black box being a good porn star name. And that we aren't concerned with what we put in the black box but what we get out of it.

On further review that angle could have taken a seriously wrong turn.

In the interest of decorum I stand by my first statement.

Sorry to, yet again, post after posting, I know its bad form. The other benefit I've found to being a day behind is sometimes I have the time (and occasionally the energy believe it or not,) to add some exercises after the fact (cash out I think you guys call it.)

If I know the next day is something like a Murph, I'll go easy. If I know the next day is heavy legs, I'll kick in some dips and pullups, maybe a run. It lets me plan a bit for my aging frame.

Jeremy is a beast. I am sure he will be a strong presence at the Games this year.

What's up with the burpee vids lately? I bet any correctional officer out there will tell you that the inmates are jumping way higher than that with a lot less "snaking" going on.

Are we gonna get punked by a bunch of inmates?

Freddy C,

burpees are odd. Being able to jump higher is such a detraction if you go for a full jump. I like when burpees have a target (eg 1 foot above standing arm reach) or doing burpees over a distance (eg 100 feet of burpees with a standing broad jump instead a pure vertical jump). I think people should have to put more effort into the jump besides just purely jumping high enough to clap overhead.

jakers = redeemed. You got another good laugh out of me :)

freddy and Matt in Oz, re: Burpees...

I cringe every time I see that dumb clap. I don't let my athletes use the 08 Games judging standard when they burpee. As Matt stated, an object above standing reach is far superior. Maybe there should be a broad jump standard if there is no 'object' to reach; maybe 1 bodylength? I'll experiment with my class tomorrow.

common guys, we know jeremy can perform, i hope the games dont pass that as a burpee, i thought a burpee included a pushup, since when does a pushup include anything touching the ground except your hand and feet and agree with freddy c there needs to be a level of achievemtn in the jump - the last few vids have shown a lie down and stand up not a burpee, if crossfit want to be know for excellence in movement and strict control of good technique we have to stop putting these vids showing poor form on the main page unless ist to show what not to do

After watching these last few videos, it brings to my mind the idea that there is a desperate need for a friggin burpee clinic.

I don't give a damn if it's hard, do the damn ROM.

Uhm...

Did anyone catch Jeremy's comment during the video,

"...You play high school sports and become very competative and then you loose all that, you become an adult, life becomes borring and you just don't have anything to look forward too."

I had to laugh a bit. Am I the only guy over 40 that finds life much more fullfilling out of high school as an adult, with a great job, a beautiful wife, and blessed with two wonderful kids?

By taking a good cross section of the Crossfit community, strong competition and having fun with it certainly doesn't end with high school.

Jeremy.....there is life after crusing on the weekends, pool parties and the state championship game.
Your obviously a strong athelete, a strong competitor, and I'm sure you will make a very strong showing at the games. Good luck!
Reno

135 on each set. Felt good. Worked a lot on form, which made my 5-6-7 sets feel a little easier than the first few. Great times. Just wish I was able to go up in weight. Been stuck at 135-145 on press for a while now. Need rest day tomorrow.

4/27/2009
shoulder press:
125lbs x 1
125lbs x 1
125lbs x 1
125lbs x 1
130lbs x 1, fail
125lbs x 1, fail
120lbs x 1
125lbs x 1, fail
120lbs x 1

previous:
130lbs x 1 4/10/2009
130lbs x 1 4/7/2009
125lbs x 1 3/10/2009
130lbs x 1 2/6/2009
125lbs x 1 1/24/2009

Go Andrew!! Crossfit Sydney dominating the globe...

Those burpees were friggin' disrespectful.

Keep your body flat as a board. Do a pushup. Stand up.

JUMP like your pants are on fire.

repeat.

im still new at lifting so i started with

crossfit warm-up then

bar x3
65# x 3
then
95# 1x1x1x1x1x1x1

i think form was good

hahhaha YES!

Jump like your pants are on fire should be the new burpee requirement!

Although, to Jeremy's defense (not that he really needs it from me), he is doing burpees the way everyone else is. Last year's games standards were clearly laid out. The intent was to do it as fast as possible. You can't fault people for following the guidelines while going fast. I'm assuming he can do many perfect form burpees. Those won't be as fast, but they aren't necessary if you are using the games' standards. So, while I think burpees need a new standard of measurement (eg distance on a vertical or broad jump), don't make personal attacks!

To all the new guys and gals, if you're not sure about a WOD check out the FAQ section on the main page. Today's comes under 4.11.
It's ok to ask a question if you don't know but try looking through the site a bit first then if you can't find what you're looking for some kind person on here will answer your query if they can.
Ta.

Just leaving for Globoville to blitz my shoulders.........oh yeah!

Andrew is ROCK!!! go CFS!!

60-62.5-60-62.5-62.5-62.5-60

then tabata 100kg deadlifts
45 reps

yeh the burpee form in that deadlift burpee video and this one is poor. the people in these videos are absolute beasts, so why arent they stablising their mid line in burpees

I would just like to say... 4 months ago I had a huge opiate addiction, I decided to stop and was struggling and knew I needed to become active, so I found crossfit. I have not touched an opiate in 4 months sense I started CF! changed my life...

95
95
95
95
95
95
95

First time lifting so I didn't want to push it.

AaronV, only Coach can answer why he doesnt put back squats into met cons.

Here's one with back squats from Crossfit football. I think John Welbourn designs most of their programmming.

Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 24"

*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.

Post total time and number of reps to comments.

In relation to the squat question, I always thought it had something to do with heavy squats being performed fast being dangerous, as it would be pretty easy to slip into bad form. Don't know where I got that from though :)

7 sets of 1 rep @ 115lbs

115-125-135-140(pr)-145(f)-145(f)-140

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

Hey anyone who is in the Yokosuka, Japan area looking for a partner hit me up. I am new but I love the program!

Go Andrew! Go CFS! And go all the CFS closet comment posters - I didn't realise that many of us follow the main site comments ;) See you at training.

All weights in kg:
34.5-34.5-34.5-34.5-34.5-34.5-35.5(PR)

F/33/62kg

m/41/5'11"/205

WU
40 jack
15 back ext
15 situp
10 pushup
10 squat

press WU
45xsome
67x3
89x3
111x2

Press
122
122
133(F)
127(F)
122
122
127(F)
122
124 (used small silver collars as extra weight)
127
127
129 (silver collars)
129
127
127
133 (F)

My first ever WOD done before work. Not sure if I will keep doing it this way, although it is more convenient than doing it after. I was expecting problems at 133, but I thought 127 would go right up..

@Reno

I have to agree that I find life much more interesting 15 years after high shcool. I wish I'd had as much knowledge and personal awareness back then as I do now, but I have never pined for those days. To the contrary, I enjoy the process becoming an adult. At 32, I don't think I'm quite there yet.

@AaronV

If you'd like to backsquat as part of a metcon, go for it. I agree with others that have stated it is probably for logistical reasons that they are not programmed by HQ. It is faster (therefore better for power output) to set up a front squat than a back squat (just clean the weight). It's also a lot easier to dump weight from a front squat if you need to take a break during a metcon. We get back squat work on strength days, too... they aren't completely absent from main site programming.

@Burpees

Someone should post a video of Boz doing burpees. He was doing them as part of his warmup for the trainer WOD during the L1 cert in San Diego back in December. Boz is my hero! I wish I could move like that. Efficient, powerful, and graceful.

125s

M/23/5'11"/180

as rx'd:

130 (felt I could have started at 150 for a better pr)
140 (pr)
130
130 (F)
120
120
120
130

My gym only has 10lb weight increments :(

Rookie:
Thanks man - my diet needs work - not enough protein and fats and still too much carbs. Doing much better on the sugar, but still not there yet. Also eating a lot of fruits, veggies, almonds. I'm just still eating a lot of bread, too. Maybe that's not all bad, it's all 100% whole wheat (mostly in the form of peanut-butter, no-jelly sandwiches). I have an unbelievable metabolism, I can literally eat almost as many calories as I want and I don't gain weight. Thanks for the help man.
Anyone's comments are welcomed, see previous posts #20, 22, 28, 46

M/41/5'6"/164

95
115
120 tweak right trap!
95
95
100
105

Not a good morning! Not sure why, but my strength hasn't been up to par lately. My max on the Shoulder Press is 125 lbs normaly. I'm guessing I need a long break. Any suggestions would be welcome.

m/29/6'1/193

as rx'd

135
175
180
185 failed
175
175 failed
170

135
145
150
155
155(PR)
145
150
I just can not seem to get past 155 gonna have to do some more work on these

135x/95/115/125/130/135/95

Is there an rx'd time between lifts on the heavy singles?

#84 Reno
Jeremy was talking about being competitive in high school, graduating and not getting to compete at any level like that again. Not about life in general. Give me a break, he owns a gym is going to marry a lovely women and trains people for a living. I'd say he's over cruising on the weekends and if you new Jeremy he never did that anyway.

m/30/164

Shoulder press 1-1-1-1-1-1-1

115lbs
125lbs
130lbs
135lbs
140lbs-PR
135lbs
139lbs
DID THIS AT 5:45am and felt pretty good going in. Very happy with the results. It took 4months at 130lbs before i moved up in weight.

M/40/192

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

155
155
155
155
145
150

Several missed attempts at 155 before finally accepting defeat and moving to 145. Also missed early at 165 and 160. Not too happy with this to be honest. Could it be all those ring dips yesterday??

m/5'10/38/175

65
95
105
115
135
140 (f)
140 (f)
Disappointing...I think doing the last two WOD's had something to do with it.

28/6'8"/217

165-175-185-190f-190-195f-190

Good job this am Gimpy Pebble Daddy long legs my beloved Browler!!

Shoulder press
45lbs
55
65
75
80PR
85 F
Very tired today very sore shoulders!

Enjoying the crossfit very much. I have seen a few videos on warming up but have not found anything on stretching. Does anyone have any input on this?? How important do you feel flexibility is?
Thanks so much.

155-155-155-155-155-155-155

135
155
175
195
195f
185
185

30/m/195/5'10"

135
145
155
165-f
160-f(almost had)
160-f
135

I actually did the work out from the video as RX'd. Great workout, really kicks your azz...

Yeah, I needed a heavy soulder press day like I need a gunshot to the calf before I do a 20 mile walk. You know, you can bandage it up and do the walk, but at the end you are gonna be a slovenly mess and mostly catatonic. Therefore, because of the pain in the right shoulder that radiates to my right hand when I try to press heavy loads, I scaled back to a manageable 5 rep weight that did not cause pain.

10min row (2:00/500m)
CFWU x 3 (Strict pull-ups)
5x7@105#

bw 165

120x7x1

I too have the privilege of working with Jeremy Thiel at CrossFit Central. Not only is he a strong competitor but he is strong minded, focused, and determined. His passion and intensity are not just for CrossFit and business but for life and helping others become successful. Can't wait to see what he does in July.

