September 21, 2009

Monday 090921

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

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CrossFit Certification Seminars: CrossFit Marina, CrossFit Charlotte, Dallas PD, and USD


Ironman by CrossFit JAX - video [wmv] [mov]

Posted by lauren at September 21, 2009 7:23 AM
Comments

perfect, my favourite WOD

Comment #1 - Posted by: nick in sydney m/37/6ft/183 at September 20, 2009 7:36 PM

for this workout, are we supposed to max out for each rep range, or will that trash CNS too much?

Comment #2 - Posted by: scott at September 20, 2009 7:38 PM

Nice!!! I assume we complete ea. complete exercise and all sets before progressing to the next.

Comment #3 - Posted by: Jim m/34/5'6"/167 at September 20, 2009 7:38 PM

Looking forward to blowin up the shoulders!

Comment #4 - Posted by: Dick_D at September 20, 2009 7:39 PM

ha.... I did this workout instead of the HSPU, pullup workout thinking there was no way coach would pull this out of the hopper.... shows what I know.

Will need to do something else.

Comment #5 - Posted by: thenine at September 20, 2009 7:40 PM

Glad I dislocated my left wing on Daniel this week! This should be fun.

Comment #6 - Posted by: Gabe at September 20, 2009 7:40 PM

I am looking forward to this because it is my one of my biggest weaknesses. Along with the snatch, and L-pullup.

Comment #7 - Posted by: christian bull at September 20, 2009 7:46 PM

Chris,
Good to see you, you're a beast. Take care, Bob (From 20 and Global)

Comment #8 - Posted by: Bob Taylor at September 20, 2009 7:46 PM

@Gabe: That's what scaling is for man. No shame it toning it down to heal up.

Comment #9 - Posted by: beely at September 20, 2009 7:46 PM

ugh, I'm recovering from multiple shoulder dislocations so I'm a little nervous about this one. Time to test that bad boy out!

Comment #10 - Posted by: AndrewDE 20/6'3/180 at September 20, 2009 7:47 PM

Can anyone tell me how to get better at L-pullups? I've watched all the tutorials I can. It feels like my hip flexors just arent strong enough or I dont have the flexibility. Help!

Comment #11 - Posted by: christian bull at September 20, 2009 7:48 PM

Nah- I've been waiting for Monday

Comment #12 - Posted by: Kenny/37m/ 200 at September 20, 2009 7:50 PM

if that guy can eat 50 eggs in an hour he could change his name to Paul Newman. That's pushing the envelope.

Comment #13 - Posted by: jmm at September 20, 2009 7:52 PM

Great time in Charlotte! Taking loads of good 411 back to the box in Clinton, SC. Chuck you are top notch man!! Highly motivated Crossfit trainers you brought. Thanks to Andy and CrossFit Charlotte for everything. Also, good to know Fran still sux. Thanks for the reminder. LOL. And an honorable mention to the best T-shirt I saw. "CrossFit, we put the Fun in Funeral" Still laughing about that one. Semper Fi Mike J.

Comment #14 - Posted by: Chesty pullup at September 20, 2009 7:55 PM

RATB's are ready for the challenge...we are seperated tommorow but everyone is willing and ready for a shoulder killer....thanks coach


RAT UP!!!!

Comment #15 - Posted by: RATB's at September 20, 2009 7:56 PM

Bob,
Good to hear from you, bro! Where you at nowadays? You still training? I was surprised HQ posted the vid. Didn't think the quality would make the cut...but hopefully the content outweighed the quality lol. The WOD should have been called 'Perseverance'.

Comment #16 - Posted by: Chris Russell at September 20, 2009 8:08 PM

My shoulders are crying and all I have done is read the workout.

Comment #17 - Posted by: ZackG at September 20, 2009 8:17 PM

Nice! Thank you coach!

Comment #18 - Posted by: aethertron at September 20, 2009 8:28 PM

I'm pretty new to CF. Took a few days off to heal after nailing 4 WOD in a row last week, then there was a rest day, and this looks like a perfect WOD to get me back on track. Looking forward to banging this out tomorrow.

Comment #19 - Posted by: Clinton 25/m/100kg/180cm at September 20, 2009 8:30 PM

Hey who's the hot bald guy in the bottom pic back, row 4th from the left, oh yea.... its my hunny :) Proud of who you are luv!

Comment #20 - Posted by: Cookie at September 20, 2009 8:37 PM

Woo hoo! I love this wod!!
Scrat ready to get in touch with my inner Hammy!! Bring it on!
Scrat

f/37/125/5'9"

Comment #21 - Posted by: Scrat at September 20, 2009 8:38 PM

Ha! I had a feeling it was gonna be some sort of shoulder/strength work!

Comment #22 - Posted by: John23/5'7/166# at September 20, 2009 8:39 PM

Dallas was awesome guys. I learned more than I could have imagined and want to thank all of the instructors for their time this weekend. Special thanks to Dallas Police Academy for having us and their hospitality. Spencer, for some reason what you said stuck, Stability not flexibility, deals with every functional movement there is. It was nice to meet everyone and hear how Crossfit is exploding all over the U.S. and now Korea. Good luck Kim.

Comment #23 - Posted by: Sandy at September 20, 2009 8:48 PM

Thanks to all the Crossfit instructors and Crossfit Marina for a great Level 1 Cert. I can't wait to get back to New Orleans to spread all the knowledge I learned to my fellow Coasties. I wouldn't change a thing about the seminar, unless you want to make it longer.

I am still stoked that I got my first muscle up in sunny California. A special thanks to Pat for his guidance. Keep up the great work. I had a fantastic time!

Michael A.

Comment #24 - Posted by: Shikamaru at September 20, 2009 8:57 PM

Can anyone tell me exactly how to do this workout? I'm a little confused on how to do it

Comment #25 - Posted by: Andrew at September 20, 2009 8:57 PM

Andrew number 25.

Go shoulder press
1-1-1-1-1
- Thats one rep only and rest for 3 to 5 minutes or until fully recovered. Try hitting your previous pr on the 3rd or 4th and try to pr on 5th

Do the same with the others except pushpress has 3 reps per round and the other has 5 reps per round. Full recovery in bettwen.

Comment #26 - Posted by: Omar Omar at September 20, 2009 9:16 PM

All I can say, is I want to be Jeff Tucker when I grow up.

Awesome gymnastics cert this weekend, and Alamo Crossfit were great hosts. Tucker is a great teacher, and coach, as well as an all around great guy. I have wanted to do the gymnastics cert for a long time now, and I can honestly say that my only regret is not doing it sooner.

Any one who is on the fence about whether or not they want to attend, do it. You will be a better crossfitter for it.

Comment #27 - Posted by: Nathan Jarmon at September 20, 2009 9:25 PM

The Charlotte cert. was well run and informative. It was a socratic experience in so far as I learned how little I knew about the 9 basic movements.

I have one criticism (and no solution, sorry) When you're trying to learn the basic movements yourself, pedagogy, as important as it is, can become a distraction.

But that's okay, I plan to take the Level 1 Cert, AGAIN once I've developed competency in the 9 basic movements so that I can focus more on the pedagogy.

Comment #28 - Posted by: David Arroyo at September 20, 2009 9:26 PM

Coach definitely knows how to find my weak spot and then beat it mercilessly with a hammer until I want to puke...Shoulder workouts suck!

Shoulder Press (Previous PR 105)
95-100-105-110(f)/105(f) 95 - 95

Push Press
105-110-115-115-115

Push Jerk
115-115-105-105-95 (noticed my form was falling apart in the last two reps so I toned down the weight to try and work on that)

Comment #29 - Posted by: ArmorJoe83 at September 20, 2009 9:27 PM

Cookie #20: so, you know, anytime you can fill us all in on that "hot bald guy"'s L2, we're waiting...

High Speed, Herm. Nobody deserves it more.

Comment #30 - Posted by: Benny1 M/40/74"/220 at September 20, 2009 9:33 PM

Wow!!!! I just completed my Level 1 training at the Dallas Police Academy. I am sore, but the greatest sore I ever experienced since the Police Academy. Crossfit has taught me to enhance my fitness skills by using a wide range of fitness offered by crossfit and to teach others on my Police Department.

Comment #31 - Posted by: Tonya at September 20, 2009 9:49 PM

Completed level 1 cert in Marina. Very informative and inspirational. Thanks to the host Denise and Steve. To the trainers Andy, Jason, Jolie, Pat, Rory, and Rachel thank you for your advice, knowledge, and willingness to answer questions. Very impressed with the approachability of the crossfit celebrities like Jason, Jolie, and Pat.

Great experience and well worth the time and expense.

Eric G

p.s. Rory don't sweat the beard. Andy is just jealous he can't grow one.

Comment #32 - Posted by: ericg m/38/70"/200 at September 20, 2009 10:12 PM

#28 David Arroyo,

I quite agree, I am easily distracted by pedagogy and can't ever pedal past a bike shop without going in...
Before I couldn't spell physical fitness aficionado but now I are one.
I am up for a Cert too. I hope I don't have a pedantic attack at the front of the class. :)

OK, I admit it. I had to look up "pedagogy"

Comment #33 - Posted by: jon h M/47/145 at September 20, 2009 10:49 PM

BIG PROPS. I have to echo all the positive sentiments about the Level 1 Cert at Crossfit Marina. What a well done production, by an all-pro staff, among an awesome sense of community based on learning, sharing, encouragement, and inspiration.

Whether you're a trainer or just an avid practitioner, you will find this a phenomenal experience overall.

Don't get me wrong. They bring the pain. Oh, yes they do indeed bring it. But it freakin' rocks!

Special hats off to the master of ceremonies -- well done, Andy! (I bow in your direction.) And thanks again to the entire staff of athlete/coaches -- what a crew of rock stars!

Many thanks to John Welbourne for stopping by to give us the lowdown on the sport-specific Crossfit Football method. Very cool stuff indeed...

And last but not least, a huge shout out to our gracious hosts at Crossfit Marina, providing what was possibly the coldest and most refreshing beer my lips have ever touched (oh, and for cleaning up the sweaty carnage we left behind).

Huzzah!

~
Marc A.
La Costa, California

Comment #34 - Posted by: madlam at September 20, 2009 10:50 PM

as Rx'd

Press
50,60,65,65,70kg

Push Press
55,60,65,70,75kg

Push Jerk
60,65,70,70,75kg

Comment #35 - Posted by: Kenno@CrossFit Territory at September 20, 2009 11:29 PM

Chris,

Great job brother! That is a mean workout and you are a beast! I can't wait to get to Florida and workout with you guys on of these days!

Comment #36 - Posted by: Ad at September 21, 2009 12:35 AM

Wow. This is my favorite WOD ever. i love going overhead even though i suck at it. 2nd favorite Wod is "Danielle", been a good CF week for me. im gonna tear it up tomorrow!

Comment #37 - Posted by: WillieJ! at September 21, 2009 12:49 AM

That video is badass. Nice job Chris and Mike. I'm glad they finally put it on the main page. Did you end up finishing all the clean n Jerks chris? Those did not look like fun.

Comment #38 - Posted by: billy@sincitycrossfit at September 21, 2009 12:52 AM

As rx'd:

95/95/105/115/115
115/115/125/135/135
135/125/125/125/125

Comment #39 - Posted by: Grasshopper at September 21, 2009 1:28 AM

http://www.cnn.com/video/#/video/tech/2009/09/18/carroll.custom.army.cnn
Found this on CNN
This new physical fitness program for the Army sounds strangely familiar. I am just sayin.

Comment #40 - Posted by: Phil at September 21, 2009 1:44 AM

m/44/185

SP-175-175-175-175-175
PP-175-175-175-175-175
PJ-165-165-170-170-170

Comment #41 - Posted by: cosmo at September 21, 2009 2:11 AM

see last compare to
one kilo increase in push press and push jerk
instead of singles on shoulder press do sets of 5

Comment #42 - Posted by: Charbs 23/190/m at September 21, 2009 2:18 AM

WOD at Irwin Barracks

800m Run
30 x 24 Kg Swings
30 x Pull Ups

5 rounds for time

45.06

This was a killa, then had to come home and finish sealing house wall's

Will do Mondays and Tuesday WOD tomorrow

Comment #43 - Posted by: J. Moran at September 21, 2009 3:04 AM

GCF, 46, M, 180lbs, 5'8"

Shoulder Press: 40lbs-40lbs-62lbs-62lbs-84lbs
Push Press: 40lbs-62lbs-84lbs-84lbs-84lbs
Push Jerk: 40lbs-62lbs-84lbs-84lbs-84lbs
I don't have the small plates to go heavier yet. My next step up is to 106lbs, and that's still too heavy for me.
---
Did 15 minutes of practice double-unders too. Making good progress.


My WOD Log on 21-15-9
http://tinyurl.com/n47ckt

Comment #44 - Posted by: GCF at September 21, 2009 3:06 AM

folks,

i'm experiencing a really nasty pain occasionally when i bring the bar back to my shoulders after a few presses. it feels like its right under my collarbone. like something is way too tight.

what's the reason?? last time it happened while doing an amrap wod with pushups and jerks.

Comment #45 - Posted by: USC MIDN at September 21, 2009 3:46 AM

Woah that Ironman video... is really remarkable. I can feel their agony & pain!

Comment #46 - Posted by: Fitness Fabulous at September 21, 2009 3:50 AM

This will be my first Crossfit routine. I'm really excited to give this a go tomorrow! I have a couple questions...after I complete a set of shoulder presses, should I move to a set of push press and then to a set of push jerks? Or should I finish them all in order? Also I was wondering how much rest I should take in between sets?

Comment #47 - Posted by: Ricky at September 21, 2009 3:58 AM

Phil, #39

It looks familiar because it's what most people do in globos, with the addition of farmer's walks. I guess it's different enough from calisthenics to be newsworthy, but just barely.

Comment #48 - Posted by: Richard at September 21, 2009 4:16 AM

Shoulder Press
40-45-47.5-50-60kg
Push Press
55-57-60-65-70x2kg
Push Jerk
50-50-50-50-60x4kg

need to work on Push Jerk form
shoulders are gonna kill tomorow!

Comment #49 - Posted by: Quinteros 17/170/m at September 21, 2009 4:18 AM

As rx'd:

SP:135x1,145x1,155x1,155x1,155x1
PP:135x3,155x3,165x3,175x3,185x3
PJ:115x5,135x5,155x5,165x5,165x5

Comment #50 - Posted by: Rodney at September 21, 2009 4:45 AM

m/45/165

sp 115-125-135-135-135(pr)
pp 135-135-135-145-145(pr)
pj 145(f)-135-135-145-145

the hspu's from last week did the trick. I got PR's in shoulder press and push press.

Comment #51 - Posted by: panger at September 21, 2009 4:50 AM

SP: 115-125-135(pr)-125-125
125 for all the rest

Comment #52 - Posted by: JonZ at September 21, 2009 4:51 AM

SP: 60all
PP: 60all
PJ: 45-45-55-55-55

Comment #53 - Posted by: AmyZ at September 21, 2009 4:53 AM

First one
50kg 5 times
second
55kg 3x5
third
55 x2
60 x1
50 x2

Comment #54 - Posted by: Pet.A at September 21, 2009 4:55 AM

M/41/5'11"/180

SP--105-115-120-125(f)-120
PP--125-135-140-145(2)-135
PJ--135-140-145-150-135(4)

Comment #55 - Posted by: nutfam at September 21, 2009 4:59 AM

#46 Ricky,

Do all the SP's before moving to the PP, and do all PP's before moving to the PJ's.

Dave T.

Comment #56 - Posted by: Dave T. at September 21, 2009 5:10 AM

me:
sp: 115x1, 135x4
pp: 135
pj: 135

beemer:
sp: 50
pp: 50
pj: 50x2, 55x3

Comment #57 - Posted by: jeglit (m/37/6'4"/220) at September 21, 2009 5:11 AM

Ouch! That hurt!

Comment #58 - Posted by: Ryan King at September 21, 2009 5:17 AM

THE MAC, THE MCBRIZZLE

SP 95-115-135-165-165 PR

PP 135-135-135-135-135

PJ 135-135-135-135-135

proper form felt good....

RAT UP!!!!!

Comment #59 - Posted by: RATB's at September 21, 2009 5:21 AM

1 month anniversary of CF and loving it!!! When do you lose the Newbie tag?

I've gained about 5 lbs this month with a very noticeable drop in body fat around the midsection.

M/47/75"/214

SP = 65, 95, 115, 135, 155F
PP = 155, 165, 170 (1,F,F), 165 (F,F,F) 155 (running out of gas)
PJ = 155, 135, 135, 135, 135

Dropped weight on PJ to work on technique as I ran out of gas on the PP and all my support joints, shoulders, wrists, back were groaning under the load. I haven't done this much weight for this many reps in, well, maybe ever. This WOD highlighted the weak areas such as wrists from just supporting the weight off the wrack.

Great WOD!!!

Comment #60 - Posted by: phil g atlanta, ga at September 21, 2009 5:22 AM

soo about that video.

what would that WOD look like in just plain text.

i got kind of confused throughout the video on how many reps and the exercises they had to do

can someone pleaseee clarify? this wod looks so fun and i want to give it a shot

Comment #61 - Posted by: Mike Cappi m/17/138/5'9 at September 21, 2009 5:34 AM

#45/USC MIDN

Kelly Starrett discussed shoulder impingement in a couple of videos in the CrossFit Journal in May. They are worth checking out, whether or not this is what's going on with your shoulder. If you don't have a subscription to the CFJ ($25 for a year), this could be a worthwhile excuse. If you get the journal, just search "impingement," and they will both pop up. Good luck.

Comment #62 - Posted by: WeemsFit at September 21, 2009 5:34 AM

CG E-City Crossfit
Leary
SP
135, 140, 145, 150, 155
PP
160, 165, 170, 175, 180
PJ
135, 145, 155, 165, 175

Comment #63 - Posted by: Dan Leary at September 21, 2009 5:39 AM

Completed the level one cert at crossfit charlotte this weekend. Awesome experience. Learned a wealth of information. Thanks to all the trainers they made this experience fun and enjoyable, while still helping us learn the proper techniques. Had a blast.

Comment #64 - Posted by: Nate at September 21, 2009 5:45 AM

#6 Gabe--if you dislocated a shoulder, take it from someone who has had 3 reconstructives on the left "wing" for the same thing--REST IT! It will only get worse...and worse...and worse if you don't.

95/115/125/135/145F
95/105/115/125/135
95/105/115/125F

Comment #65 - Posted by: Jon E at September 21, 2009 5:50 AM

SP: 115, 115, 125, 125, 135f
PP: 135, 140, 145, 150, 155
PJ: 155, 160, 165, 170f, 170

Comment #66 - Posted by: GAC 26/M/6'4/185 at September 21, 2009 5:50 AM

SP-165,175,185,190F,190F
PP-185,185,195,205x1,205x2
PJ-135,155,175,155,135

Comment #67 - Posted by: joecam at September 21, 2009 5:52 AM

SP 135, 145, 165, 175, 155
PP 155, 135, 135, 125, 125
PJ 135, 90, 90, 125, 125

Comment #68 - Posted by: Phil at September 21, 2009 5:56 AM

105 all rounds and rep's

Comment #69 - Posted by: Jacob Kendall 5-11/176/38 at September 21, 2009 6:03 AM

Pilates routine to warm up.

All reps completed with Mr. Duffel.

Comment #70 - Posted by: Dan P. at September 21, 2009 6:07 AM

Current:
095 sp
105 pp
115 pj

Previous:
135 sp
155 pp
175 pj

Comment #71 - Posted by: Rosser at September 21, 2009 6:09 AM

SP 135, 140F, 115, 125, 140PR, 140
PP 135, 135, 140, 145, 155
PJ 95, 100, 105, 115, 120PR

Comment #72 - Posted by: KOA2 at September 21, 2009 6:11 AM

135 - 160
135 - 160
135 - 150
Better form this time

2009-07-05
135,140,150,155,165 (little pp)
135,135,140,145,150
135,135,135,135,135 (need better form)

Comment #73 - Posted by: gs at September 21, 2009 6:16 AM

The level one certification is something I would recommend for anyone who loves CrossFit! I learned so much more then I could have ever imagined in a great environment surrounded by amazing participants, trainers, and coaches. I would like to thank CrossFit Marina for hosting the event and all of the certification staff for a wonderful weekend!
-Kathleen

Comment #74 - Posted by: Kathleen at September 21, 2009 6:19 AM

The cert at Crossfit Charlotte was very well run, Chuck and his staff are extremely knowledgeable and motivating. I left with new methods of improving as an athlete and trainer which is what these certs are all about.

