March 3, 2010

Wednesday 100303

Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

BentleyEODTraining_th.jpg

Enlarge image

John Bentley, Explosive Ordnance Disposal training, Oahu, Hawaii


"Rebuilding Khalipa" Part 1 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]


The Marlins Go CrossFit


A Proposal and a Bladder Malfunction at the Utah-Nevada Sectionals of the 2010 CrossFit Games - video [wmv] [mov]

Posted by lauren at March 3, 2010 5:00 PM
Comments

Needed to do some shoulders.

Comment #1 - Posted by: Josh 25/M/5'7/190 at March 2, 2010 5:07 PM

Hoo-RAH

Comment #2 - Posted by: Damian at March 2, 2010 5:08 PM

Does this mean 7 sets?

Comment #3 - Posted by: jonJorg 18/m/200 at March 2, 2010 5:09 PM

Yea, is this 7 sets of 3 reps?

Comment #4 - Posted by: Steve at March 2, 2010 5:14 PM

#3 & #4: You're both correct — 7 sets of 3 reps. If you haven't done standing shoulder presses, start lighter than you expect and work on form. They're deceptively difficult (I've only done them once and it can get kinda dicey if you go too big too early).

Like I said, only done these once for weight (CFT) & wanted to try them again seriously. Looks like that'll come tomorrow! Game on!

Comment #5 - Posted by: DenverDawg at March 2, 2010 5:18 PM

Great video. Nice work Miranda! Looking strong! Congrats on on your finish in the sectional...Urine the big time now!

Comment #6 - Posted by: Dan D. at March 2, 2010 5:19 PM

When Kelly talks, I want to hear it all! So much to learn from him...

Comment #7 - Posted by: lisaq at March 2, 2010 5:24 PM

Is there a compare-to date?

Comment #8 - Posted by: mikes at March 2, 2010 5:34 PM

is it better to do behind the neck or no?

Comment #9 - Posted by: jorgo at March 2, 2010 5:36 PM

#9 jorgo
these are off the chest, standing usually

Comment #10 - Posted by: Ronny m/18/5'11"/175 at March 2, 2010 5:37 PM

That's a great video of the sectionals! Got me all fired up!!!! I love you Miranda...I pee all the time during WODs...it's a true sign of maximum intensity! Good luck at your qualifier!

Comment #11 - Posted by: Lauren Plumey at March 2, 2010 5:47 PM

Miranda you are amazing. I must say it's great to see my L1 Cert Trainer piss herself! LOL

Looks like a good WOD, oh wait, my shoulders are killing from Rolling Grace two days ago... 3, 2, 1, GO!!!!!

Comment #12 - Posted by: Steven M. Platek, Ph.D. at March 2, 2010 5:55 PM

I hate missing WOD i guess im doubling up teusdays and wednesdays

Comment #13 - Posted by: Josh at March 2, 2010 6:03 PM

Do we bend our knees like done in push press to do shoulder press? I know is not an explosive press... Thank you.

Comment #14 - Posted by: ab106 at March 2, 2010 6:12 PM

Hooyah Johnny Pacific!!

Comment #15 - Posted by: Tattoo Nicky at March 2, 2010 6:13 PM

BADA$$ PICTURE!!!!!!!!!!!!!

Comment #16 - Posted by: Dennis M/6'0"/20/160 at March 2, 2010 6:33 PM

great video from the sectionals ...and now i feel much better about my incident during the double unders during the washington sectionals...lol...although i didn't have to clean the floor...blood sweat, tears and sometimes a little piss...leave it all on the floor!!!!!

Comment #17 - Posted by: karla at March 2, 2010 6:36 PM

Oh ya can't wait my shoulders are the only part of my body not sore.

Comment #18 - Posted by: mike at March 2, 2010 6:50 PM

Okay so I was thinking how much I like most of the music that are on the videos. Is there any way we can get a list or put the song title or even just the artist somewhere? Cause they would make a killer workout playlist.

Shoulders have some of this. 3.2.1..Go

Comment #19 - Posted by: Nick at March 2, 2010 6:55 PM

#16 ab106, no bending knees here. keep the legs locked!

Comment #20 - Posted by: neil at March 2, 2010 6:55 PM

#14 ab106, no bending knees here. keep the legs locked!

that is a edit...accidently said #16

Comment #21 - Posted by: neil at March 2, 2010 6:56 PM

m/50/165/5'8"
1st=111x3
2nd=122x3
3rd=127x3
4th=133x3
5th=138x3
6th=144x3
7th=149 (failed)

Comment #22 - Posted by: David Lingle at March 2, 2010 7:05 PM

How much rest in between sets???? Is this a met con or like a 80-90% max effort - please help. I miss Bingo's Newbie commentary.

Comment #23 - Posted by: 12th Psyop at March 2, 2010 7:11 PM

#23 - Posted by: 12th Psyop

Rest as long as needed.

2-5 minutes between sets

Comment #24 - Posted by: justin at March 2, 2010 7:14 PM

Justin - Thanks for the help!

Comment #25 - Posted by: 12th Psyop at March 2, 2010 7:22 PM

75-85-95-105-115-125-135 not max for a triple, just getting the shoulder shaken out

Comment #26 - Posted by: Justin D. _ 30/M/6'/200 at March 2, 2010 8:27 PM

Only in CF could someone get away with pissing on themselves and not be ridiculed! Lol! God I love CF! (I'm not being sarcastic nor cynical)

Comment #27 - Posted by: Jonathan R at March 2, 2010 8:32 PM

That is a great picture! Must be great to practice EOD in warm, clear water. I imagine the real thing doesn't occur under those ideal conditions too frequently.

Nice to see a strict press wod! My press is definitely the weak part of my CF Total,

Comment #28 - Posted by: Ronnieboy at March 2, 2010 8:41 PM

#26 7x3 means you stay at one weight for all 7 sets, while 3-3-3-etc means you go up in weight each set.

Comment #29 - Posted by: Jake at March 2, 2010 8:41 PM

i find it interesting that on the day we have a video of kelly starrett talking about getting better by putting ourselves in the best fit body positions (in discussing one of the most elite crossfitters) we also have a video from sectionals of some high intensity output that includes some fairly/very bad form and technique. any burpees actually make it more than an inch off the ground? how many people lock out on the push press? taking nothing away from the competitors and the work that they put in, but it seems the judging standards were somewhat substandard and the slop that was allowed was well above what should be expected by anyone performing the wods that the athletes performed.

Comment #30 - Posted by: co at March 2, 2010 9:17 PM

115, 120, 125, 130, 135, 140, 145 (Failed, got it twice with a little help on the second one)

Comment #31 - Posted by: Pepi at March 2, 2010 9:31 PM

Congrats Zach! I would say the same for Lindsay, but... well I kinda feel bad for her. What was up with that post WOD sneak attack?!?

Comment #32 - Posted by: John Brown at March 2, 2010 9:44 PM

m/44/185

135-140-145-150-150-150-150

Comment #33 - Posted by: cosmo at March 2, 2010 9:47 PM

early morning before breakfest. Started in 40kg ended with 52,5kg. Great workout! Yesterdays 400m did all 8 between 63 sek to 68 sek... Rest day feels good

Comment #34 - Posted by: jesper johansson at March 2, 2010 9:49 PM

185lbs for all 7 sets

Comment #35 - Posted by: jamone160 m/42/245/6'00" at March 2, 2010 11:17 PM

m/27/185/6'2" USAF at Bagram
3x95
3x105
3x115
3x125
3x125
3x135 [failed]
3x125

Pretty weak compared to some of the others on here - but a good starting point to improve on!

Comment #36 - Posted by: emiller at March 2, 2010 11:56 PM

are these front or back presses?

Comment #37 - Posted by: Uzair at March 3, 2010 12:08 AM

Proposing at the end of a tough WOD?
What a great idea!, she probably though George Clooney was proposing!

Miranda is still the hottest crossfit woman ever!

Comment #38 - Posted by: Gerard at March 3, 2010 12:15 AM

Thank you Crossfit for forging elite fitness. I had a blast in Stockholm experiencing the L1 Cert.

The Honeybadger rules!!

Comment #39 - Posted by: Ulrik at March 3, 2010 12:45 AM

started on 87lbs and finished on 137lbs. good wod

Comment #40 - Posted by: www.deforge.co.uk at March 3, 2010 12:47 AM

Johnny You're a stud!!!

Comment #41 - Posted by: Gilfillan663 at March 3, 2010 1:07 AM

60kg x 5 sets
65kg x 2 sets

Comment #42 - Posted by: Tom at March 3, 2010 2:19 AM

Please tell me this photo is not Navy EOD.

Comment #43 - Posted by: kip at March 3, 2010 2:57 AM

I thought the sectionals video was one of the better I've ever seen.

As I was watching, I just kept thinking of all the bandwagon trainers I've heard in the past year criticizing the lack of form in CrossFit and watching those elite athletes perform at their physical end, but still executing perfect form and mechanics on their deadlifts, sled pushes, weighted thrusters, and kipping pullups, and ROWING! One comment said their form broke down on the last exercise (burpees) get real.

I've been CrossFitting exclusively since the L1 cert in August 2008, and on and off before that. During that time I acquired a shoulder injury that held me back for a bit, but it was entirely my own fault for stacking workouts toegther inapprpriately. I'm sure others have done this, where they finish the wod on the main page and see another one that looks fun on an affiliate site and going for it.

In the last couple of weeks I've seen posts from people complaining about the programming with regard to overtraining. Some have been incredulous that it is even possible to get 75 pull ups in a set on last Saturday's workout. It's possible and any of us that say we are doing it, are indeed doing it. After having done this for almost 2 years straight, even at 38, nothing seems impossible anymore. I was certain that I would finish "War Frank" after the first set, and disappointed myself when my flappers ripped off and I couldn't withstand the pain. Finishing the last set with 75/75 was easier by comparison (although time consuming) than it was to do the 75s on Saturday, with only 1 day of rest in between. I knocked them out in sets of 15.

Advice (from a nobody) try it, scale if necessary, and listen to your body. If you need to take an extra rest day and live to fight another day, do it-but complain elsewhere. We don't need to hear it.

Comment #44 - Posted by: SD at March 3, 2010 3:02 AM

Comment #23 - Posted by: 12th Psyop

Between sets rest as much as is needed, but not so much that you cool down. You don't want to get cool/cold before doing your next set for fear of injury. I find about 90-150 seconds works well for me. And the amount of rest tends to get higher as I increase the weight, if that makes sense. The goal here is to attain your 3 rep max. Many people try for this about about set 4-5, because if you ramp up to the 7th, often times you are too tired to max-it and fail. These are just some comments/ideas I've been told about and that work for me.

Also, it's important to warm-up, both CFWU, probably some burgener WU w/ PVC, and then a few light sets of shoulder press to get the motion going. I usually try to focus on precise technique during the lighter rep warm-up sets in hopes that the good form will carry over to the max. It does not always happen. However, we are willing to sacrifice form for moving large loads long distances quickly, right? And with that your strength will increase and as that does, your form for lower weights will improve. I hope that makes a little sense. It's early here.

Comment #45 - Posted by: Steven M. Platek, Ph.D. at March 3, 2010 3:12 AM

in kg x 3:

40
50
55
60F
50
55
60

m24/6'1"/163 lbs

Comment #46 - Posted by: Danny G at March 3, 2010 3:18 AM

60
60
60
60
62
64
64

Comment #47 - Posted by: charbs 185/24/m at March 3, 2010 3:25 AM

m/41/5'6"/145

80-85-90-95-100-105-110

Comment #48 - Posted by: duane at March 3, 2010 3:37 AM

3 x 110
3 x 121
3 x 135
3 x 140
3 x 147.5
3 x 147.5
3 x 155 (previous 1 rep max weight)

Comment #49 - Posted by: jonEl M/38/5'9"/168 at March 3, 2010 4:17 AM

Wish I had a camera!!!

