This will be good after all the shoulder work we have had. Oh yeah!!

is this strict press?

Thank the crossfit gods. My legs have been sore for the last 3-4 days.

Anyone else having serious hamstring soreness?

I've only been doing the daily wod and I can't pinpoint what smoked my hamstrings so bad.

#3 Joe

Yes.

#4--

Lots of posterior chain work in the deads and KB swings. That might have done it.

Not excited for this....

comment #4

I completely agree. The combination of Fran, Nutts, and the Seven. Phew!

Along with the 12 200m Sprints i did after Fran. My hamstrings could use the rest.

My hamstrings have been killing me since the WOD that involved "good mornings" last Wed. Never been this sore before...

Oh yea, my hamstrings are burned, and my lower back too.
By the way, is this barbell press or dumbell press? Seated or standing?

last weeks deadlifts and goodmornings did a number on my hamstrings!

This one's gonna suck! Shoulders are NOT happy with me after Arnie the other day. Oh well. Oh, and it was the good mornings that did it to me too. This is my first week of crossfit after creeping on the site for a couple months. Loving it so far!

#9 BB Press Standing...thats the standard.

“That’s not to say that we could take pills instead of exercise, but it is to say that.”

Last line of the article, quoting some doctor involved in the study.

This comment would be funny, if it weren't so alarmingly true. There is surely a pharmaceutical company looking into it.

Any recommendations on most efficient rest time in between sets?

ok new to crossfit

what does Rx'd mean?

I think it means WOD as posted, but how do you pull Rx'd from that.

Thank you

#9: Use a barbell if you have one, and it's a strict standing press. If you bend at the knees (push-press) don't count it.

By the Wendler numbers for week 1:

Press: 80#x5, 95#x5, 102#x5+4(9 total)

ring dips: 10-10-10-10-10

chin-ups: 10-10-10-10-10

~Never Quit!

#12
Thanks, still learning the ropes here so I appreciate it!

#16
Thanks, ok, 1 more question so I'm on the same page with everyone...bar behind the neck or in front like thrusters?

#15
I believe Rx'd means "as prescribed".

m/44/185

135-135-140-145-150

Jeff - in front, like thrusters.

Anyone read the "Magic Exercise Pill" article?? That's just what we need in America - something to encourage even more laziness. Let's not get off our asses and do anything...let's take a pill!

#21
Thanks bud.

I read that article yea, totally agree with you. Not to mention that we are depriving the future generations of the values that sports, exercise and hobbies develop: mainly, hard work, persistence and setting goals.

"But if it turns out that a fitness regime could help people burn fat more efficiently..."

I'm sorry, Mr. Harvard-doctor-guy, but I thought that we had already established this years ago. This sets a great example for our kids, too...now, you can do nothing and it isn't blatantly obvious. We could market the "Stay-Fit" pill on cereal boxes, soda cans, and PlayStation games.

#15 Rx means as perscribed sorry if i spelt it wrong
im pretty stoked about this wod
not to tuff
im comin off a four day weekend

f/35/5'4"/135
@ alot of folks!! My hammys have been sore since the last cycle. Just pain free tonite! Right in time for a southern Utah hiking trip. I've found that adding at least a half mile jog at the end of my WOD has helped. Have a great week! Headed south-

Geaux Wes!

Does anybody know why the crossfit shirts say Infidel on them?

#26

I think the "infidel" on the shirts stands for the people who aren't crossfitters. We are considered a cult or whatever you wanna call it. Every person I've ever met that did crossfit were very nice people.

Can't wait!!!!!
Oh and infidel "I think" is based off the military. I believe people that Muslims call non Muslims infidels over in Iraq/afganistan. I could be wrong tho.

65-75-85-85-90x2

Dang! 15:39 Filthy Fifty! I just watch these videos, shake my head, and get back to work tomorrow...SHOOT! Those unbroken 50 K2E's are sick. It takes me like 10 sets or something like that. Hmmm...I think I'll try reversing my grip like that guy.

I did Crossfit Total along with Murph Tribute on Saturday...not sure if I should do shoulder presses this early or not. I really don't mind, any opinions?

An 'infidel' initally was someone who's religion was not that of the majority. It also means someone who goes against the the majority's way of thinking. Witn regards to the concept of crossfit, it goes against the percieved 'rules' in regards to training in today's society. For example, big box globo gyms, doing 3 sets of 8 - 10 reps per body part, isolation exercises etc.