Comment #75 - Posted by: Tony D. at September 21, 2009 6:28 AM

As rx'd

115,125,135,145,155

155,165,175,185,190

175,155,155,155,135


Form started to look crappy, lowered the weight and forked on very correct form. Shoulders are toast.

Comment #76 - Posted by: AB at September 21, 2009 6:43 AM

bw 165

sp 120x1x5
pp 145x3x5
pj 145x5x5

Comment #77 - Posted by: paulw at September 21, 2009 6:48 AM

SP
95-115-135-135-145
PP
95-115-135-135-135
PJ
95-105-115-125-125

1st time doing WOD.

Comment #78 - Posted by: Ryan 24/175/5'10 at September 21, 2009 6:48 AM

Just wanted to say that the Level 1 Cert. in Charlotte was a great experience. Chuck and his staff were first class and extremely knowledgeable. The passion I have for this kind of fitness has only increased after the weekend. Thanks to everyone involved.

Comment #79 - Posted by: Kirk D at September 21, 2009 6:51 AM

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

Comment #80 - Posted by: Jim m/34/5'6"/167 at September 21, 2009 6:52 AM

M/36/210/6'2"

SP--95-105-115-135-145
PP--95-105-115-135-145
PJ--95-105-115-135-145

30 min on the eliptical

Comment #81 - Posted by: RAMROD at September 21, 2009 7:05 AM

Shoulder Press 75-85-95(F)-90-85
Push Press 75-85-95-100(PB) -100 (Fon3)
Push Jerk 75-85-95-95(Fon4)-75

Comment #82 - Posted by: Judy f/34/5'4"/142 at September 21, 2009 7:05 AM


SP 150-160-170-205 fail-195 fail- 185 fal- 175 fail 170 fail
PP170-175-180-195-200
PJ205 fail-195fail-190 split jerk on last rep-190-195 split jerk ugly failure last rep
this brings up a question
am I supposed to go add more weight or at least try to every set? Do I redo my failures until I can complete a rep?
I like to go heavy and fail as you can see, but I want what is the best for the bod, please advise.
M 30/190/69"/

Comment #83 - Posted by: Josh L at September 21, 2009 7:05 AM

#61 -
5 rounds of:
225# clean & overhead
225# squat clean
muscle ups

rep scheme is either 1-2-3 or 2-3-4, meaning you either do:
1 clean/overhead
2 squat cleans
3 muscle ups, or

2 clean/overhead
3 squat cleans
4 muscle ups

after that monstrosity, perform the following for time:
10-8-6-4-2 of
chest to bar pull ups
burpee box jumps on 30" box

10 pull ups, 10 box jumps then 8 and 8, 6 and 6 and so on.

Comment #84 - Posted by: chris-cfjax at September 21, 2009 7:05 AM

M 45 5'6" 150 lbs

press: 95, 105, 115, 125, 135 (PR)

Push-press: 5 sets 3*135
Push-jerk: 5 sets 3*135

I'm fairly new to crossfit, and just getting the hang of these movements.

Comment #85 - Posted by: Richard Condon at September 21, 2009 7:07 AM

SP x1:135-155-165-175-180
PP x 3:185-190-195-200 (x2)-200
PJ x 5:185-195-205 (x4)-205-205

Comment #86 - Posted by: Dave 36/m/68"/180 at September 21, 2009 7:17 AM

Thanks to Chuck and all the trainers at the Charlotte Cert! What a great weekend. And thanks for the real-life example of 'preparing us for anything life throws our way', as I had to walk down the stairs BACKWARDS this morning, cause my Quads are soooo sore! ;-)

Comment #87 - Posted by: KariU at September 21, 2009 7:18 AM

SP 95, 135, 155, 175, 155
PP 155, 155, 175, 185, 205 (1,F,F)
PJ 135, 135, 135, 135, 135

Comment #88 - Posted by: JerryM M/38/245/6'2 at September 21, 2009 7:20 AM

SP 88,88,88,88,93
PP 88,93,93,98,98
PJ 88,93,98,98,103

~75 s rest between each set (short on time today). Should have looked at last time's results before this WOD, because I went harder last time. Doh. Well, I think my form is getting better at least.

Comment #89 - Posted by: Joe M. 29/m/5'10"/145 lb at September 21, 2009 7:28 AM

One word about the CrossFit Level 1 Cert in Charlotte - AWESOME!

Chuck, John, Mike G(the stripper), Bobbi, Justin and coach Andy Hendel / I know I am missing a couple by name. One could not have asked for a more quality group of instructors.

Time & money well spent!

Agreed with Kari # 87 - QUADS!

Comment #90 - Posted by: Marc Ackerman at September 21, 2009 7:32 AM

Just wanted to comment on the professionalism and instruction of the staff from Crossfit HQ that taught the Level 1 Cert at CF Marina this past weekend. Every minute of the weekend was filled with invaluable information presented in an energetic, enthusiastic manner by each and every one of the instructors. It is truly amazing being in the presence of such elite athletes and having world champions coach your form is absolutely priceless. Special recognition should go to Andy from CF HQ, our "tour guide" for the weekend. I have sat through endless hours of instruction in my career and I have never encountered a more personable, approachable, humorous and passionate instuctor as Andy. He really made every minute of the day whizz by with his unprecedented teaching style. Cheers, Sir.

Thank you, CF HQ from the bottom of my heart.....Crossfit is changing my life, one muscle-up at a time.

Best Regards,

Mike Liberto
Fire Captain
Newport Beach Fire Department
NB, California

Comment #91 - Posted by: Mike Liberto at September 21, 2009 7:38 AM

Learned more in 2 days at the level 1 cert in Dallas than a whole week at The Cooper Institute. Excellent info and outstanding instructors. They did an aswesome job of conveying the information in plain language where anyone can understand. Even if they know nothing about anatomy. Thanks

Comment #92 - Posted by: Donald Moore at September 21, 2009 7:53 AM

135/140!/135/135/135
135/145/140/140/135
135/135/135/125/95

Comment #93 - Posted by: Hale at September 21, 2009 7:57 AM

Level 1 Cert in Charlotte...wow! It was like trying to drink out of a fire hose...blew me away. Chuck is the man, John is one of the most knowledgable guys I've ever met. Mike G was a big help (and a lot of laughs, thanks for teaching us the stripper deadlift), Justin was perhaps the best coach I've ever seen, Coach A was an awesome host, and I found out that I can only deadlift 20 lbs more than little miss Bobby...what the crap. You guys were fantastic and I can't say thanks enough.

I'm with Chuch - you (we) are the crossfit community. If you want to be a punk and walk around "knowing more" than everyone, then be a jerk. If you want to be a help and a true crossfitter, take what you know and teach someone! Right on!

Best $1000 I could have spent. I plan on taking another level 1 in about a year and then hitting my level 2 shortly thereafter.

Let's hit it...if you can walk the day after the Charlotte cert! 3...2...1...

(mike G, I'm going to be taking you up on your offer soon in ATL)

Comment #94 - Posted by: Aaron Farley at September 21, 2009 7:58 AM

New to Crossfit.... how long should we rest between sets? I do 1 rep of shoulder press as a set? Then how long till the next rep / set? Thanks.

Comment #95 - Posted by: Brad at September 21, 2009 8:05 AM

Did this workout on Saturday:

SP: 95,115,135,155 (pr +10), 155 (f)
PP: 135,155,155, 165 (PR + 10), 175 (f)
PJ: 155, 165, 175 (PR + 30), 185 (2,f), 135 (f... I was smoked)

m/32/6'6/240

Comment #96 - Posted by: thenine at September 21, 2009 8:08 AM

AWESOME VIDEO.

CFJax is the real deal. Elite trainers. Elite athletes. Elite programming. Way to keep the bar high. Chris and Mike are as tough as they get, glad to be on the same team.

Comment #97 - Posted by: JB - CrossFit SS at September 21, 2009 8:16 AM

C-
SP-110-110-110
PP-110-120-130
PJ-120-130-135

Comment #98 - Posted by: Jeff & Charity @ CFSnohomish at September 21, 2009 8:18 AM

SOHP: 155, 175, 155, 175, 175
PushPress: 185, 195, 205, 195, 185
PushJerk: 185, 175, 155, 155, 155

Really gassed out at the end. Probably should have taken more than 2min to rest between each set, especially on the push jerks.

Comment #99 - Posted by: Kevin Bania, 5'10, 180lbs, Camp Al Taqaddum, Iraq at September 21, 2009 8:30 AM

SP:111-116-121-141-138 LBS
PP:138-143-148-153-158 LBS
PJ:133-138-133-133-138 LBS

With a dislocated left A/C joint, my shoulders held out with no problem. How ever my wrists are crying like little school girls. Have to remember to rest longer next time.

M/29/6'0/178

Comment #100 - Posted by: Johnny P at September 21, 2009 8:34 AM

press= 135, 155, 165, 175, 185
push press= 185, 195, 200, 205, 205
push jerk= 135, 155, 175, 185, 185

Comment #101 - Posted by: mooseheadjordan at September 21, 2009 8:38 AM

F/27/5'4"/138

CF Warm-up: 15 x 3 rounds
SP (x1): 55, 65(f), 60, 60, 65, 65
PP (x3): 60, 65, 65, 70, 70
PJ (x3): 65, 70, 70, 75, 75

Still learning. I think I did them correctly. I wish I had someone to watch my form.

Comment #102 - Posted by: Tab at September 21, 2009 8:41 AM

Level 2 Cert in San Diego this weekend:

Pat, Adrian, Chris, and Andy T: THANK YOU! Your care of instruction and ability to teach are beyond amazing. I aspire to one day be like you guys!

Comment #103 - Posted by: Herm at September 21, 2009 8:49 AM

This was a great WOD.

SP: 95-105(f)-100-100-105-105(f)-100

PP: 3x100-3x105-3x115-3x115-3x115

PJ: 5x115-5x115-5x115-5x115-5x115

Comment #104 - Posted by: DrewFit at September 21, 2009 8:54 AM

Monday 21 Sep 09

500m row - 1:42(PR)

Dynamic stretching

PT:
Jazzercize-ish class - 45 min

SP 5x1 - 155,155,155,155,155
PP 5x3 - 155,155,155,155,155
SJ/PJ 5x5 - 155,155,155,155,155

PR for whole WOD, last time all were @ 150#. Stuck with the intent of this WOD and focused on effeciency of movement, speed on the SJ Has gotten much better.

Comment #105 - Posted by: Mike at September 21, 2009 8:57 AM

34/F/5'10"/160

I always lose motivation/aggression by the end of this workout. REALLY wanted more on the PJ’s, but today was not the day.

SP: 100-110-112-115(ugly)-115(match PR)
PP: 120-130-140-150PR-155PR
PJ: 132-142-154PR-160×2-155×3

Matched PR on the SP, +15 on the PP, +4 on PJ.

Top #’s from last 4:

090921 (today): 115, 155, 154
090407: 112, 140, 150
090206: 103, 135, 137
081229: 98, 135, 130

Steady improvement, so can't complain :)

Comment #106 - Posted by: Laura DeMarco - CrossFit Rx at September 21, 2009 8:58 AM

Herm, great to see you again this weekend and pleasure to watch you grow in the training aspect.

Comment #107 - Posted by: Speal at September 21, 2009 9:05 AM

M/41/190

Shoulder press 1-1-1-1-1 reps
155-155-145-145-145

Push press 3-3-3-3-3 reps
145-155-165-170-170

Push Jerk 5-5-5-5-5 reps
145-145-145-155-160

Comment #108 - Posted by: toby or not toby at September 21, 2009 9:06 AM

that video was sick. you guys at cfjax are so dark. i like it. i still like the old workout video from cfjax with the 225 cleans, muscle ups and hspu.

Comment #109 - Posted by: ken c at September 21, 2009 9:08 AM

as rx'ed
sp: 134, 145, 155, 165, 175

PP: 165, 175, 185, 195, 205

PJ: 135, 135, 135, 135, 135

coming back from a pulled muscle in my back so I took it a little easy today... but not that easy.

Comment #110 - Posted by: jshep 24/6'1/210 at September 21, 2009 9:12 AM

SP: 75,77,80(f),77,75
PP: 77,80,82(2),82(2),80(2)
PJ: 65(ugly),45,55,60(5th rep pushout at top),62(4th&5th rep push out at top)

Comment #111 - Posted by: SueAnne/f/49/5'6"/134 at September 21, 2009 9:15 AM

m/45/6'3"/200#

well hell I did it wrong but I did do it

115(too heavy)
95
105
110
115(fail on shoulder press)110
110

Comment #112 - Posted by: Warren at September 21, 2009 9:15 AM

M/40/175/6'

Shoulder press
135-1 155-1 165-1 175-1 185-f

Push press
135-3 155-3 175-3 195-3 215-3

Push jerk
155-5 175-5 185-5 175-3 175-3

Comment #113 - Posted by: Judd at September 21, 2009 9:17 AM

sp: 155-165-175-185-195(f)
pp: 195-205-215(f)-205-205(1,f)
pj: 155-165-175-185(2,f)-185(3,f)

Comment #114 - Posted by: rr81 at September 21, 2009 9:18 AM

m/24/175

SP: 135,145(PR),155(PR),155,160(F)
PP: 185,195,195(F),185,190
PJ: 165,175,185(F),165,165

Comment #115 - Posted by: carl castellano at September 21, 2009 9:18 AM

M/48/6'/184

SP: 135-155-165-170-175
PP: 135-145-150-155-160
PJ: 65-95-115-135-135

Comment #116 - Posted by: Richard at September 21, 2009 9:19 AM

125-all
125-all
125-115-105-105-105

Comment #117 - Posted by: Matt_Evansville at September 21, 2009 9:38 AM

SP: 65-70-75-85-95(f)-90(f)
PP: 85-90-95-100-105(f)
PJ: 45-65-75-85-95(4)-90

Comment #118 - Posted by: brittk at September 21, 2009 9:39 AM

Say it ain't so! Rip breaking away from CrossFit?
http://www.aasgaardco.com/news/

Comment #119 - Posted by: CFS at September 21, 2009 9:41 AM

Did this after a chest workout. Could've gone a heavier but I'm still figuring out my weight loads. 4 weeks in and still loving it!

SP - 95/145/145/145/145
PP - 160/165/170/170/175
PJ - 150/150/150/150/150

Comment #120 - Posted by: Josh Sr. at September 21, 2009 9:45 AM

m/5'9/160
sp-95-135-135-135-135
pp-155-155-155-155-165
pj-135x5

Comment #121 - Posted by: Clay at September 21, 2009 9:49 AM

Shoulder press
115
135
145
150
150

Push press
135
145
155
160
165

Push jerk
135
140
145
150
155

Comment #122 - Posted by: gary martins at September 21, 2009 9:54 AM

Shoulder press
115
135
145
150
150

Push press
135
145
155
160
165

Push jerk
135
140
145
150
155

Much improved from the last time!

Comment #123 - Posted by: Matt Gilson at September 21, 2009 9:57 AM

M/26/140/5'11"

SP:125,130,135,140(f),140(f)
PP:140,145,150,150x2(wrist started screaming),140
PJ:140,140,Stopped because wrist was hurting too bad.

Comment #124 - Posted by: Jon at September 21, 2009 9:57 AM

M/22/6'2/160

85 95 105 110 115
95 115 125 130 135
85 95 115 - Had to stop after this set, felt like a knife was stabbing my left trap when lowring the weight. Sucked...

Comment #125 - Posted by: SeanMerron at September 21, 2009 10:12 AM

M/25/200/6'1"

SP: 155,165,175,180(F),175
PP: 165,170,175(F),175,180(F)
PJ: 140,155,165,170(2,F),170(4,F)

Comment #126 - Posted by: Christopher Putnam at September 21, 2009 10:15 AM

M/29/205/5'10"

SP all x 1 135-145-155-165-175
PP all x 3 175-185-195-205-205
PJ all x 5 185-185-195-195-205

Comment #127 - Posted by: Gabriel Wright at September 21, 2009 10:17 AM

m/28/5'11"/183
As rxd:
SP: 155/165/170/175/175
PP: 185/185/185/185/190
PJ: 175/180/180/180/180(3)

Comment #128 - Posted by: Jon H at September 21, 2009 10:18 AM

Oh, one more thing. For everyone complaining about their wrists... I started taping mine on this workout a while ago and it made a significant and immediate difference. Obvious solution that I should've thought of a long time ago.

Comment #129 - Posted by: Jon H at September 21, 2009 10:21 AM

Completed the level one cert in Charlotte this weekend! The whole weekend was a ton of knowledge! The instructors were incredible and knew there stuff! Thanks so much to all the instructors you rocked it!

Comment #130 - Posted by: kp at September 21, 2009 10:22 AM

SP: 75/85/95/105/115(f)
PP: 85/95/105/115(f)/115
PJ: 95/115/125(f)/125(f)/120

this was a long one

Comment #131 - Posted by: Matthew at September 21, 2009 10:30 AM

male, 37 y/o, 149#, 68"

CFWU
WOD
SP 95, 105, 115, 115, 115
PP 125 x5
PJ 125, 125, 120, 120, 115

Comment #132 - Posted by: Karl at September 21, 2009 10:31 AM

just started cross fit; getting used to the motions.
(is it okay to do these with dumb bells if i do not have access to a bar?)

sp: two 35 lb dumbbells
pp: two 40 lb dumbbells
pj: two 40 lb dumbbells

Comment #133 - Posted by: robin @ nmsu at September 21, 2009 10:33 AM

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

SP 95, 115, 125, 135, 145
PP 135, 135, 145, 145, 145, 155
PJ 135, 135, 145, 145, 145, 155

Comment #134 - Posted by: fitz997 at September 21, 2009 10:35 AM

23/M/162

CFWUx3

95-105-115(PR!)-115-115
115-125-125-135(PR!)-145(2 reps,PR, then failed the last rep)
135(PR!)-135-135 then the gym closed

Flu?! What flu?! My lady friend's been seeking to infect me with some virus by coughing all over the house, and I've a scratchy throat, but here I am dominating my past self. Woo! \m/

Comment #135 - Posted by: Jeff A at September 21, 2009 10:40 AM

Unable to due the WOD due to some injuries. Did Squats instead.

500m Row

5x5x5x5x5 Back Squats
155-175-195-225-245

Get some, Go again!

Comment #136 - Posted by: DJ at September 21, 2009 10:46 AM

24/m/175

SP: 165,165,165,165,175
PP: 175,175,175,175,180
PJ:180(3 then fail),155,155,165,175

started heavier and ended about the same. got up to 180 in pp which is more than in any other of these events

Comment #137 - Posted by: NickR at September 21, 2009 10:52 AM

Just got back from level 1 cert (CF Marina). Awesome course. All the instructors were energetic and informative. Andy and Pat, you got it down to a science. Andy cracked us up! I am pumped to go out and teach CF to the masses.

Comment #138 - Posted by: Michael McGehee at September 21, 2009 10:53 AM

41/m/176cm/72kg

SP 50-55-60-65(f)-62.5
PP 50-55-60-65-67.5(PR)
PJ 50-55-60-65(bad form)-60

All weights in kg.

Done the day after the WOD with 84 HSPUs and 84 L-pull-ups.

Comment #139 - Posted by: Memuc at September 21, 2009 10:55 AM

M/29/71/197
x1 x3 x5
115, 115, 135
135, 135, 145
135, 145, 155
135, 155pr, 165pr
135, 145, 155

Comment #140 - Posted by: 0tter1 at September 21, 2009 10:59 AM

SP: 95-95-100-100-105
PP: 95-105-105-110-110
PJ: 95-95-95-95-and shoulders died at the finish line!

first time doing this WOD, left myself some room for improvement clearly

Comment #141 - Posted by: Colin at September 21, 2009 11:07 AM

3X CFWU (15 reps, each)

WOD as RX'ed
WU 95# X 10
SP - 115, 135, 155, 175(f), 155
PP - 155, 175, 185, 205(f), 195
PJ - 135, 155, 165, 195(f), 165

Comment #142 - Posted by: Gene 40/6'2"/225/W2D1 at September 21, 2009 11:07 AM

SP 70,80,90,100,110
PP 85,95,105,115,125
PJ 90,100,110, 120,130

increase in SP & PJ but not PP. Was very happy with this since my shoulder has been bothering we lately.

3 sets:
barbell jump lunges 95lbs
bodyweight tricep extensions

Comment #143 - Posted by: jc at September 21, 2009 11:16 AM

I had an excellent time at the Charlotte certification this weekend. I have been crossfitting for two years and I was a little worried that I wouldn’t be learning anything new. I was wrong. The trainers were wonderful and I definitely feel like I learned how to be a trainer, rather than just an athlete. The HQ staff was very professional and knowledgeable. It was an excellent experience overall!!