135x3
135x3
135x3
135x3
135x3
155x3
185!!!!(pr)x2 with a push press on #3

only got 175 last week on the CFT for a single. So pumped right now, thanx CrossFit

Comment #50 - Posted by: BillyRad/28/6'2/220 at March 3, 2010 4:20 AM

WU:
C2B PU 3/max
HSPU 3/10 Work on range of motion
45lb over head lunge 20 steps
Work up to shoulder press weight

WOD:
3-3-3-3-3-3-3
115lbs

Post:
3x10 Cool Down Press
Farmers Carry 3 Trips 80lbs DB

Comment #51 - Posted by: Patrick M at March 3, 2010 4:21 AM

155/165/165/170x2/165/170x2/165

Comment #52 - Posted by: joecam 35/M/189 at March 3, 2010 4:34 AM

42/m/176cm/72kg

As rx'd

40-45-50-55-60(failed at rep 3)-55-55 kg

Recent 1RM was 65kg.

Comment #53 - Posted by: Memuc at March 3, 2010 4:41 AM

Shoulder Press 3-3-3-3-3-3-3
26 F outside, 30 F in garage.

F/45y/62"/138# JULIA
45, 55x1, 50, 50, 50, 50, 50

M/41y/68"/160# GEORGE
65, 75, 80, 80, 80, 80, 80
The 3rd rep of rounds 4 and 7 were Push Presses.

Comment #54 - Posted by: George Hernandez (in Chicago) at March 3, 2010 4:42 AM

125 lbs x 3 max

warm down
1500 m row
6:30

m/165lb/47/ATL

Comment #55 - Posted by: brad mcleod at March 3, 2010 5:00 AM

88 110 121 132 121 110 99

Comment #56 - Posted by: jack b at March 3, 2010 5:02 AM

32/m/190

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

Comment #57 - Posted by: MWade at March 3, 2010 5:07 AM

Anybody crossfitting in Las Cruces, NM?

Comment #58 - Posted by: Rod at March 3, 2010 5:10 AM

I did this with Dumbbells, and did an extra set. weights are total, not each hand...

80, 90, 100, 110, 120, 130(1x)120(2x), 120, 120

Comment #59 - Posted by: Tim M/32/174 at March 3, 2010 5:17 AM

29/6'8"/219

155 across

Comment #60 - Posted by: Stretch at March 3, 2010 5:18 AM

M/64/199-Shoulder Press 3-3-3-3-3-3-3
135-157-157-157-157-162(Prev PR-F)-157-157(Failed to lock out on 3rd).

Comment #61 - Posted by: peejay2 at March 3, 2010 5:20 AM

95-105-115-125-130-135-140f

Comment #62 - Posted by: mjp at March 3, 2010 5:21 AM

145
145
150
150
150
150
150

Comment #63 - Posted by: Tyler Scott at March 3, 2010 5:24 AM

30/M/150/5'10 (MTN WARRIOR)

I suck at this, I am stuck at 125 x 1 in a good day, in a bad day, i might get 115 x 1 , will try today at 115 x 3. I will lose a couple of days because of traveling, good thing it is rest day tomorow, but any way, Colorado Springs, CO Here I come! Have a nice WOD everyone, remember it is shoulder press DO NOT DIP TO DRIVE.

SANTI

Comment #64 - Posted by: santi at March 3, 2010 5:33 AM

145,145,135,135,140,140,135
about time for shoulders, legs are still sore from monday's wod.

Comment #65 - Posted by: wade at March 3, 2010 5:33 AM

95
105
115
125
135
145
155 f
145

Comment #66 - Posted by: KOA2 at March 3, 2010 5:51 AM

40
45
50
52.5
55(fail after first)
52.5
52.5

really need to get stronger on this one...

Comment #67 - Posted by: ccfeldt at March 3, 2010 5:51 AM

Comment #43

Navy EOD are the only ones that do diving operations. Just wondering why you say that.

Comment #68 - Posted by: gman at March 3, 2010 6:05 AM

where are the ladies posting?

shoulder press is SUCH a weakness for this girl!! ugh!

Comment #69 - Posted by: cfmick at March 3, 2010 6:15 AM

45-55-65-75-80-85-90 and one at 95

Comment #70 - Posted by: Cookie 43/5'6"/mom of 3 at March 3, 2010 6:20 AM

Comment #68 - gman

Other Navy units dive. Navy Seabees have underwater construction teams. Navy also has mobile diving and salvage units and of course you have your Navy Seals.

Don't know why #43 stated that, but there are multiple diving units in the Navy.

Comment #71 - Posted by: Brian at March 3, 2010 6:23 AM

Warm-up: 1. practiced double unders: 3 sets of 15 (first to sets were unbroken then lost it) 2. CF Warm-up, 3. Burgener snatch progression warm-up

Loads:
95, 115, 135, 145, 155 (2 reps, then fail), 150, 155 (2 reps, fail), 150

Then,
60 air thrusters - 30 sec plank - 40 air thrusters - 60 sec plank - 20 air thrusters - 90 sec plank: 8:18 --> slow as hell.

Comment #72 - Posted by: Steven M. Platek, Ph.D. at March 3, 2010 6:28 AM

#69 well here you go!

f/25/170

85-90-95-100-105-110-115

115 is probably an accurate 3-rep max for me. My legs were happy to stand still on this WOD!

Comment #73 - Posted by: Maria at March 3, 2010 6:28 AM

f/27/175

55,60,65,70,75,80,85

Combined yesterday's WOD and today's. Changed to tempos for 25mins though.

Comment #74 - Posted by: Lisa B at March 3, 2010 6:30 AM

3 x 40kg
3 x 50kg
3 x 60kg
3 x 65kg
3 x 65kg
3 x 65kg
3 x 65kg

Comment #75 - Posted by: Becks at March 3, 2010 6:32 AM

Comment #71

Yeah I know, I meant out of all the branch's EOD units Navy's is the only one that dives.

Comment #76 - Posted by: gman at March 3, 2010 6:33 AM

bw 165

subbed front squats

105x5
130x5
160x5

Comment #77 - Posted by: paulw at March 3, 2010 6:44 AM

m/45/200#/6'3"

95
95
105
110
115
120f
120

Comment #78 - Posted by: Warren at March 3, 2010 6:46 AM

M/31/189cm/112kg

3x60kg
3x70kg
3x80kg
3x80kg
3x85kg (had to push-press the last one)
3x75kg
3x70kg

Comment #79 - Posted by: Bugsy at March 3, 2010 6:46 AM

Comment #43

Judging by his anchor w/ "U.S.N." tattoo, I'd guess he's not Army.

Comment #80 - Posted by: emoney at March 3, 2010 6:51 AM

f/32/5'7"/170

all sets at 75#

Comment #81 - Posted by: Connie at March 3, 2010 6:55 AM

m/37/5'11"/250

90
135
135
135
135
140
145

Old shoulder injury still buggin' don't know what to do about it.

Comment #82 - Posted by: g-man at March 3, 2010 7:06 AM

great video. hats off to you miranda. you must be a real good sport to take all that attention with such humor.

#6 dan d.

for real spit some of my coffee. very funny.

Comment #83 - Posted by: ken c at March 3, 2010 7:11 AM

mod

5 rds amrap 50# db sp

8-8-6-5-3

angie 15#
10-10-10-10-10

Comment #84 - Posted by: controlfreak at March 3, 2010 7:11 AM

Cool photo. Brings back fond memories. The yellow line is a marker line attached to a peanut buoy. The green bag is a 20 lb. satchel of C4. Attached to this satchel are two lengths of det-cord, and a strain relief line, looks like 550 cord. He is going to tie the satchel in, near a mine shape, to either BIP it, or just squeeze it. Though he is wearing SCUBA in the photo, in an actual MCM mission, he would be using a MK16 semi-closed circut rebreather. And yes, "Navy" EOD units are the only units with EOD diving missions, generally speaking.


Comment #85 - Posted by: XNavyEOD at March 3, 2010 7:21 AM

anybody know the name/artist of the song in the Utah/Nev Sect video?

Comment #86 - Posted by: jeran at March 3, 2010 7:21 AM

m/36/5'11/210

95
145x6

Comment #87 - Posted by: Keith M at March 3, 2010 7:37 AM

135
155
160
165
170-fl
165
165

Comment #88 - Posted by: Mike 29/6'2/235 at March 3, 2010 7:38 AM

200 all set's
Have to use a machine due to a shoulder injury and that was the max weight. Going to have to find something else to do. Any Ideas?

Comment #89 - Posted by: john at March 3, 2010 7:52 AM

Cash in: CFWUx2 with SP barx10 and 95x5

115
125
135
145
150
155 fail
155 got without push, but not sure if arch exceeded guide in journal.

Comment #90 - Posted by: Billy/Engine 25 37/M/214/5'9" at March 3, 2010 8:12 AM

done at crossfitnyc 7am morning class

Warmup - Handstand work... which I need work, I either flip completely over(kicking up too hard from hspu's on the wall), or I dont kick up enough.

Press
135x3
135x3
135x3
140x3
145x3
150x2
145x3

Bench press
135x10x4

Comment #91 - Posted by: chris M/34/69"/198 at March 3, 2010 8:16 AM

M 29/233/5'10"

Great WOD today. Performed as follows:
Warm up:
45 x 3
65 x 3
95 x 3

Work Load:
115 x 3
115 x 3
135 x 3
135 x 3
135 x 3
135 x 3
115 x 3

Past shoulder issues makes me careful about the weight, however, it felt great and think my push ups, pull ups, dips are paying off dividends toward today.
Abear

Comment #92 - Posted by: Abear at March 3, 2010 8:20 AM

105
110
115
120
125
130
135

Comment #93 - Posted by: smurph 29/6'0/195 at March 3, 2010 8:25 AM

internet was out for a while, oh well.

115-135-145-155-155-155-155

followed by core work, good stuff, maxed out for this exercise.

Comment #94 - Posted by: Joe Snow at March 3, 2010 8:28 AM

M 27/195/5'10"

115x3
135x3
145x3
155x3
165x3
175x3
185x2 (failed the 3rd so I Push Jerked it up)

One rep max is 190 from last CFT

Comment #95 - Posted by: Sterling at March 3, 2010 8:31 AM

#92 Continued:

Oh how could I forget. I created an interval timer for my own CF-NCC (CrossFit Non Conventional Cardio).

Completed 8 rounds of the following:

1 MIN BURPEE'S
45 SEC RUN IN PLACE
1.15 MIN SIT UPS

I was very lazy on cardio before starting CrossFit so since I did not get my heart rate up today with the Rx work out, I decided to move it, move it a little.

I like to move it, move it!

Comment #96 - Posted by: Abear at March 3, 2010 8:48 AM

115/120/125/130(X1)/125/125/125

Comment #97 - Posted by: 11381/29/m/5'7/155 at March 3, 2010 8:51 AM

Comment #45 - Posted by: Steven M. Platek, Ph.D.

Thanks for the info!

Comment #98 - Posted by: 12th Psyop at March 3, 2010 8:52 AM

Sidelined with tendinitis/bursitis or worse of my right shoulder
Today: squat improvement training

Comment #99 - Posted by: Pete In Sun City at March 3, 2010 8:54 AM

95 x3
115 x3
125 x3
135 x3
145 x3
155 x3
160 x1 2nd time fail
135 x3
Also did the deadlift, burpee wod.
5 rnds, 5 deadlift, 10 burpees, 225lbs.
That one took 8:06. Take my time why don't I.
It felt soooo good!

Comment #100 - Posted by: Mike 44M/6'2"/210 at March 3, 2010 8:55 AM

70x3
75x2
70x3
72x3
75x2
67x3 (thought I was going down to 72, whoops)
72x3

Comment #101 - Posted by: SueAnne/49/138/5'6" at March 3, 2010 9:08 AM

105x3
115x3
125x3
135x3
135x3
145x3
155x3 (PR)

i had 3 years of shoulder problems from rugby (hurt then finish out season, repeat next year)
but i've been doing crossfit for 6 weeks now and this shoulder press felt great, shoulder felt strong and no pain whatsoever

have an alumni rugby game comin up in about 2 months and i can't wait to see the difference in my performance on crossfit

Comment #102 - Posted by: John/24/5'8/180 at March 3, 2010 9:13 AM

Any one know the name of the song featured in the Sectionals video?