110 - 110 - 110(f) - 100 - 100(f) - 88 - 88 lbs

The last overhead WOD (185# x 20 .. I just did it yesterday) caused a rep to break form, now my lower back slightly hurts. I can still walk and bend forward fine, my posture is normal, and the pain does not radiate. It only hurts when I bend backwards. Does anyone have a quick diagnosis? Sore muscle I hope ???

Thanks CROSSFIT!

I did this one two days ago,,

135 x4
135x 5
135 x 5
135 x 5
135 x 5

Shoulder Press x5

120
125
130
130
135

#26 Crossfit has a big following in the military community. It is my understanding that Infidel is on the shirts to mock the terrorists we are fighting. They label anyone who isn't an extremist as and Infidel so crossfit makes a buck on us being proud of not being terrorists. That's the explaination I saw a bunch when this question has come up in the past.

I'm brand new to cross-fit, I've been following the WOD's for about 6 months, and started this morning with the shoulder press set. I'm excited to get going!

75, 85, 95, 105, 115 (failed on #5 of last set)

95 x 5
115 x 5
135 x 5
145 x 2...135 x 1...115 x 2
125 x 5

Al Udeid

Adam - 105-115-125-130(f)-130
TD - 105-115-125-135(f)-135(f)
Julie - 60-60-60-65-65(f)

130-145-160-175-190

150/155/160/165/170x3

M/42/5'11"/180

95-100-105-110(4)-100

5-145
5-155
5-165
5-170
5-175

How should these weights compare to our max?
Last time I maxed I got 190.

#43 - my 5RM is 15# off my 1RM max as well. weird.

29/6'8"/220

135-145-155-165-165x3

95-105-110-110-110

45-55-65-60-60

Not bad, esp. considering 65 is only 10 lbs off my highest 1RM from several months ago. Felt solid.

I added 500m row before and
after
95x5
105x5
115x5
125x5
125x5

208 lbs

70-80-90-100-110

95lbs, 105, 110x4, 105x4, 100x3

Done at Crossfit NYC 7am with Jacinto.

New Double Under Record; 34!!!

5x5 Shoulder Press
115,125,125,130,135(3)

Still tired from NUTTS, Arnie & The Seven. Losing weight from paleo/zoning, and getting good sleep. Going to Montauk this weekend to surf!

Great to see this after the 7. That was brutal.
M/37/5'6"/165/
95-115-135-155-185

Shoulder press for 5
115(8) 140, 145, 145, 145,, 145(4)

Started crossfit this mornin

80, 85, 90, 95 (failed at 4), 90

m/40/67/155

Shoulder Press 5-5-5-5-5 reps

145, 155, 165, 175(PR), 185(PR)

Last time I did Crossfit Total 24 days ago..my 1RM was 185...now I just rocked 185 x 5!! I am stoked! :-)

Shoulder Press 5-5-5-5-5 reps

95-95-95-95-115(PR)
I doing my best do have proper form.

Harold: 135-140-155-165-175(x2)
Gunnar: 135-140(x4)-140(x4)-135(x4)-135(x4)
Ryan: 105-110-115-120(x3)-110
Chris: 105(x4)-95-100-100-100
Jen: 45-55-65-75-85(x4)
Shaun: 135-155-175-185(x4)-165

95 x 5
115 x 5
125 x 5
135 x 5
145 x 1
135 x 5

m/27/5'8"/145

95 X 5
100 X 5
105 X 5
110 X 5
115 X 3

Warm-up: 95#/105#/115# SP's (5 reps ea)

WOD: SP 135#(5) / 100 single-unders
135#(5) / 150 single-unders
135#(5) / 200 single-unders
135#(5) / 250 single-unders
135#(5) / 100 single-unders(too pooped!)

(PR) on my Shoulder presses.

Semper FI

Crossfit Sri Ram Ashram

Arvind BW 63kg
37kg-38-39-40-42kg

Gautam BW 60kg
30kg-35-38-42-45kg(f)

Bachendra BW 65kg
30kg-35-40-45-50kg

30/M/146/ 5'10

This Morning

Did Nicole for the 1st WOD of the day, (AMRAP 20 minutes of 400 meter run and max reps of PUll ups )I lost track of the rounds, either did 6 or 7 rounds with about 120 to 130 total pull ups, right after that did 35 to 40 Tire Flips, it was a military hummer tire with a rim in it (very heavy tire.)