And Kris K is right watch out for Jeremy's sister, Carey Kepler, this weekend at GSX - she is an incredible athlete and one tough chick!

Warm up Rowed 5 min 1125m ; 45 lbs x 10
135-155-155-165-165-165-170(PR)

Wife's third day doing CrossFit
Dumbbell press
10-15-15-15-15-15-20

I want to know how the chest gets trained via these WODs.. Is it indirectly, through the shoulder training, is it the dips, is it the push ups we do sometimes, or is the chest just a less important aspect of this type of fitness?

105-125-135-135-130-130-125

#108 James Barchenger -
It may be more a more complex answer - if are you extra sore, fatigued or experiencing joint pain, it may be a combination of things...Do you do the Zone diet?

if your diet and sleep are OK, and assuming you are doing the WOD, you may need to take a few days off. Being a bit older, it may not be bad to take a week off every six months or so. If you happen to miss a day in a 3 day cycle, don't try to make it up by doing 2 workouts, just take the day as an extra rest day.

If your diet and sleep are not locked on, then I would look at those before rest.

The Crossfit Journal has some excellent videos on programming and diet that might be a good resource, look for one by Dave on Crossfit Programming, I think it covers this...

38/M/166/5'8''

1. 145 (1)
2. 155 (1)
3. 165 (1)
4. 170 (1)
5. 175 (1)
6. 180 (0)
7. 180 (0)

continue you struggle with this one... and I didn't bring the intensity today

Previous PR 145

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

m/31/6'6/241

went something like this:

45
55
65
70
75-F (got it up but couldn't lock it out. Darn!)
65
65
65

126
133
140
143PR
145PR
147PR
150PR

31/M/175/5'8"

1 - 135
1 - 140
1 - 145 (new PR)
1 - 140
1 - 135
1 - 135
1 - 135

I did a 105 ring dips and kickboxing all in the same day my shoulders were spent today. I don't how I pulled off a new PR.

Keep up the good work everyone.

25/m/5'11"/201ish
170-175-180-185-190f-190f-190f

then 500m row 1:25.6 which I think is a PR

M/28/73"/180

45
65
85
95 (m)
85
90 (PR)
90
95 (PR)

I know it's not much weight in anyone's book, but it was might gratifying to get that 95 up the second time.

would just like to say... 4 months ago I had a huge opiate addiction, I decided to stop and was struggling and knew I needed to become active, so I found crossfit. I have not touched an opiate in 4 months sense I started CF! changed my life...

Comment #94 - Posted by: 4rmTexasNewbie at April 28, 2009 2:21 AM

Texas Newbie
Since nobody else has said anything.
CONGRATS! BRO! Crossfit does so much more than just get you in shape. If you follow the process it leads to increases throughout your entire life.
Glad to hear you getting your life in order!
Don't know what your life situation is, but if I can be of service, please give me a holler.

Cheers!
Dave

M/50/5'11"/173

95-105-105-105-105-105-105

Way off today. Third workout, in a row, with big shoulder involvement may have been the difference.

#128

Andy,

The chest gets a good workout in the following exercises:

Dip (excellent chest exercise).
Burpee
Push-up
Muscle-up

----
29028 in 2015

95
115
135
145
155 Tied PR
135
135

Dave, you da man, that's great. congradulations on trading your opiate habit in for self punishment!

Anyone find it weird that the crossfit central crowd in the background are not enthralled being in front row seats to view the output of one of the world fittest human beings?!?!

Uncross your arms, stop touching your toes and make some noise!

You are all witnesses!

Hey everyone
This is my first post, and if anyone is stationed at Ft Drum, NY let me know.
Heres mine:(Im still new to lifting so Im still trying to get up to par):
115
115
115
115
115
120

M/33/185

Shoulder Press
1- 165
2- 170
3- 175
4- 180 F Got ths 2 weeks ago no drive today !!!!!!
5- 169 F
6- 164
7- 164x3

Shoulders are tore up ready for some rest .

Fourth day straight, but buddy came over so did the WOD anyway.
135
155
165 tied PR
170 fail
170 fail
was sooooo close on first attempt at 170. Taking tomorrow off!

m/24/6'4"/260

135
175
185
185
195
195
195

Does anyone have, or has anyone ever made a free standing ring holder? I have rings but no place to hang them in my new house and wanted to make some sort of bar structure to hang them from in the backyard but am not quite sure the best way to do it. Definately open to any suggestions. Thanks.

31/M/190

as rx'd

95
95
115
125
125
135
150

I don't think I can be counted as a big Jeremy fan, but his thrusters and burpees look better than everyone else featured lately. He leaves the ground, gets his arms behind his ears and never gets noodly.

Mark: 95/100/105/110/115/117.5/120(f)

Theresa: made up yesterday's workout.

PB 4 weeks ago was 165
130-140-150-155-155(f)-150-150

M/36/5'10"/183

95
105
110
115
120
125
130 (fail) Almost got it this time! Slowly building strength.

Never quit!

CFWU
10x20lbs, 5x30lbs
45,50,55,55,60,60,65fail,60

Began with a half assed attempt at kipping pullups. Managed two - work to be done! Previous rep max on dead-hang pullups is 8.

Moved to the press. All weights in kg:

20 x 5
30 x 1
35 x 1
40 x 1
45 x 1
50 x 1
55 fail
55 fail: cleaned the bar from the floor and pressed out without an exhale, kept me much tighter and I was damn close had the feeling of nearly passing out not distracted me from getting under the bar once it passed my forehead.
55 fail: exhaled before the press, barely got off the shoulders as in the first attempt

Finished with yet more play on the rings: much more solid support, got a nice straight inverted hang and had played with skin the cats and an attempt at the front level progression from Tyler Haas. Got a couple of the trainers very interested.

A good day!

19M/6'1/172

I'll count myself as a Jeremy fan. Like Sevan said, he's balanced. Furthermore he's an ambassador of CrossFit. I introduced myself to him briefly following a free Saturday WOD in Zilker Park (we were in Austin on vacation, I had no idea who he was other than the guy running the WOD) and he gave me some of his time and encouraged me to pursue my dream of affiliating. CrossFit Central has set the bar pretty high for affiliates. Best wishes JT and thanks!

Mike Alley- GetBuiltChattanoogaCrossFit

30/M

110-121-132-143(f)-137-143(f)-143(pr)
Nice!!

I cant find the answer to this anywhere: Is this standing or sitting? And are we supposed to use dumbbells of the barbell?

25/m/5'7"/165

115
125
135
145
155
165 - f
160
165 - PR'd

"or" the barbell is should say.

Standing or sitting shoulder press?

No PR's today but happy with how it turned out.
all weights in kgs:
20 x 10
50 x 5
60 x 2
65 x 1
70 (f)
65 x 1
67.5 x 1
70 x 1
72.5 (f)
70 x 1

Post: Power Snatch @ 60kg x 3

Bodyweight BS (84kg) with a running clock, 1 in the 1st minute 2 in the 2nd minute....etc....
1 to 9 + 9

All the talk about the BS reminded me of this WOD I saw Brian Mckenzie, Jon Gilson and Carl do at the Running Cert. (Of course they did it @ 100kg.) This was my first shot at it so I stayed with bodyweight but it is definately a good one if you're looking for a MetCon BS WOD.

Ready for the rest day!!

# 82

"i thought a burpee included a pushup" -

And now that you have seen the 3rd fittest man on the planet do them, are you going to defend your position or learn something new ?

It sounds naive to hear people critique JT, when just about everybody knows that he obviously chose to do the burpees exactly the way they came out.

How about you question him, rather than critique him ? Cause he is in the KNOW... NOT YOU.. remember, he competed in the games, he put himself on the line and he allowed us to film him (for all to see).

A few hours later he did Helen, Chest to Bar Pull Ups.. I don't think any of you will be saying "that is wrong" when that video comes out.

If you want to do strict burpees then do them, that doesn't mean you can't learn something new.

m/197/37

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

Rx'ed!!! (Broomstick, roughly 3#'s)

1-arm Shoulder Press, w/DB (in #'s), 5-5-5-5-5:

50-60-65-70-75

man my shoulders are weak. and not just from the last 2 days.

85
95(f, more of a push press)
95
105
115(f)
105
110(f)

28/M/140

65x5 w/u

95
105
115
120F
115
115
115
120 PR!

95/5
115/3
125/3
135/1
145/1
150 fail 2x
145/1
140/1/1/1
125/3

PR is 160#, gradually working my way back.

Did some DL work 275x5 followed by 50 double unders. Really need to start attacking the exercises that give me the most trouble.

115/125/135/130/130/130/135 PR
Heard something pop on the last rep...may be out for a bit.

#142 Esty

the folks with their arms crossed in the video are crossfit affiliates in town for the Affiliate Gathering that Crossfit Central hosted. know the facts before one opens thy mouth..

Sevan, it's nice to see you have Jeremy's back. Also, for the individual (PB) who decided to make Lance Cantu's url on the games site as offensive and disrespectful as you could be... You could have at least shown some class and changed it. Lance is right up there with Jt as an athlete and as a stand up person, plus he fought in a war for the last 4 years for YOU could workout for a living! If you were a REAL man you would contact Lance personally to apologize for your lack of consideration for another persons feelings... I have wanted to comment on this since Lance was showcased on the games site, but I wanted to make sure I didn't stoop to your level of childish behavior.

Shoulder press always weak for me. Numbers have been raising lately but I suspected form (partial push press) so concentrated on strict shoulder presses today... and lost 15# off ability!

95
115
120(f)
120
120(f)
115
115
115
120

The burpees we do in martial arts class are with a full pushup and we expode as high as we can on the jump. Perfect the technique then pick up the speed and the power will come.

Re: Burpees

If you are in a competition (CF games), you want to do them as fast and efficient as possible, I think JT does them really well, he is fast but he doesn't belly flop, he looks tight and smooth, compared to the video a few days ago of belly flopping and hands over forehead bent over etc.

I'm sure he also does them strict at other times (squat down, kick legs out, push-up, kick legs forward, jump 1+ foot with hands behind ears). Obviously this has training benefits and adaptations, but if you are trying to go as fast as possible doing them strict will be slower.

It's like pull-ups, there are benefits to dead-hangs, kipping/butterfly etc.

M 34/140/5'7"

95-95-95-105-105-105-110

145pr

Still taking it a little easy after my health issues. I am sticking more to form these days.

I have always been week on shoulder presses.

115, 125, 125, 125, 125, 125, 130

I started as heavy as I could. Also, there was no way I could do more than 130 today. No failures, but came close on the 130 attempt.

I also worked on thrusters and push presses.

100% BELIEVER IN CROSSFIT . . . BUT what about P90X? People ask if crossfit is similar, what should I tell them? Have never tried P90X, but would like to know the benefits & drawbacks of crossfit vs p90x? any thoughts?

way to go jeremy. i like that video. crossfit games producing the fittest person on earth? "i say hell yeah."

as for the workout, i'd say it's a great balance between technique and intensity. let the burpee police try to beat that time with perfect form.