Comment #144 - Posted by: Jeannie Barrow at September 21, 2009 11:17 AM

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
sp125lbs,125lbs,125lbs,135lbs,135lbs
PP145lbs,155lbs,155lbs,160lbs,170lbs
pj145lbs,155lbs,155lbs,160lbs,175lbs

last time
sp 95,105,115,125,135lbs
PP 135,145,155,165x1,155lbs
PJ 135,145,155,165x4,155lbs

regular warm up and with muscleups and ghds

I need to workout feeling crappy more often! I feel pretty good, some runny nose and throat a bit sore, but good.

Comment #145 - Posted by: NikNichols42yo 5'7'' 165lbs at September 21, 2009 11:18 AM

25/m/5'11"/208ish
SP - 165-175-185-195f-190f
PP - 190-200-210-215-220(1)
PJ - 205-210-215(0)-215-225(2)

Comment #146 - Posted by: Nickosaurus at September 21, 2009 11:19 AM

95-105-115-125-135
95-105-125-135-145
No olympic lifting in gym so I held a handstand for a total of 5 minutes.

Comment #147 - Posted by: dewy24 M/40/170 at September 21, 2009 11:28 AM

Long story short, I did the GHD/back extension workout right before this one. Maybe I need to blow my lower back and hamstring strength before this one next time too. WAY pumped about this WOD and my lifts on it.

SP 60-65-70-75-80(15# PR)
PP 65-70-80-85-90(20# PR)
PJ 70-80-90-100-105(35#PR)

Second time doing this workout, last time I wrote "Can't wait to go heavy on push jerks".

f/26/5'5"/175

Comment #148 - Posted by: Kelly at September 21, 2009 11:30 AM

sp: max @ 135 pr, but not new
pp: max @ 155 pr
pj: max @ 135 pr

Comment #149 - Posted by: John at September 21, 2009 11:30 AM

SP- 135-145-145-150F
PP- 135-145-155
PJ- 095-115-125-130
Left knee was a bit clicky but PJ was working.

Comment #150 - Posted by: Phoenix at September 21, 2009 11:32 AM

Haven't done much overhead work in some time.

sp: 155, 160, 165, 170, 175
pp: 155, 160, 165, 170, 175
pj: 135, 145, 155, 165(3)

Took it easy. Can't wait to get full speed again

Comment #151 - Posted by: Richard 25/200/m at September 21, 2009 11:32 AM

Great CrossFit cert. Thanks to all the coaches! You all rock. Enjoyed the time in Andy's box! Andy and his wife were great host. Great to see Bobbi as alway! What a motivating group! Visit us at CrossFit864 anytime you are passing through this area!

Comment #152 - Posted by: janice at September 21, 2009 11:34 AM

39m/6/187

145.150.155.160.165f
170.175.180.185.190
175.180.185.190.200

Comment #153 - Posted by: #42MARQ - CrossFit Bucks at September 21, 2009 11:35 AM

I attended the CrossFit Level 1 cert this weekend at CF Marina and wanted to express how it truly opens your eyes to more than just the painful WODs that have so many hooked on CrossFit. The instructors truly care about the over all health and fitness of their students & athletes, it was great to learn the about the science and genius that supports this life changing lifestyle!

Thank you again!

Comment #154 - Posted by: Gilly Smith at September 21, 2009 11:40 AM

m.23.175

Shoulder Press 155,160PR,160,160F, 155
Push Press 170 175PR, 180PR, 180f, 175
Push Jerk 170, 180PR, 155, 155, 155


Worked on form with my last sets of jerks. Was mentally drained by then.

Comment #155 - Posted by: cass - CF Oshawa at September 21, 2009 11:41 AM

Just wanted to say thanks to Chuck, Jon, Bobbi Jo, Mike G., Justin, Russell and Casey as well as the Hindels(sp?) at the L1 cert in Charlotte this weekend. Learned more than I thought possible. Still trying to process everything and get it back to the clients. 'cause that's what its all about.

One thought I had was that there was no mention of recovery techniques: Ice, massage, foam roller, sleep, etc. Does HQ assume a pre-existing knowledge of that in an L1 cert or is it just too much to cover in 2 days?

Will do today's WOD tomorrow with my newly polished form and weak hip extension.

Comment #156 - Posted by: Paul Siegel at September 21, 2009 11:42 AM

I attended the CrossFit level 1 cert this weekend at CF Marina. I just wanted to thank all the coaches and staff for a wonderful experience. It was great to be taught from such passionate coaches who really eat, sleep, breath this stuff. CrossFit is much more than just decreasing your Fran time, its a science, a way of life, and an overall bettering of one's health and fitness.

I'm hooked, and can't wait to get others hooked as well!

Thanks again!!

Comment #157 - Posted by: Gilly Smith at September 21, 2009 11:44 AM

Yesterday-
2.5 hrs of soccer
Then right after, sweaty, smelly, and tired ;)
21-18-15-12-9-6-3
HSPU
Innate “vacuums” (same muscles as KTE, but easier on my hip flexors)
Pull ups, asst
= 13:14


Today’s wod (a favorite!)
SP: 85-85-85-85-85
PP: 100-105-110-110-110
SJ: 120-125-125-125 (4,1), 125 (3,2)

Similar numbers to last time. PP up 5# at end, but last time SJ were not broken either. I’ll take it anyhow! :)

Erin

Comment #158 - Posted by: in8girl at September 21, 2009 11:44 AM

to 95/120/120, failed on 125 for both push press and jerk

Comment #159 - Posted by: Raph at September 21, 2009 11:45 AM

oops to 105 on SP, pr on that

Comment #160 - Posted by: Raph at September 21, 2009 11:46 AM

billy@sincity-
i did eventually finish the wod...took me close to an hour. i remember being really sore the next couple of days afterwards. many many many failed attempts lol. but i finished and sometimes, its not about short/intense...sometimes the wod is in our own head and not so much strength/power.

jb-
cfjax is proud to be a part of this entire crossfit east family. cfjax is as much as you, as cfss is as much as us.

thanks for all the love everyone!

Comment #161 - Posted by: chris-cfjax at September 21, 2009 11:46 AM

Charlotte was awesome guys. I learned so much and I am so ready to spread the word. Chuck your a beast and Mike G, thanks for the butterfly lessons.

Comment #162 - Posted by: Mike S. at September 21, 2009 11:49 AM

congrats to all of the new level 1 trainers from the charlotte cert! it was awesome getting to meet and work with so many motivated crossfitters!

now, get out there and train!

bobbi

Comment #163 - Posted by: bobbi at September 21, 2009 11:55 AM

Since this is the first time in the group and the first time I have lifted weights in a very long time I thought I would take it easy. But completed as recommended.

WU - 2 sets 8 reps Bar (45 lbs)
Shoulder Press 65/75/85/85/85
Push Press 85/85/85/85/85 - no problems here but was smoked after last set
Jerk Press 85/85/85/85/85 - probably could have gone higher, but this is the first time executing this move and didn't want to screw up the form.

6'0/208/35/M with Shoulders screaming,

The Master Beginner

Comment #164 - Posted by: Master Beginner at September 21, 2009 11:59 AM

SP: 65 75 80 85 85
PP: 75 80 85 90 90
PJ: 85 90 95(F-3) 85 85

Comment #165 - Posted by: WR at September 21, 2009 12:04 PM

105-110-110-105-105
110-115-120f-115-115
120-125-130-135f-130

Form needs work on push press
Thought I could press more. Next time I'm going to start lower and ladder at higher intervals

Comment #166 - Posted by: Matt M/22/170 at September 21, 2009 12:08 PM

FIRST TIME
Shoulder press 1-1-1-1-1 reps 165lbs
Push press 3-3-3-3-3 reps 165lbs
Push Jerk 5-5-5-5-5 reps 175lbs
THIS TIME
SP-165 170 175 180 185
PP-175 180 185 180 195X1
PJ-160,165,170,175X2,185X2

murder on the shoulder and wrists, just murder

Comment #167 - Posted by: nganga at September 21, 2009 12:09 PM

Last Time:
SP: 135 145 160 170 180
PP: 170 175 185 190 195
PJ: 155 165 175 180 185

This Time:
SP: 145 155 165 170 175
PP: 155 165 175 185 195
PJ: 155 165 185 195 200(f)

Comment #168 - Posted by: ferb44 at September 21, 2009 12:15 PM

M/40/255/74"
Shoulder Press
45
95
135
155
165

Push Press
95
135
155
175
205 (just 1 rep - got scared)

Push Jerk
95
135
155
165
Couldn't do any more

Comment #169 - Posted by: Linwood Wright at September 21, 2009 12:18 PM

SP - 55/65/75/80/85
PP - 85/95/100/105/110
PJ - 110/115/120/125/125

Comment #170 - Posted by: B Dallas at September 21, 2009 12:19 PM

Press 5x5: 115, 135, 135, 145, 145

Push press 5x3: 135, 145, 155, 165, 175

Push jerk 5x5: 135, 145, 155, 165, 175

Comment #171 - Posted by: Benny1 M/40/74"/220 at September 21, 2009 12:23 PM

m/42/162/6'

sp: 115, 115, 120, 125, 130 (max last time: 120)
pp: 135, 140, 145, 150(f), 145 (mlt: 135)
pj: 145x4, 140, 140x3, 135, 135 (mlt: 135

Comment #172 - Posted by: P&M at September 21, 2009 12:24 PM

Med weights today
100-105-110-115-120
120-125-130-130-130
130-130-135-135-135

Comment #173 - Posted by: Headhunter at September 21, 2009 12:26 PM

I feel HUGE!!!

135-135-140-145-155
135-150-155-160-170
135-145-150-160-180

Shoulders are done. 2 weeks for recovery. THANK YOU COACH!!

Comment #174 - Posted by: Justin at September 21, 2009 12:30 PM

95-105-115-125-135(F)
115-135-145-155-165(F)
135-135-135-135-135

Comment #175 - Posted by: Jeff 21/5'7/150 at September 21, 2009 12:35 PM

SP 135-155(f)-145-155(f)-150
PP 135-145-155-160-165
PJ 135-135-135-115-115

Technique getting better but numbers still languishing. I'll take that for now.

Sets of 6 GHD and 6 BE between all weight sets.

Comment #176 - Posted by: Kamper/M/45/74"/200 at September 21, 2009 12:41 PM

CFWU X 3
135, 145, 145, 145, 145
155, 165, 175, 185, 185 (x2)
185 (x4), 175 (x4), 175 (x4), 155, 155

Comment #177 - Posted by: Casey at September 21, 2009 12:45 PM

Tons of props for the crew at the level 1 cert in Dallas. Great info put on by a well organized and knowlegeble staff. Cant wait to start showing this to others. loved it thanks

Comment #178 - Posted by: kevin campbell at September 21, 2009 12:51 PM

m/29/6'1"/280

SP: 155,165,175,185,190
PP: 175,185,195,205,215
PJ: 185,190,205,215,225

Comment #179 - Posted by: Max at September 21, 2009 12:51 PM

Ca. 1 minute rests - low on time.

50kg x 5
55kg x 2, 60kg x 3
60kg x 5

Might have tried a little more, but I'm happy. It seems I can finally press 50kg on a regular basis. Pathetic for most people, but a big step for me!

Comment #180 - Posted by: Mike Gray - M/36/6'/180 - Zürich, Switzerland at September 21, 2009 12:54 PM

sp: 95 115 125 135f 135f
pp: 135 145f 145f 135 135 135
pf: 135 135 135 145f 135

Comment #181 - Posted by: Shomberg M/19/56"/145 at September 21, 2009 12:55 PM

M/35/175

I did SPx1, PPx3, PJx5 as 1 set 5 times....

SP: 140, 140, 140, 110, 110
PP: 140, 140, 140, 110, 110
PJ: 140, 140, 110, 110, 110

Comment #182 - Posted by: BillB at September 21, 2009 12:57 PM

SP - 85, 95, 105, 115, 125 (F)
PP - 115, 125, 135, 140, 145 (F)
PJ - 95, 105, 115, 120 (F), 115

Comment #183 - Posted by: SB at September 21, 2009 1:01 PM

SP: 115-125(f)-120-120-120(f)
PP: 115-125-135-140(x2+f)-135
PJ: 105-115-125-135(x3,f,125x1)-125-120

Comment #184 - Posted by: Rob m/22/5'5"/149 at September 21, 2009 1:06 PM

SP: 95-115-135-155(f)-145
PP: 115-125-135-145(f)-140
PJ: 115-120-125-130(fx2)

Comment #185 - Posted by: Go at September 21, 2009 1:12 PM

need to get my muscle memory back its been too long since doing these so my body coordination is still catching up.

115,115,125f,115,115
135,135,145(f),135(f3),135(f3)
135,135,145(f3),145(f4),145(f2)

Comment #186 - Posted by: NUcf at September 21, 2009 1:13 PM

132, 142, 152, 162f, 162f
176, 186, 186, 186, 186
176, 176, 176, 176, 176

Comment #187 - Posted by: BSharp 23m/5'8"/185 at September 21, 2009 1:20 PM

CFWU
situps on steep decline

WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps

Ran out of time to do PJ.

SP: 110-120-130F-125-130F
PP: 110-120-130-140F-135

130 is like an invisible wall for me with SP.

Comment #188 - Posted by: rbst m/33/5'10"/185 at September 21, 2009 1:21 PM

5 sets of 1xSP, 3xPP, and 5xPJ (without putting weight down)
95, 100, 105, 110, 115

After WOD: got my first 2 ring muscle ups and ran 6 miles bare foot. Good times. No issues.

Comment #189 - Posted by: Eric in SD at September 21, 2009 1:26 PM

m/41/158

SP (1) - 95, 135, 145, 155, 160(f)
PP (3) - 135, 145, 155, 160, 135
PJ (5) - 135, 145, 150(f on 5th), 150, 135

Last sets of PP and PJ lower weight because shoulders were spent.

Comment #190 - Posted by: Brian at September 21, 2009 1:26 PM

rest day

triathlon yesterday.

Comment #191 - Posted by: DNICE/M/34/175 at September 21, 2009 1:27 PM

M/30/186/95

WU 2k erg, 7m24s

First "RX'ed" WOD (even if it isn't for time).

SP 40, 50, 45, 55, 50
PP 50, 55 (fail on 3), 50, 55, 55 (fail on 3)
PJ 40, 50 (fail on 5), 50 (fail on 5), 50

Comment #192 - Posted by: Sam at September 21, 2009 1:29 PM

i've been following CF for quite some time now and can't say enough about it...best fitness program hands down. but lately i've been watching more and more videos and can somebody tell me what's the deal with all the disstended steroid belly buttons on the females????

Comment #193 - Posted by: Mario P... at September 21, 2009 1:35 PM

sp - 115,125,135,140f,135
pp - 115,135,(155,155f,145,145f,140),(140,140f,135x2),135
pj - 115,125,135,(154x2,145f,145,145f,140,140f,135),135

Comment #194 - Posted by: bookworm at September 21, 2009 1:36 PM

Sp145,155,165,175,190(pr)
Pp155,175,185,200,210(pr)
Pj155,175,190,200,200(pr)

Comment #195 - Posted by: Jonblaze at September 21, 2009 1:40 PM

M/44/6'0"/180
overall a below average workout. Just couldn't get the bar over my head
SP 65/85/95/105/115
PP 95/105/115/125/130
PJ 95/105/115/125/135

Comment #196 - Posted by: Allan at September 21, 2009 1:40 PM

m/27/220/6'4
ive lost a decent amount of weight latly. my abs done for from ghd's my hands done for from daniels pull-ups. today sucked!

135-135-140-145f-145f
135-145-155-165-175
165-165-155-135-135

Comment #197 - Posted by: Ambro at September 21, 2009 1:50 PM

SP135-155-165-165-175
PP135-155-155-155-155
PJ135-135-115-115-115- worked on form

Ran 1 mile in 6:54 then stretched

Comment #198 - Posted by: SGT WARREN M/27/5'8"/175 at September 21, 2009 1:51 PM

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
95x5 wu
Press - 105,115,125,125,130(f)
Push press - 115,125,145, 145(2), 145
Push jerk -  115, 135, 155(2), 145,145 

Comment #199 - Posted by: Eburley at September 21, 2009 1:53 PM

WOD #13
Press
1x50kg
1x55kg
1x60kg
1x60kg
1x60kg
Push Press
1x60kg
3x50kg
3x50kg
3x50kg
3x50kg
Push Jerk
5x40kg
5x40kg
5x40kg
5x40kg
5x40kg

I don't dig these exercises as I have trouble getting the bar back down to shoulder level. I find this really uncomfortable on the shoulders and wrists. I just wanted to throw the bar on the ground.

Comment #200 - Posted by: FB at September 21, 2009 1:58 PM

What happened to crossfit football? the link now takes you to a "Go Daddy.com site".

Comment #201 - Posted by: Jon peters at September 21, 2009 2:01 PM

M/43/185/5'9"
SP 155-155-165(f)-155-155
PP 165-165-165-155-155
PJ 155-155-135-135-135
Way off PR marks today.

Comment #202 - Posted by: Alan at September 21, 2009 2:05 PM

Love this workout. 3 new PR's today. One in each lift.
160 Press
170 push press
160 push jerk

Comment #203 - Posted by: Steve at September 21, 2009 2:14 PM

Many thanks to the crew who ran the L1 cert at CF Marina. Every minute was packed with valuable information, movement, and coaching. The instructors(Andy, Jason, Jolie, Pat, Rachel, and Rory) have true virtuosity. Their knowledge was deep, delivery was engaging and entertaining, there was a relentless pursuit of fundamental mastery, and as an added bonus they are all living embodiments of successful CF implementation.

Great learning and inspirational experience.

Thanks!

Comment #204 - Posted by: Steve V at September 21, 2009 2:19 PM

33m/5'10"/185#
155 PRESS
175 PUSH PRESS
185, 185, 185, 155, 155 JERK

Comment #205 - Posted by: 611 at September 21, 2009 2:20 PM

First time doing a push jerk - thankful for the crossfit.com videos! Didn't know my PR on any of these as I am still relatively new - used today to more or less figure it out.

SP - 95-105-125-135-155
PP - 114-125-135-155-165
PJ - 115-135-145-155(3f)-135

Shoulders are tired - but I need to agree that this kills the wrists - especially having done front squats on Friday.

Comment #206 - Posted by: Nathan at September 21, 2009 2:24 PM

SP 160
PP 185
PJ 170

PP and PJ done behind head due to sore right wrist.

PJ could have looked a little better, wasn't resting too much in between rounds, short on time this morning so I had to rush within reason.

Go Navy!

Comment #207 - Posted by: Varp at September 21, 2009 2:32 PM

33/m/160

cfwu x2

sp: 135,135,135,135,115
pp: 115,135,135,155(2),135
pj: 135,135,135,155,165(3)

Comment #208 - Posted by: Karim saoud at September 21, 2009 2:38 PM

SP 95/105/110/115/115(failed)
PP 95/105/110/110/115
PJ 95/95/95/95/95

Still working on form for the PJ (had it down pretty well by the last set), and probably should have been higher on PP as well but I'm not disappointed for my second WOD. Definitely harder than I thought before I started it.

Comment #209 - Posted by: Sean at September 21, 2009 2:41 PM

40/M/71/209

SP 185, 185, 155, 155, 155
PP 155
PJ 155

Still a novice. I anticipated increasing weight in PP and PJ. DOH!

Comment #210 - Posted by: JTB at September 21, 2009 2:41 PM

100 Double Unders
cfwu 3x15

sp:135,140,145,150,155(f)
pp:155,160,165,170(f),x
pj:170,175,180(f),x,x

Comment #211 - Posted by: joshua nelson 20/5'9/m/170 at September 21, 2009 2:46 PM

115
135
155
165
175

155
165
165
175
185

135
155
155
155
165

Comment #212 - Posted by: Woodlandave 29 m 195 5'9" at September 21, 2009 2:49 PM

SP: 135, 165, 185, 195, 200(f)
PP: 3x185, 3x205, 3x225, nothing left in the tank after that
PJ: 5x185, 5x185, 5x205, 4x215, 3x215

Comment #213 - Posted by: M@ at September 21, 2009 2:52 PM

M/34/5'11"/170

First time through this one:

SP - 105; 115; 125 ; 125 (f); 115; 115
PP - 115; 125; 135; 145; 145(f); 135
PJ - 115; 125; 135; 135(f); 125; 125(f); 115

Shoulders are done from HSPU's.

Comment #214 - Posted by: Ron at September 21, 2009 2:53 PM

why am i getting go daddy crap when i try to go to crossfitfootball??????????????????