Comment #103 - Posted by: Steve S at March 3, 2010 9:25 AM

Strict on shoulder press:
75-85-95-95-100-100-100

May have had 5-10# more in me but did not want to push the shoulder issues.

Worked on overhead squats: sets of 3 reps:
65-75-85-95 half reps - 95 full reps
PR for me. Real Happy.

Push ups: chest to deck, full extension:
30-33-37

I'll call it a day.

Laura f/47/5'7/150

Comment #104 - Posted by: power-girl at March 3, 2010 9:38 AM

120, 130, 140, 150, 150, 150, 150
I had a short ride on the Karate Monkey for a warmup.
Look it up if you don't know.

Comment #105 - Posted by: N8/35/511/206 at March 3, 2010 9:42 AM

I would also like to know the name of the artist/song playing the Utah/Nevada sectionals.

Comment #106 - Posted by: Aaron at March 3, 2010 9:43 AM

SHOULDER PRESS: 65x3, 75x3, 85x3, 95x2, 95x2, 90x3, 95x1

4 rounds 500m rows with 1 minute rest

2:05, 2:06, 2:05, 2:04

Comment #107 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at March 3, 2010 9:49 AM

m/40/167

75-95-95-95-105-105-105(2)-105(1)

Comment #108 - Posted by: Jaeger at March 3, 2010 10:05 AM

155x3
165x3
165x3
165x3
175x3
175x3
165x3

Comment #109 - Posted by: B-Mo 6', m,32,197 at March 3, 2010 10:08 AM

95x3
115x3
125x3
135x3
145x3
150x3
155x2

Comment #110 - Posted by: jared m/32/6'0"/191 at March 3, 2010 10:11 AM

M/20/6'1"/170

75x3
85x3
95x3
105x3
115x3
120x3
125x1
85x8

Comment #111 - Posted by: ericthered at March 3, 2010 10:16 AM

45.65.95.115.135.155.175

Comment #112 - Posted by: Linwood Wright at March 3, 2010 10:37 AM

29/M/145

105
105
110
115
115
115
120

Comment #113 - Posted by: Eric E at March 3, 2010 10:53 AM

Shoulder Press 3-3-3-3-3-3-3
1. 115lbs
2. 125lbs
3. 125lbs
4. 125lbs
5. 130lbs
6. 130lbs
7. 135lbs x2(61K)
Then I dropped the weight to 130 again and got it 1/2 way of rep one.

My 1 reps max is 140lbs(63K) or 145lbs I was repping 10lbs lighter then my 1 rep max. Makes me think. What am I doing wrong here?

It felt reall good, i liked it all the way through.

Comment #114 - Posted by: NikNichols42yo 5'7'' 165lbs at March 3, 2010 10:55 AM

100 inverted burpees: 13:23 PR!! (Prior PR was 18:02!)

SP rep 3: 75-75-80-80-80-80-80

Erin

Comment #115 - Posted by: in8girl at March 3, 2010 10:55 AM

m/38/195/6

press 7x3
105
110
115
120
125
125
125F

Comment #116 - Posted by: jsr at March 3, 2010 10:56 AM

32/M/190

95
95
95
105
105
115
115

could have got 120 or 125

Comment #117 - Posted by: john g at March 3, 2010 10:56 AM

Warmup:

45x5x2
65x3x1
95x2x1

Work sets:

115x5x3 (Part of my current SS cycle)

Current 1RM press is 135#

Comment #118 - Posted by: Playoff Beard at March 3, 2010 10:58 AM

135, 155, 175, 185, 205, 205 x 1 ( failed )

5'8" 205

I even surprised myself on this one. CROSSFIT RULES !!

Comment #119 - Posted by: Killer Bee at March 3, 2010 10:59 AM

Yo #108

Well if you do the exercize right it should take at least 15-25 minutes depending on rest time. Also, are you doing a warm up of any kind? Because I know that my warm up takes about 15 minutes. So conservatively this workout should take 30 min. with rests. If you don't like standing around to rest do something for 2 minutes like sit-ups, run, something.

Just my 2 cents in.

Comment #120 - Posted by: Nick at March 3, 2010 11:02 AM

125#

Comment #121 - Posted by: ccraft at March 3, 2010 11:04 AM

8x3 @ 75% of 165 (125#)

Did this 10 minutes before yesterdays WOD. Felt pretty good, could probably do 130-135

Comment #122 - Posted by: Eric Gohl 23/5'10/170 at March 3, 2010 11:11 AM

31 yom, 190 lbs


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

Comment #123 - Posted by: Jeff Weltmer at March 3, 2010 11:12 AM

Miranda, I hope that was a new PeeR. Haha. You are such a good sport and you were by far the most fun to watch at the sectionals. Keep it up, can't wait to watch you kick more ass at regionals.

Comment #124 - Posted by: Ben at March 3, 2010 11:12 AM

45x3
56x3
61x3
61x3
61x3
61x3
61x3

time = 15 min

Comment #125 - Posted by: rox f/44/5'4"/120 at March 3, 2010 11:13 AM

as Rx'd

45-65-75-85-85-85-85

Wanted to focus on good form. Did 5 reps for first 4 sets. Can defenitely go heavier next time.

Comment #126 - Posted by: Chris Bonvie at March 3, 2010 11:25 AM

M/35/69"/167

7sets X 3reps:
95-115-125-125-125(A)-120-120(A)

3mi (Treadmill): 19:25
1000m row: 3:44

Comment #127 - Posted by: ArcLite at March 3, 2010 11:25 AM

Should this be seated or standing?

Comment #128 - Posted by: Chris at March 3, 2010 11:32 AM

23 years of competitive swimming and 3 years of volleyball = this is my worst exercise. Right shoulder doesn't like it so I go relatively easy

Warmed up on stretch cords to get shoulders loose, then did traditional CrossFit warmup.

3x85
3x95
3x105
3x105
3x115
3x115

Music: (hed) PE - Blackout

Super sore from yesterday's beach sprints and swimming, and my abs are STILL sore from GHD on Monday. Those things wreck me.

Comment #129 - Posted by: Berto/28/6'0/185/11% at March 3, 2010 11:38 AM

30/M/150/5'10 (MTN WARRIOR)

3 x 95
3 x 105
3 x 110
3 x 115 (some one help me on that one, got one rep by my self, the other 2 my friend touch my wrist)
3 x 110 ( got the first one, the other 2 my friend again helped me out)

3 x 105 (spotted in the 2nd and 3rd)
3 x 105 (spotted in the 3rd rep)

Did some dumbell bench Incline and some flat bench afterwards.

SANTI

Comment #130 - Posted by: santi at March 3, 2010 11:43 AM

Carole
F/51/5'6"/133
65
70
75
80
85(PR)
80
82.5

Kevin
M/50/5'11"/168
85
95
100
100
102.5
102.5
105(PR)

All sets of three, for both of us.

Nice shoulder press numbers: power-girl, Fit Mom, in8girl.

Comment #131 - Posted by: Kevin C. at March 3, 2010 11:45 AM

shoulder press (no dip)

165x3
175x3
185x3
195x3 couldn't poke my head through the hole on #3
185x3
185x3

Comment #132 - Posted by: bo_D_46yom/145#/5'8" at March 3, 2010 11:48 AM

CFWUx3

-6 kipping, 3 kipping, 0, 52lb (really hard with this sore on my hand)

-body weight dips broken into sets of about 4

95x3

105x3

110x1f

95x3

105x3

105x2f

100x1f

More failures than I would've liked... it's good because I pushed myself and wasn't afraid of failing, but bad because I don't want to have half my sets be fails.

40 min elliptical, 3.82 distance, 444 cal

Comment #133 - Posted by: CJPSmith M/23/5'10"/179 at March 3, 2010 11:48 AM

30,40,50,60,70,80,90lbs

3 rounds:
clean pulls 110lbs
front stepups 65lbs

Comment #134 - Posted by: jc at March 3, 2010 11:48 AM

175, 185, 205, 210, 210, 215, 225x1 then fail shoulda just done 215 again but decided to go big lol

did "Fran" after in 3:45 new PR!!! dropped a minute off my time because i can do all the pull ups unbroken now!!

Comment #135 - Posted by: Yahny m/23/6'0/ 195 at March 3, 2010 11:50 AM

115,115,120F3,120,125F3,125F3,120F3

Comment #136 - Posted by: gazaloo/m/160/5'9" at March 3, 2010 12:00 PM

Been a good week so far: War Frank on Monday (scaled to @ 66% (15 pull-ups and 15 dips instead of 15 muscle-ups) = 39 minutes), Tabatas yesterday (Medicine ball slams, Rowing for calories, Push-Ups, Treadmill at 8mph, Chuck Kellers (plyos) for 312 total reps, 39 counting minimums (no count for the running).

Today was a newly imagined bit of hell:
21-15-9 for time
Dumbbell Snatches - R arm
Dumbbell Snatches - L arm
OH Dumbbell Squats - R arm
OH Dumbbell Squats - L arm
Pullups

Used a 25# db, maybe could have done 30# without tearing my arm off. 18 minutes to complete. New PR of 8 bodyweight pull-ups to start the first round of those. ;)

Comment #137 - Posted by: dk m/33/6'0"/220 at March 3, 2010 12:14 PM

95
105
115
125
135(fail)
130x1
125

Comment #138 - Posted by: Matthew/23/6'2.5"/211 at March 3, 2010 12:19 PM

haven't been wodding lately, and definitely not heavy so this was to see how I'm doing strength wise despite some back issues -

no prev 3 rep (but alst 1 rep was 72.5)

55-61-67-72.5 (failed after the second)

felt pretty good about that - definitely havent' lost strength there - although I'm probably not gaining it as fast as I would like either.

Comment #139 - Posted by: dinzy at March 3, 2010 12:29 PM

That's a great video of the sectionals!

Comment #140 - Posted by: jami at March 3, 2010 12:32 PM

SP triples 115-125-130-135-140-145(new 3RM+10)
Sets of 6 GHD situps, 6 BE, 3 box jumps 36" box between rounds, did ONE LEGGED BOX JUMPS to 18" box on last rounds - a cool new wrinkle for sure!

Buy in: 5 rounds of 8 kb pushups, 10 1-arm kb swings 1 pood, 10 situps, 10 du's, 3 box jumps 36" box.

Cash out: bench press 3-3-3 185-195-195. Then 10, 9, 8 ... 1 of power cleans 135 lbs, dead hang pull ups.

Sweet day! Infinite energy. Shoulder strength way better, I think from more bp and from buying rings and doing ring workouts. Love combining strength and agility training, what a rush!

Comment #141 - Posted by: Kamper M/45/200/74" at March 3, 2010 12:37 PM

CFWU x 3, std

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

KB swings, #35; 21-15-9
Ring dips

Comment #142 - Posted by: F15E_WSO/47/6'/180 at March 3, 2010 12:38 PM

65x3
85x3
105x3
125x3
135x3
135x3
135x3

My right shoulder hurt & I got sloppy putting my head through on the last two sets.

Comment #143 - Posted by: Bill Hoogsteden at March 3, 2010 12:39 PM

m 21/6'0/178

Warm up = CFWU + 3 x 45lb SP & 3 x 95lb SP

WOD:
105
115
115
125 (failed on 3rd rep)
115
115
115 (failed on 3rd rep)

Comment #144 - Posted by: Jeff at March 3, 2010 12:40 PM

3 min on elliptical and 25 knees to elbows for warmup

haha thought it was only 5 sets oh well...115-105-110-110-110 I completed the first set and new I wouldnt be able to finish straight across with that weight so dropped and down 10lbs and wasnt satisfied with how easy that was...eventually found a good medium.