Ready for this WOD!

135, 145, 155, 165, 165, 170,180f

First post. Not going to impress anyone, but I did it:

95
115
120
125
125
120
120

F/25/5'0"/122lbs

we have a 26lb ladies bar, so that's why these numbers are not "round".

66
76
81 Fail
78.5 Fail
76
78.5 Fail
78.5 Fail

The 78.5 attempts were with a 2.5lb plate on one side only. A little weird, but my right shoulder tends to fail before my left, so I thought it might work... turns out no.

m/39/158
135
155
175
180(f)
180(f)
175
175

So does Crossfit have an official definition of what a burpee is?

Does it include a push up? Does that push up include the negative, so that people can't "flop" onto the ground?

I view the "flop" as something similar to a kip. You're moving your body the same amount of distance, but the flop allows you to do it faster, more efficiently, and using your whole body.

I think standardizing the jump at the end of the burpee would be a good thing to look into. Either make it a low standard: you only have to jump high enough to have your feet off the ground. Or make it a standard that can be applied universally similar to chest-to-bar: the only thing I can think of is make the jump a tuck jump. People are different heights, so having them touch something over head would be complicated. So would judging exactly how high a person's feet come off the ground.

This would make burpees suck even more, but making the jump a tuck jump (pull the knees to chest) or making the jump a box jump seems to be a fair standard.

135-145-155(F)-150-150-155(F)-150

165(PR) last time, I'll have to blame yesterday's WOD :P

Pull - Up / Squat Snatch WOD - 13:48

SDHP / Ring Dip WOD - 16:34

Not happy with either time, Shoulder press tomorrow.

65
75
80
80
82.5 miss
80
80 miss

There is a burpee demo video. Looks like it should include a pike with a jump and a clap at the end not a frog flop with a half jumping jack.

115
125
135
140 Fail
135
135
135

100 Forearm curls, Calf Raises and Leg Lifts

"4 months ago I had a huge opiate addiction... I have not touched an opiate in 4 months sense I started CF! changed my life..."

Comment #94 - Posted by: 4rmTexasNewbie at April 28, 2009 2:21 AM

Epic post!!!

145
145
145
145
145
145
150 (pr)tie

85
95
105
115
125
125
135 PR

CFWU

Shoulder Press 1-1-1-1-1-1-1 reps
95,115,125(F),120PR,125PR,130(F),130PR

Last time from the shoulder press, push press, push jerk workout: 75,95,115,120(F),120(F)

Cash out:
1000m row 3:38.6
500m row 2:13.0

Why is everyone so angry at the burpees? Chest to the ground and then up. #82 doesn't it include a push up? Tell me how you get your chest off the ground in that bottom position without pushing up? That beast of a workout in under 4 min. Give the man his props.

Comment #107 - Posted by: Stephen M/26/5'9"/136

Dude sleep and recovery are almost more important then the workouts.

I find as i get older i require more recovery time per body part then I did in my college/powerlifting heyday.
At least 8 hours of sleep, Zone diet and don't be afraid to take a cycle (or even 2) off if you need it to refuel the tank.

When you are in a constant state of fatigue or disrepair you open yourself up to more severe injuries. You absolutely gotta commit to sleep. For me it was deciding that late night TV wasn't worth the drop in performance or the increased risk ov injury. My wife thinks I'm an old man cause I'm asleep by 9pm... LOL!

Of course, pride being what it is, I didn't have this epiphony until after I had 2 shoulder injuries and a hip injury all caused by by bad for brought on by fatigue and a lack of recovery time.

Remember crossfit is sometimes humbling and we often need to check our egos at the door and train smarter instead of more.

Good luck, train hard, recover harder! :)

135
135
140
140
145
145
150

* 20 B.E.'s and 20 abmat S.U.'s between each attempt.

Lauren/site moderator
both of my posts for the last 2 days have not made it to the page.
Help?

F/50/5'6"/135

65-75-80-82.5-85(f)-80-80

Andy,
there are many WODs that incorporate body weight bench presses, pushups, burpees and dips, all of which incorporate the chest in a functional way.

It is a different mindset then bodybuilding or powerlifting. I may be wrong but I believe there are actually very few situations in sport or military or law enforcement ops that would require you to push an excessive ammount of weight in a bench press or Db flye style. Most of the time you are pushing your own or someone elses bodyweight and you don't have a flat bench for support. just my 2 cents...

Another Zone/Paleo question:

I have been Zoning for a few months now, but have recently noticed a lack of energy and improvements in my workouts. I have felt great besides this, losing fat/building muscle, lots of energy and no moodiness throughout the day. Because of my crappy workouts, it was recommended to me that I try to go more Paleo. I don't eat any grains or starches, but I do eat some cheese and lots of fruit, so I am attempting to replace the cheese with lean cuts of meat and replace some of the fuits with veggies. Today is my first day and I feel like POOP. I feel like I am going through the same thing I went through when I first started the Zone when I was detoxing from the crack. Tired and very irritable. Has anyone else experienced this? Normal? Do I need to be doing anything different? Also, I am currently eating 3x fat as well. Thnaks to anyone who can help!!!! I really appreciate it!!!

Jen

m/41/160

1. 115
2. 125
3. 135
4. 145 PR
5. 150 PR
6. 135
7. 135

M/22/235#/6'3"
135
155
185
195
205
210
215fail

16:48

21-15-9
70# snatch
CTB J pull ups

Going at ~85%. Squat was nice and deep on catch. Held each for about 2 sec. Been awhile since I have done these so it was a bit of a mental challenge. All was interesting after yesterday- I am getting nice and sore…and love that!

Will see if I can squeeze in the SP before yoga tonight.

Nice to see you around s’more! :)

Erin

M/43/185#/5'9"
Warn Up - SP 95x5, 115x3

SP
135
155
175(f)
170
175 PR!!!
175(f)
165

nothing like a 1RM shoulder day after ring dip, SDLHP, and snatch days... ouch!

56x7, 75x5, 106x2, 116f, 116, 118.5f 115, 120f, 125f, 125f (PR is 130)

was going to do 10 muscle ups after this but my shoulder quit on me as soon as I got into my first deep ring dip position. Rest time!

I dont know if its "legal" but on every rep ,I did 1 push press and after that I did a good formed shoulder press (just felt like I needed some tension to shoulders to make good shoulder press)

1x50kg
6x1 55kg was HARD after yesterdays wod.

24/m/175

Still plsying catch up: Did yesterdays WOD.

Sub'd ring dips for bsr dips

time 12:53

125 135 145(old pr) 150 155 160(pr) 165f 165f

my shoulders are cooked

That video was amazing and Jeremy's Burpees! WTF. He was getting about an inch off of the ground. Do those really count? Sumo Burpees.......

admittedly used a bit of legs to get the bar just off my chest.

105 / 115 / 120 / 125 / 130 / 135 (f) / 125 / 125

M/28/6'4"/175

75 / 85 / 95 / 105 / 115
95x5
85x8 (hitch in middle of press)
45x10 slow negatives

Jealous of you guys getting BW and higher overhead press, that is an awesome benchmark of strength and fitness. My best is 83%, so I can either lose 10lbs of fat or get stronger. I might try doing some 3/5 rep sets breathing at the top (stretch reflex at bottom), never tried it before, I've always breathed/dead stop with the bar on the front delts each rep.

m/35/213/5'11

A.M.
2.7 mi run @ 23:42

P.M.
WOD
135-145-150-155-160(pr)-165(pr)-170(f)

Leg Press
5x10: 180-270-360-450-360 (+weight of sled)

140 150f 150 155f 155f 130 130. About 20 lbs. under my PR. Worthless today.

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

1. 115lbs
2. 120lbs
3. 125lbs
4. 130lbs(pr)
5. 125lbs
6. 130 (f)
7. 125lbs

JAKE 25/m/175

135-145-155-165-170-175PR-180PR

CARLYE 21/f/128 - first time with max load shldr press

25-35-45-50-55-60-65

followed by 21-15-9 of:
15# OHS
Jumping pullups

time - 4:57, PR by 24 seconds

cfwu x2

45x8, 95x6, 115x4

135, 145, 150, 155
160F
160, 165

Last two attempts weren't pretty but I got'em fair and square

Taking cycle off. Refer to previous compare to date

Miller #174

Generally, P90 workouts are long met-con workouts designed to make you have more endurance and look better. It leaves out intensity and strength (besides the strength it takes to move your own body around). They're not functional but are effective if you want to be slim, cut and have endurance. It leaves out a lot of Coach's 10 characteristics of fitness.

m/30/5'10/205

135
155
165
170
175
185
195(f)
190(f)

45,55,65,75,85,95,105

3 sets inch worms
3 sets iso-ballistic pushups

M/24/78kg

50-60-65-70-75f-70-70

No Pr this time:(

135
146
151
156
161
166 little dip n drive
166

as rx'd

yesterday:

5 Rounds

21 SDHP's (#95)
42 bar dips

21:19

Did anyone sub 63 dips for 21 ring dips???
If so, how long did the wod take to complete?

M/41/6'3"/229

95
115
125
130
130
130
135(F)

175x1x7

43yom / 148

135# x 1
145# x 1
150# x 1
155# x 1
160# x 1 (PR)
165# x 1 (f)
155# x 1

Then for cool down -
135# x 3
95# x 15
45# x 25

M/49/151/1-1-06

CFSB "b" Front Squats

45 x 10
95 x 5
135 x 5

155 x 3
170 x 3
185 x 3 (PR)

High Rep Back Squats 145#
12-9-6 unbroken

Ran out of time before met-con; parents in town.

F/37/125
Shoulders totally smoked from last 2 wods- gave it a go anyway!
65
75
80
85
90(f)
90(f)
85
oh well!

#94 4rmTexasNewbie:

Good on ya, Brother! Welcome. Don't be a stranger. It's good to have you here and we are very happy for you.

Welcome aboard. Fasten your seatbelt.

First post, third WOD. New to CF.

M/38/209, 5'11"

I have never done standing barbell press. I usually do seated dumbell, so this was a first for me in many ways:

Run 12 minutes, then CF warmup one set, then:

95
105
115
125
135 (fail)
135
140 (PR)
Fail on set 5 was due to poor form I think.

AaronV #32 and others re: Back Squat

It's really an interesting question, I agree. Shooting from the hip it seems to me that it is so technique dependent, and that it is so important to do it correctly for both safety and benefit, that it is not included for that reason alone in the high speed/high intensity met-cons on the Main page. We must remember that the Main page is for "all comers", and the may influence this as well.