Comment #215 - Posted by: jesse at September 21, 2009 2:57 PM

m/38/76/205

SP 115-125-125-125-130
PP 135-145-145-150-150
PJ 135-135-145-145-135

Shoulders finally crapped out late in the PJs. But by far my best job on this WOD.

Comment #216 - Posted by: Chas at September 21, 2009 3:08 PM

sp 135, 145(f), 140, 140, 135x3
pp 155, 165, 175, 180, 185(pr)
pj 175, 185, 190(f,3), 185, 215x1

Comment #217 - Posted by: mike morgan at September 21, 2009 3:18 PM

26/m/5'11"/177
SP=95-105-115-125-135-145(fff)
PP=135-145-155-165(tiePR)-175(fff)
PJ=135-155-165-175(fff)
Struggling to hold body straight without weight overhead after Friday.

Comment #218 - Posted by: justaman - liberty sc at September 21, 2009 3:18 PM

135,145,155(F),155(F),150
155,160,165(F),165,170(F)
155(PR +10), 160(F),150,150(F),150.

Comment #219 - Posted by: Allie 38 168 M at September 21, 2009 3:24 PM

M/41/180

As rx'd:

SP 145/155/155(f)/135/145
PP 155/165/165/175(2)/175(2)
PJ 135/155/160/165(4)/135

More better faster

Comment #220 - Posted by: Marty at September 21, 2009 3:28 PM

To all that joined the party in Charlotte, NC.........AWSOME CERT!!!! Chuck, bro, you and your instructors rock. They were very knowledgable and exact. I had an awsome time, thought you all ripped me a new ass, but I drank the Koolaid and loved it. You have inspired me to continue my dream of opening my own box here in Morgantown WV........and it will happen, already have 10 commits....thanks to all of you and your teams motivational treats....LOL. And yes, Fran still sucks as you have shown. CF Charlotte............you all have the most awsome box I've ever seen..........you walk in......and its all business.....love it bro, thanks to you and your staff for letting us use it Randy.

Comment #221 - Posted by: Nathan Harmon at September 21, 2009 3:29 PM

Press 80-85-90-90-95(f)
Push Press 90-95-105-110-115(f)
Push Jerk 65 for all sets - not feeling confident at all lately with jerks, worked on form.


Comment #222 - Posted by: Julie D F32/115 at September 21, 2009 3:34 PM

SP - 95,100,105,115,125 (PR!)
PP - 130,135,145,155,165
PJ - 135,140,150,160,175 (PR for reps! and could have done more)

All lifts felt solid tonight!

Comment #223 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/185#) at September 21, 2009 3:35 PM

CFWU X2 (5 reps, + push-ups)

As Rx'd"
Shoulder press x1: 35/40/45/50/55
Push press x3: 40/45/50/55/60
Push jerk x3: 40/45/50/55/60x3, Fx2(last two)

F/60/5'6"/139.8

Comment #224 - Posted by: BarbJ at September 21, 2009 3:43 PM

SP 70, 80, 90, 100, 110(f)
PP 90, 100, 110, 110
PJ (My body's still trying to get this movement down) 70, 80, 90, 90, 90

All done with dumbbells (so for SP, 35s, 40s, 45s, etc.)

Then ran out of room on dumbbells for PP. Time to pick up more 10 and 20 plates. Thanks crossfit!

I'm also wondering, are these presses harder or easier with dumbbells. Am I missing out not using an Olympic bar?

Comment #225 - Posted by: rlh at September 21, 2009 3:48 PM


9.21.09

Could not split up WOD's due to work schedule....Took about 10 mins between CF and CFE

CF Main Site
Press x 1
Push Press x 3
Push Jerk x 5
All exercises...135,155,185,205,225

CF Endurance
10 intervals with 3:00 rest
5 x 250m row (Fastest 44.6, Slowest 45.7...good pace)
5 x 200m run (Fastes 32.71, Slowest 34.08)

Weakness Work
8 Thrusters 95#, 8 Burpee's, 4 Dead Hangs

Comment #226 - Posted by: Derek M/235/6' at September 21, 2009 3:48 PM

CFWU x 1

warm up sets
45 x 10
65 x 5
95 x 3

w.o.d.:

shoulder press
105 x 1
105 x 1
105 x 1
105 x 1
105 x 1

push press
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

push jerk
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1

Comment #227 - Posted by: Thomas Baklayan at September 21, 2009 3:49 PM

Press
75-80-85-90-95(f)

Push Press
95-105-110-115-120

Push Jerk
120-120-125-125-130(4)

Comment #228 - Posted by: jenny at September 21, 2009 3:52 PM

28/M/143

press: 115-120-125-125-130F

push Press: 115-120-125-135-140

push jerk: 115-120-125-130-135

I always underestimate how taxing this is to my body, by the end I feel totally fatigued. This progression is absolute art, it feels just right in that the fatigue and increased reps balance against the fact that you progress towards movements where you should traditionally be able to handle more weight. Simple workouts like these really show what master programmers Coach and everyone else in HQ responsible for programming are. Thanks crossfit, coming up on a year anniversary soon and feeling younger and fitter than I was a year ago.

Comment #229 - Posted by: Eric E at September 21, 2009 4:00 PM

Mark
Press 105,110,115,120(pr),122(f)
PP 95,105,115,125,135
PJ 95,115,125,135,140(3)

Comment #230 - Posted by: Mark & Theresa at September 21, 2009 4:01 PM

28/F/100

press: 45-55-60F-60-60

push press: 45-55-60-65-75F

push jerk: 45-50-55-60-65

Comment #231 - Posted by: Alisha311 at September 21, 2009 4:02 PM

Cookie: I made that hot bald guy look just for you! Next time it will be the bluetooth look... LOL

Chris: Thanks. It's always a pleasure to run into you at certs and competitions.

WOD: as Rx'ed!!! (in kg)

SP 30-40-45-45-45
PP 40-45-50-52.5-55
PJ 20-25-30-35-40

So happy to have done this workout. It's my favorite CF.com strength WOD. The best thing about it is the ability to quantify your efficiency (or lack of) between the different overhead lifts. If your technique is flawed in the push jerk, there's no way you can repeat your best shoulder press weight for 1 rep in a 5 rep set of the push jerk.

Comment #232 - Posted by: Herm at September 21, 2009 4:04 PM

M/16/5'11"/168
sp:135(f)-130-130-132.5(f)-130
pp:125-135-145-152.5(f)-152.5(PR)
pj:125-135-145-150(PR)-155(f)

F/51/5'6"/130
sp:75-80-85(f)-82.5-85
pp:75-85-87.5-90-95(PR)
pj:75-85-95(f)-90(f)-85

M/50/5'11"/172
sp:105-110-115-120-122.5(PR)
pp:115-125-135-140-145(PR)
pj:115-125-135-140-145(PR)

Lots of PR's today. I PR'ed all three lifts for the first time ever.

Comment #233 - Posted by: Kevin C. at September 21, 2009 4:07 PM

sp: 135-115-125-135-150
pp:145-145-145-145-145
pj:145-135-135-135-15

Comment #234 - Posted by: Collin at September 21, 2009 4:10 PM

SP 180-190-200-205-210(f)-195
PP 165-180-195-205-215(f3)-195
PJ 165-180-195-205-220(f3)-195

Comment #235 - Posted by: Josh M/34/74"/195# at September 21, 2009 4:15 PM

did this at globo this morning after 4 hours sleep

S Press 5x1-60kg - fail 62.5 (have made it before)

P Press 5x3-72.5 - this is actually my 1RM PR so am making progess here

P Jerk 5x5 - 67.5 - highest I've ever been for 5 reps

technique is still soft - not much difference between my push press and push jerk to be honest

Comment #236 - Posted by: nick in sydney m/37/6ft/183 at September 21, 2009 4:18 PM

SP: 120, 135, 140, 145F, 142.5, 145 Tied PR
PP: 135, 155, 155, 175, 185 PR by 5
PJ: 135, 160, 175, 185, PR by 15, 190 x4

Good Day!

Comment #237 - Posted by: soccerman/CrossfitRenaissance/23/182/6' at September 21, 2009 4:21 PM

Got up to: (last time)
SP 155 lbs (165)
PP 155 lbs (155)
PJ 165 lbs (145)

Comment #238 - Posted by: Kyle A. at September 21, 2009 4:22 PM

Had a very rough day. Shoulders are weaker than they have ever been- not sure why. I didn't even make it to the push jerks today.

SP 135-145-150-155(f)-155(f) Previous PR was 175!
PP 155-165-175-185(2)-135

Comment #239 - Posted by: russell 25/m/190 at September 21, 2009 4:25 PM

Read the Admudson article on double unders, so worked on them to start. Got 3 sets of 10 continuous.

SP: 105-115-120-125-130f
failed, old PR 130

PP: 115-125-145-165-175
tied PR

PJ: 135-155-165-175-185f
failed on 3rd, tied PR 175

Shoulders felt really tired, no juice.

Comment #240 - Posted by: Arthur M/34/5'11"/175 at September 21, 2009 4:26 PM

sp - 155 175f 175f 155 155
pp - 135 155pr 155 135 135
pj - 45 45 65 65 65

decided to really work on push jerk form, instead of just playing around at it

Comment #241 - Posted by: controlfreak at September 21, 2009 4:27 PM

SP 155-165-170-175(f)-165
PP 165-165-165-165-165
PJ 155-155-155-155-155

Comment #242 - Posted by: Matt at September 21, 2009 4:32 PM

Thanks to Chuck, Jon, Mike, Russell, Bobbie, Casey, Randy and Justin for an awesome cert this weekend. Learned so much and was able to apply my added knowledge to my clients today:)
Your shared experiences, knowledge and enthusiasm very incredible. I am so pumped about crossfit and I feel confident enough to really exert the intensity in my own training. I've decided because our Bobbie's lecture I'm headed for the zone way of life:) Thanks Bobbie!!
Lv ya all,
visit anytime- BTBfitness Atl.
Des

Comment #243 - Posted by: Des at September 21, 2009 4:34 PM

m/19/171
shoulder press 135-135-135-155-155

push press 155-135-135-155-155

push jerk 155-155-155-190-190

Comment #244 - Posted by: Buddy Hitchcock at September 21, 2009 4:38 PM

SP: 105,115,125,135(f),130,135(f)
PP: 115,120,130(pr),135(pr),140(x2)(f)
PJ: 95,105,115,125(x4)(f),120(x4)(f) (PR=120x5)

Unable to rack weight for PJ 4th and 5th set.

Taping wrists: Any wrist pain is gone since I have started taping my wrists before these type of WODs. I use 2 wraps of 1 1/2" athlete tape. Works wonderfully.

For what its worth, I noticed that Mikko Salo tapes his wrists at the 2010 games.

Comment #245 - Posted by: Ronnieboy at September 21, 2009 4:39 PM

I was at the cert 1 in Charlotte over the weekend.. Gotta say thanks to everyone!! i learned so much. i'm already trying to teach my mom the proper squat. chest/tri's, back/bi's, no more.. crossfit from now on... i would have stayed a 3rd day if i could have.. peace

Comment #246 - Posted by: Phil at September 21, 2009 4:42 PM

First timer:

P: 80,60,75,80,80 (dumbells
PP: 60,70,70,80,80 (dumbells)
PJ: 65,75,85,95,105 (using barbell machine meant for squats)

Comment #247 - Posted by: triplet dad at September 21, 2009 4:42 PM

As prescribed:

SP: 185-185-185-185-155

PP: 185-185-185-155-155

PJ: 185-185-155-155-155


M/33/70/205

Comment #248 - Posted by: B Bowen at September 21, 2009 4:44 PM

30yo, 5'11", 172lbs

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

My top weights from last time were 140/145/150, so this is another slight move up on the push press and jerk. I wasn't feeling too strong in the press today. Seems like a weak spot for me.

Comment #249 - Posted by: Alton at September 21, 2009 4:50 PM

CFWUx3x15

SP: max 125 (PR)

PP: 115x3x5

PJ: 95x5x5

Comment #250 - Posted by: Pete - Decatur, Ga at September 21, 2009 4:52 PM

38M/5'10"/169#

W/U: BSx5: 135-155-175.

SP 5x1: 135-145-155-160(fx2)-160.
PP 5x3: 175-205-210(x2)-210(x2)-205.
PJ 5x5: 175-185-205(x4)-205(x3)-205(x2).

C/D: dynamic, PNF, and static stretching of shldrs.

No new PRs. Core and shldrs still crushed from last cycle.

Comment #251 - Posted by: rjf (Since 07-20-07. WOD no. 596) at September 21, 2009 4:56 PM

sp 135/150/165/175/180(f)
pp 175/185/195/200/205(2)
jp 185/195/200/205/215(3)

Comment #252 - Posted by: troy at September 21, 2009 4:58 PM

22/M/150/5'7"

Previous Lifts - P-95, PP-115, PJ-135

Today's Lifts
p - 110-115(f)-110-110-110
PP - 125-125-130-135-140
pj - 145-145-145(f)-135-135

Comment #253 - Posted by: Mattie at September 21, 2009 4:59 PM

30 min cardio + wod as rx'd

SP - 115; 135; 145; 145; 145
PP - 115; 135; 145; 135; 135
PJ - 115; 120; 125; 125; 125

Bodyweight - approx 180

Comment #254 - Posted by: Bobak at September 21, 2009 5:00 PM

Shoulder Press:
155-160-165-170-170(PR)

Push Press:
170-170-175-180-185(PR)

Push Jerk:
185-185-185-185-185(PR)

Comment #255 - Posted by: Tyler Scott at September 21, 2009 5:01 PM

30/f/115

80-85-90-95(f)-90
95-100-105-100-100
95-95-100-100-100

about 15lbs off PP and PJ pr's.

Comment #256 - Posted by: nadia shatila at September 21, 2009 5:04 PM

As Rxd

SP 95 115 125f 120 120
PP 115 125 125f 115 115
PJ 95 115 115f 95 95

Comment #257 - Posted by: Rayne at September 21, 2009 5:15 PM

Captain: 135, 140, 145, 145, 145 SP
M/180/42yo 145, 145, 145, 145, 145 PP
145, 145, 145, 145, 150 PJ

Driver: 115, 120, 120, 120, 120
M/165/35yo 125, 125, 125, 125, 125
125, 130, 130, 135, 140

Firefighter: 115, 120, 125, 125, 125
M/225/30yo 125, 125, 125, 125, 125
125, 130F, 125, 125, 125

That was fun! What's next!

Comment #258 - Posted by: E2 firemen Nampa, ID at September 21, 2009 5:17 PM

SP 160 160 160 165 165
PP 165 165 165 165 165
PJ 165 165 165 175 185

in 30:00

Comment #259 - Posted by: jason_mackensie (30 5'11" 185) at September 21, 2009 5:18 PM

Nadia! It is great to see you on the main page! :)

Erin

Comment #260 - Posted by: in8girl at September 21, 2009 5:19 PM

SP: 115-115-120-120-125
PP: 125-130-135-140-145
SP: 135-135-130-125-135(f)

3 mins of rest between each round.

Comment #261 - Posted by: brett_from_wylie at September 21, 2009 5:23 PM

still working on getting my should back in order.
SP: 115x5
PP: 125x5
PJ: 135x5

Will be back up into the 180's in no time...wait maybe that is what caused the problem...

Comment #262 - Posted by: mike in the ro at September 21, 2009 5:27 PM

m/240/38/73"

sp
135/145/155/165/175

pp
135/145/155/165/185

pj
135/135/145/155/155

Comment #263 - Posted by: TPDFISH at September 21, 2009 5:29 PM

trying to rebound from the Oly-Lift Cert. held at CrossFit Boston this past weekend.

Coach "B" and the trainers made an outstanding effort all weekend to guide, correct, compliment the athletes.

Needless to say, my right shoulder is TOAST-a bit afraid of what the orthopedic will have to say about the prognosis without some surgery to take card of the bone spurs.

Cherry Picking of today's WOD:

1 Press at 95# tied PR
1 round of push press at 115#x3 reps~not a PR
1 round of push jerk at 115#x5 reps~not a PR

Comment #264 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at September 21, 2009 5:35 PM

5k
22:00

Comment #265 - Posted by: ryan 6'/32/183 at September 21, 2009 5:35 PM

m/20/5'9"/170

max efforts:

sp: 185 (10 lb pr)
pp: 210
pj: 205

Comment #266 - Posted by: JohnFahn at September 21, 2009 5:36 PM

I had an amazing time at the Crossfit Level 1 cert this weekend in Charlotte. The staff was very knowledgeable, motivating and super funny!! After Tabata squats, Fran and my long car ride home, I am unable to walk, and it feels AWESOME!! Thanks to Crossfit Charlotte for hosting the event and I hope to make it back for a visit someday soon. Thanks again!

Comment #267 - Posted by: Andrea F. at September 21, 2009 5:36 PM

p 135/145/150/150f/145
pp 135x3/150x3/160x3/165x2/165x3
pj 135x5/155x3/155x5/165x3/1656f

My abs were still fried from Ffriday's GHSU.

Comment #268 - Posted by: Jim D. 49 yom 165# at September 21, 2009 5:38 PM

As rx'd, but didn't have time to do full recovery in between each so did 75 lbs across the board on all 3.

After WOD played volleyball for an hour.

Comment #269 - Posted by: Phoenix F/31/5'7'/228 at September 21, 2009 5:40 PM

SP-135/145/150/155/160(PR)
PP-160/165/170/175/185(PR)
PJ-185/190/195/200/205(PR)

Comment #270 - Posted by: Noel/68"/175/34 at September 21, 2009 5:40 PM

135 all reps all rounds

No failures, but definitely smoked

Comment #271 - Posted by: dlsoecht at September 21, 2009 5:44 PM

SP 75-75-75-75-75
PP 90-90-90-90-90
PJ 85-85-85-85-85

All PRs for the respective repeat amounts (ie. 1,3&5)
Had some form issues with my PJs

Comment #272 - Posted by: Nicky F/45/5'2"/127 at September 21, 2009 5:44 PM

As Rx'd:

115-120-125-130-135

1-1-1-1-f
3-3-3-3-3
5-5-5-5-5

Comment #273 - Posted by: angstadt at September 21, 2009 5:46 PM

As Rx'd
135 for first set
145 2nd set
145 3rd set

Comment #274 - Posted by: dyagg at September 21, 2009 5:46 PM

3 Rounds For Time
15 Squat Thrusters (95)
15 KB Swing (55)
15 Pull Ups
15 Long Jumps

17:21

Comment #275 - Posted by: neilnole@verizon.net at September 21, 2009 5:52 PM

Anyone know what happened to the crossfitfootball.com site?

Comment #276 - Posted by: J_in_PA at September 21, 2009 5:54 PM

m/27/202

SP: 115, 125, 135, 135, 135
PP: 155, 165, 175, 185, 195
PJ: 115, 115, 135, 135, 135

Bench (x1): 245, 255, 275, 285, 295
Inc. Bench (x3): 185, 195, 205, 215, 215
DB Bench (x10): 80, 80, 80, 80, 80

Comment #277 - Posted by: Brent in Naples at September 21, 2009 5:54 PM

m/38/195/6

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

push press x3
115-120-125-130-135

push jerk
105-110-115-120-125

1st time w/push jerk

Comment #278 - Posted by: jsr at September 21, 2009 5:55 PM

Worked up to 205 on shoulder press, then used 205 for push press. No push jerks knees not up to it
m/51/215

Comment #279 - Posted by: Pete In Sun City at September 21, 2009 5:58 PM

Theresa: Pressx1 - 65-70-75-80-82.5(f)-80(f)
P.Pressx3 - 65-75-80-85-90-95x2
P.Jerkx5 - 75-80-85-90-95

Comment #280 - Posted by: Mark & Theresa at September 21, 2009 5:59 PM

As R'xd
Press 115-125-130-140-135
Push Press 135-140-150-160-165
Push Jerk 165-170-175-185x3-185=F PR

Thanks Coach

Comment #281 - Posted by: H.E. 35 / 6'0 / 170 at September 21, 2009 6:01 PM

m/30/5'10/205

SP:135/155/165/175/190(PR)
PP:145/155/165/175/190
PJ:155/165/175/190x4/185

Comment #282 - Posted by: Chris W. at September 21, 2009 6:04 PM

SP (2 RM)- 95, 105, 110, 115, 120
PP (Rxed)- 95, 100, 105, 105, 105
Thruster (5x5)- 95, 100, 100, 100, 95

Comment #283 - Posted by: JNL at September 21, 2009 6:10 PM

SP:115-135-145-155(f)-150
PP:115-130-140-150-160
PJ:95-135-140-150(2)

Comment #284 - Posted by: joe at September 21, 2009 6:13 PM

Great time at level 1 cert in Charlotte. I can't wait to meet up with some of the trainers at their boxes in the future. I went with an elbow injury and had been waiting on it to work out. I won't be waiting for the arm anymore, the trainers were very helpful in scaling and modifications for injuries. Thanks to everyone for making it a great weekend.