15 burpee pullups for good measure

Comment #145 - Posted by: Cphil 24m/5'9"/155# at March 3, 2010 12:44 PM

worked up to 175 x 3 fun :)

Comment #146 - Posted by: John Millen at March 3, 2010 12:52 PM

65, 70, 75, 80, 85, 90 (DB)

Good day

Comment #147 - Posted by: nannaj at March 3, 2010 12:54 PM

M/47/198

135
145
150
155
165
175 (failed on 3rd rep)
165

Comment #148 - Posted by: Rustypelican at March 3, 2010 12:56 PM

m 5'8" 163

95x3
105x3
115x3
125x3
135x3
135x3
135x2

3x20 mh sit ups
3x15 push ups

Comment #149 - Posted by: Daniel at March 3, 2010 12:59 PM

CFWU x3

65
95
105
110
115 f
115 f
110 f

Comment #150 - Posted by: Matthew at March 3, 2010 1:07 PM

32/M/180 95-105-115-115-105-105-105

I know, sad.

Comment #151 - Posted by: Buster at March 3, 2010 1:15 PM

M/44/180
As Rx'd
95
115
125
135
145
150
155 (1,f,PP,PP)

Comment #152 - Posted by: Alan at March 3, 2010 1:15 PM

sp 95x7 135x3 140x3 135x3 135x3 140x3 140x3 140x2
kb 50x20 60x20 70x16 65x15
situps 39 24 25 18
jumps 14x30 14x30

Comment #153 - Posted by: Bama Jim - M/41/6'4"/207 at March 3, 2010 1:17 PM

Awesome video and loved the editing! Miranda,you're a great sport! Cheers to my L1 trainer! sometimes you just gotta "go with the flow".

Comment #154 - Posted by: Tim Fleck at March 3, 2010 1:22 PM

m20/6'2"/90

as rx'd

60-80-90-100-110-110-100

never done shoulder presses before, first week back at crossfit in a year looking forward to rest day tomorrow

Comment #155 - Posted by: woofur at March 3, 2010 1:25 PM

That was a learning experience.
a. Had been doing these from behind my head before.
b. Had been push-pressing before.
a+b = PB of 40.5kg

This time:
1. 33,33,33
2. 33,33,33
3. 38F,35.5,35.5F
4. 33,33,33
5. 34,34,34
6. 34,35.5,35.5
7. 35.5,35.5,35.5

Comment #156 - Posted by: kidari at March 3, 2010 1:26 PM

95
95
115
115
125
135
135

Comment #157 - Posted by: coyo at March 3, 2010 1:33 PM

70-75-80-85-90-95-100
went light...injury

Comment #158 - Posted by: headhunter at March 3, 2010 1:36 PM

As rx'd. CFWUx2, extra dislocaters, plus some light (45x10) shoulder press.

95
115
125
135
140 (fail on 2nd rep)
135 (fail on 3rd rep)
135

Shoulder a little tender from yesterday's OHS, but didn't affect performance today. Happy with this - technique getting better. 1RM a year ago was 135.

Cashout: 100 DUs for time (1:36). Not a PR, but close. Basketball dribbling skills/drills. Then 100 air squats with no breaks, just for fun.

WOD 37 of 200 as rx'd in 2010

Comment #159 - Posted by: Mel 36m/5'10"/170 at March 3, 2010 1:41 PM

65
95
100
100
70 dumbbells
80 dumbbells
1x105
1x80 dumbbells
1x60 dumbbells
got pointers on form
10x45 worked on form

Comment #160 - Posted by: Joshua M at March 3, 2010 1:41 PM

-Started with 95 pounds
-Worked up to 135 on fourth set and failed after
1 rep, so decreased by 10 every set after to
keep "good" form.

It's tough doing some of these WODs on my on. I need some coaching. Gotta join a CrossFit gym as soon as I can!

Comment #161 - Posted by: Jimmy/24/6'/215 at March 3, 2010 1:43 PM

I heard a good one yesterday at the gym that I thought I would pass along to all of you:

I was in the middle of a workout when I heard some guys talking about pullups. One of the guys was P/U challenged and said that he had a hard time with them. He jump up onto the bar and did some p/u's, but wasn't going to full extension at the bottom. His buddy said, "I heard it actually not good to go all the way down because it stresses your joints too much. Something about the joints send signals to your brain or something; but its actually better to keep your arms bent because you keep more tension on the muscle." Ha, ha, ha.... I just shook my head and kept working out.

But, these are the same guys (because I have seen them) that put 315lbs on the bench, lock their arms out on the start, and complete each rep with their arms locked out. Talk about stress on the joints.

It's amazing what people don't know what they don't know.

Just thought that was a funny story, but after re-reading it, it's really not that funny....

Comment #162 - Posted by: bryan at March 3, 2010 1:44 PM

85
95
115
135
145
155x1 (pp'd the other 2)
150x2 (pp'd the final 1)
135x6 (because I was angry and I should have gotten the 155)

Comment #163 - Posted by: Mirk/32/6'4"/215 at March 3, 2010 1:45 PM

M/36/5'10"/175

135
140
140
145
145
150
155 x 2 the PP x 1

Felt pretty good. 155 is my PR 1RM so feels good to do 2 of them.

NEVER QUIT!

Comment #164 - Posted by: Dan Blackmon at March 3, 2010 1:48 PM

135
145
150
150
150
145
145,140x2
I slashed open my palm last night at work. The last set had blood running down my arm.

Comment #165 - Posted by: SportJr at March 3, 2010 1:52 PM

M/25/6'1/210#

Full CFWU

122,133,144,155,166,177,180

Comment #166 - Posted by: Chris at March 3, 2010 1:52 PM

m/178cm/89kg/34y
Shoulder press 50 kg - 7x3 (70% of 1RM)
Front squat 85 kg - 5x3 (80% of 1RM)

Comment #167 - Posted by: gepeto at March 3, 2010 1:53 PM

I can't see the video? Can iPhone play mov files?

Comment #168 - Posted by: Brad at March 3, 2010 2:00 PM

m/170

45-75-95-115-135-145-150f

Comment #169 - Posted by: jnel at March 3, 2010 2:08 PM

65 X 3
85 X 3
90 X 3
95 X 3
95 X 3
105 X 3
115 X 3

Not bad considering 115 was my max last week.

Comment #170 - Posted by: Chris Martalus M/31/ 5' 8 1/2" 160 at March 3, 2010 2:08 PM

95
115
135
155
155
155
155

Comment #171 - Posted by: Jonblaze at March 3, 2010 2:09 PM

95lb,95lb,115lb,115lb,115lb,115lb,135lb.= fun!

Comment #172 - Posted by: TRIPKASE m/37/5'7/160 at March 3, 2010 2:12 PM

Shoulder Press 3-3-3-3-3-3-3

20kg, 22.5kg, 25kg, 27.5kg, 30kg, 32.5kg, 35kg

Really am hopeless at SP, no matter how much I practise I never get any better.

Hogged the rack as usual. Thought the gym would be quiet as a Scotland football match was on the TV but it was mobbed.

Good Fun

Comment #173 - Posted by: Elaine, Scotland at March 3, 2010 2:16 PM

115
120
125
130 fail
130
135 fail
135 fail

Comment #174 - Posted by: I_M_Sam at March 3, 2010 2:16 PM

135
140
145
145
145
145
145

So my buddy wants to do cf, but is leery because he's torn his acl and dislocated his kneecap before. Could anyone with ideas on how he should scale, ease his way in, or what he shouldn't do email me? Thanks, I appreciate it.
Also, I apologize if such suggestions are somewhere on the main site and I totally missed them.

Comment #175 - Posted by: tojo at March 3, 2010 2:19 PM

#27, pissing yourself is acceptable in marathon running as well. take my word for it :)

Comment #176 - Posted by: mason at March 3, 2010 2:19 PM

95
115
125
135
140
140 1 push press
140x2 fail 1

What are other workouts are good to combine with the WOD?

Comment #177 - Posted by: Doug at March 3, 2010 2:21 PM

34 yom 230 bwt

got some new toys today from rogue fitness so did

warm-up sled work

15-10-5 reps of:
135lb squat clean and jerk
ring dips
1.5 pood kb swing
time: 9:30

7 sets of 3 reps of 135lb shoulder press after

Comment #178 - Posted by: brian t at March 3, 2010 2:23 PM

CFWUx3 (dips on flat-bench/feet on ground)
BWU (35lb. straight, curl bar)

subbed dumbbell shoulder presses; gym did NOT have a single olympic bar nor plates.

70-70-70-80-80-80-80

easing back into CF after 2-month hiatus.

Ernest 39/M/61"/158

Comment #179 - Posted by: twiki2 at March 3, 2010 2:26 PM

m/40/155
125
145
155
160
165 (2)
165 (2)
155

Comment #180 - Posted by: Seth H. at March 3, 2010 2:30 PM

m/40/155
125
145
155
160
165 (2)
165 (2)
155

Comment #181 - Posted by: Seth H. at March 3, 2010 2:30 PM

47/m/71 kg
3xCFWU
3xSP 40kg, 42½, 45, 47½, 47½, 47½, 47½(3rd F)

Comment #182 - Posted by: AndersI at March 3, 2010 2:34 PM

26/m/5'11"/180
rowed a 2K in 7:46 this morning
SP this afternoon
95-105-115-125-135(f)
didn't have time for another set

Comment #183 - Posted by: justaman - liberty sc at March 3, 2010 2:38 PM


85,95,105,115,115,115x2F,105

Comment #184 - Posted by: StewC M/51/5"11'/165 at March 3, 2010 2:43 PM

Today's
135-155-155-155-165-165-175

Also had to make up the yesterday:
Total time: 22:50

Comment #185 - Posted by: Logan M/20/5"11'/290 at March 3, 2010 2:50 PM

just got 165 for my 1rm on the last total.

95-105-120-130-145-155-160(pr)

Comment #186 - Posted by: CodyS m/16/6'0"/190 at March 3, 2010 2:55 PM

Max 115

Comment #187 - Posted by: Jon Gray at March 3, 2010 3:09 PM

95
105
115
125
125
125 (broken)
105

Definitely a weak spot for me, so this workout felt good and productive.

Comment #188 - Posted by: Alton 30/m/5'11"/175lbs at March 3, 2010 3:11 PM

80-80-80-80-80-80-80

Comment #189 - Posted by: jill 31/127/5'4 at March 3, 2010 3:14 PM

To 150.

Failed at 155.

Aloha,

Jordan

Comment #190 - Posted by: Jordan...28/180 @ Holloman AFB at March 3, 2010 3:14 PM

M/23/5'10"/195

I think I might have done them different than most of the other commenters.. I was seated and used dumbbells.

(Warmup) 25s x 10
(Warmup) 30s x 10
50s x 3
55s x 3
60s x 3
60s x 3
60s x 3
60s x 2 (failed)
55s x 4

Comment #191 - Posted by: Andrew at March 3, 2010 3:14 PM

34/M/6'00/196

3x125
3x135
3x145
3x145
3x150
2x150 (f@2)
3x150 (3RM pr)

Comment #192 - Posted by: Dan D. at March 3, 2010 3:20 PM

3 x135
3 x 140
3 x 140
3 x 145
3 x 145
3 x 145
3 x 145

34/165/5'8"

www.crossfitjulia.com
Louisville, CO

Comment #193 - Posted by: Shawn Bandel at March 3, 2010 3:26 PM

Max triple at 175. Got 2 with 180. Put 10 strict pull ups between each set and finished with 20 mins of elliptical machine.