Peepleplus, Coach was called out this year on something that is very near and dear to him, his new three-dimensional definition of fitness and health. There were several bilateral conversations that occurred where there was sincere, cordial, and respectful questioning occurring, and in the end there was some continued disagreement. No fire. No flaming. It is not in the questioning but in the MANNER of questioning. Good faith questions such as AaronV's eventually beget good faith answers.

Re: JT's "burpees": For training effect one strives to do the movements as strictly as possible, for the most part. For competitive purposes (and it appears that JT was using 2008 Games' rules) one follows the published guidelines and goes as fast as possible. QED.

135, 140(Fail), 135, 137.5(Fail), 135(Fail), 115, 125, 130.

I'm stuck at 135 as a PR on my Shoulder Press. I suppose I should be moderately content with being at 77% of my Body Weight, but then I wouldn't be doing CrossFit right?

41/M/148

as rx'd

135
137
140
140(f)
142
142(f)
140

changed it to push press.
1x7 with 135lbs.

m/37/195
135
140
145
150
155(f)
155
160(f)
150
150

I don't count the failures as I want to get 7 clean successful reps. I tried to do ring dips after...forget it!!!

Patrick

135
155
175
185x3
195x2
205
210(f) haven't shoulder pressed in months, but would've been a PR
195

m/27/6'4"/185
my first wod:
95
105
110
115
120
125 (failed)
120 (failed)
115

I have a long way to go, I know. Gotta start somewhere.

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

Decided not to push for a pr and instead go for a higher number of heavy singles. 145 was the weight du jour. Should have started heavier.

Warmup: row easy 4 min., Tabata row 8x20:10 sprints around 1:35; dowel snatch drills; thrusters w/empty bar; 3x10 HSS w/empty bar; BS 3x5 205-225-225; SP starting at 95 working up to 115.

Cooldown: 10 minutes rounds of 5 pullups, 5 dips starting every minute; foam roller.

M/31/6'3"/200

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

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

M 45 5"10"/202

as rx'd

125
135
145
145
155
165
165

#197,
Jen,

are you eating a 2 block Zone snack 30 minutes prior to your workout?
I found the timing of this pre workout meal to make a huge difference in my energy level during the workout. The idea is to reset your hormone levels so you have maximum energy for your workout.
If I eat too close to the workout I fingd my body doesn't respond well. Its like I'm trying to digest and wasting energy that I would normally need to complete the WOD. If I skip the snack, I have more energy initially but quickly crash.
For me, a Zone bar 30-45 minutes before works out quite well but we're all different... your mileage may vary.
Hope this helps.
-Sparky

Jeremy Thiel's a monster!
Compare his burpee form to the DL/Burpee WOD from last week. Those are burpees!! The thrusters were dead on as well.
Impressive.

M 37 225#

Can't figure out why I failed at 135 but could do 125 twice. Any ideas or tips to get around that?

115
135
145- fail
135
135
135- fail
125
125 x 2
125 x 2

Loads:

115
125
130 (f) -- bad starting form
130
135 (current PR)
140 (PR)
145 (f)

Happy to get 140, had no real shot at 145. Was feeling good at the end of the workout so I went to the pull-up bar and just cranked away to see how many I could get. New PR = 24.

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

27/5'6/160

Ok this was a bad day...first atempt as Rx 185# succed but my shoulder hurts a LOT then i thought 190, 200 no way it hurt to much...then i try to hit "freddy's revenge" hit one round with push press but i feel too much pain at the burpees...so last i hit

5 rounds:
5 shoulder press 95#
10 push press 95#
15 push jerk 95#

14:22 >=(

Even with that weight i had to go slow because the shoulder...DAMN!!!!

33 yom 220 bwt

modified crossfit football wod for warmup
12-9-6 of
45lb OHS
burpee pull-ups
time: 4:54

shoulder press
135/145/155/165/175/180/185(f)

28/m/5'10"/165

145
155
160
165 (PR)
170 fail
165 fail
160

Warm up: 800m, 20 pushups, 10 presses @ 75lb.

WOD: 115, 135, 145, 150, 155, 160, 165.

AaronV, I made up a nice little workout I mix in every now and then that's great for squats. Not too heavy, but more than your average "air squat" metcon WOD. My goal with it is to work up to never putting the bar down. With 95lb, for time: 25 jumping squats, 5 good mornings, 20 js, 10 gm, 15 js, 15 gm, 10 js, 20 gm, 5 js, 25 gm. Works front and back of the legs, back, and abs and really helps with explosiveness. Try it out!

s'more, glad you're back - let that shoulder rest bud - maybe get it looked at by a doc. Great effort on the workout.

28/m/65"/155lbs.

115,135,145,155,160(f),155,160(push press),155

Trying to get over the 155lb. shoulder press hump

155
165
170
170
165
165(F)
160

#147 MH

Wet-set two 20 foot 6"x6" treated posts into two 2'x2' x48" holes. Place them an arms reach from each other. Place a bar through the top connecting the two posts approx 10" from the top. Hang your rings from the bar. Can also be used for a rope climbing station.

Note: Not an engineered idea, use at your own risk, or have the idea engineered.

-------
29028 in 2015

#239

I can actually get my PR (145) twice. The problem I have is getting the first one started... once I that initial one up and going I can keep the momentum

Not sure why this is... can only tell you it is

170-175-180-185-195-205-210(pr)-215 for good measure.these were strict and text book,would give myself a pat on the back if i could move my shoulders!

I train at CrossFit Central so call me "bias" but WTF is up with the burpee police? Criticism is one thing, but his burpees were done efficiently and to the games standard. Since JT is preparing for the games, I'm having a hard time seeing the "criticism."

From such a usually positive community this is disappointing.

Jeremy: It was a stellar performance. As always, inspirational.

I'd really like to see how high some of the haters jump after repping out 135# thrusters like that....

95
105
115
120 (current pr)
125 (fail)
120 (fail)
115
115
105

m/28/170

95
125
140
145 pr
125
125
125
95x5

as rx'd

70kg - 70kg - 75kg - 75kg - 80kg - 85kg - 85kg

step to 90kg would be to big.... 85kg was my max...

135
140
145
155
160
165f
155f
145

"used a bit of legs to get the bar just off my chest."

Comment #207 - Posted by: ryan william/m/25/5'10"/160 at April 28, 2009 11:02 AM

= Push Press 1-1-1-1-1-1-1

95
95
95
95
95
105
110

Srict press
185,196,207,218(miss),207,196,185
2min rest

155
185
190(F)
190
195(F)
195(F)
195(F)

Warm up
shoulder press 1x1x1x1x1x1x1
only had 135lbs
so did 95x15
115x5
125x5
135 4sets x 3
115 x 15
30 min abs

M/36/67/244

W/U: 3 x 20 squats, 20 push-ups, 10 ass't pull-ups.

WOD: "Michael" as rx'd. 40:00 +/- 2:00. Ate up a lot of time on the back extensions (multiple broken sets) and transition to/from treadmill (2 floors up at my gym).

39M 6'2" 220

115
135
135
155
160
175(push press)
155

Pretty surprised with the results, hadn't baselined my shoulder press in awhile.

When I used to play D&D I could roll a 16 sided dice and swap some spell points for strength and vice versa. Anything like that in Crossfit? I'd like to swap some of my shoulder press ability for getting better at pullups.

4/28/09
CFWU X3

WOD:
Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards

Time = 9:08

WOD 2:
Deadlift
1-1-1-1-1-1-1
60-65-80-95-100-105-110

JD Roper
Pickens High School
BlueFlame CrossFit

I just had to comment today. I've been doing crossfit since August of last year. I love the workouts and lately have been doing the Crossfit Football stuff. Today's WOD on the CFFB site was 135# OH squats. I decided that there are two things that I need to work on in CF: OH squats and handstand pushups. Today I did static hold handstands for time and it is the first time in my 50 years that I've ever done a static hold handstand.

Since I've started, I've done OH squats (first time), static hold handstands (first time) and I ran a 10K (first time). Anyone in CF land who is less than 50 years old and hasn't done any of these, well, rest assured you're never too old to learn new things! All I did today was work on OH squat form and those handstands and had an awesome time in the gym!

M/29/6'1/180

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

Warm up
7.5 hours of laboring outside in high 80 degree temps....followed by
bar*10
95*5
115*2

BEGIN WOD
135*1
140*1
140*1
145*1
145*1 - had to use a slight knee bend to get this up so technically a FAIL
140*1
140*1

As rx'd

Warm-Up

1 - 60 kg
2 - 60 kg
3 - 60 kg
4 - 62.5 kg (fail)
5 - 60 kg
6 - 60 kg
7 - 60 kg (fail)

m/26/6'2"/230

135, 140, 145, 150, 155, 165, 170

My favorite quote."Pain is weakness leaving the body.

m/35/6'/165

85(f)
75
80
85
90
95(pr)
100(f)

I got my first muscle-up today. Woot.

115,150,170,180f,180pr,185f,170,

finally got 180 after alot of trys.

95-115-125-130-135-140-125

1 - 115
2 - 135
3 - 135
4 - 140
5 - 145 f, 135
6 - 135
7 - 140 f, 135

M/41/5'11"/185

95
105
110
115
120
125 (f)
120 (f)

m/24/6'3"/202

2mi cardio

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

155(F)
145
145
150(F)
150
155(F)
155(F)

Thanks to those who speculated with me as to why back squats aren't included in main site metcons. Looks like we've got some good thoughts, but the straight out answer I was hoping for will have to wait til coach addresses this himself, if he ever feels the need to. Until then I'll stick with main site programming for the most part while trying to shore up my flaws with additional work.

Happy crossfitting.

Damn, that was bad-ass Jeremy! Good luck at the games.

Aaron, #252

Don't take it too personally. Few would say that those were the most aesthetically pleasing burpees that were ever done, but they were within standards, and he got a monster time. No one is criticizing him personally or his fitness, it's just a reasonable debate about what standards for burpees are and perhaps should be.

An appeal to him being fitter than the haters is nonsensical. Most of the coaches out there instruct athletes that are better than the coach at some task. Does that mean the coach can't criticize them on that task? The mainsite videos are there to instruct, inspire, and incite discussion. This video clearly does all three.

M/36/5'09"/160

w/ strict form:
155
165
175 (f x 2)
165
170
185 (f x 2)
155
165
175
(Average weight – 164.285 lbs.)

http://www.mmaweekly.com/blog/2009/04/espn-highlights-of-kyle-maynards.asp

SHOW KYLE SOME LOVE AND SUPPORT!!!