Comment #285 - Posted by: Paul Cahoon at September 21, 2009 6:15 PM

75-75-80 (x2?)-85-90 (have maybe 5lbs more in me)
90-85-85-90-90 (2sets?)
90-90-95-95-85

Comment #286 - Posted by: Camille F/38/133/5'4" at September 21, 2009 6:16 PM

24/m/160/5'9"
SP: 95-95-100-105-110
PP: 105-105-110-110-110
PJ: 95-100-105-110-115

Comment #287 - Posted by: cmac at September 21, 2009 6:17 PM

Love the crossfit workouts. Did the workout today and loved it then followed it up with the Glute situps and back extensions (15:13), those are brutal.

Had a few questions about cardio with the WODs. Does everyone mix in cardio either post or pre WODs or try and run earlier in the day? I know a lot of the WOD's include row and running but just wasn't sure since on a day like today it didn't seem that cardio oriented since you're suppose to have a full recovery between lifts.

Comment #288 - Posted by: nyTrojan at September 21, 2009 6:18 PM

Dallas Cert was probably two of the best days of training packed into such a short period of time that I've ever received. Todd was a very engaging, informative, and personable instructor. All the others were of the same caliber. Everything I could have hoped for in a cert course...except my performance on the WODs! I'm looking forward to the challenge of doing y'all proud with my own athletes.

Comment #289 - Posted by: Todd Roper at September 21, 2009 6:19 PM

M/40/170/5'10"

Only had DB's available

2X CFWU
SP-5x5x40lb DB's
PP-5x5x40lb DB's
PJ- 5x5x40lb DB's

Comment #290 - Posted by: gregorioz at September 21, 2009 6:20 PM

as rx'd
shoulder press 1-1-1-1-1
185-185-185-185-205(f)

push press 3-3-3-3-3
205-205-205-205-225

push jerk 5-5-5-5-5
185-185-185-185-185

Comment #291 - Posted by: jcarrr at September 21, 2009 6:20 PM

80-80-80-85-85
95-95-100-100-110
85-90-95-100-105(3)

Comment #292 - Posted by: jill 31/122/5'4 at September 21, 2009 6:29 PM

SP: 134, 155, 160, 160, 165(f)
PP: 165, 165, 165, 170, 170
PJ: 170, 170(x4), 155, 135, 135

Compare to:
081029
As rx'd with 135 lbs. on all sets - Power cleaned each set - 1:30 rest between all sets

080701
SP: 140, 145, 150, 155, 160
PP: 165, 165, 170, 170, 175(2 of 3)
PJ: 135, 135, 145, 150(4 of 5), 135

080225
SP: 138, 138, 143, 148, 153
PP: 155, 155, 155, 160, 165
PJ: 133, 138, 138, 138, 143

070910
SP - 133, 138, 143, 148, 153 (Missed)
PP - 143, 148, 153, 158, 163 (x2)
PJ - 138 x 5 x 5 (Elbows bent on a lot of the landings)

070810
SP - 133, 138, 143, 148, 148
PP - 133, 143, 143, 153, 158
PJ - 133 x 5 x 5

Comment #293 - Posted by: B. Rhaly at September 21, 2009 6:30 PM

Felt very tired in the shoulders and back at the end of the 5-rep sets. Ow.

Me:
105-115-125-135-145
115-125-135-145(4)-140
115-125-135(4)-125(4)-135

Jackson:
95-105-105-115-120
95-105-115-115-120
95-105-115-115-120

Comment #294 - Posted by: TimAFG at September 21, 2009 6:39 PM

135-145-145-145-145
155-155-155-165-165
175(4+1)-155-155-165(4+1)-155

Comment #295 - Posted by: Travis W at September 21, 2009 6:39 PM

PR'd on all 3 lifts

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

Post loads to comments.

PR'd on all 3 lifts!
Me- SP- 135-140-155-160-165 PR
PP- 155-160-175-180 PR -180
PJ- 140-145-160-165 PR- 165

Comment #296 - Posted by: Kenny in Ia at September 21, 2009 6:40 PM

M/25/185/5'11"

SP - 135,145,155f,150,155f
PP - 135,145,155,165,175
PJ - 135,145,155,165,175

Comment #297 - Posted by: Stephen at September 21, 2009 6:47 PM

DL 355x3, good progress if not a PR, then kid football til dark; want to make up the SP PP PJ WOD, a favorite. Paul

Comment #298 - Posted by: Apolloswabbie 6'2" 205 45 yoa at September 21, 2009 6:51 PM

DL 355x3, good progress if not a PR, then kid football til dark; want to make up the SP PP PJ WOD, a favorite. Paul

Comment #299 - Posted by: Apolloswabbie 6'2" 205 45 yoa at September 21, 2009 6:51 PM

SP: 165 lbs (-10)
PP: 190 lbs (-10)
PJ: 155 lbs (-10)
consistently weak

Comment #300 - Posted by: Rory Mac at September 21, 2009 6:52 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 7” stack x 10.
Shoulder press 45lbs x 5-5 65lbs x 5 80lbs x 3 95lbs x 2.

Shoulder Press: 115lbs x 1 - 125lbs x 1 - 135lbs x 1-1-1
Push Press: 115lbs x 3 - 135lbs x 3-3-3-3
Push Jerk: 95lbs x 5 - 120lbs x 5-5-5-5
3 minutes rest per set
Foam roll after
Compared to 090705: SP – 10lbs second set, PP same, PJ, - 5lbs second set

Comment #301 - Posted by: Sesoku at September 21, 2009 6:52 PM

SP- (1 rep)
115-135-145-155-160 (pr!)
PP- (3 reps)
135-155-165-170-175 (tied PR, I think)
PJ- (5 reps)
135-155-175-185-195(4) (pr for 4)

Had that FINAL rep up past 90 degrees, but my wrists just would not support the bar. I know I can get that next time.

Comment #302 - Posted by: Smash at September 21, 2009 7:00 PM

M/29/155

I think the HSPU's got me good

135-140-145f-135-140 (PR is 155)
155-160-165-170-175
175-180-185-190f-190f

Comment #303 - Posted by: MikeySFV at September 21, 2009 7:03 PM

subbed dumbells

press: 25s
push press: 30s
Push Jerk: 25s

just learning the movement, attempted heavier but failed.

Comment #304 - Posted by: faye at September 21, 2009 7:04 PM

subbed dumbells
all reps done with 50s, heaviest weight gym had.

Comment #305 - Posted by: Deadly Nedly at September 21, 2009 7:05 PM

SP - 125, 135, 145 (PR), 155 (PR), 160 (PR)
PP - 135, 145, 155, 165, 165
PJ - 145, 135, 135, 135, 135 (F)
Push jerk technique is terrible. I should have dropped much lower. Still weak on shoulder flexibility.

Comment #306 - Posted by: VooDoo Medic at September 21, 2009 7:08 PM

I was very excited for this, Thanks to Quinn, UofM weight lifting coach for the instruction!

MP - 170! NEW PR! last lift was 155
PP - 190
PJ - did somthing to my wrist
so I had to stop at 185 (round 3)

Iced her and she feels good now.

Comment #307 - Posted by: Cameron at September 21, 2009 7:14 PM

m/28/155

135 140 140 145 150 (m) = 112 lb average
135 145 155 160 165 = 152 lb average
135 145 155 165 (3) 160 (4) = 150.45 lb average

Total weight average = 138.15

No PR's but average weight for entire workout is heavier than previous attempts.

Comment #308 - Posted by: Zeb at September 21, 2009 7:15 PM

31/m/196

SP: 95/115/125/135/140pr
PP: 135/155/155/165/175x2
PJ: 135/155/155/165/175pr

afterwards, worked on HSPU w/assistance bands.

Comment #309 - Posted by: SAT at September 21, 2009 7:16 PM

Press
205,185,185,185,185,lbs
push press
185,205,205,205,185,lbs
push jerk
135,135,135,135,135,lbs
still lerning this one .

Manny Bustos ,xfitsac

Comment #310 - Posted by: manny Bustos. at September 21, 2009 7:19 PM

m/19/175/6'1"

Did a 270 pft this morning.
Felt like crap on the wod though.

105, 110, 110, 110, 110
135, 135, 135, 140x2, 120(bad math...)
140x4, 135, 135, 135, 135

Comment #311 - Posted by: ericthered at September 21, 2009 7:22 PM

Shoulder Press 135, 155, 155, 165, 175
Push Press 175, 175, 175, 185, 185
Push Jerk 185, 195, 195, 195, 195

Comment #312 - Posted by: Andrew 26/219/5'09 at September 21, 2009 7:23 PM

SP: 155, 155, 165(f), 160, 165
PP: 155, 165, 175, 185, 185
PJ: 155, 165, 165, 175, 175

Comment #313 - Posted by: cja at September 21, 2009 7:23 PM

sp 115,115,115,115,115
pp 125,125,125,125,125
pj 135,135,135,135,135

1875 total =
previous 1950

Comment #314 - Posted by: Ticotexas M/39/69/150 at September 21, 2009 7:30 PM

BW 165

SP 95-105-115-125-135 (PR!!!)
PP 115-125-135-145-155 (only twice)
PJ 95-115-125-135-95

Comment #315 - Posted by: Rich P at September 21, 2009 7:33 PM

CFWU1
SP for WU 95x5, 115x3

SP: 125-130-135-135-135
PP: 135-135-135-140-145(2)
PJ: 145-145-145-145-145

On 3 minutes rest for SP & PP. 5 minutes for PJ's.

Comment #316 - Posted by: jon h M/47/145 at September 21, 2009 7:34 PM

Thanks to all coaches and hosts of the level 1 Charlotte cert. The instruction was top notch, the coaches had great patience with everyone and I hit the gym with more enthusiasm today than ever. Thanks and see you guys in Aromas next July. Preston

Comment #317 - Posted by: preston at September 21, 2009 7:39 PM

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

Goat: As Prescribed

135#-140(m)-135-135-135(m)
135#-135-135-135-135
95#-105-105-115-120

I went a little light with the jerks because I am not good with that movement. Things went better this time than they did last time, though.

Pony went light because her abs took a beating in the GHD/back extension WOD.

85-80-80-80-85
75-45-80-85-90
75-75-75-75-75

Comment #318 - Posted by: The Goat and Pony Show! at September 21, 2009 7:43 PM

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

145, 155, 160, 165, 165
145, 145, 145, 145, 145
145, 155, 145, 0, 0

Comment #319 - Posted by: Jeremy at September 21, 2009 7:43 PM

Missed

Comment #320 - Posted by: Bphantom at September 21, 2009 7:45 PM

sub'd

Shoulder Press 5x5 135, only got 3 on the last round
Back Squat 5x5 225

Comment #321 - Posted by: Lance 27/M/69in/193lbs at September 21, 2009 7:50 PM

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

Goat: As Prescribed

135#-140(m)-135-135-135(m)
135#-135-135-135-135
95#-105-105-115-120

I went a little light with the jerks because I am not good with that movement. Things went better this time than they did last time, though.

Pony went light because her abs took a beating in the GHD/back extension WOD.

85-80-80-80-85
75-45-80-85-90
75-75-75-75-75

Comment #322 - Posted by: Goat & Pony Show! at September 21, 2009 7:53 PM

m/31/6'3"/235

as rx'd

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

Technique just isn't there yet, still using too much arms and burned them out by the end (WHEN THE ARMS BEND THE POWER ENDS!!) back to the PVC pipe...

Comment #323 - Posted by: Adam at September 21, 2009 7:54 PM

115,125,130,135(miss SP),135(miss SP)

Jen: 45,55,65,70,75

Comment #324 - Posted by: Neal Dickey at September 21, 2009 7:56 PM

Janet f/50/5'9/160
SP: 65-75-75-75-75
PP: 75-80-80-80-85
PJ: 85-85-85-85-90

Scott m/49/6'/207
SP: 125-125-125-125-130
PP: 125-125-130-130-135
PJ: 125-1225-130-130-135

Comment #325 - Posted by: Scooter2 at September 21, 2009 8:02 PM

sp: 105
pp: 115

5'9" 145

Comment #326 - Posted by: Duke Nukem at September 21, 2009 8:03 PM

m/48/178

Warmed up with some selective stretching, GHD situps, back extensions, and double unders. Got 30 consecutive DUs the other day but had a hard time stringing together more than 15 tonight. This is because my legs are totally fried from doing Tabata Squats and Fran on Saturday at the Level 1 Certification in Charlotte. It was a great experience - I strongly encourage every CrossFitter get their Level 1 Certification, even if they train in their garage like me. Kudos to Coach A (CrossFit Charlotte) and the CF staff for putting together a great weekend!

That said, here's how I did on the wod:

Shoulder Press, 1 rep, 135/145/155(PR)/157(F)/157(F)
Push Press, 3 reps, 135/155/165(2)/165(PR)/170(PR)
Push Jerk, 5 reps, 135/165(PR)/170(3)/170(3)/155

Really focused on violently opening my hips on the Push Presses and Push Jerks. Tied my PR on the shoulder press and put up new PRs on the other lifts.

Walked Mama (f/50/135), my son Luke (m/13/125) and my daughter Brittany (f/11/65) through the shoulder press-push press-push jerk progression with PVC pipes today before school. Good job everyone!

This past weekend my son Luke ran in the USMC Mud Run in Columbia, SC with 3 of his buddies from the US Naval Sea Cadets. His team got the through the 4.2-mile swampy, mosquito-infested obstacle course in a little over and hour. It turns out that this was better than about 50 percent of the adult teams in the run. Not bad for a bunch of 13-15 year olds - way to go guys!

Comment #327 - Posted by: Spanky at September 21, 2009 8:04 PM

(5 x 1 x 130), (5 x 3 x 140), (5 x 5 x 140)

Comment #328 - Posted by: Hari at September 21, 2009 8:05 PM

SP 70-80-85-90-90
PP 75-85-90-95-100 tried 105 but failed
PJ (exhuasted by this time)85-95-100-110(f)-105

Comment #329 - Posted by: Cookie at September 21, 2009 8:08 PM

F/24/152

SP: 55-65-70-75-80pr
PP: 55-65-75-85-90pr (just barely)
PJ: 55-65-75-80-85

Comment #330 - Posted by: jess at September 21, 2009 8:11 PM

SP x1: 115, 125, 135, 140, 140

PP x3: 125, 130, 135, 140, 145

PJ x5: 125, 135, 145, 155x3, 165x3

I'm a day behind. I think the guy beside me was doing today's WOD. like 6 plates on a side.

Comment #331 - Posted by: Jay [ 22 / 5'6" / 160 ] at September 21, 2009 8:13 PM

SP 5x1: 50-50-55-55-55
PP 5x3: 55-60-60-65-65
PJ 5x5: 65-65-65-65-65

All weights in kgs.
I did the reps the wrong way round last time, ie. doing SP 5x5, PJ 5x1 so this will have to be my benchmark so to speak.
5x5 PJ's get you breathing harder than a pervert on one end of phone-sex telephone line.

Comment #332 - Posted by: neo0one at September 21, 2009 8:22 PM

As rx'd

SP : 135-155-160-155-155
PP : 135-155-165-155-160

Was working for good form on PJ, and noticed a good increase in comfort and weight this time around.

PJ : 95-115-135-135-135(4)

Comment #333 - Posted by: BRICEJ m/23/164/5'8" at September 21, 2009 8:47 PM

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

Comment #334 - Posted by: Scott B 36 5'10" 192lb at September 21, 2009 8:52 PM

Oh man first day back to crossfit since june 09. Good 1st day workout as rx'd

sp-95, 115,125, 130, 135
pp-95, 115, 125, 130, 135
pj-115, 125, 135, 145, 145

Comment #335 - Posted by: cheeto14 at September 21, 2009 8:55 PM

F/ 35 / 135 / 65"

SP 75/75/75/75/75
PP 75/75/75/65/65
PJ 65/65/65/65/65

I had to clean the bar - felt good.

Comment #336 - Posted by: discogirl at September 21, 2009 9:03 PM

Shoulder press 1-1-1-1-1 reps
135-165-185-195(f)-185
Push press 3-3-3-3-3 reps
185-205-205-215-225x2(f)
Push jerk 3-3-3-3-3 reps
185-185-195-205-[215(f),215, 215(f),215]

Comment #337 - Posted by: Nate 23/m/5'9"/180 at September 21, 2009 9:18 PM

PRESS 135/135/140/140/145=695 LBS NEW MAX SINGLE REP AND TOTAL
PUSH PRESS 145/150/150/155/155= 2265 NEW MAX SINGLE REP AND TOTAL

PUSH JERK 135/145/145/145/150=6560 NEW MAX SINGLE REP AND TOTAL
TOTAL FOR ALL 6560 NEW PR

Comment #338 - Posted by: mtschanz at September 21, 2009 9:24 PM

37/m/185/6'
SP 135/135/135/135/135
PP 145/145/145/145/145
PJ 135/135/135/135/135

27/f/145/5'01"
SP 75/75/75/75/75
PP 95/95/95/95/95
PJ 95/95/95/95/95

Comment #339 - Posted by: Jeremy A. Olive at September 21, 2009 9:29 PM

Thank you Crossfit Marina and all of the coaches involved in Level 1 cert this weekend!! We learned more than we could have imagined. We were impressed with every single trainer there. We wondered how other certs went on this weekend when we felt as though we had the best coaches in With us! We are so excited to spread the word and life of CrossFit better than we once did. We truly appreciate the time and effort that was clearly put into our education. For all of the trainers: your passion for fitness was amazing and We hope one day we can give to others what you gave to
us. Thank you and we will see you soon at upcoming certifications.

Respectfully,

Vanessa Chanez and Matthew Ilharreguy

Comment #340 - Posted by: Vanessa and Matt at September 21, 2009 9:30 PM

CFWUx2
Burgener warmup
45x5
SP 115-135-145-145-145
PP 145-155-165-165-165
PJ 145-145-145-145-145
Stick with 145 for PJ, hard.

Matt
45x5
SP sets of 3 50-55-55-55-55
PP sets of 4 55-60-60-65-65
PJ sets of 5 55-55-55-55-55

Comment #341 - Posted by: Doug at September 21, 2009 9:34 PM

25/m/225
sp 155,175,185,195,205, 215, 225(f)
pp 195,195(f), 185, 185(f), 175, 175(5), 170
pj 155, 155, 155(f), 150, 150(f), 145, 145(f) 140

Comment #342 - Posted by: ralph at September 21, 2009 9:34 PM

SP: 140-145-150-155-160(PR).
PP: 150-155-155-165-167.5(PR).
PJ: 155-160-165-170(PR)-170(f).

PR on every lift! Shoulder press especially felt great, my progress has been stagnant on that for about six months.

Goat: 65 double-unders in two minutes, tied PR.

Comment #343 - Posted by: Latham M/29 at September 21, 2009 9:37 PM

I don't have the needed equipment yet (smith machine or DB only), or the proper form/understanding to do jerks.

Here's my modded WOD:

30 minutes on a stepper elliptical interval mode.

(standing) DB SP 80/80/80/80/80
(standing) DB PP 80/80/80/80/80

(seated)
Smith SP 70X24
Smith SP 60X24
Smith SP 50X24
Smith SP 40X24
Smith SP 30X24

Farmers walk w/ 50# each hand - 100yd.

Incline curls 20X10
Incline curl and press 30X10

I also did a few 110# standing shoulder presses in the smith machine but decided the range of motion wasn't sufficient. But I muscled 5 or 6 of them out anyway.

I'm hoping this is enough to hurt so good.

Comment #344 - Posted by: Clinton 25/m/220#/71'' at September 21, 2009 9:47 PM

SP x 1: 95lb 115lb 120lb 125lb(f) 115lb
PP x 3: 115lb 135lb 155lb 165lb(f 3rd) 160lb(f 2nd)
PJ x 5: 115lb 135lb 145lb 155lb(f 1st) 150lb(f 1st)

Comment #345 - Posted by: R.Lee_Seattle at September 21, 2009 9:50 PM

SP-95,115-125-135-140(f)
PP-95-100-105-110-115
PJ-95-100-gym closed

Comment #346 - Posted by: Alan DeVious M/33/5'9"/162 at September 21, 2009 10:00 PM

M/47/66"/135

SP all 100#
PP all 121#
PJ all 121#

Lost some strength in transition from Iraq...

RATS!