Comment #194 - Posted by: Tou/m/31/5'8''/182 at March 3, 2010 3:30 PM

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

Comment #195 - Posted by: Ryan at March 3, 2010 3:47 PM

M/42/5'11"/180

95
105
115
120(1.5)
115
115
115(2)

Comment #196 - Posted by: nutfam at March 3, 2010 3:48 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Shoulder press: 45lbs x 5-5 65lbs x 5 85lbs x 3 95lbs x 2

Shoulder press
105lbs x 3
110lbs x 3
115lbs x 3
120lbs x 3
125lbs x 3-3-3
3 minutes rest per set
Foam roll after

Comment #197 - Posted by: Sesoku at March 3, 2010 3:57 PM

What a great work out - had fun today. My favorite kind. PR at 80

Comment #198 - Posted by: BLL at March 3, 2010 4:05 PM

95-105-110-115-115-110-110

New PR3RM at 115!

Comment #199 - Posted by: MessDog at March 3, 2010 4:05 PM

M/37/6'2"/192

95
85
85
85
85
85
75

Disappointed, but ready to keep working.

Comment #200 - Posted by: IrishMarine13 at March 3, 2010 4:07 PM

1. 75
2. 95
3. 115
4. 115
5. 1st rep 115 2nd and 3rd reps 95
6. 95
7. 95

Comment #201 - Posted by: Jhaley 26/M/6'/180lbs at March 3, 2010 4:07 PM

65-70-75-80-85-90-90

Comment #202 - Posted by: Raph at March 3, 2010 4:10 PM

95,95,95,105,105,110,110

Comment #203 - Posted by: Ronnieboy at March 3, 2010 4:10 PM

45-55-50-50-45-45
Had to go down at the end to keep my form decent.

Comment #204 - Posted by: BL F/25/5'8"/135 at March 3, 2010 4:11 PM

As Rx'ed
135
145
155
165
155
155
155

Comment #205 - Posted by: CBrown at March 3, 2010 4:13 PM

95
110
110
110
110
110
110

Not sure I pushed myself hard enough today, but I compensated by doing some good core work. I'm still new at this, so I guess this is something to build on.

M/5'10"/170

Comment #206 - Posted by: JAW4 at March 3, 2010 4:14 PM

95/105/115/125/135/140/145

Comment #207 - Posted by: magnus 24/5'8"/155 at March 3, 2010 4:14 PM

24/m/175lbs/70"

95
115
115
115
125
125
115

Comment #208 - Posted by: Eric-Clint, Texas at March 3, 2010 4:18 PM

45, 65, 75, 95, 115 push press and 135 push press.

Comment #209 - Posted by: José Riesco III, 5'9" 165 at March 3, 2010 4:23 PM

Miranda: Awesome, what a great sport! Best of luck, KICK SOME BUTT!!

BREAK


CFWU (-) & warm-ups with bar.

90-100-105-110-120-125(F)-120

Comment #210 - Posted by: jpatrick M/47/66"/135 at March 3, 2010 4:30 PM

as rx'd

135 all

Comment #211 - Posted by: Jon-David at March 3, 2010 4:32 PM

135
135
135
140
140

Comment #212 - Posted by: GU997 at March 3, 2010 4:49 PM

38M/5'10"/170#

W/U: 250m erg row (0:42); 17 ROM exercises; SP 45#x10.

As Rx: 135-140-145-150(x2)-150(x2)-145-145-150.

C/D: SP, 3x1: 155-160-165(f).

New 3RM PR at 150 by 5#. Decided to do one more set to make-up for the two missed reps and hit my PR. My SP sure needs a lot of work!

Comment #213 - Posted by: rjf (Since 07-20-07. WOD no. 719) at March 3, 2010 4:50 PM

M/38/170

Strong people out there.

125-130-135-140-145-150(pr)-135

Comment #214 - Posted by: SD at March 3, 2010 4:56 PM

1 - 85
2 - 95
3 - 100
4 - 105
5 - 110
6 - 115
7 - 115

Comment #215 - Posted by: SB at March 3, 2010 4:57 PM

67
77
87
87
87
87
87

Comment #216 - Posted by: Jeff m/6'/155/16 at March 3, 2010 5:00 PM

M/45/6'1"/185

45 slow start with shoulder injury
65
95
115
135
145
155(2)PR

Comment #217 - Posted by: medic8 at March 3, 2010 5:03 PM

Gym was crowded.
3 X 7
125# Shoulder Press
then 16:00 X Trainer
then 10 Pulls.
then home

Comment #218 - Posted by: dyagg at March 3, 2010 5:18 PM

CFE wod

Comment #219 - Posted by: Vladimir at March 3, 2010 5:18 PM

95, 105, 115, 125, 135, 135, 135 as rx'd
PM, garage

Comment #220 - Posted by: Ajax at March 3, 2010 5:23 PM

M/25/5'9"/177

135
145
155
160F
160F
155F
135X5

Got my rings and abmat today, so I tried them out.

AMRAP in 20 mins of 15 115# HPC, 12 ring dips, 20 abmat situps. 5rnds + 5

DO WORK!!!

Comment #221 - Posted by: BlackCatX-Fit at March 3, 2010 5:25 PM

M/30/210lbs

155x4
155x3
155x3
155x3
155x3
155x3
155x5 5th assisted up with spotter...

Comment #222 - Posted by: lowroller94 at March 3, 2010 5:44 PM

m/42/72/190

about noon, ran 10 miles, with 5x1000m, 2:00 recovery jog between.

about 1930
cfwux3
7x3 shoulder press, 95lbs. did 4 reps on 7th set, failed on 5th rep.

Comment #223 - Posted by: Derek at March 3, 2010 5:49 PM

CFWU:
3x115
3x135
3x125
3x115
3x115
3x115
3x115

Comment #224 - Posted by: Erik 28/M/76.5"/200 at March 3, 2010 5:53 PM

95-105-115-125-135-145-155(3rd rep was a push press)

M/5'11"/205

Comment #225 - Posted by: Juggernaut0609 at March 3, 2010 5:56 PM

75
95
105
115
125
125
125

Comment #226 - Posted by: BPemberton at March 3, 2010 6:04 PM

CFWoD 26

30kg
40
42.5
45f
42.5
42.5
42.5

I know my 1RM is only 50kg, but I was expecting to be able to do more for 3. Only the very last rep felt solid - not firm enough in the trunk.

Comment #227 - Posted by: Jacques at March 3, 2010 6:06 PM

95 lbs x 4 sets, 70 lbs w/ DB for last 3

Comment #228 - Posted by: RussA at March 3, 2010 6:06 PM

90-95-100-105-110-115-120

Comment #229 - Posted by: Adam at March 3, 2010 6:09 PM

m/34/160
95,105,115,115,115,115,115

Comment #230 - Posted by: J. Galt at March 3, 2010 6:10 PM

95
105
115
120
120
120
120

Comment #231 - Posted by: Glenn at March 3, 2010 6:11 PM

95
100
105
110
115
120
125 x 1 (f)

Comment #232 - Posted by: angstadt at March 3, 2010 6:11 PM

As Rx'd
135
140
145
150
155 (rep 3 push press)
145
145

Comment #233 - Posted by: Runningeasy m/44/5'9"/205 at March 3, 2010 6:12 PM

does anyone know the name of the song/artist from the recent sectional videos?

Comment #234 - Posted by: Rdoyle13 at March 3, 2010 6:19 PM

115
135
145
145
145

Comment #235 - Posted by: TonyZ M/25/185 at March 3, 2010 6:23 PM

100, 105, 110, 115, 120 (2), 120 (2), 110.

Comment #236 - Posted by: mas 53/M/155 at March 3, 2010 6:23 PM

80 x 3
85 x 3
90 x 3
95 x 3
100 x 3
105 x 2 PR
95 x 3

Never tried more then 100 before.

Comment #237 - Posted by: Rich at March 3, 2010 6:32 PM

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

770 total

Comment #238 - Posted by: Ticotexas M/40/69/150 at March 3, 2010 6:34 PM

Stick arms - ready set go.
45, 55, 60, 65, 70, 70, 70

Chin up!
Olive

Comment #239 - Posted by: Olive Oyl f/43/150/5'10" at March 3, 2010 6:45 PM

I'm glad this WOD came up; I need to work on my shoulder press.

65-85-95-95-95-95-95

M/17/6'2"/185 lbs.

Comment #240 - Posted by: BigJ at March 3, 2010 6:49 PM

need to work on my shoulder press

95-115-125-125-125-115-115

Comment #241 - Posted by: Jonathon Kenyon at March 3, 2010 6:55 PM


75, 85, 95, 100, 95, 95, 90

603 ptp. workout #8 of 12/ deadlifts: 195#x5, 190#x5

note: apartment gym. no rack or bumpers. pulled from deck and slowly lowered. no sleep last few days. 'starting strength' arrived a few days ago.

Comment #242 - Posted by: PiosoendAlppe at March 3, 2010 7:01 PM

115
135
145 x 2
135
135

very sad

Comment #243 - Posted by: lucien at March 3, 2010 7:06 PM

D
@ home
105
110
115
120
125X0F 115
120
125PR
(810)

Comment #244 - Posted by: waderpro at March 3, 2010 7:08 PM


32/m/5'11"/194

95-115-125-135(PR)-120-115(2)-105

Then I did a couple Muscle Ups before the CFE Strength and Recovery:
GHD Sit-ups- 3x15
GHD hip extensions- 3x15
Kettlebell swings(1.5 Pood)- 3x15
Bench Press (only 95#)- 3x15
Pull-ups- 3 max sets of dead-hangs

Comment #245 - Posted by: neil at March 3, 2010 7:09 PM

M/43/70kg(154lbs)/171cm

45kg(99.2lbs), 50kg(110), 55 (121.2), 57.5(126.7), 57.5, 57.5, 57.5

Comment #246 - Posted by: Anthony C at March 3, 2010 7:12 PM

DBs, elbows at side to up

50x3
60x3
70x3
80x3
90x3
100x3
110x2 f
110x2 f
100x3 (needed to get 3 of something)

Comment #247 - Posted by: schinizel/m/5'9/31/150 at March 3, 2010 7:12 PM

Humberto

60-69.6-74.4-80-89.6F-84.8

Comment #248 - Posted by: Humberto at March 3, 2010 7:16 PM

Press machine, plate weight only.
140
150
160
170
180
190
200
205 (fail on first rep)

Comment #249 - Posted by: mikes at March 3, 2010 7:23 PM

3 reps x 95, 135, 145, 150, 155, 160, 165 lbs.

Comment #250 - Posted by: Cbus A at March 3, 2010 7:30 PM

Squat/Push-up/Pull-up WOD, details there.

Comment #251 - Posted by: bingo at March 3, 2010 7:32 PM

45/55/75/85/95/105/125

i'm new to crossfit so i started out light to gauge. i've been on for about two weeks now. i'm sore and loving it!

Comment #252 - Posted by: jamied at March 3, 2010 7:37 PM

95-105-105-115x2-105-105-95

one of my weakest movements. lots of room for improvement

Comment #253 - Posted by: illis m/29/160/5'10 at March 3, 2010 7:41 PM

135
155
175
175
175

Comment #254 - Posted by: amped 35/M/190/6' at March 3, 2010 7:42 PM

43yo 188lbs
95,115,125,135,145,155 got 2 failed on 3,135

Comment #255 - Posted by: Jim at March 3, 2010 7:52 PM

115
135
140
145
145
145
145

Comment #256 - Posted by: Ron - M/23/5'7/155lbs at March 3, 2010 8:06 PM

WU:

Push Press 7x3 155

WOD:

115
125
135
135
145
145
145

Comment #257 - Posted by: Mike M/21/190 at March 3, 2010 8:17 PM

Had to sub with dumbbells

60/65/80/80/80/80/80(1)

slight push on set 5 and 6 for last rep

Comment #258 - Posted by: Troy at March 3, 2010 8:21 PM

At hotel. Subbed with dumbbells.
40-45-45-45-50(f)-45-45

Comment #259 - Posted by: ryan 6'/33/185 at March 3, 2010 8:23 PM

115, 135, 140, 140, 145, 145, 150(2/3)

Comment #260 - Posted by: B. Rhaly at March 3, 2010 8:25 PM

Just to clarify, those are the single dumbbell weights, not combined.