CFWU x 3 still scaling. 10 back extensions, 5 pull-ups/dips

65/70/80/95/105/115F/110 (tied CFT best free weight overhead)

cool down 5x45+1 squat+1 Thruster

M/30/70"/190

120, 125, 130, 135, 140, 145, 150, 155F

1- 145
1- 145
remaining 5 at 135

last time best was 145 3 times

95-105-115-120(f)-120(f)-115-115

135-140-145-150-155-160(f)-160(PR tie)

50kg 55kg 60kg 65kg 70kg 75kg fail 70kg 70kg
*Need to remember deep breath before the push

135,145,150,155,155,135,135

m/21/150/5'7

115-125-135-145-150f-145-145-150(tiny spot)

S/f

38/m/5'11/163

83#-93-103-113f-108f-108f-108f
added 83# SP, 5 reps to the end
I felt just aweful, my lower back, chest and shoulders all hurt from yesterday.

135 for 3
125 for 7 more

kudos to the man who changed Lance's url on the game site

wod for today

NORCAL WOD

500m row
30 burpees
10 165 c/j
6:30

jerks are improving

145,145,145,150(f),150(f),145,145

Who knew 5 lbs could make such a difference?

Note to self: arched back a bit too much with some of these reps...

145
150
155
160
165(F)
160
165(F)

m/19/6'4''/190

squat 5x4 @ 190
bench press 5x5 @ 185
30 c&j in 15 mins @155#
(2 on the top of the minute with a continuously running clock)

m/41/5'7"/150lb

135
140
145 (pr)
145 f 135
135
135
135

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Shoulder press 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2.

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

Compared to 081201: same weights, 4 minutes rest per set.

#278 Richard-

It takes much more than a few internet posts for me to take something personally.

To clarify, I didn't say someone can't or shouldn't criticise. That's why its called the black box. Cirticism (read: constructive feedback) is necessary for improvement in any endeavor.

That being said, I have yet to read much of a debate on burpee technique today. JT performed to the games standard. Period. His chest hit the ground, he jumped off the floor hips open, and his hands were overhead.

So the only valid criticism can be that he didn't jump "high enough." That's pretty subjective for a competitive standard.

loved it!!!

CrossFit Warm Up

Warm Up Sets for Shoulder Press
10 x 45
8 x 65
5 x 95
2 x 105

W.O.D.

7 sets of 1 with 115 lbs

185lb for all seven.. one minute rest

95,100,105,110,110,115,125(f)

Not feeling it today. Shoulders appear to be toast after snatch and ring dip wods last couple of days.

Press 7x1
155.155.155.160.160.162.165.167m

stop S 5x5

3 rds
30 su
30 bk ext

easy day for left elbow

As for my comment on wanting to see haters jump higher after repping out 135# thrusters like JT...

That was purely an insult. I guess I slipped it in as the parting shot to my comment #252 because I'm just not that classy ;)

as rx'd:
115/125/135/140/145(pr)/150(f)

then

5 rounds of
9 Hang Squat Cleans @ 155#
15 L-Pullups
=14:59 (pr by :52)

F/36/5'2"/108

as Rx:

45-55(f)-50-50-50-50-55(f)

btw: 156

95, 100, 105, 105, 105(F), 100, 105(F), 100

had to end on a success.

38M/5'10"/166#

Warm-up: 24-inch box jump, 50 reps (1:15); 17 ROM exercises; CFWU 1x15; Burgener warm-up.

As Rx: 55-65-75-85-95-105-115.

Cool-down: 145# bench press, 19 reps; PNF of hamstrings and shldrs.

Kept this light due to a L-shldr injury. Each rep hurt, so I probably shouldn't have done anything with that shldr.

135
145
147.5
150
135
135

135-155-175-185-195f-190-185

43/171

115-135-150-155-160-135x3

as rx'd

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

i think i should've gotten 150, but i think I took to long warming up. Oh well, next time!

60-65-70-75-80-85(f)-80

Perhaps a little ambitious hoping for 85...another day:) I'll have to settle for a PR match today.

m/42/184

115-115-115-115-105-115-120

135x3

155
185 Ties PR
185 fail
185 fail
185 fail
170
170
170

135 max reps, 8

30/m/225/6'2

135
165
185
185
185
185
185

I wanted to do a little more...don't get me wrong, that was tough for me, but I was scared to try any more weight without a spotter. I've been sick for the past few days also. Missed Sunday's and Monday's workout. Going to try and make one of them up tomorrow.

Week #2 of Crossfit and loving it. The videos are motivating as hell. Can't wait to be in better total shape!!! Thanks coach!!

Finally...after almost 6 months of plateau, I increased my PB this morning

1x50kg
1x55kg
1x57.5kg(old PB)
1x60kg (PB)

Stopped at this point as I had asked my body to do something it had never done before.

Then did 4 sets of low weight cleans for technique practice, did some kipping/swinging practice and did 5 sets of lower core stability exercises to try to fix my frickin lower back

M/31/172

Dropping weight quickly, but eating like a mad man. Can't understand why, Im not trying to lose weight!!!

Shoulder suck, so thought I'd try this

95(5), 105(4), 115(3), 125(2), 130(1) 135(FAIL!)

Losing strength too, what the F!

got up to 155 lbs.
same as last time

135
145
140
145
145
140
140
140

Day 2 after a two months off

WOD yesterday as RX'd 28:01

Today 135 for all 7, failed at two attempts for 145.

As Rx'd

95, 105, 115, 120, 125(F), 120, 115

My sets were as follows:

40 50 60 60 60 60 65 (kg)

I was failing on the last couple sets so left last set till after I did:

5X5 40kg shoulder press to front squats
3 sets biceps curls
3 sets incline hammer curls + X reps for brachialis muscle

Then cranked out last set of shoulder press and got the 65 really easily.

Turns out I'll never underestimate the importance of a good warmup to improved performance in the wod. I didnt warm up enough initially.

Never give up, never surrender!

- Ryan, Johannesburg, South Africa

115
120
125f
120
120
120
120
121f

135
155
155
165PR
165
165f
155

46/M/6'/185

SHOULDER PRESS:

125
130
135
145
150
155
160 X 3 FAILED ALL ATTEMPTS

ALL WERE FLAT FOOTED NO PUSH STARTS.

BLACK

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

As Rx:
160-170-170-170-170-170-160

15 ring pull ups
45 x 5
Began:
60
60
65
65
70
70
70

40 minutes of interval/incline running

135, 155, 165, 175, 185, 195, 205

After. 185 triplet shoulder press, push press, push jerk
155 triplet 2 press, 2 push press, 2 push jerk
135 triplet 3 press, 3 push press, 3 push jerk

2 sets of each

M/31/190

140
140
140
140
140
140
140

A little light but 140lbs. is all the weight I can fit between the floor joists overhead in my basement gym.

145
155
165
175
185
195
205

M/38/6'2"/208

As rx.
95/115/125/135/145/155/165(f)/160

Like others posting today, my shoulder wasn't going to like a heavy day(I use the term 'heavy'loosely with referring to the weight I can press)So I copied someone else's idea and attempted the following:
Five rounds for time:
5 Press
10 Push Press
25 Push Jerks (behind)
95lbs

My shoulder was really barking at the end of round four, so I packed it in for the day.

Warm up then
SP 1-1-1-1-1-1-1
185-195-200PR-205F-205F-195-195-200-195

then
seated DB press: 60x10,75x10,85x6,95x1
also did some shrugs, lat raises, curls, tri ex, ab machine 15x3

later,
b
m/32/5'8-1/2"/178

115-120-125-130-135-140-145(f)
135
about the same as last

135, 145, 150, 150, 145, 145, 145

warm ups then

165-175-185-195 F- 185-185-185

3 x 5 with 135

Far form my 210 PR (3-4 years ago) but far from my previous BW. Strength will get up but BW will not !

m/31/5,8/184

80-90-95-100Fail-95-100Fail-97.5

screw allergies...i feel like i am thirsty constantly no matter how much water i drink, hopefully my strength catches up to what is was a year ago

m/25/5,11/165of fat

Warm ups, a mile run, then:

115 & 10 Pushups
125 & 10 Pushups
135 & 10 Pushups
135 & Planks / Knee Raises
135 & Planks / Knee Raises
145 ( PR ) Planks / Knee Raises
155 - FAIL)
135

For some reason, I want to go back to the gym right now. I feel like I should have done more.

135,145,155,165,175,175,175

BWT:190
warm-up 30min bike ride
65
70
75 I did a push press, so F
85 same thing
75 relized what I was doing, was good
80
85 F 80 succeed

24/m/73"/191

135
145
155
165
165
175f
155x3

34yom / 219lbs

95-105-105-105-105-105-105

145
155 f
155 f
155 f
150 f
150 f
150 f

did Helen today since i missed her the last two times...set a PR today-6:51...thats a 51 sec PR. And i finally hit my goal of breaking 7 minutes!!!

95-115-135-140(f)-135(f)-135-140(f)

20/m/158/5'9

D
@ home
85
99 (shooting L shoulder pain)
99
104
109
114
119

M/22/175/5'11"

115
120
125-(old Pr)
130-Pr
135-Pr
145(f)
140-Pr

Surprisingly felt good even though yesterdays WOD was hard core.

M/32/184/5'11"
125x3
135x3
145x3
155x3
165x3
175x2
185x1

Increased 30lbs from my best of 155lbs 3 weeks ago!

85 pounds this one

M/34/6'2/200

135,145,150,155-PR

160-F, 145, 150

we all know the current burpees standards and also that there can be more that 1 standard for a mvmnt(eg chin-over vs chest to bar pullups)some people Rx a 12" jump for their burpees and thats cool. A 1" Jump is still functional mvmnt, just state the standard used for each Rx so apples can be compared with apples.

Its clear from the the vid what standards JT was using and he had Lance watching and counting reps for him as well as 2 cameras catching everything. If you want to do it with 12" or broad jumps, cool. Set up your bar and post your time and standards used and, if you have the stones, a video.

Also, it isnt a prequisite that all form must be perfect for a vid to feature on the main page. if you want to see flawless form go to the demos page, personally i tuned in to this vid to see JT throw down and push the pain barrier as you'd expect from someone like him. I'd be dissapointed if he did everything perfectly, thats not inspiring, its boring. Form is a key part of crossfit, but so is intensity. Without it you're just another poser.

If youre at the games or doing a WR attempt its different. Form becomes essential in these situations, but you don't get to the games or on the start line of a WR attempt without seriously suffering in your workouts and missing a bit of form here and there. Strive for both.

you could just as easily argue that you shouldn't post videos containing 100% perfect form on the site because thay don't (and by definition, can't) display the required intensity for developing elite fitness.

I dont know JT and never will. i live on the other side of the globe but from where im sitting he's the real deal.

Looking foward to the Helen Vid.

M/25/140/5'11"

110
115
120
125
125
125
130(PR)Tried it and got it

M/45/5'11"/186--day 16 of 16 Block Zone Trial

No sleep; was driving. Not sure if this why I sucked today, although felt decent going in. On the good side ran into Olympic dude after WOD and he helped me with OHS, Front Squat and Snatch.

115
125 f
120
120
125f
115
120f

That was humbling, PR is 145.
CrossFit rocks.........no place to hide.
Thanks Coach!

m/27/5'7"/175

105
115
125
135
145
155(f) old pr
150(f)

10lbs shy of pr. Wasn't very focused.