This Afternoon will do the shoulder press WOD.

Have a nice one.

SANTI

F/34/5'3"/108 45lb for all five sets also did 45 min cardio and 45 min lite weights

Crossfit Sri Ram Ashram, India

Arvind BW 63kg
37kg-38-39-40-42kg

Bachendra BW 65kg
30kg-35-40-45-50kg

Gautam BW 60kg
30kg-35-38-42-45kg(f)

M/35/72"/237

95, 100, 105(f), 95, 95

L shoulder still bothering me, weaker than the other side. Horrible nutrition yesterday at Memorial Day community picnic didn't contribute well to poor performance this morning either.

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska
Priest, Anglican Church in North America

Last time
95/100/105/115x/110

This time
95/105/115/105/95

50kg - 55kg - 60kg - 65kg - 70kg

I can't go heavier without push pressing it in the start.

M/27/6'1/212

135
165
185
205
205 (PR)

ran 3 miles- 25:11
95
115
135
145- just barely, but it was good
135
135
ran 3 miles- 24:38

115 X 5
135 X 4
125 X 5
130 X 4
125 X 5

Strict presses.

Got to watch a friend do "Nutts" before I worked out. Made it feel like a rest day for me. ;-)

as rx'd
90
110
100
100
100 - barely got it on #5 but managed
then ran 30 mins on the elliptical. did all this after taking the weekend off to ride my motorcycle around SoCal.

All I have available is an E-Z-Curl bar, could I use that? Stuck at work all day and that is the only bar on the Fitness Center.

Carole
F/51/5'6"/133

CFSB, shoulder press:

3 X 65
3 X 75
3 X 85 (PR)

Then, 3 rounds of:
run 400m (treadmill)
25 ghd sit-ups
25 hip extensions

10:30

Kevin and Doug to workout tonight.

135 x 5 145x5 145x5 145x5
m/43/6/200

65x5
80x5
95x4 PR
95x4
95x2

I remember when 95# for 1 seemed like a long shot, so I'll take the 2 sets of 4 and one set of 2! :)

sprints afterwards and a whole lot of cheering for those who made up "Arnie" or "The Seven".

Nice PR Carole!

"We just call it a press, because you use your shoulders. I guess you could do a leg press but that's gay."

-Paraphrasing the great Mark Rippetoe

32/M/185

don't have anything to rack the barbell on at my work so I did 30 muscle-ups for time instead - 22:18 - was hoping for sub 15.

Still not consistent with my technique.

"Arnie", scaled. Details there.

The Seven, scaled to five rounds; thrusters @ 95#, dl @ 185#, kb sub 55# db.

56:20

Fell on my head a few times during the hspu from muscle failure. Need to work on these.

M/32/180/6'2"

Tired, been eating like crap

75
85
85
85
85 - failed last rep

133, 138, 143, 148, 185 x 3, I got mad that I couldn't get 5 w/ 185 so I rested a little longer and was able to get 5 on my 6th set.

pd2fd/M/32/6'3"/275

34/M/6'00/194

First day back after 10 days vacation, including 7 nights on the RCI Liberty of the Seas cruise ship (Highly recommend!).

Warmed up with 3 rounds of:
5x each
Pushups
GHD Situps
Ring Dips
PVC OHS
Pullups
Samson Stretch (15 secs)

WOD:
5 x 115
5 x 125
5 x 135
4 x 140 (f@5)
3 x 140 (f@4)

As R'xed

65
95
115
115
125

75
85
95
105
110 (3)

26/m/5'11"/214
140-145-150-155-160

85,105,105,105,105

On a unrelated note, finally got my 1st muscle up. YYYESSS!

CFWU x3

used dumbells
80
90
100 f
100
100 f

we don't care if you are eating like crap #81. no excuses.

Never done 5x before, so guessed at what weight to start. With presses, too many warm up sets leads to greater muscle fatigue, at least during CF Totals? Anyone else have that?

115 (good weight guess - really tough)
115
115
115
120 x4

Good strength today.

Had to use the seated press..hate that.

135-145-155-155-155

95x5
115x5
135x5
145x5
155x3
155x3
no knee bend. Then did PP with 185x5 to get it out of the system.

M/31/5'10"/180lbs

55# x 5
65# x 5
75# x 5
80# x 5
85# x 5

First CF wod since surgery, nearly 4 weeks ago.