Comment #347 - Posted by: jpatrick at September 21, 2009 10:01 PM

New to Crossfit, did the 9/6 wod.

6 rounds of

400m (treadmill) @ 2.5% incline
10 burpees (I know, weak)

29:08

Hoping it gets better from here! My endurance is horrible.

Comment #348 - Posted by: carise at September 21, 2009 10:04 PM

SP 140 for all five reps
PP 90-90-100-100-100
PJ 90-90-100-110-120

Comment #349 - Posted by: royce at September 21, 2009 10:19 PM

cfwu x2, row 500m in 1:43.2

SP - 115, 135, 145, 155 (tie pr), 165 pr
PP - 135, 145, 145, 155, 155
PJ - 135, 145, 155...didnt do 2 last sets because the gym got 100x as crowded when I got some water. And I lost my rack.
Something funny about doing this workout in the gym always gets looks. One cool thing, two dudes, both much larger than me, were watching me do Push Press, and the one guy was telling his friend, "now, that is a shoulder workout" and describing how they should do push presses instead of incline benching and military presses for stabilization and core strength reasons...but they kept on doing 1/2 ROM incline benches.

Comment #350 - Posted by: mr blue at September 21, 2009 10:25 PM

rx'd
sp 95#

pp-155#

pj- 140#
m/46/197/5'9"

Comment #351 - Posted by: Christopher Haley at September 21, 2009 10:30 PM

Shoulder Press: 135-135-135-135-135

Push Press: 135-135-135-135-135

Push Jerk: 135-145-145-145-135

Comment #352 - Posted by: Dave S. at September 21, 2009 10:34 PM

Shoulder press
135 (x2), 135 (x2), 155, 155, 165
Push press
165, 175, 175, 185, 195
Push jerk
135, 155, 175, 185, 195
Garage, PM, 98F (iron, no spot)
Last time: 165, 175, 175

Comment #353 - Posted by: Ajax at September 21, 2009 10:46 PM

male/36/230lbs/5'9"

Shoulder press standing: 135/155/165/170/180
push pressx3 135/145/155/165/175
push jerkx5 135/145/155/165...had to quit shoulder hurting.

Never really trained shoulder presses in past-afraid of ruining them for the bench press.

Good thing is I'm certain that my strict press is going up. Hopefully 200 will go next time around.

Comment #354 - Posted by: Tom at September 21, 2009 11:48 PM

28/m/78kg

SP: 60-70-75(f)-75(f)-72.5(f) (PB: 70)
PP: 72.5-75-75-80-85 (PB)
PJ: 85-90(f1)-90(f4)-80-75 (PB: 85)

Not bad to be pushing the edge when legs are so sore from half marathon. Close on PP 90 but pretty shaky.

Comment #355 - Posted by: pz at September 22, 2009 12:14 AM

My whole substituted GHD sit-up/back extension yesterday morning then 30 ring MUs for time yesterday night made this work-out not my best... even though I did get my SP max of 135 twice! My lower back was sore and it got pinched... boo! Had to wear the back brace. I was also scared to go real heavy after the PP accident awhile ago...

SP: 115/135/135/135failed/125/130failed/125

PP (my back got pinched here so I wore my back brace from then on): 135/145/145/145/155 1 rep fail/145

PJ (I wanted to practice split jerks so I did. They are alot harder to do high rep but I know I can throw up alot more heavier 1 rep maxes this way!)

135 3 rep, 135, 135, went back to PJ:135 3 rep got it pinched again because I was gaining the confidence not to wear my back brace, 115 SP X2

After that I realized I had nothing left in the tank so I left. I was showing off in the gym with HSPUs, pull-up tricks, etc. during the middle of the work-out so its my own fault...

"PROPS TO THA FRAT!!!"

Franiel

P.S. My arm strength has gone up out of nowhere! The 30 MUS then a new SP PR that's been taking me forever to get?!? Crazy man...

before:
SP:115/125/135(failed)/135(failed)/130
PP:135/155(failed)/145/155(failed)/150
PJ: 135/155/160/170 (Failed but did get 1 rep in)/165 (Failed but did get 2 sloppy reps in)

Comment #356 - Posted by: Daniel Krull AKA "Franiel" at September 22, 2009 12:16 AM

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

Comment #357 - Posted by: leo at September 22, 2009 1:28 AM

shoulder press x 1:

125lbs
130lbs
135lbs
135lbs
135lbs, fail
125lbs

push press x 3:
125lbs
135lbs
145lbs
150lbs
155lbs

push jerk x 5:
135lbs
145lbs
155lbs
135lbs

sp: 135lbs pp: 155lbs pj: 155lbs 09/22/2009
sp: 130lbs pp: 145lbs pj: 145lbs PR


Comment #358 - Posted by: johnathon in seattle 27/5'8/155 at September 22, 2009 1:45 AM

sp:125-130-135-140-145(f)
pp:135-145-150(2)-145-145
pj:140-145(4)-140-140-145(4)

Comment #359 - Posted by: JLG m/47/165/5'10" at September 22, 2009 2:11 AM

M/23/6'/175

SP: 115
PP: 135
PJ: 135(F)

First WOD in about 3 weeks. Feels great to be back and healthy, but I have a lot of work to do.

Comment #360 - Posted by: Ian Morris at September 22, 2009 2:57 AM

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

Comment #361 - Posted by: TomO/43/M/200 at September 22, 2009 3:07 AM

Max Press: 65kg - failed 67.5kg twice
Max P-Press: 75kg
Max P-Jerk: 70kg - first time doing parallel stance pj's, had to step the weight back to 60kg for last 2 sets. Definately need to practice that stance more, as I always split jerk cos I do much more weight with the split jerk.

Comment #362 - Posted by: Wheels M/25/6'4"/210 at September 22, 2009 3:58 AM

M/34/6'/175

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

Shoulder Press: 95 115 115 125(F) 120
Push Press: 115 125 135 140(f)
Push Jerk: 115 125 125 135(3 reps)

Comment #363 - Posted by: bsw at September 22, 2009 3:58 AM

SP 48 58 59 60 60.5
PP 61.5 61.5 61.5 61.5 61.5
PJ 48 48 48 X X

Comment #364 - Posted by: James GS at September 22, 2009 4:14 AM

Shoulder press 1-1-1-1-1 reps
95-115-125-135-140(PR)
Push press 3-3-3-3-3 reps
95-115-125-135-145
Push Jerk 5-5-5-5-5 reps
45-45-95-95-95 First attempt at jerks

Comment #365 - Posted by: Jason Spradlin at September 22, 2009 4:21 AM

Shoulder press 115-125pr-135f-125-135f
Push press 135pr-145pr-155f-135-145
Push Jerk (first time) 95-115-125-135f-115

form was horrible in PJ, need to read SS again.

Comment #366 - Posted by: side at September 22, 2009 4:34 AM

Last time:

95 lbs as Rx'd

I don't think I did a full warm up last time.

This time:

Warmup:
3 rds of

10 situps
10 back extensions
5 pullups on machine at 9
5 dips on machine at 9

Workout:

95 lbs

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Jerk Press 5-5 fail

Did some shoulder dumbell exercises afterward light weight.

Comment #367 - Posted by: haught007 26/185/6'1" at September 22, 2009 4:45 AM

last 5 sets...

SP
105x1
110x1
115x1
115x1
115x1

PP
95x3
105x3
110x3
115x3
120x3

PJ
45x5
75x5
95x5
105x5
ran out of time before work... :-(

Comment #368 - Posted by: michael leach at September 22, 2009 5:01 AM

SP
85x1
95x1,95x1,95x1,95x1

PP
95x3
105x3 (last 4)

PJ
105x5 (all 5)

Comment #369 - Posted by: CC at September 22, 2009 5:18 AM

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

Comment #370 - Posted by: Smartie at September 22, 2009 5:37 AM

m/44/175

SP 135,155,165,170,175
PP 135,145,155,165,170
PJ 75,115,115,125,130

Comment #371 - Posted by: Stu at September 22, 2009 5:47 AM

36m191
145's
155's
155's

36F128
45's, no push jerks, as we got a sore trap.

Comment #372 - Posted by: jmcneal at September 22, 2009 5:57 AM

SP 89, 111, 122, 133, 138.5
PP 89, 111, 133, 144, 144(f), 133
PJ 89, 111, 122, 133, 138.5

Comment #373 - Posted by: Mad Hatter at September 22, 2009 5:58 AM

m/29/5'11/168

sp 64kg
pp 77kg
pj 75kg (82 for 3)

Comment #374 - Posted by: Ian Mosher CFATL (aka Skittles) at September 22, 2009 6:08 AM

SP 105 110 115 120(miss) 115 (115 PR by 10 lbs)
PP 115 120 120x2 115x2 115
PJ 115 110 110 110 110

Wearing out during PJs. Wrists a little sore at the end, not too bad.

Comment #375 - Posted by: Paul_C m/39/6'/175 at September 22, 2009 6:23 AM

135-145-155pr-160f-155
155-160-165pr-165x2-160
135-135pr-140pr-135-135

Comment #376 - Posted by: Deano at September 22, 2009 6:45 AM

M/195/32

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

Comment #377 - Posted by: schaller at September 22, 2009 6:47 AM

Male/17 yrs. old/5' 8"/140 lbs.

Shoulder Press- 95lbs.-105-115-115-120(failed)
Push Press- 95-105-115-115-120
Push Jerk- 95-105-115-120(fail)-115

Probably should have rested a bit longer to full recovery, but I wanted to keep moving.

Comment #378 - Posted by: MSmith at September 22, 2009 6:55 AM

95-115-125(f)-120-125-125 (pr)
125-135-135-145-155 (f) (pr 155)
135-140-145 (pr 155)

Stopped; felt weak today and lower back started tweaking (still a little cautious after a bad clean & jerk went bad not too long ago)

Comment #379 - Posted by: coyo at September 22, 2009 7:00 AM

SP: 65, 85, 95(f), 90, 95(PR!)
PP: 65, 85, 105, 110, 115(PR!)
PJ: 65, 85, 95(f)

the gym closed before i could get all 5 sets for the PJ, but i was petering out and probably max at 90

Comment #380 - Posted by: BobO (m/24/6'5''/190) at September 22, 2009 7:19 AM

17 mil bike ride 15mph

APFT

Comment #381 - Posted by: Fatt Boy M/31/66"/205 at September 22, 2009 7:55 AM

M/6'1''/194

SP 135x1 135x1 155x1 175x1 195F 155x1

PP 135x3 135x3 155x3 175x3 195F 155x3

PJ 135x5 155x5 155x5 185x4 155x6

Comment #382 - Posted by: Jeff in Phoenix at September 22, 2009 7:58 AM

M/23/164

115-115-115-125-125
125-125-125-125-125
125-125-125-125-135

Comment #383 - Posted by: Yessuh at September 22, 2009 8:08 AM

CFWU- 13 pu's @30 assist. ran 1/2 mile

SP- 10X's 20,30 5x's- 40,45,50
PP 10x's 20,30 5x's 40,45,55
PJ- 10x's 20,30 5x's 45,55,60

J~J~J~J-J-J

Comment #384 - Posted by: ~VERVE~ at September 22, 2009 8:22 AM

21/09/09
M/33/79
SP 50-52.5-55-57.5-57.5
PP 50-50-52.5-55-57.5
PJ 40-50-52.5-55-57.5

Comment #385 - Posted by: blackrockboy at September 22, 2009 8:30 AM

All weights in kgs w/ kb's

24, 24, 28, 28, 28
24, 28, 28, 32(not full ext.), 28(left shakey)
24, 24, 28, 28, 32(f), 28x3

Comment #386 - Posted by: Nolan at September 22, 2009 8:35 AM

SP - 95,105,115,115,115
PP - 115,115,115,125,125
PJ - 135(f),115,115,

Fail on last two Push Jerks due to sore shoulder and possible tendonitis of the elbow so ran 3 miles in 21:50 after this.

Comment #387 - Posted by: amateur hour at September 22, 2009 8:41 AM

Jad-

SP:
115x2
115x1
115x1
115x1
115x1

PP:
135x3
135x3
135x3
135x3
135x3

PJ:
115x5
115x5
115x5
115x5
115x5

Back on Crossfit after too long of a layoff...nie to be back!

Frank aka Manimal-

SP:
95x1
100x1
115x1
120x1
135x1

PP:
115x3
115x3
115x3
115x3
115x3

PJ:
95X5
95x5
115x5
115x5
115x5

Big Joe-

sp
65x1
65x1
65x1
95x1
95x1

pp:
75x3
75x3
75x3
80x3
80x3

PJ:

80x5
65x5
65x5
65x5
65x5

Comment #388 - Posted by: Jad at September 22, 2009 8:49 AM

As Rx:

135, 155, 175 (near fail), 175 (near fail), 155
135, 155, 165, 175, 175 (need to go heavier)
135, 140, 145, 150, 155

Comment #389 - Posted by: Woo - m/28/185/5'7' at September 22, 2009 8:51 AM

day 28

sp 115 135 145pr(barely)115 95

was beat after this and shoulders were tight and slightly hurtin

pp 95 115 75 75 75

pj 95 95 95 75 75

again, shoulders were hurtin after the sp so i just took it real light and concentrated on form.
barely got 145, but my pr in less than just 20 day s ago was 105.

Comment #390 - Posted by: jack b at September 22, 2009 9:49 AM

SP x1
115-125-135-145(tie PR)-155(fail)
PP x3
135-145-155-165(PR)-170(1 rep, 2 failures)
PJ x5
115-135-135-140-140

Comment #391 - Posted by: Ken M/45/5'11"/185 at September 22, 2009 9:53 AM

Shoulder press x1: 95,115,135,155(F),145(PR)
Push press x3: 135,145,155,165,175(F)
Push jerk x5: 135,145,155,165(4),175(2)

Comment #392 - Posted by: Bartev/M/41/215 at September 22, 2009 9:56 AM

SP: 39-41-43-45-47
PP: 39-41-43-45-47(f on 3)
didnt have time to do PJ.

Comment #393 - Posted by: JR78 at September 22, 2009 10:02 AM

M/41/5'9"/195
CF since 15 sep 09

as rx'd unless noted

Shoulder Press
95-100-105-110-115
Push Press
115-115(2)-110-105(2)-100
Push Jerk
95-95-95-95-95

3-2-1...go!

Comment #394 - Posted by: fsc1968 at September 22, 2009 10:33 AM

m/41/5'6"/145
sp:95,105,115,120,120(pr)
pp:120x5
pj:120x5

Comment #395 - Posted by: duane at September 22, 2009 10:48 AM

sp:95,115,135,145(f),135
pp:125x5
pj:105x2 (wrist problem after 2nd set)

Comment #396 - Posted by: Tiberius [42/m/190/6'] at September 22, 2009 11:17 AM

130,140, 155, 160f pj 185 x 5

Comment #397 - Posted by: petey at September 22, 2009 11:28 AM

Performed this WOD on 9/22/09

Comment #398 - Posted by: Keith M at September 22, 2009 11:29 AM

sp 185x1x5
pp 185x3x5
pj 155x5x5

Comment #399 - Posted by: B-Mo 6', m,32,195 at September 22, 2009 11:30 AM

SP - 135 all sets
PP - 135, 145, 155, 165, 165
PJ - 165, 175, 180, 180, 175

Comment #400 - Posted by: J_SKI m/38/601/190 at September 22, 2009 11:33 AM

sp - 95,115,115,105,105
pp - 105,115,120,135,135
pj - 135x5

Comment #401 - Posted by: rene m/29/162/5'9" at September 22, 2009 11:43 AM

hit 145 on the shoulder press. New PR!
stayed at 155 for pp and pj.
M/5'11"/165lbs.

Comment #402 - Posted by: luke at September 22, 2009 11:53 AM

WOD
85/ 95/ 105(fail)/ 100/ 105(fail)
105/ 115/ 135/ 145(fail on 2)/ 135
135/ 145(fail on 3)/ 135/ 140(fail on 5)/ 140

Comment #403 - Posted by: Rebar [50y/m/10st10/70"] at September 22, 2009 12:01 PM

as rx'd with 6 rounds (need to read more carefully)

SPx1: 135/155/165/175/175/185
PPx3: 135/155/165/175/175/185
PJx5: 135/155/165/175/175/185

Comment #404 - Posted by: Eric/M/24/207/6'2" at September 22, 2009 12:06 PM

Shoulder Press 1-1-1-1-1
95x1,115x1,125x1,130x1,135F

Push Press 3-3-3-3-3
95x3,105x3,115x3,125x3,135x3(PR by 10)

Push Jerk 5-5-5-5-5
95x5,105x5,115x5,125x5,135x4

Comment #405 - Posted by: Jeff F 37/M/5'10"/173# at September 22, 2009 12:09 PM

as rx'd with 95 lbs.

Comment #406 - Posted by: ScottY at September 22, 2009 12:48 PM

SPx1: 165/176/181/185 (fail)/176
PPx3: 176/187/192/196/201
PJx5: The gym closed, had to go home...

Comment #407 - Posted by: Per Widén, M 35/6'5/220 at September 22, 2009 1:08 PM

M/25/154#/5'7"

WU - 45#, 95#, 115# 5,3,1 on each

SP - 145#, 150#, 155#, 160# (PR), 165# (F)
PP - 150#, 155#, 160#, 165#, 170# (PR)
PJ - 155#, 160#, 165# (PR), 170# (F - x3), 165# (F - x4)

Fatigue had set in by the end - I could get more than 170# fresh. Oh well - I'm pleased

Comment #408 - Posted by: Ransom at September 22, 2009 1:37 PM

m/30/6'/170

sp- 120, 130, 140, 150(f), 145(pr)
pp- 140, 155, 160, 165(pr), 170(f,x1)
pj- 140, 160(pr), 170(f,x4), 150, 150

very pleased pr'd on everything. sp up 15lbs, pp up 20lbs, pj up 20lbs from last time with this wod. stoked for today after a terrible barbara that i made up yesterday.

Comment #409 - Posted by: liggy at September 22, 2009 1:51 PM

press: 55-60-65-65(f)

push press: 3x60-3x65-3x65

push jerk: 5x60-5x60-5x60-4x60

Comment #410 - Posted by: ccfeldt at September 22, 2009 1:53 PM

29/M/170

SP 1-1-1-1-1 reps 115,125,135,135,135
PP 3-3-3-3-3 reps 135,135,145,145,155
PJ 5-5-5-5-5 reps 155,145,145,135,135

Comment #411 - Posted by: Jeff M at September 22, 2009 2:01 PM

CrossFit Lvel I Cert at CrossFit Marina in HB, CA was incredible. Andy, Jason, Rob, Rory, Jolie, & Rachel were the BEST. I am stoked I made the trip from the midwest to CA for the weekend. I learned so much. Thanks! As soon as i can find some rings or ge them in the mail the MU is mine!!! Thanks again, to Denise, Mariah and Steve at CF Marina for being exellent hosts and i can't wait to visit again!

Comment #412 - Posted by: Bret Glas at September 22, 2009 2:09 PM

M/37/185/5-10
As Rx'd

This time:
5*1 = 155 should press tough but not killer + 20 pounds
5*3= 155 push press, tough but not killer + 20 pounds.
5*5 push jerk= 160-160-175-175-185. fomr went down hill on reps 4 and 5 of each set. Not a very good mule kick under. + 10 pounds more each set.

So overall a pretty solid improvement.

5*1=135 shoulder press - easy
5*3= 135 push press -easy
5*5= 155-155-155-165-165- really sucked, +30 pounds from last time

Comment #310 - Posted by: Matt A at July 7, 2009 8:23 PM

Comment #413 - Posted by: Matt A at September 22, 2009 2:35 PM

M/25/5'9"/185

SPx1- 135-155-165F-155-155
PPx3- 155-160-165x2-160-160x2
PJx5- 155-155-160-160x4-155

DO WORK!!!

Comment #414 - Posted by: BlackCatX-Fit at September 22, 2009 2:44 PM

M/24/6'2"/215
SPx1: 135-155-155-165-165
PPx3: 135-155-175-185-185
PJx5: 155-175-175-205-215

Comment #415 - Posted by: CelticPride at September 22, 2009 3:44 PM

m/37/6'/195

as rx'd 100lb

Comment #416 - Posted by: santoguapo at September 22, 2009 3:45 PM

SPx5: 95-95-105-115f-105
PPx3: 115-125-130-135-145
PJx1: 125-135-145-150f-145

Guess I did this backwards...no wonder I couldn't push any weight.

Comment #417 - Posted by: Solway at September 22, 2009 4:34 PM

115-125-130-135-140(f)-135
125-135-145-155-165
135-145-145(f)-135-135-135

PJ: Failed on the 5th rep, round 3. Failed on the 5th rep, round 5, but cleaned it and finished. Not sure if that's ok.