M/23/6'1/180

145
160
165(f)
165(f)
155
155
155

Such a frustrating lift.

Nice post Andy Flinn. Well said.

145
155
150 X 5
At home

M/23/5'10"/200

135
155
165
175 (old pr)
180 F
180 F
180 (new pr) I moved grip out to shoulders instead of next to pecks to get the last one

115-120-125-130(f)-130(f)-130(f)-130(f)

The 6th rep was up 3/4 of the way... I fought it for ~15 seconds... not in me today.

m/40/220/5'11"

135/155/160/175(F)/165/170/170/175(PR)/180(newPR!)

75
80
85
90
90
95
97

1 - 135
2 - 140
3 - 145 (tied PR)
4 - 150(f), 145(f), 140
5 - 142 (using micro-plates)
6 - 140
7 - 140

Wanted a new PR but did not get it.

cfwux3 push ups-no dips.

Had to tread the shoulders gently today after yesterday's love.

45, 65, 85, 65x5 reps

gotta take care of my shoulders (yes, now it's both of 'em barking at me!)

M/23/5'10"/200

135
155
165
175 (old pr)
180 F
180 F
180 (new pr) I moved grip out to shoulders instead of next to pecks to get the last one

58/M/194 - 115, 125, 135, 150PR, 155F, 135, 135

48/F/125 - 65, 70, 65, 65, 65, 65, 70F

23/m/180
WUx1
135-145-155(pr)-155(f)-150-150-150(f)

M/29/6'4"/199

Strict Shoulder Press
Previous PR 125

115
120
125
130 pr
135 fail
130
130 fail

m/48/178

CFWUx1

Shoulder Press, 1-1-1-1-1-1-1 reps, 45/65/95/135/155(F)/155(F)/155(F)/145/135

Felt weak today. Put up 155 lbs on 090329, 090408 and 090410. Almost got 160 on 090408 and 090410 but could not manage to press 155 lbs today. The past couple of nights I have gotten very little rest (3 hours each night) - maybe this is why I did so poorly tonight.

Mama and the kids did the following work today:

Mama
f/50/130
Burpees, 26 reps
3:00

Brittany
f/11/65
Burpees, 35 reps
2:30

Luke
m/13/120
Manmaker Burpees, 10 lb dumbells, 25 reps
2:41

Luke also did the following 1 rep sets of shoulder presses: 45/65/95(F)/85/90/95(PR)/95(F)/95(F)

Way to go guys! Keep up the good work (and remember to get your rest)!!

28/m/185

105-115-125-135-137-140(f)-125

115
125
135
140
145
150
155
160

Warm-up: 5 minutes on C-2 rower

As Rx'd Shoulder press 1-1-1-1-1-1-1 reps

35/40/45/50/55/60/55

Able to get 60lbs up compared to 55 on last CFT done 4/11/09, so I'll take it.

F/59/5'6"/137

135
145
155 fail
150
150 fail
145
135

95
115
125
135
150
155
160(f)
m/20/5'7"/179
Crossfit for two months. Lost 20 lbs! I love it!

65
70
75F
72F
70
72F
65
Shoulders are toast!

65, 75, 95, 105(f), 100, 105(f), 105(f)

First time maxing on the press. I really wanna build my shoulder strength.

95/115/135/145/155/160/165(f)/160

Aloha,

Jordan

Scott m/49/6'/210

115-115-120-120-125-130-135PR

F/27/5'0"/108
65
70
75
80
85
85
85
These felt rotten, I started out with dead arms, and finished ugly. No PR for me this time (standing PR is 90 lbs). Thinking I need that rest day...

100
115
125
130(f)
130(f)
125(f)
125

2 mins b/w lifts
(incl rope: 100 singles, 5 dbls)

105
110
110
110
110
110
115

95
115
125
135
145 (x2)
150 (x2)
155 (f x 3)

Still can't get back to that 155PR. This cycle has me beat, I'm hoping part of it is just because of the soreness.

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

125, 127, 130, 131, 132, 133, 134
68,54), (14,12)

33/M/6'00/183

135, 145, 155, 165f, 165f, 160f, 155f

Weird day of shoulder presses. Right mindset, body wasn't up for it. Ring dip/SDHP fatigue from prior WOD?

Wrapped up the day with 8 x 1 min MMA rounds.

95, 115, 125, tried 135, 125, 125, tried 130 then 125, finished with 115

m/ 6'2/ 170 been out of comission for 2 months now just getting back to it

a question i have had on these for awhile is do u count failed reps or just the ones u complete

95
95
95
95
105f
95
95
95f
90x4 cause I was pissed I could not get the 95
I know you are supposed to count fails

all of you who have made comments against jeremy's burpees really need to learn more about crossfit, standards of rom, and how to not be internet warriors. We who understand these things are getting very tired of this nonsense. Which is why we rairly post.

shoulder press
135
145
155(f)
145
150(f)
145
150(f)

M/23/5'11''/205lbs

155
165
175
185F
175
175
175

60, 65, 67.5, 65, 65, 65, 65 in Kg's

as rx'd
135/145/155/165/175/180/185(f)

As RX'ed

75
75
85
85
75
75
75

40kg, 45, 50, 52.5 (PR), 55f, 55f, 52.5

1st time doing this:

50
65
85(F)
75
80(PR)
85(F)
75
70

135
135
135
140 pr
145 pr
150 (f)
140

cfwux3
400m 1:35
SP: 135,155,165,165,165,155,155
PP:3x5 135#
400m cooldown jog

SP

95/115/125F/125/135/140F/140PR

warmup with bar

115
120
125
135(f)
135pr
135
140(f)

Awesome day! Went up 10# since the last CFT.

since this wasn't a taxing workout I did FRAN after

8:07 - PR by almost 3 min. Love the progress.

M/58/275
Warm up: 100 minutes stairmaster

65-85-105-115f-110f-105-105

135 (f)
130 (f)
120
125
130 (f)
125
125

Shoulder Press 1, 1, 1, 1, 1, 1, 1.
Warm up:
PVC x 15, 45# X 10, 95# X 5

135, 140(F), 140 PR!, 145(F), 145(F), 135(F), 135(F). Then...

115 X 3, 115 X 3, 115 X 2 (F3), 115 X 3, 115 X 2 (F3), 115 X 3, 115 X 3.

M/58/5'10"/200

m/178/94/33
135(60 kg)
135
135
155 f - push press (70 kg)
135
135
155 f - 3 x push press
Don't have enough small weights.

M/32/5'6''/190lbs

185
185
185
185
185
185
185

SP:
95
115
125
135
145 Fail
145 Fail
115 x2
115x2

BP:
185
205
215 Fail
Should have only went up by five on the last set.

If you don't like the post times, stop looking atr the sight. Got to be liberals bitchin about that.

CFWU -pu's and dips
4 min. on arm bike at level 5
090427 (5x (SDLHP/ring dips x21))24:00

As rx'd

115
125f, 120
125f, 120
125
125f, 120
125
125f, 120

10x 20kg
5x 40kg
3x 50kg
1x 55
60
65
70(f)
70
70(f)
70(f)

Remember to take deep breath and hold!

m/27/72/190

115
125
135
145
155 pr
155
155

45kg
45kg
47.5kg
47.5kg
47.5kg
47.5kg
50kg

95
100
105
110
115
125 pr
130 pr

35kg
40kg
45kg
50kg
50kg
50kg
55kg F
50kg

m/25/74kg/1.80m

135-145f-140-140-140-140-140 different grip
45-55-65-70-70-70-70

125# overhead squat PR

m/42/162/6'

95, 115, 120, 125(f), 120, 120(f), 115 max last time=115

f/33/138/5'6"

55, 65, 65, 70(f), 65, 65(f), 60

135
135
155
175
185 f
175
175

m/31/5'9/209
135
155
175
180
185 (bad form)
185
190(failed,half way)

155/155/160/165/155/155/155

m/30/6'4"/313#

135
140
145
150
150
150
155 (f)

TDY, headache, stomach virus...struggled

CFWU x 2
115# x 3 warmup

135
135
145
135
135
135
135

OUT!

1 - 95
2- 105
3-115
4-125
5-125
6 130 failure
7 130 failure

1 95
2 105
3 115
4 120
5 125
6 130 failure
7 130 failure

M 68"/165/40

Lost ground here. Sore from all those dips yesterday?

105.5/111/116.5/fail @ 111; 100/94.5/94.5/94.5

Then a bunch at 45# to work this weak spot.

22/M/5'6/180

as rx'd
125,145,155,155,160,160,160

28/F/105

45 lb x 5 warmup

55
60
60
60
60
60
60

50kg
55
60
65
70
75 fail
70
70

Warm-up. 105/110/115/120(PR)/125X/120X/115.

m/32/5'9"/169

120
135
140 (fail)
140 (fail)
135 (fail)
135 (fail)
130 (fail)

Had a great day today, felt really good! NOT, tired as hell and had nothing in the tank

f/26/106

65-70-75-80-75-75-75

80 matches my PR, but twas not pretty so I dropped back to 75. I am glad to still be in the 75-80 region as for a long time I couldn't get past 70.

M/19/5'11"/165lbs

75
80
95
100
105
110
115 - f

30 yom, 185 lbs

145, 145, 145, 145, 150, 150, 155 F

f/33/108

55-65-70-75-80

M/6'2"/212/22

95 lbs
115 lbs
125 lbs
130 lbs
135 lbs
140 lbs fail
135 lbs
95 lbs burnout- 6 reps

135
145
155
165(f)
165
165
165

Not getting any stronger with these. Slight dip with start, not as strick as I could be with form.

33/M/180

125
145
155
165
175
180F
175F

m/26/170/5'10''

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

Finally got body weight on the SP!

Holy! Shoulders were just shot!

155
160(F)
155
160(F)
155
135
135x2

PR is 170, 15lbs off today, shoudlers are welcoming the rest day.

cfwu x 3

185
185
195
195
195(f)
185(f)
175
175

105
125 (F)
120
125 (F)
120 (F)
115
115

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

31/m/165

WOD:
95 lb.
115 lb.
125 lb.
135 lb.
145 lb. PR
155 lb. F, bad form, more resembled a push press than SP
145 lb. F

135 lb. Had to do this one so I could finish with a successful rep.

Never been challenged to find my one rep max with SP before, so this was fun and challenging for me. I traded yesterday's WOD for about 90 min of combatives training, so I wasn't completely gassed for today. But then again, 90 minutes of ground work proved to be quite taxing also.

F/25/128

30
40
45 failed
40
40
40 failed
40

M/35/187

135
145
155
165
175(Failed)
175(Failed)
165(PR)

M/48/6'/185

135 x 4 w/u
165
170
160
165
170
175
165

My shoulders are screaming!!