Comment #261 - Posted by: Troy at March 3, 2010 8:26 PM

100 barbell
2X45 db
100 bar
2X45 db
110 bar
2X50 db
110 bar

then I bicycled home.
Aloha.

Comment #262 - Posted by: pedalingj on Maui m/38/213/77" at March 3, 2010 8:28 PM

85
85
85
85
85
85
85

Comment #263 - Posted by: Pat at March 3, 2010 8:29 PM

95-115-115-115-115-115-115

Comment #264 - Posted by: J-F/19/155/5'9 at March 3, 2010 8:30 PM

Press: See result 2 March
BS 3x5 (225)
PP 3-3-3-3-3-3-3 (155-170-190-210-230f3-170-155)

Comment #265 - Posted by: Josh M/35/74"/195# at March 3, 2010 8:32 PM

95, 105, 115, 125, 125(F on 3rd rep), 115, 115

Comment #266 - Posted by: Ian Morris at March 3, 2010 8:35 PM

M/27/212/5'9"

150, 160, 170, 180, 190 (ugly looking), 185, 180

Comment #267 - Posted by: Bejan at March 3, 2010 8:40 PM

M/25/150#/5'7"

As Rx'd

1. 110#
2. 115#
3. 120#
4. 125#
5. 130#
6. 135#
7. 140# x 2 (F)

Comment #268 - Posted by: Ransom at March 3, 2010 9:17 PM

95-95-95-115-115-115-115 :(

Comment #269 - Posted by: 42elysium at March 3, 2010 9:20 PM

135# x 3
155# x 3
165# x 3
175# x 3
195# x 3
205# x 3
215# x 1 failed

I was very surprised at what I ended up being able to do. I just started CrossFit a month ago and have never done shoulder press standing up. Mostly have done jerks or push press.

Comment #270 - Posted by: Max at March 3, 2010 9:26 PM

23/m/6'0/195.5# (yes, the half-lb counts haha)

95# x3
105# x3
115# x3
125# x3
135# x3
145# x1 (fail on 2nd attempt) 135# x2
125# x3

145# was my CFT max from last week so I'm only mildly disappointed. Glad for the rest tomorrow & ready for a hard 3 days on the other side

Comment #271 - Posted by: DenverDawg at March 3, 2010 9:37 PM

wu: 500 m row, .25 mile treadmill, 500 m row
cfwu x 3 x 10 + push

115, 120 (3 singles), 100, 110, 115, 120, 125 (1 single), 115, 115

25 lb DB's x 23

Comment #272 - Posted by: DOPP at March 3, 2010 9:59 PM

modified WOD - feeling a bit fatigued
SP 1-1-1-1-1 (65-75-75-75-75)
PP 3-3-3-3-3 (75-80-85-95-105(2))
BP 5-5 (75-95)

Comment #273 - Posted by: Nicky (F/46/5'2"/122) at March 3, 2010 10:11 PM

Got up to 135 lbs. Got 2 at 145 lbs and failed on third.

Comment #274 - Posted by: Kyle A. at March 3, 2010 10:15 PM

looking forward to rest tomorrow

Comment #275 - Posted by: woofur m20/6'2" at March 3, 2010 11:33 PM

Long time Crossfit follower/doer, first time poster.

85
105
125
145
145
145
145

then a 400m run

Comment #276 - Posted by: RobotBodiesBFF at March 4, 2010 12:13 AM

Dan 47.5Kg
James 50Kg

Comment #277 - Posted by: Optimistic Dan at March 4, 2010 1:06 AM

cfwu x 3 (4 strict pu's/round)

95, 105, 115, 115, 115, 125, 125

last rep was more of a push-press

Comment #278 - Posted by: Darren, Pasadena, CA, 38m/5'10"/220lbs at March 4, 2010 1:24 AM

M/32/6'3"/200

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

Comment #279 - Posted by: Ben S at March 4, 2010 3:30 AM

m/41/6'0"/195

1 - 115 x3
2 - 125 x3
3 - 135 x2 (f 1x)
4 - 125 x3
5 - 125 x3
6 - 125 x3
7 - 125 x3

Comment #280 - Posted by: Jeff H at March 4, 2010 3:32 AM

145, 155,165, 170, 170, 175f, 170

Comment #281 - Posted by: greg 6'4"/216/38 at March 4, 2010 3:35 AM

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

Last rep was the only bad one, couldn't have got it above my head without a little push press.

also did 7 sets of 10 back squats with the above weights each round.

m.37.155

Comment #282 - Posted by: brett_from_wylie at March 4, 2010 4:23 AM

M/29/145lb/5'6"

didn't write down the WOD, so I thought it was five rounds for some reason.

95-115-125-130(F)-130(F)-120

Comment #283 - Posted by: Mike at March 4, 2010 4:53 AM

95-105-110-115-125-130-135(f)

Finished up with some Turkish Get-Ups and some L-Pull-up work.

Comment #284 - Posted by: MattTruss M/24/5'7/165 at March 4, 2010 5:01 AM

At the climbing gym, so had to use dumbells.

45-50-45-50-45-50-45

Climbed for an hour afterwards.

Comment #285 - Posted by: Garth M/28/6'2"/185lbs at March 4, 2010 5:16 AM

95
105
115
125
135

My shoulders suck. Just don't seem to get any stronger.

Comment #286 - Posted by: Bells 37/6"1"/195 at March 4, 2010 5:21 AM

M/21/200/5'11"

135x3
141x3
146x3 (PR)
150x3 (PR)
155x1 (failed on 2nd attempt) (PR)
150x3
145x3

Beat PR of 145 on pure press. Was excited to see it go up by 10 lbs. since my last attempt a few weeks ago. Switched hand grip to using palms instead of wrists.

Also did some back squats for strength.
Back Squat:
270x3 (PR)
245x3
225x3
225x3
225x3

Trying to make sure I use perfect form, going all the way parallel. had to drop the weight a lot to keep form good.

Comment #287 - Posted by: Dan at March 4, 2010 5:23 AM

M/31/5'10"/195lbs crossfitcityofathletes

115x3
135x3
150x3
155x3
160x3
165x3
170x3

Comment #288 - Posted by: gary spencer at March 4, 2010 5:32 AM

#43

“Obviously, you’re not a golfer!” The Dude.

Comment #289 - Posted by: EOMFD at March 4, 2010 5:32 AM

3 rep max = 120lb
1 rep max = 140lb

Comment #290 - Posted by: kettlehell at March 4, 2010 5:33 AM

Shoulders never were my best.. still did this wod, funny feeling.
1: 45kg
2: 45kg
3: 50, 45, 45
4: 45kg
5: 50kg (failed 2nd)
6: 40kg
7: 40kg

Comment #291 - Posted by: Anders m/28/73kg at March 4, 2010 5:47 AM

as rx'd

7 sets 3 135 lbs each time. Ended up being the perfect weight.

Comment #292 - Posted by: vstanley m/5'11/202lbs at March 4, 2010 5:50 AM

m/32/5'9"/175

95
105
115
125
130 (failed, only 2 reps)
130 (failed, only 2 reps)
130 (failed, only 2 reps)

Comment #293 - Posted by: elliott at March 4, 2010 6:12 AM

M/185/5'8/33


135
145
155
160
160
160
160

Comment #294 - Posted by: Chris at March 4, 2010 6:14 AM

2010-03-04: 95,115,125,135,145,150pr,135X4,95X12

Comment #295 - Posted by: gs at March 4, 2010 6:34 AM

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

Comment #296 - Posted by: Glenn at March 4, 2010 6:43 AM

CO- #30

Were you at the UT/NV sectionals? If not, what gives you the right to "judge the judges" based off of a few reps on video?

As a competitor I was very impressed with the Judges I had. As well many of the judges that were there, did a fantastic job of upholding standards. I can recall my last judge as being the most demanding such. And I am more than grateful for him doing so, because it reinforced ME holding the standards.

Let's get a few things straight...1. It is the athletes responsibility to move to standard. 2. It is the judges job to ensure the athlete holds the standard, and when the athlete does not hold true to standard the judge must not allow the rep.

Just like in other sports, the "REFEREE" doesn't always see what the audience/coach/players/towel boy/security guard sees. But they do their best to catch everything they can. To catch 100% of faults, 100% of the time is near impossible.

So who is to blame? The athletes who are churning out WOD after WOD to near body meltdown. OR The Judge who is not always at the best angle, all the time, to catch every bit of spilt milk. Or maybe its "CO"...the individual who judges others based upon 1 video...YOU BE THE JUDGE, cause it's not my place to do so.

PS- THERE WERE NO PUSH PRESSES. The entire movement is called a THRUSTER. Proper wording would be " Did the athletes not reach FULL LOCKOUT on their THRUSTERS?".

-"Take it for what it's worth, I'm just sayin'."-

Comment #297 - Posted by: Mr. Moody at March 4, 2010 7:01 AM

135, 140, 145, 150, 155, 160, 165

Comment #298 - Posted by: steve g m/25/6'3"/215 at March 4, 2010 7:07 AM

70 80 95 105 110 115 120f on last rep-push pressed it- 95 to work on form again

Comment #299 - Posted by: dan lau at March 4, 2010 7:11 AM

105
135
155
175
175
185
165

m/22/170/5'8

Comment #300 - Posted by: micky mic at March 4, 2010 7:24 AM

f/42/121/5'6"

30
40
50
60 FAIL
50
50
50

Comment #301 - Posted by: lancelion at March 4, 2010 7:29 AM

Woops, only did 5 sets. Thought that was what we normally did for 3's and 5's. I'll read the wod more carefully next time! Felt great though: 3rd rep was a struggle every set. that's what you want, right?

125
125
125
125
130

Comment #302 - Posted by: Chris H m/31/147/67" at March 4, 2010 7:31 AM

135, 185, 195, 205, 215, 225, 235 seated next time will be standing

Comment #303 - Posted by: Pacers at March 4, 2010 7:40 AM

as rx'd

95-115-135-135-135-140-140

felt good, try going up on the last one

Comment #304 - Posted by: cory at March 4, 2010 7:44 AM

135x3
145x3
155x3
165x1f
135x3
135x3
155x3

Comment #305 - Posted by: johnh m/41/210 at March 4, 2010 7:58 AM

One-arm DB presses with 40 lb. dumbell all the way. Felt too easy. But the next heavier dumbell at 45 lbs. was too heavy for my left arm, so I stuck with 40 lbs.

31M/5'8"/160 lbs.

Comment #306 - Posted by: JL at March 4, 2010 8:34 AM

65
75
85
95
100
100
100

Comment #307 - Posted by: flack/m/28/165/6 ft at March 4, 2010 8:45 AM

as Rxd:
135
135
140
145
155
155
160

Comment #308 - Posted by: super_ape at March 4, 2010 9:01 AM

any one have the song info for the video been trying to find on google with no real leads plzzz help!!!

Comment #309 - Posted by: brock at March 4, 2010 9:59 AM

btw: 160

95, 105, 110, 115, 115, 115, 115. my one rep max has been stuck at 115 since I started CrossFit. pretty happy after today.