Comment #418 - Posted by: Benson 33/5'6/165 at September 22, 2009 4:39 PM

Shoulder Press 155-165f-170-175f (Way down from PR)
Push Press 175-185-195-205f-205f
Decided to sub behind 1rm head pushjerk attempt: got up 230.

Shoulders have been wicked weak lately.

Comment #419 - Posted by: ksyco m/5'11"/185 at September 22, 2009 4:48 PM

press: 95, 105, 115, 120, 125 (f)
push press: 95, 115, 120, 125, 130 (f)

still no push jerk

Comment #420 - Posted by: TZ at September 22, 2009 4:50 PM

41/m/180/5'8"

shoulder press 135 155 160 165f 160
push press 160 165 170 170f 160
push jerk 135 140 145 150f 150

Comment #421 - Posted by: miles at September 22, 2009 5:20 PM

sp: 95-115-125-135-140(f)
pp: 135-145-155-175(questionable, did a jerk for last one)-180(f)
pj: 135-155-165-175-185(f, did 3)

2/m/155/5'8

Comment #422 - Posted by: Clack_Attack at September 22, 2009 5:44 PM

sp 60kg 70kg 80kgs 80kgs 80kgs
Pp 60kg 60kg 70kg 70kg 80kgs
Pj 40kg 50kg 60kg 60kg 60kg
Feel I could have done more if I had warmed up more
Also need to practice push jerk

Comment #423 - Posted by: lee.d at September 22, 2009 5:59 PM

m/28/174

SP x 1: 95-105-115-125-135(pr)
PP x 3: 105-115-125-135-145(pr)
PJ x 5: 95-105-115-125-135(pr)

Comment #424 - Posted by: Dorff at September 22, 2009 6:03 PM

Shoulder Press:

88 x 1
110 x 1
132 x 1
143 x 1
147 x 0

Push Press:

132 x 3 x 3
143 x 3
147 x 3

Push Jerk:

132 x 3 (failed 4th rep)
110 x 5 x 2
121 x 4
110 x 3 (failed 4th rep)

Comment #425 - Posted by: Alfie at September 22, 2009 6:03 PM

32/m/203/5'9"

As rx'd

sp - 185 190 195 200 205
pp - 155 175 185 195 205
pj - 135 155 165 170 175

Comment #426 - Posted by: Dan USMC at September 22, 2009 6:04 PM

F/04y/40"/036# AMY
SP: 3#x12, 4x12, 10x1

M/08y/49"/057# YORK
SP: 15, 20, 25, 30 fail
PP: 30 fail

F/45y/62"/134# JULIA
SP: 60, 65, 70 fail, 67.7 fail, 65
PP: 62.5, 65, 67.5, 70, 72.5
PJ: 55, 57.5, 60, 65, 70

M/40y/68"/160# GEORGE
SP: 85, 90, 95, 100 fail, 100 fail
PP: 120, 125, 130, 135x1, 135 fail
PJ: 115x4.
I did not finish as a precaution because I almost had a bad bail on the 4th round of PP and my back did not feel quite right. I hope this doesn't affect my dead lifts tomorrow!

Comment #427 - Posted by: George Hernandez (in Chicago) at September 22, 2009 6:18 PM

Press
95 x 1 x 5 sets
Push Press
95 x 3 x 2 sets
115 x 3 x 2 sets
135 x 3 x 1 sets
Push Jerk
135 x 5 x 2 sets
155 x 4 x 1 sets
145 x 5 x 2 sets

Comment #428 - Posted by: IrelandLacrosse#30 at September 22, 2009 6:24 PM

Been crossfitting without missing a WOD for a lil over a month now as close to RX'd as possible. Unfortunatly, i don't have access to weight equipment. Untill tonight when my old boss said my old Employee id would work as long as he was there. so i got to use my old gym at my old Community Colleg! So when ever a WOd came up with weight equipment I had to sub something that used the same movements, or do a dif WOD alltogether. I decided for my own sake to start posting my stats here as well as keeping them in the crappy little notebook i have.


This was the first time, however i've used Weights in well over a year. so i took it a bit easy so as not to hurt myself and so i could refigure out these movements.

As Rx'd:
SP: 95lbs-115(f)-105-105-110
PP:105-110-115-115(f)-115
PJ:105-110-115-115-120

(PR) on all of them (obviously) since starting crossfit.

Practiced the pushjerk a fewtimes with an empty bar before starting it.

Comment #429 - Posted by: wyatt22 at September 22, 2009 6:44 PM

2 min jumprope
CFWU
Burgener WU

SP - 75, 85, 95, 115, 135 (f), 125
PP - 115, 125, 135, 155, 165
PJ - 135, 155, 155, 135, 135

Felt like my form was really lacking at the end with the push jerks so went back down to 135 to focus on not leaning forward.

And then...I did double unders!!! My first time! I was f'n knockin em out. I would do two jumps then du, then I got four du's in a row! Stooooked!

Comment #430 - Posted by: Majid_Ninja at September 22, 2009 7:05 PM

Don't know what this workout was, weights were backward, went for form on the push jerk otherwise weaker than usual, disapointed again

Press 135-145-145-145-145-145-145
Push Press 135-140-140-140-140-140-140
PJ (For Form) 95-95-95-95-95-105-105

Comment #431 - Posted by: Tonyz at September 22, 2009 7:22 PM

SP: 135/155/175/195f/190
PP: 190/205/225/225/230
PJ: 205/215/225/225/225

Comment #432 - Posted by: amped 35/M/190/6' at September 22, 2009 7:23 PM

SP: 115/125/125/130X/125. From hanging clean.
PP: 125/130/135/145X/140X. From hanging clean.
PJ: 135/145/150(PR)/155X/145. From rack.

Comment #433 - Posted by: Xman at September 22, 2009 7:30 PM

as rx'd

60-65-67.5(fail)-65(fail)-65(fail)
65-70-72.5-75(1 rep)-75(2 reps)
50-55-60-65-70(3 reps)

Followed up with a 41kg pack march up Enoggera Hill on base, for anyone that's been to the tower without a pack you'd appreciate the achievement of taking an extra 41kgs with you.

March was completed in 1 hour 43 Mins of actual moving time, plus I had 3 x 3 minute breaks on the way up, 1 x 5 minute break at the top and 1 x 3 minute break on the decent. My legs are not looking forward to the deadlifts tomorrow lol.

Comment #434 - Posted by: Brian R - 28 / Male / 5'9" at September 22, 2009 7:51 PM

135,145,155(f),150,155(f)
135,145,155,155(f),150
145,155(f),150,155,160(f)

Comment #435 - Posted by: Bama Jim - M/41/6'4"/206 at September 22, 2009 8:08 PM

30/m/71"/184#/Camp Taji, Iraq

CFWU x3
As Rx'd

SP: 155, 165, 175(f), 175(f), 165
PP: 155, 175, 185, 195(f), 190
PJ: 155, 165, 175, 185(f), 175

Comment #436 - Posted by: Archer6479 at September 22, 2009 8:22 PM

Sp:95
Pp:115
Pj:115
back after a week traveling
didn't want to go hard

Comment #437 - Posted by: 42elysium at September 22, 2009 8:46 PM

M/29/6'4"/205

SP: 125-130-135-145f-140(tied pr)
PP: 135-140-155-165f-165pr
PJ: 135-155-160-165(fail on #5)-165pr

Comment #438 - Posted by: Brian Panther_CrossFit at September 22, 2009 8:51 PM

22 / M / 5'9" / 135lb

SP 80-85-90-90-90
PP 95-95-100-105-105
PJ 105-95-95-95-95(four, had to set the bar down, then the last one)

Ug, banged myself in the chin while warming up for the PJ. Then a few more times later. There was a little blood on my chin and in my mouth. Not sure why I was spazzing out tonight.

Wish I didn't have to drop the weight when I get to the PJ, but I'm too weak after the SP and PP.

Comment #439 - Posted by: BC at September 22, 2009 8:59 PM

rx'd
sp: 135,155,175,185,185
pp: 205,205,205,205,205
pj: 205,205f,185,185,185

Comment #440 - Posted by: chris bham m/44/198/69" at September 22, 2009 9:05 PM

sp 115,125,130,135(f),130
pp 155,155,155,155,155
pj 155,155,135,135,

Comment #441 - Posted by: DKL at September 22, 2009 9:37 PM

m/39/198

SP: 135,155,165,175,185
PP: 135,175,185,195,205
PJ: 135,165,185,205(2),205(3)

7

Comment #442 - Posted by: Red 7 at September 22, 2009 9:52 PM

Just dropping a late line in about the cert.
Andy and the crew gave us an awesome certification this weekend at Crossfit Marina. It was entertaining, informative, extremely useful, and a lot of fun (minus fran).

My advice is that the time allotted per day is extended, i.e. 8-6 vs. 9-6 to allow for more questions and addressing things that may not have had time to be addressed. I would be willing to put in 10 hours per day for more info I so seldom receive from people so qualified in this program.
Other than that I loved the cert.

Comment #443 - Posted by: Slaughter at September 22, 2009 10:10 PM

My right shoulder was still tweaked from Daniel. So I took it easy.

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

Comment #444 - Posted by: Shawn T. -My Journal: http://centralcitycfer.blogspot.com/ at September 22, 2009 10:56 PM

(done 9/22 without rest day yesterday)
SP: 1x135,145,155,160,165(ties PR)
PP: 3x145,155,165,170,175
PJ: 5x155(only 4 reps),150,150,145,135
I seem to feel great on SP's and PP's only to peter out on PJ's. Wrists really feeling it on PJ's. Need to try taping them next time.

Comment #445 - Posted by: Mike Scott at September 22, 2009 11:42 PM

Did it on Tuesday;
SP: 65-95-115-120F-115F
PP: 95x3-95x3-115x3-115x3-120x3
PJ: 65x5-85x5-105x5-105x5-115x4 (Failed on 5th one)

Comment #446 - Posted by: neil at September 23, 2009 3:16 AM

50kg, last two 52.5 and 55kg

Comment #447 - Posted by: tamas@fastmail.f at September 23, 2009 4:55 AM

Thought it was 3 sets at each.

SP:115-125(f)-120
PP:125-135-145
PJ:155(3)-150-155(3+2)

OPT WOD:
25 sdhp (75lb)
400m row
25 burpees

Time: 3:33

Comment #448 - Posted by: Garnell at September 23, 2009 5:20 AM

WOD SP-PP-PJ
s/p 50kg-50kg-52.5kg-52.5kg-55kg ??
p/p 57.5kg-60kg-62.5kg-65kg-67.5kg
p/j 60kg-55kg-55kg-57.5kg-57.5kg.
pretty crap,all were down,had to be carefull wi the p/j as my shoulder feels as if it's gonnae pop out,having to re-train rack pos .
after d/l 3-3-3-3-3 @ 140kg, then m/ups,ring dips etc,thrusters,nieghbours must wonder what's that nutjob up tae now !

Comment #449 - Posted by: Pedro Barrera,Scotland at September 23, 2009 5:26 AM

145-155-160-165pr-165x2 PPs correction

Comment #450 - Posted by: Deano at September 23, 2009 6:39 AM

SP - 90
PP - 100
PJ - 90

Comment #451 - Posted by: Phil/m/41/200/6'3" at September 23, 2009 6:50 AM


Sp
133, 144, 155, 155, 166

PP
155, 166, 166, 166, 177

PJ
155, 155, 155, 155, 166

Comment #452 - Posted by: Justin M 5'6/155/28 at September 23, 2009 7:04 AM

SP
105 115 125 125 135

PP
135 135 145 145 155

PJ
145 155 155 165 175

Comment #453 - Posted by: the polish rifle 25m/5'8/160 at September 23, 2009 7:21 AM

Shoulders were hurting still from handstand pushups.

SP - 115-125-130-135-140
PP - 125-135-145-155-150
PJ - 135-155-160 - Did not finish last 2 sets

Worked on double unders and general jump rope coordination

Comment #454 - Posted by: luna at September 23, 2009 8:34 AM

M/58/6-2/211

SP 95x1, 105x1, 115x1, 120x1, 125 F
PP 115x3, 120x3, 125x3, 130x2, 125x3
PJ 95x5, 100x5, 105x5, 1`15x5, 120x5

Comment #455 - Posted by: JBGP at September 23, 2009 8:40 AM

SP - 95 - 115 - 135 - 155f - 145
PP - 115 - 125 - 135 - 155 - 165
PJ - 95 - 115 - 135 - 155 - 155

Comment #456 - Posted by: nickPFD at September 23, 2009 9:03 AM

SP: 45, 50, 55, 60, 60
PP: 45, 50, 55, 60, 65
PJ: 45, 50, 55, 60, 60

Comment #457 - Posted by: d_wurm at September 23, 2009 9:30 AM

m/31/6/200

SP: 135-145-155-165-170
PP: 135-145-155-175-185
PJ: 135-145-155-175-(185x3)

Final set of PJ failed after 3. Was a little rushed to get to shower and get to work at the end. Didn't rest much between sets.

Previous PR's on this WOD:
SP: 155x1
PP: 165x3
PJ: 165x5

Comment #458 - Posted by: Andy A at September 23, 2009 10:08 AM

m/180/37
85,95,105,115,125 did 1,3,5 without setting the bar down

Comment #459 - Posted by: lawman698 at September 23, 2009 11:38 AM

Couple of days behind, did deadlifts at the same time as this workout.

DL
265x1
265x1
309x1
309x1
353 F
331 F
309x1

SP
111, 133, 155F, 133, 133

PP
133, 155, 155, 177F, 155

PJ
133, 155, 155 (F on third rep, wrists hurt bad), 155, 155

Could have gone bigger on PJ and PP but my wrists were killing me. Need to start taping. Body weight fun tomorrow...

Comment #460 - Posted by: dan m at September 23, 2009 11:47 AM

M/24/170/5'10"

As Rx'd. Used wrist braces

SP: 135-145-160-170-185
PP: 170-180-190-205-215
PJ: 175-185-175-175-175

Wrists are shot

Comment #461 - Posted by: Dustin at September 23, 2009 12:10 PM

F/23/95#/5'3"

All sets and reps 27#

Comment #462 - Posted by: Ransom at September 23, 2009 12:25 PM

127/167.2/167.2
Did it 5x1 Reps each. Limiting factor for Jump Jekr ist to bring the weight from ground to shoulders.

Comment #463 - Posted by: Bcrime at September 23, 2009 12:56 PM

as Rx'd

sp: 130, 130, 130, 130, 135

pp: 135, 135, 135, 140, 150

pj: 150, 150, 150, 150, 150

20/m/5'11"/163

Comment #464 - Posted by: Logan S at September 23, 2009 12:59 PM

m/22/185

as rxed

shoulder press with dumbells: 60.65. 70. 75. 80

pp: 95. 105. 115. 125. 135.

Pj: 95. 105. 115. 125. 125

Comment #465 - Posted by: Martin at September 23, 2009 1:36 PM

135, 155, 155

Comment #466 - Posted by: Broadwater at September 23, 2009 1:53 PM

M/24/5'11"/165

SP: 65 / 85 / 15 / 115 / 115
PP: 95 / 95 / 95 / 115
PJ: 95 / 95 / 95

First day at Planet Granite! Cut the last set short to get to work on time.

Comment #467 - Posted by: Brennan at September 23, 2009 2:31 PM

Shoulder press 115
Push press 135
Push Jerk 155

Comment #468 - Posted by: Jimmy at September 23, 2009 3:06 PM

all sets start with a power clean
kgs:
68-72-72(f)-72(f)-72
72-72-76-76-76(*2)
76-76-76-76(*4)-76(*3)

Comment #469 - Posted by: Szilárd at September 23, 2009 3:14 PM

SP 85/85/95/95/100
PP 85/95/100/105/115
PJ 95/105/105/115/115

Comment #470 - Posted by: jlyssand - 27/M/165/5'11 - Seattle at September 23, 2009 3:17 PM

sp: 60-65-70 (strained right part of the neck and had to stop, 70kg have never felt so easy though so next time I hope to crush my old pr)

Comment #471 - Posted by: Jon A at September 23, 2009 3:24 PM

115/135/145/155 F/150 F
155/165/175/185 F/180 F
165/175/165/165/165 not great form on these

Comment #472 - Posted by: Ian Wheelis at September 23, 2009 3:33 PM

Shoulder Press:
85, 105, 115, 115, 115 (widened grip)
Push Press:
95x3, 105x3, 115x3, 105x3, 115x3
Push Jerk
95x5, 115x4, 105x5, 105x4, 105x5

Comment #473 - Posted by: mkultra329 at September 23, 2009 4:37 PM

145 150 155 160 165
165x3 170 175 185 190
185x5 185 185 175 175

Comment #474 - Posted by: jef at September 23, 2009 4:42 PM

Shoulder Press
135#/2- 155#/0- 145/1- 145/1- 145/1

Push Press
135#/3- 135#/4- 135#/3- 135#/3- 135#/3-

Push Jerk
115#/5- 125/4- 115/5- 115/5- 115/5

Comment #475 - Posted by: Fred Marino at September 23, 2009 4:48 PM

SP: 140f, 135x1x5
PP: 135x3x5
PJ: 135x5x5

Comment #476 - Posted by: Mike Honcho M/31/5'10"/170# at September 23, 2009 5:10 PM

SP: 45/55/65/70(f)/65
PP: 45/55/60/65/70/75
PJ: 45/55/65/70/75/80

Comment #477 - Posted by: Crystal 125/26/5'4'' at September 23, 2009 5:23 PM

Today and yesterdays WODs:

SPx1:175,185,185,185,190F
PPx3:190,195,205,205,210
PJx5:210,210,205,205,215x3x2F,205x2
Tonnage=9140(PR)

DL:385-425-445-460F-455F-445F-425

PR for shoulder WOD, but too much for one day!

later,
b
m/32/5'8-1/2"/167

Comment #478 - Posted by: brian p at September 23, 2009 5:25 PM


sp 135, 165,175,180f,180f
pp 135,165,180,190, 200f (2)
Pj 135,155,170,180, 135

Comment #479 - Posted by: Kevin McClellan 48/M/195 at September 23, 2009 6:27 PM

185,185,185,185,185
225,225,225,225,225
185,185,185,185,185

Comment #480 - Posted by: jbark60 28/73/205 at September 23, 2009 7:07 PM

Shoulder Press 95#-95#-95#-100#-105#
Push Press 5rds 110#x3
Push Jerk 5rds 120#x5

Comment #481 - Posted by: rob_AF M/21/6'4''/200 at September 23, 2009 8:37 PM

shoulder press: 95 100 105 110 115

push press: 115 120 125 130 135

jerk: 135f 125 125 130 130

Comment #482 - Posted by: nick at September 23, 2009 9:14 PM

press and push press 135
push jerk 95

Comment #483 - Posted by: dcyn at September 23, 2009 10:58 PM

135 for all of them. I need to stick with this i'm out of shape.

Comment #484 - Posted by: Clint South at September 23, 2009 11:07 PM

S.P. - 65, 85, 95, 105, 115 (PR)

For the P.P. and P.J. I stayed at 115, which was just right (I almost had to bail on a few of the last push jerks).

Comment #485 - Posted by: Ryan Janus at September 24, 2009 12:21 AM

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

S/P 35kg,35,kg,37.5kg(f),35kg,35kg,32.5kg
P/P 35kg,37.5kg,40kg,45kg,47.5kg
P/J 35kg,37.5kg,40kg,42.5kg,45kg

Had to do this over two nights, ran out of time first night. This wod always takes so loooooong. Still looking for my mute button.


Good Fun

Comment #486 - Posted by: Elaine in Scotland at September 24, 2009 1:56 AM

SP - 60kg, 65kg fail, 60kg, 60kg, 60kg
(Injured shoulder)
PP - 70kg, 75kg, 80kg, 85kg, 85kg
PJ - 80kg, 80kg, 75kg, 75kg, 70kg

Tough, long workout.

Comment #487 - Posted by: Benny A at September 24, 2009 3:17 AM

CFWU

Shoulder Press 115,125,135,140,145,150,155(PR)
Push Press 135,145,150,150(F on 3rd),145
Push Jerk 115,115,115, 115(Failed)

I PRed on the Shoulder Press but lost steam on Push Press and could barely do anything on Push Jerk. Took a week off, first wod since then, maybe that had something to do with it.

Comment #488 - Posted by: Fin m/27/5'10"/190 at September 24, 2009 4:20 AM

I had a great time in Charlotte, Cert 1 class. I learn a lot from the trainers.