70kg, 70kg, 75kg (fail), 70kg, 70kg, 70kg, 70kg

How much rest between reps on average? Just curious to see how I compare.
Thanks

135
155 (fail)
155 (fail)
145
145 (fail)
135
135
135
145
145

Felt like I could have done more, seemed lower back was limiting, so probably need to work on form, so
did three more 135 one rep
then 3 sets 9 reps ea @ 95lb

115
125
130
135
135
140 (fail)
140 (fail.... soon though)

135, 145, 155, 160, 165, 175f, 170
Then did a 20 minute bicep workout.

M/34/6'/200 lbs

Warm up with thrusters (45# bar)

120
120
130
130
140
150 (had to add a bit of a press)
150 (had to had a bit of a press)

SO nice out today, did a modified run set instead:

For time:

1600 meters, 21 pullups, 21 dips
1200 meters, 15 pullups, 15 dips
800 meters, 9 pullups, 9 dips

all pullups kipping, all run on a measured track:

total: 16:45

CFWU x 3
Burgener Warm-up

Shoulder Press Warm-up: 5 x 95, 5 x 135

WOD:

1. 155
2. 155
3. 165
4. 165
5. 175
6. 185
7. 185

M/39/6'1"/245

M/30/6'3/185

95
115
125
135F
130
135F
125

125-135-140pr-145(f)-135-140-145(f)

m/29/73/181
95-115-135-135-125-130-130

Shoulder Press: (lbs)

70-75-85-90-100-110-125(F)-120

Shoulder Press max out at 40 lbs.

48m 5'10 201

Warm-up:
95x6
1155x4
120x2

135-145-155-165-175

27/m/6'/175

Shoulder Press:

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

M/26/6'1/175

45 x 5
75 x 5
95 x 3
115 x 1
125 x 1(f)
120 x 1(f)
120 x 1(f)
95 x 1
115 x 1

Post-WOD: 1 Mile Run, 5.57

CrossFit is so fickle. Usually, the problem on Press is getting the bar from the shoulders to the top of the leg; the lockout is the easy part. Unfortunately, our triceps were roasted from all the dips yesterday. I was able to move the bar to the top of my head relatively quickly, but had no strength to lock it out.

105, 115, 125, 135f, 125, 115, 115

With neighbors, Bo and Bob. It's getting to be a real "boot camp" in my driveway!
Congrats on the PR Dave!

135F, 135, 140F, 135F, 135F, 130, 130

M/30/6/219

135
145
155
160
175
180F
175F

I thought I would take the time to respond on the P90X question - since I did P90X this past summer, and started Crossfitting in early November.

P90X is a 13-week program, divided into 3 phases. It runs 6 days on 1 day off. For most weeks, days 1, 3, and 5 are basically body-weight lifting days - pullups, pushups, squats, etc. focused on chest, back, and legs - plus some dumbbell work for shoulders and arms. Abwork is also done on days 1, 3, and 5. Day 2 is plyometrics (jump training), day 4 is yoga, and day 6 is kenpo (like an aerobic Billy Blanks session). Of these, I thought the plyometrics and yoga workouts were quite good, but the kenpo was weak.

Weeks 4, 8, and 13 are sort of like rest weeks - the intensity drops but you maintain some activity. These weeks, there is no real lifting - but instead you have 2 days of a "core synergistics", 2 days of yoga, 1 day of kenpo, 1 day of stretching, and a rest day.

Phase 1 (weeks 1-4) and Phase 2 (weeks 5-8) are set up to exploit muscle confusion, mixing up some of the exercises. Phase 3 (weeks 9-13) are basically a mix of Phase 1 and 2.

So how does P90X measure up? Let's compare.

Functional movements: P90X has some of this, mostly push-ups, pull-ups, and squats. However, many of the dumbbell lifts are not functional. Advantage Crossfit.

Cross-training: No running or rowing in P90X. Plyometrics in P90X had some interesting elements. Advantage Crossfit.

Power/Intensity: P90X does not focus as much on a timed aspect. Although one could certainly approach it this way, Crossfit forces you to focus on power (work/time) and intensity. Advantage Crossfit.

Routines: This was what I struggled with mostly in P90X - I knew what was coming up for weeks ahead, and there were certain workouts I started dreading, some just from boredom, some b/c I knew they would be difficult. P90X sought out the "muscle confusion" concept, but the programming was much too straightforward. I'm pretty sure if I did P90X again, I would not see much in the way of gains.

Gymnastics/Agility: No real gymnastics in P90X. Advantage Crossfit.

Olympic Lifts: None in P90X. Advantage Crossfit.

Flexibility: One thing I felt P90X did well was the yoga and stretching routines. I think this is perhaps missing from Crossfit. Advantage P90X.

Scalability: P90X was fairly scalable, since it was mostly body weight movements and dumbbells could be replaced with bands, etc. I call this one a push.

Time: This, in my opinion, is an important metric. P90X workouts are all 60 minutes, except for yoga, which is 90 minutes. This was great from a strict caloric burn aspect, but again, I think this increased the injury risk and mental fatigue. One of the big draws - for me - to Crossfit is the fact that I can get through many WODs in 20-30 minutes. Advantage Crossfit.

Results: I did have some gains in 3 months of P90X. My pullups went from 15 to 20, pushups from 50 to 64. The tests for leg strength and cardio output were harder to quantify in my opinion, but I do think I saw benefit. In Crossfit, I have seen at least as significant of gains.

In summary, I'll echo the comments made yesterday. I think P90X is not a bad program - but it will probably do more to make someone leaner and more cut, as opposed to stronger and fitter. I do not think it comes close to increasing broad fitness measures in the way that Crossfit does.

09.04.29
1x7 -- Shoulder Press - - 840# total
95
105
115
125
130
* couldn't get past my ears
135
*
*
135

today I did Grace at 133 lbs

7:55

M/33/70/165

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

M/30/5'9"/215

80x8 warm up
135
165
185
200
205
215(failed)

M/25/5'9"/177

125-135-145-155-160-165-170

M/29/5'8"/195
135
145
155
185
205
215(fail)
205

work out!
<run 800 meters<
<run 400 meters backwards<
<run 800 meters<
<run 400 meters backwards<
time:11:01

thennnnnnnnn

shoulder press:
45,45,45,50,50,50,55

m/34/6'5"/240ish

As RX'd

165
170
175
175
165
165

Ouch!

135
155
165
175F
165
160
160

worked upto new pr.
220

wu
clean tech work

wux2
burgwux2

press 1-1-1-1-1-1-1
135-145-155-165-170-175(f)-175(pr)
also made up deadlift
275-325-375-405-425-435

29yo, 5'11", 175lbs

115
120
125
130
135
140 (f)
130
125

140 is my record to date. I think this is a weak spot of mine.

M/24/184

As Rx'd:
145
145
155
165
175X
175X
135

My shoulders are toast from the last few days. No PR.

WOD:
1 x 135
1 x 155
1 x 185
1 x 195
1 x 200
1 x 205
1 x 210 (PR)

F/45/5'2"/130

cycle to work 28:42 followed by
Shoulder Press: 65-75-80(F)-75-80(F)-75-75-80(PR)-75
+ 11 kipping pullups(PR)

cycle home 34:17

m/22/165/6'

135
135
135
135
135
145
155 F

135
155
165 pr
170 failed
165
165
155

CFWUx3x15

PP: 115x1x3, 125x1x4

105, 115, 125, 135, 145, 140, 145

145 = PR

Still working on the Form

140x7

M/39/150

31/m/5'10"/210

135
155
175(f)
170(f) - I bent my knees before pressing
170
175(f)
135

Head gone today...

@thegym

135#
155#
165#(tPR)
170#(f)
165#
165#
155#

Matt: 95-105-115-125-125(f)-120-120
Karen: 30-40-50-60-50-40-50 (dumbbells)

180lbs

Skipped lunch, on the road for a meeting at night.

115-135-145-150-150(F)-135-135

135x3, 155x4

as rx'd

105
125
135
145
155 (PR tied)
155

95x5,115,135,145f,145f,140,145f,145f,140f,135--jeesh...didn't have it today.

10 min ellip wu 20.20.

CFWU3
BWU at 45. SP WU at 95x5, 115x3

125-130-135(f)-130-130-130-130-130

Ditto the toasted shoulders. 5 lbs off PR.

M/34/174

95/115/135/135/140/140/145f/135

m/36/5-11/220.5

135
145
165
175 F
155
155
155

kilograms:
45
47.5
50F
47.5
50F
47.5

struggled, PR is 50kgs

24/m/175
CFWU
135 x 5
155 x 3 warm
165
165
175
175
175
180 (F)
165 x 2

135
145
150
155
160 pr
165-fail
165-fail

m/5'7''/153

75-95-115-135-155-165-185(f)-175

45x10
95x10
135
140
145
150
155 (PR)
135 PPx5, 135 PJx5

135.145(F!),115,125,135,145,155,165.

Last rep was really a pp. Kinda wonder what's going on with shoulder strength ~ still 10 lbs off from pr.

m/29/6'7"/265 lbs

135
145
155
165 - fail
145
155
155
155

97
107
107
112
117
122F
122F
117

135-155-165-165f-155-155-160

m/37/6'4"/220

90lbs
90lbs
90lbs
105lbs
105lbs
90lbs
90lbs

WOD
run 800 meters
run 400 meters backwards
run 800 meters
run 400 meters backwards

time: 7:42

C-
106-111-116-116-118.5(f)-118.5(f)-116

95
105f
105f
100
105
110
115f

41/m/155
135, 155, 160-the rest of the way

M/25/208/5'10

Didn't have a rack so had to clean everything to do the press.

Went with 10 sets of 3 reps shoulder press

135x3
155x3
185x3
205x3
225x2 fail at rep 3
225x2 fail at rep 3
245x2 fail at rep 3
205x3
205x3
205x3

warm-up
45X10
65X8
then dumbells per arm X2
30
35
40
42.5
45
to bar again
95 X1
115
120
125 just made it

done as stated but double up on a day behind...

1x135
1x155
1x155
1x160
1x165
1x170
1x170

felt good for the middle of the night

CFWU x 3
SP: 95,100,105,110,115,120,120
5lb more than last time.

135
95
115
135
145 f
140
140f

mager first week in CF 65, 75, 85, 95, 105, 110, 115 fail

russ 115, 135, 145, 155, 160, 165 fail, 160

CFWUx3
135-135-140-140-140-140-140

Ok, so before this I did "Elizabeth" WOD so I must be a sucker for punishment... First time with the front press...
95 ok
115 ok
125 (PR.. struggled)
125 (Confirmed PR... no fluke!)
130 (Failed)
95 (3x)

Used Vibram five fingers so footing felt strange but good. Need to work on deep breath before lift and tight core/body. Hoping to get the big boys out and 135# next time!