Comment #310 - Posted by: seth c at March 4, 2010 10:13 AM

115x3
125x3
130x3
135x3
140x3
145x3
150x3 (Push press)


Comment #311 - Posted by: Darcy, Calgary M/31/5'9"/175 at March 4, 2010 10:19 AM

Lifting dumbbells:

44 x 3
52.8 x 3
52.8 x 3
61.6 x 3
61.6 x 3
61.6 x 3
61.6 x 3

Comment #312 - Posted by: D at March 4, 2010 10:34 AM

m/23/170/5'9

85
95
105
115 (2 reps)
110
110
110

Comment #313 - Posted by: asj262 at March 4, 2010 10:38 AM

135-125-125-115-115-120-120

45-65-70-70-70-70-70

Comment #314 - Posted by: deano at March 4, 2010 10:55 AM

26/m/207

did 3 shoulder press 3 PP 3 PJ

135 x 9 (3 of each)
155 x 9
185 x 9
185 x 9
205 x 9
205 x 9

Comment #315 - Posted by: Nolan at March 4, 2010 11:01 AM

34/m/205

50lb dumbbells for all eight sets

Comment #316 - Posted by: MatthewK at March 4, 2010 11:01 AM

all 85lb as rx'd - shoulder dislocation rehab

Comment #317 - Posted by: gary martins at March 4, 2010 11:13 AM

45,45,45,65,65,85(1)

Comment #318 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at March 4, 2010 11:19 AM

M/32/5'9"/150

100
Fail - 1 @ 105
100
100
100
Fail - 1 @ 100
95

Comment #319 - Posted by: Antun Karlovac at March 4, 2010 11:22 AM

25m/205
95x3
115x3
135x3
145x2(145 is PR on CFT)
135x3
Done after 5k run at 85% effort
Cut out two sets to save time and did this on the CFT just two days ago. I like this exercise and plan to do it more often. Rip's Starting Strength is a great help.

Comment #320 - Posted by: paulpersizzler at March 4, 2010 11:24 AM

95
115
135
140
140
145 (2)
145 (1)

Comment #321 - Posted by: Graham King M/36/6'3"/205 at March 4, 2010 11:31 AM

26m/232#
95x3
105x3
115x3
125x3
135x3
140x3 (Fail)
140x3

Then switched to push press for:
145x3
155x3
165x3 (Fail)

Finished with
10 swings per arm with 1.5 pood kb
10 cleans per arm with 1.5 pood kb

Comment #322 - Posted by: Kevin Scott at March 4, 2010 11:35 AM

WU: bar x 12, 95 x 5

115-120-125-130-130f (3rd lift)

then 125x1, 115x3, 95x5 in drop set fashion

Comment #323 - Posted by: Mike Honcho M/31/5'10"/170 at March 4, 2010 11:37 AM

31/m/5'10"/210

95 x 3
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3 (knee bend on the first rep)
160 x 1

Comment #324 - Posted by: D Craig at March 4, 2010 11:50 AM

95
115
125
135
155
165
175 (some push last 2 reps)

Comment #325 - Posted by: mrd m/25/5'10"/195 at March 4, 2010 11:52 AM

WOD Shoulder Press 3-3-3-3-3-3-3

50kg-52.5kg-52.5kg-52.5kg-55kg-55kg-55kg

Crap as usual !
Sn., Cln & Jrk, earlier,D/L,B/P ,after.

Comment #326 - Posted by: Pedro Barrera,Scotland at March 4, 2010 11:52 AM

Never done a 3 rep max for press.

65-85-95-100-105-115(F)-105(F)

couldn't lock out 3rd rep on failures. Overall I'm happy. 115 is my 1 RM PR for the press during the CF Total a while ago.
Worked on cleans and HSPU progression afterwards.

Comment #327 - Posted by: Tree Farmer at March 4, 2010 11:55 AM

100
110
120
130
135
140
145

Comment #328 - Posted by: Blutke at March 4, 2010 1:37 PM

m/18/5'11"/165

95-95-100-105-105-110-115

Comment #329 - Posted by: JBreakey m/18/5'11"/165 at March 4, 2010 1:51 PM

CFWUx3x15

95/95/95/95/105/105/105

Comment #330 - Posted by: Pete - Decatur GA at March 4, 2010 2:03 PM

M/32/5'8"/195
24:21 5K
Then
135
150
155
165F
155
155F
150
150
150

Comment #331 - Posted by: Cameron at March 4, 2010 2:25 PM

CFWU

6 sets of 135x3
1 set 135x5 push press

Comment #332 - Posted by: Casey P at March 4, 2010 2:37 PM

m/38/6'/190

120
130
140
150
155
160 (failed, only 2 reps)
160 (failed, only 2 reps)

Comment #333 - Posted by: Kevin at March 4, 2010 2:50 PM

After War Frank's intense workout, I've been pretty intimidated by the thought of more met-con this week. Some good old-fashioned untimed sets of 3 are a welcome alternative.

Stretching and PUs for warm-up... then

85 x 3
95 x 3
105 x 3
115 x 3
125 x 3 (3RM PR)
135 x 1 (1RM PR by 5#)
130 x 1.

Finished it off with a warm-down of bodyweight bench press for max reps and 10 x 45# DB press. Surprised to get a 1RM PR after already doing several SP reps, and only 9 days after doing 1RM SP for the CFT. Some diet changes may have helped, as well as getting some good rest last night.

Comment #334 - Posted by: Slav 22/m/68"/153 at March 4, 2010 2:55 PM

m/38/76/210

95-105-115-125-130-135(2)-125

Comment #335 - Posted by: Chas at March 4, 2010 2:57 PM

cfwu x 1
89 89 89 94 109 115* 109
*had to push press the last rep

Comment #336 - Posted by: crix (39/5'11"/169) at March 4, 2010 3:08 PM

as rx'd

115 for all sets

Comment #337 - Posted by: Cleveland at March 4, 2010 3:10 PM

didn't have time to make it to the gym today.. had to make due with 115lbs

115 x 6
50 situp
115 x 6
50 situp
115 x 8
115 x 6
115 x 6
115 x 8
50 situp
115 x 6
50 situp

25 min

Comment #338 - Posted by: Adam F at March 4, 2010 3:58 PM

as rx'd

40kg
45kg
47.5kg
50kg
55kg
57.5kg
60kg (PR)
65kg (3 x pushpress)

Comment #339 - Posted by: Brian R at March 4, 2010 4:47 PM


115,135,145,155,165,170, 175 for 2

Comment #340 - Posted by: Kevin McClellan 48/M/195 at March 4, 2010 4:48 PM

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

Comment #341 - Posted by: Mike C (M/40/5'11"/200) at March 4, 2010 5:41 PM

115
125
135
145
145
150
155

Comment #342 - Posted by: Ramsey at March 4, 2010 5:48 PM

65/70/75/80/85/90/95

Comment #343 - Posted by: j at March 4, 2010 6:03 PM

95/100/105/110/115/120/125

Comment #344 - Posted by: Hale at March 4, 2010 6:04 PM

145
145
145
155 1
145
150
150

Comment #345 - Posted by: Chewuch Jeff 36/5'9"/190 at March 4, 2010 6:56 PM

95/105/105/110/110/115/120

Comment #346 - Posted by: Chris R m/33/6-1/185 at March 4, 2010 7:07 PM

95-105-115-125-130-135(fx2)

did 2 of the 135 each rnd

21/m/160/5'8

Comment #347 - Posted by: Clack_Attack at March 4, 2010 7:37 PM

So...I made the mistake of 1 rep sets...

110
120
120
125
130
105
105

Comment #348 - Posted by: Fkarcha at March 4, 2010 8:14 PM

m36/173/5'8

as rx'd
115,135,140,145,150,155,160

Comment #349 - Posted by: c-loc at March 4, 2010 8:28 PM

10 x 65.0 lb
3 x 95.0 lb
3 x 135.0 lb
3 x 135.0 lb
3 x 140.0 lb
2 x 140.0 lb
3 x 115.0 lb
3 x 115.0 lb

Ran 5 Miles Time: 58:32

Comment #350 - Posted by: Shawn Becker at March 4, 2010 8:35 PM

10 x 65.0 lb
3 x 95.0 lb
3 x 135.0 lb
3 x 135.0 lb
3 x 140.0 lb
2 x 140.0 lb
3 x 115.0 lb
3 x 115.0 lb

Ran 5 Miles Time: 58:32

Comment #351 - Posted by: Shawn Becker at March 4, 2010 8:35 PM

115-115-115x2-110-110x2-105-105
Next time I need to start a bit lighter and work up.

Comment #352 - Posted by: Drew m/41/158/5'10" at March 4, 2010 11:47 PM

Carpeted hotel gym?!
115-115-115-120-120-125-125

Comment #353 - Posted by: Xman at March 5, 2010 2:41 AM

65-75-95-115-135-155-165

Comment #354 - Posted by: TomO/43/M/200 at March 5, 2010 2:51 AM

95
105
115
125
130
130(f)
120

Comment #355 - Posted by: smithwick's at March 5, 2010 2:55 AM

95
100
105
110 (2 reps)
100
105
105 (2 reps)
95
100

Comment #356 - Posted by: cbecker at March 5, 2010 5:34 AM

Benched up 285

135
145
155
165
175

Screwed this up by only going 5 sets

Comment #357 - Posted by: Rosie in Atl at March 5, 2010 5:45 AM

Benched up to 285

THought it was only 5 sets

135
145
155
165
175

Comment #358 - Posted by: Rosie in Atl at March 5, 2010 5:46 AM

3x 95
3x 115
3x 115
3x 115
3x 115
3x 115
3x 125

Comment #359 - Posted by: jean-paul lara at March 5, 2010 5:55 AM

oops thought this was 5x3s.

95x3
115x3
125x3
125x2 (failed third rep)
115x3


been traveling as of late and missing WODs, so also did for time:
30 walking lunges
21 pullups
21 situps
30 walking lunges
18 pullups
18 situps
30 walking lunges
15 pullups
15 situps
30 walking lunges
12 pullups
12 situps
30 walking lunges
9 pullups
9 situps
30 walking lunges
6 pullups
6 situps
30 walking lunges
3 pullups
3 situps

20:54

Comment #360 - Posted by: jeglit (m/38/6'4"/225) at March 5, 2010 6:05 AM

7x3 SP
65#
70#
75#
80#
85#
85#
85#

Comment #361 - Posted by: CME at March 5, 2010 6:32 AM

115, 115, 115, 120, 120, 120, 125 (F)

Comment #362 - Posted by: fosterww98 at March 5, 2010 6:59 AM

subbed thrusters just because I wanted to work legs some also.
95
100
105
110
115
120
125

Comment #363 - Posted by: matt m/46/65"/154lb at March 5, 2010 7:06 AM

M/45/167

95-115-125-135-135-135-135(pr)

Comment #364 - Posted by: Panger at March 5, 2010 7:19 AM

90
110
120
130
140
150
155

Comment #365 - Posted by: Logan Gelbrich M/24/6'3''/210 at March 5, 2010 8:19 AM

95
105
110
115
120
125
130 (fail on 3rd rep)

Comment #366 - Posted by: jnl at March 5, 2010 8:53 AM

45
50
55
60
65
70
75

Comment #367 - Posted by: brittk at March 5, 2010 10:25 AM

Theresa: 55/65/70/70/72.5/72.5x2/72.5x2/75x1

Comment #368 - Posted by: Mark & Theresa at March 5, 2010 10:54 AM

Crap, misread this and only did 5 sets.

95-105-115-135-145pr

Comment #369 - Posted by: Chris O m/29/176 at March 5, 2010 2:15 PM

115
125
135
145
155
155 fail
135

Comment #370 - Posted by: Todd at March 5, 2010 2:52 PM

Hesitant on how to go about shoulder presses - thought a lot about technique rather than being aggressive - mentality is such a big part of this support and by merely approaching the bar and performing the lift without thinking too hard pays great dividends

105
115
125
135
145
155 (f)
125
135
145

definitely stimulated some Growth Hormone on those last few sets

Finish strong!