Thanks,

Comment #489 - Posted by: Erik at September 24, 2009 5:46 AM

Gunnar/m/38/190/73"

SP 135-165-165-165-165
PP All at 165
PJ All at 165

Ryan/m/30/180/75"
SP 115-135-135-135-135
PP All at 135
PJ All at 135

Comment #490 - Posted by: Chinchen at September 24, 2009 5:50 AM

sp: 115,125,145,150,155fail
pp: 135,145,155,160,165
pj: bar,bar,75,95,115

No experience with the jerk yet. Felt it was important to learn the movement before adding much weight. PP and PJ both feel like coordination is the main limiting factor.

Comment #491 - Posted by: Mark at September 24, 2009 6:56 AM

did this one a little differently to mix it up:

5 rounds of:
shoulder press 1 rep
push press 3 reps
push jerks 5 reps

rest as needed between rounds. no putting the bar down between press, push press, and jerks.

135-140-145-150-150

Comment #492 - Posted by: Kev_CrossFit Oshawa_m/23/5'6"/155 at September 24, 2009 9:11 AM

M/20/6'1"/198

SP-133/155/177/155/133
PP-133/155/155/155/155
PJ-133/shoulder pain/111/111/111/111

shoulders and wrists not too spicy, need more flexibility and better form..

Comment #493 - Posted by: Meat at September 24, 2009 12:02 PM

SPx1- 45 65 75 80 85-F

PPx3- 45 65 75 85 90 95(more of a jerk)

PJx5- 75 85 95 100 105x1

Comment #494 - Posted by: biff f/27/5'5/140 at September 24, 2009 1:12 PM

feeling weak on right side
95 (f) 85x4
95 95 95 100 100
100 105 95 95 95

Comment #495 - Posted by: David Burns at September 24, 2009 2:44 PM

SP: 150, 160, 170, 175 (PR), 180F
PP: 170, 180, 190, 200, 210 (PR)
PJ: 180, 190, 200, 210x4, DONE

Comment #496 - Posted by: PatS at September 24, 2009 4:59 PM

SP: 80-85-80-80-85
PP: 110-110-110-110-110
PJ: 110-105-105-105-110

Comment #497 - Posted by: Stephen/M/26/5'8.5"/140 at September 24, 2009 5:42 PM

SP: 1 x 95-105-110-115-125(f)
PP: 3 x 115-120-125-130-135(2)
PJ: 5 x 115-125-135(4)-125-135(4)

Comment #498 - Posted by: dingrr 50/m/175 at September 24, 2009 6:47 PM

All in HG's
SP: 65 - 70 - 72.5 - 75 - 77.5(Fail)
PP: 80 - 85 - 87.5 - 90(Failed 3rd) - 85
PJ: 70 - 75 - 85(Failed 5th) - 80 - 82.5

Comment #499 - Posted by: Richard 31yom/6'4/95kg at September 25, 2009 1:22 AM

This WOD has always been a weakness of mine and remains so. My form is still off limiting my maximum weight. Instead of doing it as rx'd, I worked on my form with some weight. No new pr's, just 135 on SP, 135 on Push Press and 155 on PJ.

After this, went ahead and did some deadlifts in anticipation of tomorrow's deadlift WOD which I will probably miss. Hamstrings kind of torn up from the last few days WOD's so didn't go for it on the one rep max to avoid re-injury of my left hamstring. Instead, did (1) 225x3, (1)275x3, then (5) 325x1. Called it a day after that . . .

Comment #500 - Posted by: clark at September 25, 2009 8:28 AM

65-85-95-115-125
95-95-115-135-145
115-115-125-135-155

Comment #501 - Posted by: luca at September 25, 2009 9:16 AM

Thanks to all those who took the time to come to Dallas to get certified and to teach us. The class was exceptional. I was excited to see Spencer there, he is one of the top instructors!!Good luck to all those who recently have been certified!!
I am commmitting to the one month of the zone diet per Todd. Let's see if I can do it!!

Comment #502 - Posted by: teena at September 25, 2009 10:09 AM

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

SP: 60-70-75-75-75 kg
PP: 75-75-80-80-80 kg!!
PJ: 1x 80 kg.
-hadde så veldig mere lyst på en pils enn å trene på dette tidspunktet så jeg gadd ikke mere. Sammenlignet med sist som jeg gjorde det samme var det en vesentlig forbedring, bortsett fra PP

Comment #503 - Posted by: Toralf at September 25, 2009 10:20 AM

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

Shoulder press: 135-145-155-160-165(0)
Push Press: 135-145-155-165-170
Push Jerk: 135-145-155-165-170

Comment #504 - Posted by: Jeff Germond M/28/5'8"/180 at September 25, 2009 10:33 AM

forgot to post and lost note card

SP 60kg pr
PP 67.5 but missed on 70 a couple times
PJ 65 or 67.5

Comment #505 - Posted by: jpw at September 25, 2009 10:52 AM

SP 135 145 155
PP 155 165 165

Comment #506 - Posted by: Bells 36/6"1"/197 at September 25, 2009 10:58 AM

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

Comment #507 - Posted by: Ryan at September 25, 2009 12:25 PM

CFWUx3
SP: 95,105,105,115,120F,120
PP: 95x3,105x3,115x3,125x3,130x3
PJ: 95x5,105x5,115x5,125x5,130x3+2F

+5lb on PP and PJ.

Comment #508 - Posted by: Harpo m/42/5'7"/145lb at September 25, 2009 1:25 PM

pp: 115, 135, 135, 115, 115
sp: 115, 125, 125, 135, 135
pj: 95, 95, 115, 115, 115

Comment #509 - Posted by: Jimbo Slice at September 25, 2009 2:00 PM

115, 135, 135, 135, 115
115, 135, 135, 135, 155
95, 115, 115, 115, 125

Comment #510 - Posted by: Jimbo Slice at September 25, 2009 2:03 PM

SP: 165-175-180-185-185(F)
PP: 155-155-165-165-165
PJ No gas left. 185 is a new PR.

Comment #511 - Posted by: Kyle at September 25, 2009 2:27 PM

49/m/190

Way off
125/130/135/140/140
135/145/155/160/160
155/160/165/165x3/145c&j

Comment #512 - Posted by: denob at September 25, 2009 3:24 PM

btw: 155

SP: 100, 105, 110, 115, 120(F)
PP: 115, 120, 125, 135, 145
PJ: 155(F), 145, 150, 150, 155

Comment #513 - Posted by: seth c at September 25, 2009 4:44 PM

m/23/5'9"/160

SP 155 165 170 175 180
PP 185 195 195 200 205
PJ 135 135 155 155 155

Need serious work on push jerk form

Comment #514 - Posted by: s.cooper at September 25, 2009 6:59 PM

CFWU

115. I need to push this WOD harder.

Comment #515 - Posted by: Erik 28/M/76.5"/200 at September 25, 2009 7:10 PM

SP: 115,135,140,145(failed),145(failed)
PP: 135,140,145,150,155
PJ: 135,140,145,150,155

Comment #516 - Posted by: morisong at September 26, 2009 3:55 AM

135-145-145-155-155
145-155-165-175-175
135-135-135-145-145

Comment #517 - Posted by: mulcahy at September 26, 2009 10:08 AM

OP: 105/110/115F/110/110
PP: 105/115/120/125F
PJ: 95/100/105/110/120F

Comment #518 - Posted by: Steph M/34/5'6"/147 at September 26, 2009 12:01 PM

29/m/205/6'0"

SP 135-155-165(f)-160-165
PP 155-185-195(f)-190-195(f)
PJ 185-205-225(f)-210(f)- Scratched last set

excruciating twinge in lower back after 210# Failure. Went straight to hot bath. All better now.

Comment #519 - Posted by: StunZeed at September 26, 2009 2:03 PM

115 lbs

Comment #520 - Posted by: rawhide at September 26, 2009 10:45 PM

as rx'd:

SP- 50; 55; 57.5; 60; 62.5kg
PP- 65; 65; 65; 67.5; 70kg
PJ- 70; 70; 70; 70; 70kg

Comment #521 - Posted by: Zeb G at September 27, 2009 4:33 AM

135-155-165-175-185(miss)
135-185-195-205-205
135-185-195-195-195

Comment #522 - Posted by: EVAN at September 27, 2009 11:42 AM

Military Press 125x1 130x1 135x1 130x1 130x1
Push Press 145x3 155x3 160x3 160x3 165x3
Push Jerk 135x5 135x5 140x5 145x5 150x5

Comment #523 - Posted by: Jade_Jenny_M_23_190lbs at September 27, 2009 1:34 PM

Military Press 125x1 130x1 135x1 130x1 130x1
Push Press 145x3 155x3 160x3 160x3 165x3
Push Jerk 135x5 135x5 140x5 145x5 150x5

Comment #524 - Posted by: Jade_Jenny_M_23_190lbs at September 27, 2009 1:35 PM

31 Burpees
WU
SP: 125/1; 130/1; 135/1; 135/1; 140/1
PP: 135/3; 140/3; 145/3; 150/3; 155/3 (PR)
PJ: 135/5; 140/5; 145/5; 150/5; 155/3 (PR)
M/48/193#/72"

Comment #525 - Posted by: RB at September 27, 2009 7:40 PM

In kgs.

Shoulder press 1-1-1-1-1 reps
55/60/65/70/75

Push press 3-3-3-3-3 reps
75/75/75/75/75

Push Jerk 5-5-5-5-5 reps
50/52.5/55/50/50

Comment #526 - Posted by: vino63 at September 28, 2009 4:40 AM

sp - 20-25-30-30-30
pp - 20-25-30-30-30
pj - 20 -25-30-30-30

Comment #527 - Posted by: mjr at September 28, 2009 6:22 AM

sp 30 35(f) 32,5 32,5 32,5 32,5
pp 32,5x3x5
pj 32,5x5x5

Comment #528 - Posted by: Anne at September 28, 2009 11:09 AM

CF warmup
135, 155, 165, 175
165, 165, 185, 185
115, 115, 135, 155
11min 1.5 mile run

Comment #529 - Posted by: RBS at September 28, 2009 11:45 AM

Been hitting the crossfit football for some time. Got stronger. But really want to get better across all domains. So I 'm back and happy.
SHoulder press: 185/205/215/225/235
Push press 225/225/235/245/ 255 miss
Push Jerk 225/225/235/245 4 reps

Holy Cow my shoulders are shot!!

Comment #530 - Posted by: Nainoa at September 28, 2009 3:12 PM

SP 60kg-60kg-65kg-65kg-65kg
PP 65kg-65kg-65kg-65kg-65kg
PJ 65kg-65kg-65kg-65kg-65kg

Felt like I could go heavier with PP & PJ, but wrists get really sore!

Comment #531 - Posted by: JT at September 28, 2009 4:50 PM

135, 155, 135, 135, 135
185, 165, 165, 165, 165
185, 185, 185, 185, 185

84 HSPU yesterday didn't help matters on this one...

Comment #532 - Posted by: MikeyPaul - m/27/5.8/170 at September 28, 2009 8:37 PM

SP: 115, 125, 130, 135, 140
PP: 95, 115, 135, 155(X1), 145
PJ: 115, 135, 145, 155, 150

Comment #533 - Posted by: thetimmy at September 29, 2009 5:38 AM

SP - 5x60k
PP - 5x60k
PJ - 5x55k

30 secs between sets. 1 min rest between exercises.

Comment #534 - Posted by: BarryT at September 29, 2009 6:21 AM

SP: 175x5
PP: 185x3, 195x2
PJ: 195x5

Comment #535 - Posted by: dsm19 M/30/6'0/215 at September 29, 2009 8:09 AM

M/20/5'10/140

used dumbbells

SP: 70-79-90-97(f)-70
PP: 70-79-90-90-97(f on 2nd rep)
PJ: 70-79-90(not sure if fully locked out right elbow on last rep)-90(f on last rep)-79

Comment #536 - Posted by: Josh R at September 29, 2009 9:32 AM

sp 160,165,170,175,180,185 f
pp 165,175,195,205,205(2),205(2)
pj 165,185,185,195,

Comment #537 - Posted by: matt b grand cayman at September 29, 2009 10:39 AM

m/40/67"/181#

sp x 1-135-140-145-150-155
pp x 3-135-145-155-165-170
pj x 5-135-135-135-140(4)-135

Comment #538 - Posted by: Anthony Rubino at September 29, 2009 7:05 PM

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

Shoulder press 115-115-115-120-120
Push press 125-125-125-125-125
Push Jerk 95-95-100-105-110
----------------------------------------------
Comapre to 090705

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

Comment #539 - Posted by: Louis Herrera 50 70" 178 at September 29, 2009 7:55 PM

sp - 135, 145, 150(pr), 150(f), 150 (f)
pp - 150, 165, 175 (f on 2nd), 170 (pr), 170
pj - 145, 165, 175 (pr), 145, 145

Comment #540 - Posted by: spatterson at September 29, 2009 8:41 PM

First time doing this since April 2008, and first Crossfit workout in roughly 6 weeks.

SP: 65-75-85-85-85
PP: 65-85-95-95-95
PJ: 65-85-85-65-65 (dropped back down to work on form)

Comment #541 - Posted by: Rob_33_70_170 at September 30, 2009 11:45 AM

175 for 1-1-1-1-1, 3-3-3-3-3, 5
155 for 5-5-5-5

Comment #542 - Posted by: Mike at September 30, 2009 2:44 PM

m/20/5'8/185

sp: 95-105-115-125-130(f)
pp: 125-135-145-155-165

sprained thumb 9/19

Comment #543 - Posted by: josh at September 30, 2009 2:51 PM

As RX'D

Shoulder press 90-110-120-120-130
Push press 95-115-125-135{1x(F)}-130
Push Jerk 75-85-115-135{4x(F)}-125

Comment #544 - Posted by: fixwngmech at October 1, 2009 12:28 AM

As RX'D

Shoulder press 140-110-130-150-180
Push press 95-115-125-135{0x(F)}-130
Push Jerk 75-85-90-95{2x(F)}-95

Comment #545 - Posted by: fixwngmech at October 1, 2009 12:30 AM

M/31/5'9"/152

SP 105, 115, F@115, 105, 105
PP 135, 145, 150, 145, 145
PJ 135, 145, 4@145, 135, 135

Comment #546 - Posted by: Antun Karlovac at October 1, 2009 10:17 AM

m/29/5'9"/155

sp: 115-125-135-130-130

pp: 135-145-155-145- ran out of time

pj: 145- ran out of time

Comment #547 - Posted by: ceaver at October 1, 2009 6:58 PM

m/35/5'9/169
CFWU-3. Reg except 12 pushups instead of HSPU. Superman. Burgener. 30 Burpees
SP: 130,135,145,150,155. Last 2 sets went up easy. Last set especially surprising.
PP: 135,145,155,165,175 - 2 1/2
PJ: 135,145,155,160,165
PJ felt pretty good. Decent dip. Make sure to keep elbows out/away from torso before EACH rep.
7/5:
SP: 130,135,140,150,155
PP: 135,145,155,165,175 - 2/12
PJ: 135,145,155,165-4,165-F,155-4,160-1
4/7:
SP: 130,135,140,150,155-F2,150-F2
PP: 135,145,150,160,170
PJ: 135,145,155,165,170-2,165-2
2/6:
SP: 130,135,140,145,155
PP: 135,145,150,155,165
PJ: 135,145,155,165-4,165
See 12/29 for complete workout history.

Comment #548 - Posted by: jrm at October 1, 2009 7:04 PM

M/42/6'/153 9-30-09
shd press 5x1 75-95-105-110-115f
push press 5x3 95-100-105110-120
push jerk 5x5 95-105-110-115/4-115

Comment #549 - Posted by: PB at October 1, 2009 7:43 PM

135 lb every rep

Comment #550 - Posted by: Ecp2 at October 2, 2009 4:09 AM

43 yom 203lbs.

1 mile run wu

SP: 115-115-135-135-145 (pr)
PP: 115-115-135-145-155 (pr)
PJ: 115-115-135-115-95

Comment #551 - Posted by: Speedster at October 2, 2009 10:20 AM

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

(power clean weight to shoulders)

Comment #552 - Posted by: cbecker at October 2, 2009 4:01 PM

34 yom 200 lbs

SP: 135-185-185-195-205 (f)
PP: 165-195-195-205-215
PJ: 135-155-175-135-155

Then ran a mile...

Comment #553 - Posted by: kgw at October 2, 2009 6:58 PM

SP: 135-155-165-175-185
PP: 135-155-165-185-185
PJ: DNF - legs still recovering from soccer tourney

Comment #554 - Posted by: Darkstar at October 2, 2009 8:20 PM

CFWU x3
Burgener warm-up
WOD:
SP:165-175-185-195-205(f)-195
PP:185-195-205-215-225x2+1
PJ:175-185-195-205-215(f)-195

Comment #555 - Posted by: basebplyr1 (30/M/6'3"/220) at October 3, 2009 6:19 AM

23.m.135.65"

as rx'd
SP:145, 145, 145, 145, 145(PR)
PP:185, 185, 185, 185, 185(PR)
PJ:175, 175, 175, 175, 175(PR)

Last Time/PR:
SP:125, 125, 125, 125, 125
PP:155, 155, 155, 155, 155
PJ:145, 145, 145, 155, 155

Comment #556 - Posted by: Francis Vu Nguyen at October 3, 2009 8:15 AM

115-125-135(f)-115-125
115-125-135-145-145
115-125-135-95-shoulder was hurting, so i stopped.

Comment #557 - Posted by: blckorder at October 3, 2009 4:31 PM

115-125-135(f)-115-125
115-125-135-145-145
115-125-135-95-shoulder was hurting, so i stopped.

Comment #558 - Posted by: blckorder at October 3, 2009 4:33 PM

Press: 145,160,165(f),160(f),155
PP: 145,155,155
PJ: 145x3

Comment #559 - Posted by: JTeets at October 5, 2009 5:49 PM

CFWUx3
shoulder press: 150(f)-135-150-150-150 (150 last time)
push press: 150-150-150-150 (150 last time)
push jerk: 135-135 (135 last time)
-had to clean on 1st 2 sets b/c no rack avail at SPAC; this was all I could get through before work

Comment #560 - Posted by: bcb373 at October 6, 2009 10:35 AM

95x1,135x1,165x1,185x1,205x1,
225x3,225x3,225x3,225x3,225x3,
205x5,205x5,205x5,205x5,miss
(did not attempt last set of push jerks - ran out of time)

Comment #561 - Posted by: TROY at October 8, 2009 9:22 AM

29/m/185

165# for sets across

absolutely crushed me

Comment #562 - Posted by: MoGreene at October 8, 2009 1:22 PM

130, 135, 140, 145(f), 141
155, 165, 170, 175(f), 175
115, 125, 135, 140, 145

Comment #563 - Posted by: Manchild at October 19, 2009 1:00 PM

cfwu x 1
in kilos:

Press:
60,62,64,66,67(f)

P. Press:
67,69,71,73,75

P. Jerk:
72,73,73,73,73

Comment #564 - Posted by: EM at October 26, 2009 5:21 AM

135, 145, 140, 140, 140
185, 185, 185, 185, 185
185, 190, 195, 205, 210x4reps

Comment #565 - Posted by: FTS at October 31, 2009 2:37 PM

45/m/164

Press...........135,145,155,165,170(x)
PushPress x 3...170,170,170,170,175
Push Jerk x 5...170,170,165,165,160

Best Overall sets

Comment #566 - Posted by: moglee at November 3, 2009 8:16 PM

170 all sets. 1 Min between each was in a hurry.

Comment #567 - Posted by: Will at November 20, 2009 9:14 AM

55,60,65,70, 75-f, 70
65,70,75,80,85-2r,85-2r
70,80,85,90,95-4r

Comment #568 - Posted by: liv4tris at November 24, 2009 5:55 AM

Jeff @ work
3-4 sets of each.
Press-155
Push Press-205
Push Jerk-220

Comment #569 - Posted by: Jeff & Charity @ CF Snohomish at November 27, 2009 3:47 PM

SP - 1335/145/155/160/160

PP - 155/160/165/170/170

PJ - 160/165/170/175/180

Comment #570 - Posted by: arron at November 28, 2009 4:32 AM

WOD 1
5 Rounds of 7
Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Push Press

75,95,100,100,100

WOD 2
10!
Deadlifts @ #225
Box Jumps

Comment #571 - Posted by: mcdontron at December 15, 2009 4:48 PM

M/27/6"/165

Decided to do singles across today.

SP-115,135,140,145 (tied PR)
PP-145,155,175,185,190(F)
PJ-190,195, 200(F)

Comment #572 - Posted by: alan firth at January 4, 2010 7:16 AM
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