27 yom 6'2" 160#

Warmup x3 (ghd situps x15)

WOD: 100-105-110-115-120-125f-120

Post:
100 ring pushups for time 5:28 (1:11 off pr)
500m row cool down 2:00

WOD - 115/ 115(fail)/ 105/ 110(fail) 105/ 110/ 115 [50y/m/11st/70"]

120, 125, 130, 135, 140, 145(f), 140(f)

m/30/6/200

95
115
125
135
145
155 (fail)
155
165 (fail)

65, 85, 95, 105, 125, 135 (fail), 130 (fail).

19/m/161/5'11"

135
145
150
155
160(f)
135
145

WOD S/P 1-1-1-1-1-1-1
50k,51k,52.5k,53.5k,53.5k,55k,55k.
left shoulder still geein me jip,so it wusnae too bad considerin.definitely can get that 60k,just got tae be patient.

135
140
145
155F
145
155f
145f

Not a good day, missed my PR by 10bls. Did a CFE workout a few hours earlier, that may have been part of the reason that I sucked today. Oh well, I'll do better next time.

M/29/6'/160

wu w/ bar and light jogging and shoulder stretching

70
90
110(f then push pressed it twice)
90
95
95(two reps)
95(two reps)

finished off with a few push presses at 115

probably could of got 100-105 but didn't have correct weights

lots of room for improvement

M / 31 / 5'11 / 230

BIKE: 10min
WUP: 10min

CF:
135x5, 155x3, 185x1, 195xF (185x1), 195x1, 205xF (185x1), 185x1... 155 - 3x5

PCF: 10min Double Under Work

M/32/160 6'1

95
115
135
145
155x
155x
155x

115
120
125
131(f)
130
135(f)
135(PR by 5#)

M/30/180/5'9"
Week 3 CF

95
105
115
115
120
125
130
130

PR - last try 105!

M/40y/68"/155#

85
85
90 f
90 f
85
85 f
85

I was so out of it. I didn't make my PR of 90#. I didn't have gym clothes at the gym so I barely warmed up and felt out of place in my jeans. Boy could I use a rest day.

I did this workout on my rest day. I had to do jumping chest to bar pull ups.

Time- 9:37

Then we went out to the dam hill and went
Up down Up 25 push ups
down UP 25 air squats
down up 25 dips on guard rail
down up(this time backwards killed the quads!) and 10 burpee and down

I was dead!

95/105/115/125/130/135/140

F/27/5'6"/210

11 x 45
8 x 50
7 x 55
4 x 60
2 x 65
1 x 70 (PR)
0 x 75 (f)

185,195,195,200,200,200,200f

CFWU
situps on steep decline
skipped back extensions, area was busy
8 pullups, 8 dips

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

120
125
130
135F
130F
125
125F

75#, 95#, 110#, 115# , 115# , 115# , 115#

Really pushed hard on the 115# It would get stuck sometimes and i would push thru and get the weight up there.

m/31/156

105, 115, 125, 135, 145, 150-F, 150-F

f/25/5'9/134

45, 55, 65, 65, 65, 70, 65

PR'd on CFT (75) a few weeks ago. Didn't feel a new PR today.

100, 115, 115, 120, 120, 125, 125

135/185/205/225/235 w spot/235/245 w spot

The guy said he wasn't helping me, but I though he was... maybe it was mental and he wasn't or maybe he was being nice and he was.

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

30kg, 32.5kg, 33.5kg, 35kg, 36kg, 33.5kg, 32.5kg

Previous pr for this was 33.5kg, (so two small happy dances). Elephant jumped on the bar at 36kg and I couldn't go any higher.

Had done Russian squat routine day 3 week 5 and just finished Elizabeth before doing Shoulder Press, so don't think that all helped. Also had to walk over bloke lying in front of the squat rack on the floor after he had just finished Elizabeth.

Good Fun / Pain

135/155/165/175/185/205

6'6"/356/m/34yoa

Warm-Up:

10 x Pistols
10 x OHS, 135#
15 x Sit-ups
10 x Towel Pull-ups
10 second L-sit

WOD as Rx'd:

155
165
170 (PR)
170
170 (Fail, didn't count)
170 (Fail, didn't count)
165
155
155 x 5

105/110/115/120/125/125(fail)115/120
+ 21 reps 45lbs

32/m/6'2"/205

Performed on 4/28.

Oly work: Hang Sn - 3x3 - 65, 85, 100

SP - 135, 145, 155, 165x3, 170

Phil 4:13

25/m/5'8"/150

95,105,115,125,135,140,145

Shoulders were COMPLETELY fried....

70
70
70
70
65
65
65

:(

155
160
165
170
175
180 F
180 F

95 105 115 120 125 130(f) 130 (f)

60,70,75,80(f),75,75,75(f)

m/30/225
135,135,155,155,155,175(f),160

f/27/110

45-45-50-50-55-60f-60f

28/F/105
45-55-60-60-60-60-60

135-155-165(miss)-155-160-165-165(miss)

The Reverend: M/31/195

165
165
175 (fail)
165
165
165
165
175

WU: barbell circuit, SP 115x5

135, 145, 155, 160f, 150f, 145, 145

135
155
185
190
195
195(F)
195

87, 87, 92, 92, 97, 97(f), 97(f)

34/M/204

135
145
155
165
175
185
191 F

135
155
165
170 PR
175 F
165
165

Not feeling strong today. I've done 115 before.
65
85
95
105
110
115fail
115fail

m/40/5'4"/142

95
110
125
140 (F)
125
130 (F)
125

22.m.137.65"

as rx'd
135, 135, 135, 135, 135, 135, 135(PR)

125-135-140(pr)-145(f)-135-140-145(f)

32/m/70"/215

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

95-105-110-110-105-105-110(f)

30/m/6'1/215

- 115, 115F, 105, 105, 105, 110, 105, 105
- Shoulders shot for previous days, well below PR

47/M/184
115
125
135
135
135
140 PR
140 PR

m/40/67"/185#

Shoulder Press 1-1-1-1-1-1-1
125 x 1
135 x 1
145 x 1
155 x F
150 x 1
145 x 1
145 x 1

m/36/6'4"/94kg

60kg
65kg
65kg
70kg(PB)
70kg(PB)
65kg
65kg

M/39/5'6"/183

Not a great day.

Today: 135 145 155 165 170(f) 175(f)
Previous: 145 155 165(f) 165 170 175(pp)

170 just wouldn't go up today.

Crossfit warmup followed by

WOD (I have been feeling weaker on shoulder presses so I decided to be more thorough with this)

1. 10 x 40kg (88lb)
2. 5 x 50 kg (110lb)
3. 3 x 60 kg (132lb)
4. 2 x 62.5 kg (137.5lb)
5. 2 x 62.5 kg (137.5lb)
6. 1 x 65 kg (143lb)
7 F Plus 7 push press at 65 kg (143lbs)

M/26?6"/175

1.125
2.135 F
3.125
4.130
5.135 F
6.130
7.130

Then I loaded 145 up and push pressed it up and did a long negative with it emphasizing the first 8 inches of the press. that seems to be a sticking point and something i really need to work on.

then 3 400's on a treadmill at 3% incline and 12 mph.

135, 135, 135, 145, 145, 145, 145

95
115
125
135
140f
140
140f

95 100 105f 100 105f 100 100

WU
120/1; 120/1; 125/1 ;130/1; 135/1; 135/1; 140/1
M/48/185#/72"

went up to 170.

starting to get close to max again since lower trap injury

m/35/5'9/173

CFWU - 3. Reg except 12 pushups instead of HSPU last set. Superman. Burgener
130,135,140,145,150-F,145,150-F,145,145
Pretty disapp on later rounds. Try to get weight behind ears as early as possible.
12/1: 135,140,145,145,145,150,155

Endurance run on TM: 3 rounds of following work times 5,20,10,30,15,25 with 10 sec of rest between each.
Rd 1 about 9.2 speed, Rd 2 9.6 avg, Rd 3 10.2 avg

M/40/200/6'0

135,145,150,155,165(f),165(f),165.

165 is my PR so nothing new going on today.

CFWUx3
135-145-155-155-160(PR)-155-145 (135-145-155-155-145-145-145 last time)

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

100-105-110-115-120-125-130 miss-115
-------------------------------------------------
Compare to 081201

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

Not seeing the improvement to this one I would like.

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

45kg - disappointing

115,125,135,135,145(f),135,140

after back squats and 2-mile run

M/30/150
75/85/95/105/115/125(f)/115/115

m/48/175

135
135
135
145
150

Can't remember the exact breakdown (as I did it on the day, and am just now posting), but got 140 (barely).

95 105 105 115f 105 110 110f 105

Last time 95# was max.

sub'd 5 mile run

as rx'd:

50; 52.5; 57.5; 60; 62.5; 65(f); 60kg

135-145-145-155(f)-145-155(f)-145-155(tied PR)

M/27/185

140 pr

CFWU 2x10 -pullups and dips

WU Bar only 5reps/ 95lbs 3reps
145/150/155(fail)/155/160(fail)/145/145

a little disappointed on this one since i basically haven't improved since last time, failure on 160 again. guess i can say that my shoulders were sore from the SDLHPs yesterday. Im gettin the 160 next time.

rode bike outside for a couple hours and practiced bar-muscle up progressions on outdoor bars

cfwu x 3

115 x 3 warmup
125
125
125
130
130
130(f)
125

back squat
5-5-3-3-2-1-3 ~3 minutes in between
205-210-215-220-230-250-225
250 was pr since being back at it

bench press @ 155lb ~1 min rest.
3x5 underhand
1x5 overhand

spent too much time working out, but I miss that.

WOD
run 800meters
run 400meters backward
run 800meters
run 400meters backward
time-8:19

shoulder press
55/60/65/70/75f/65/75f

34 yom 210 lbs. Too many libations and bad carbs on Mother's Day.

Wu then
135
155
155
175
185
205
205

Last two were tough! Next time try 210.

43 yom 208 lbs.

Warmup: stretch, 20 situps, 20 squats, 20 situps, .80 jog.

45 lbs x 3
85 lbs x 3
85 lbs x 3
85 lbs x 3
85 lbs x 3
85 lbs x 3

95
100
105
110
115
120
125

In kilos:
55
59
60(f)
60
61(f)
60
60

28/m/190

175# for sets across. Extremely tough and barely complete reps 5, 6, 7.

135# x 7

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

105
125
135
140 PR
145 f
135 f
125

M/31/203

subbed 8 hand stand push ups. full range of motion

135-135-155-155-175-190-200fail

44/m/163

135
145
150
155
155
160
160

185/205/225/245/missed 255

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
at Rx 19:35
five minute rest
Shoulder Press
1-1-1-1-1-1-1-
95-105-115-125-135-140-140 (pr)

135/140/145/150(f)/145/135/135

Over head squat 3x1

115
120
125
130
135 (fail)
135 (fail)
130