Comment #371 - Posted by: Neill m/20/5'11"/186 at March 5, 2010 3:38 PM

I thought it was only 5 sets.
100
110
120 (failed on 3rd rep)
115
115 (failed on 3rd rep)

Comment #372 - Posted by: Dryw 31/m/175 at March 5, 2010 5:32 PM

CFWUx3
45x5
95-105-115-125-125-125-125

Comment #373 - Posted by: Doug at March 5, 2010 5:33 PM

115
125
125
125
125
125
125


Comment #374 - Posted by: jeff gebbie at March 5, 2010 5:33 PM

75-95-105-115-125-130(f,f)

Comment #375 - Posted by: Sri from B'ham AL (29/m/5'8"/165) at March 5, 2010 6:17 PM

M 36/5'10"/170

95
105
115
125
125x1 fail
115
125

Comment #376 - Posted by: RHoll at March 6, 2010 4:25 AM

45/m/173

115
125
135
140
135
135
135

strict presses are humbling

Comment #377 - Posted by: moglee at March 6, 2010 7:04 AM

From the floor, clean to start each weight:

95
105
125
135 (1 fail, push pressed it)
125
130
130

Comment #378 - Posted by: Sting M/44/69"/160 at March 6, 2010 12:22 PM

F/24/147

45-55-65-70-75-80f-75

Comment #379 - Posted by: jess at March 6, 2010 4:19 PM

95
115
125
135
145
150
155

Comment #380 - Posted by: parson at March 6, 2010 9:29 PM

Shoulder Press 3-3-3-3-3-3-3

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

Comment #381 - Posted by: Louis Herrera 51 70" 179 at March 6, 2010 10:20 PM

In kgs:
40
45
50
50
52 (fail on third)
50
50

five hours later:
Grace 50 kgs 5:32

Comment #382 - Posted by: EmilX at March 7, 2010 6:35 AM

95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3
155 x 3

170 is my 1 rep max!

Comment #383 - Posted by: al deezy (32-m-155) at March 7, 2010 12:44 PM

95x3x10

Comment #384 - Posted by: David Burns at March 7, 2010 1:18 PM

65 x 3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3

Comment #385 - Posted by: Miyagi 30/m/168# at March 7, 2010 2:29 PM

Today is my birfday! ! !

Comment #386 - Posted by: Evangeline at March 7, 2010 3:15 PM

Form was ok...I am kind of a sway back.

95
95
115
115
115
115
115

Comment #387 - Posted by: JD at March 7, 2010 4:33 PM

23.m.140.65"

as rx'd
140, 140, 140, 140, 140, 140, 140(PR)*pretty bad form 135 was better

Comment #388 - Posted by: Francis Vu Nguyen at March 7, 2010 6:33 PM

@ the sweatbox
as rx'd

65x3
75x3
85x3
95x3
105x3
115x3
125 (F)

Shoulders are unbelievably weak...but are getting stronger!!

Comment #389 - Posted by: N_Rahim 28/m/150# at March 7, 2010 6:48 PM

95, 105, 115, 120, 125 (2 reps), 115, 115
(1RM 135)

Comment #390 - Posted by: gatorhill at March 7, 2010 9:52 PM

shoulder press x 3:

105lbs
115lbs
115lbs
120lbs
120lbs
125lbs
125lbs

125lbs x 3 03/07/2010

Comment #391 - Posted by: johnathon in seattle 28/5'8/159 at March 7, 2010 11:51 PM

well did this:

65
70
75
80
85
90
115 failed
115 x 3 push presses
90

Comment #392 - Posted by: berts (6/41/180/M) at March 8, 2010 6:25 AM

Jen: 35-40-45-50-55-60-65
Chris: 70-80-85-90-90-95
Clint: 80-85-90-95-100-105-110

Comment #393 - Posted by: Jenniferg at March 8, 2010 7:08 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx:
95 lbs x 3
105 lbs x 3
115 lbs x 3
115 lbs x 3
115 lbs x 3
120 lbs x 2 (fail on 3rd - I think it was mental)
115 lbs x 3
VERY strict Should Press... NO LEGS.. NOT PUSH PRESSES. I REALLY wanted to do the push press.. .I mean I'm training to be able to get it over my head... but just don't use your legs... in ther real world you don't have clauses like that... but train the movement corrrectly and all other varyations of the movement (P.P & P.J.) will hopefully follow right?
Did a bunch of Cleans and Clean and Jerks after the WOD. The cleans felt really good, ,but the Jerk was off.. probably becuase my shoulders were really tired. Funny how sometimes when you're tired your form is actually better becuase you're too tired to overthink it. I was just aiming for the jump so to speak and that felt good.
I did 115 lbs x 5 power C&J and 125 lbs x 5 power C&J and then 135 lbs x 5 Power Clean and then 5 F.S.

(warmed up with 45 lbs for 10 and then did some P.P. & P.J., then used 75 lbs for 10 again to warm up and lots of D.U.s as well as lots of streatching)

Comment #394 - Posted by: Anton at March 8, 2010 7:48 AM

115x7 (shoulders very sore going into workout)

Comment #395 - Posted by: MJS at March 8, 2010 10:49 AM

EJ
M/36/170
115X7
EJ

Comment #396 - Posted by: EJ at March 8, 2010 12:42 PM

Weak spot for me:

95/95/105.5/95/95

Comment #397 - Posted by: John m/41/166/68" at March 8, 2010 1:02 PM

bw-205

DONE MARCH 8

45
65
85
95
105
115
115

Threw in 3 overhead squats after each of the first 4 sets also. Need overhead practice.

Comment #398 - Posted by: corry at March 8, 2010 4:16 PM

Missed - tendonitis

Comment #399 - Posted by: Bphantom at March 8, 2010 5:12 PM

115
125
135
140
145
150 x 2
145 x 2½

Comment #400 - Posted by: patleb940 at March 9, 2010 6:24 AM

29/m/180

135
140
145
150
155
160
165x2 (f)

Comment #401 - Posted by: MoGreene at March 9, 2010 1:49 PM

30
35
40
45
50 (1 rep), 45 (2 reps)
45
50 (1 rep)

Comment #402 - Posted by: Karen 21F/5'4/110 at March 9, 2010 4:34 PM

WU with 3rnds of Kelly in 15:00.

SP:
95x5,115x5,135x5,155x3,165x3,165x3,165x3,135x3

still sick

later,
b
m/33/5'8-1/2"/165

Comment #403 - Posted by: brian p at March 9, 2010 7:32 PM

115
120
125
125
125
125
125

Comment #404 - Posted by: dcyn at March 9, 2010 10:34 PM

Misread this and only did five rounds.

Each round was at 135lbs. Still haven't perfected my form on these. Did the 8x400M run wod after this.

Comment #405 - Posted by: clark at March 10, 2010 8:19 AM

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
135, 155, 145, 155, 150 failed (x2)

Comment #406 - Posted by: Archer6479 at March 10, 2010 10:17 AM

95, 115, 135, 135, 135

Comment #407 - Posted by: MikeyPaul/m/28/170/5'8" at March 10, 2010 6:07 PM

m/36/5'9/181
CFWU-3. Reg. Superman. Burgener. DU
110,115,125,130,135,145,150-2,140-3
Very tired on 3rd rep at 145. Barely got 2 at 150 & last round of 140 was a struggle too.
Pleased w/form overall. Still couldn't lock left knee very well.

Comment #408 - Posted by: jrm at March 10, 2010 6:16 PM

WU
Shoulder Press
115/3; 120/3; 125/3; 125/3; 130/3; 130/3; 135/3
M/49/197#/72"

Comment #409 - Posted by: RB at March 10, 2010 6:38 PM

95-95-100-100-100-100-100

Comment #410 - Posted by: fishnhat at March 10, 2010 8:28 PM

145, 155, 165, 175, 180, 185, 190

Completed three reps for all sets.

M/25/5'11''/200

Comment #411 - Posted by: Kent at March 11, 2010 12:47 PM

Rehabbong shoulder:

115 sets across

Comment #412 - Posted by: blades at March 11, 2010 2:21 PM

Shoulder press x 3:
95lb
100lb
105lb
115lb
120lb
125lb (failed 3rd)
135lb (failed, trying for 1)

Last PR for 1RM press is 120lb, happy with making progress on it.

Comment #413 - Posted by: R.Lee_Seattle at March 11, 2010 2:30 PM

m/31/6/205

95x3
105x3
115x3
125x3
135x3
145x3
155x2

Comment #414 - Posted by: Andy A at March 11, 2010 3:15 PM

As rx'd

95
115
120
125
130(2)
125
125(2)

“Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature and escape the corruption in the world caused by evil desires.”- 2 Peter 1:4

Comment #415 - Posted by: Jon/M/28/5'9/160 at March 12, 2010 8:39 AM

95,100,105,110,115,120,125 (push press for last rep)

Comment #416 - Posted by: morisong at March 13, 2010 8:25 PM

M/25/5'9"/195

125-130-135-140-145-150-155(f-1)

Comment #417 - Posted by: AST at March 14, 2010 6:18 PM

@thegym

115#
125#
135#
140#
145#
150#
155#

Comment #418 - Posted by: stinker [27.m.160#] at March 15, 2010 5:52 AM

45
55
65
75
85
95
105(fail)

Comment #419 - Posted by: MaroonSwim at March 15, 2010 11:48 AM

Arms and shoulders still wrecked from War Frank yesterday, so ended up halfway between a shoulder press and a push press.

110
116
121
127
132

Comment #420 - Posted by: JonK at March 16, 2010 5:56 PM

20100316 1830hrs
WOD100303: Shoulder Press 3-3-3-3-3-3-3
60kg x 3
60kg x 3
62.5kg x 3
65kg x 3
67.5kg x 2
65kg x 3
65kg x 2

Comment #421 - Posted by: AlexR 29/m/94kg at March 17, 2010 11:46 AM

110, 115, 120, 125, 125, 125+, 130(f)

Comment #422 - Posted by: Manchild at March 18, 2010 10:40 AM

135 for 5th set and 2 reps of 6th set
The rest were 115s

Comment #423 - Posted by: Mike 36/66"/170# at March 18, 2010 11:25 AM

3x135,145,150(barely),150(f-3rd),145,145(f-3rd),140

Comment #424 - Posted by: Mike Scott M/43/5'10"/215 at March 18, 2010 5:21 PM

34 yom 194 lbs.


135
155
155
175
175
185
205 (f)

Comment #425 - Posted by: kgw at March 26, 2010 10:58 AM

44/m/196

1 mile run wu

115
115
135
145
155 (f)
135
135

Comment #426 - Posted by: Speedster at March 26, 2010 8:23 PM

song is by Bobby Bishop. The album is pretty good - available on iTunes.

too bad the video producer didn't credit him.

Comment #427 - Posted by: Trevor at March 30, 2010 5:26 PM

135x3
145x3
150x3
160x3
170x2
145x3
145x3

Comment #428 - Posted by: cheflin 31/M/5'11"/200 at April 4, 2010 9:41 AM

115
115
120
125
125
125
125

Comment #429 - Posted by: Adam B. | 38m | 202 # at April 5, 2010 11:06 AM

135x3
145x3
155x3
155x3
165x3
165x3
Didnt do last rnd. Shoulders were hurting from muscle ups.

Comment #430 - Posted by: chaps at April 22, 2010 9:57 AM

M/34/170

swam 1500m then,

Shoulder Press 3-3-3-3-3-3-3

used a smith machine because there were no bars available.
95(5)/105(5)/115/125/135/135/135

Handstand push-ups (feet hooked on top rung of smith machine) 15/15/15/15

Handstand wall walks 20/20/20

then, ran 4 miles (~7:50 pace)

Comment #431 - Posted by: Chad at April 30, 2010 2:05 PM

105 115 135 145 150 155 160 (f @ 1) 135

Then did 165 x 1rep and 170 fail.

Warmed up with a 3.7 mi run from HC around the point.

Comment #432 - Posted by: Govervich at May 2, 2010 6:28 PM

95-105-105-115(2)-115(PR)-120(1)-110-110

1st time doing 3rm. 1rm is (still) 120, tried 125 but failed (twice).

Comment #433 - Posted by: Callum at May 2, 2010 6:34 PM

m/38/192

145(3 reps) all 7 sets

Comment #434 - Posted by: Patrick at August 23, 2010 3:35 PM

Tried this after Deadlift/PU WOD... not smart.
135F, 95P/95PP/95SJ/95PP/95PJ.
Gotta get back into the groove!

Comment #435 - Posted by: Phoenix at September 27, 2010 11:43 AM
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