65# X 5 for 5 sets.

Weight was light, still testing the body.
I gotta start somewhere.

Did some 350 yards sprints/run afterwards.

Great PR's Carole and Fit Mom.

Laura f/47/5'7/145

95
115
135
140
150

C: 135,135,135,135X4,125X4
BG:115,115,120,125,135

1-arm Pullups on the gravitron: C: -90#,1-1-1-1-1
BG: -105#,1-1-1-1-1

GET SOME

90-95-100-105-105

Blah.

Preppin' for 5 days at wonderful Ft. Drum, Range 22...guess I'll take a speed rope and a kettle bell along for the ride...

Whoo-hoo!!!

“Seven”
HSPU
Thruster, 90#
KTE (closer to KT armpits, hip flexors already screaming so did not press my luck)
DL, 165#
Burpees
KBS, 35# - forgot to get a KB from other room and during wod just grabbed a 35#plate
Pull ups
=39:35

Some guy got on the rack bar to use those things you wrap around your arms to hang from. I had to wait to get till he was done to get back to the bars. Arrrr… ;)~
Erin

Dang post caught in filter, AGAIN!

95
115
135
155
165 FAIL - only got 2 reps

Its amazing how much more I can do with a Push Press.

#95 Power-girl

Welcome back! First Rx'ed WOD since surgery! Great start.

115-115-115-120-120
why is it that I can do 10 hspu at 161lbs, but I cannot press the same weight? This is a pr as my one rm was 120lbs when we did cf total. I am very satisfied with the results I have sen over the last 6 months. Ready for af pj school! Thanks Crossfit!

I have a question while doing "The Seven" I try to use the weight as Rx'd but it takes me longer and i take breaks inbetween reps and start to cool down during my workout should I keep using the heavy weight or go lighter with constant movement? any recommendations would be greatfully appreciated!

135
145
150
160
175

29/m/6'5"/230

Ran half mile to gym

warmed up with 3 rounds of 10 seconds/reps of:
-samson stretch
-overhead squat (45# bar)
-sit-ups
-back extensions
-dips
-pull-ups

WOD 5x95, 5x105, 5x115, 5x125, 4x135

followed WOD with six treadmill sprints at 8 MPH at a 9% incline. minute on, minute off.

Ran half mile home

Anyone know whats the deal with these games tickets?

Cheers!

#102 -

Actually, the 2 exercises are just different enough in their physisc...in the press, the weight originates below your chin and in FRONT OF your chest, elbows close.

in the hspu, the weight is centered on your vertical line, already in line above your head. plus, as a man, your cg is lower (in your chest and shoulders) in the hspu, so the stabilization activity req'd is much less than in the press, where the action is actually significantly raising the level of your cg.

hope this helps! good luck w/PJ...that's awesome...I'm former AF, and married to it for 15 years now!

RX'ed

95
115
125
135(f)broken set
115

@ #102:

you may not be able to because they're not the exact same lift. HSPUs go down to your skull or maybe a tiny bit lower. Shoulder press requires to hit your deltoids. That's a lot of extra inches to go.

Kind of like Pullups vs. Lat Pulldowns. Not exactly the same weights you're pulling.

Shoulder Press 5-5-5-5-5 reps-
65#,
85#,
105#,
115# (failes 4 reps),
105#

M/53/6'0"/212

"Illegitime non carborundum!"

95-105-105-105x3-95x2-95

Should have bumped up to 110 on the 3rd set but I weaksauced it like a chump. Form was good throughout, at least.

46-41-41-41-46

First time posting:

32/m/5'9"/165

100
115
120
130 (2 reps)
125

55,65,75,85,95

3 rounds:
combo extension pull 40lbs dumbbells
standing barbell wrist extensions 33lbs bar

run

SP
135x5
155x5
155x5
155x5
165x4

95
105
135
155
135

135
145
155x1
145
145

Shoulder Press 5-5-5-5-5 reps
1. 105lbs
2. 105lbs
3. 105lbs
4. 105lbs
5. 110lbs.

80/100/100/100/110

Ran two miles this morning @ 15:10

WOD this afternoon:
185x5
205x5
205x5
215x4 (failed on 5)
205x5

Liberal rest between sets (2-3 min)

Shoulder Press 5-5-5-5-5 reps

125lbs
145lbs
155lbs
165lbs
170lbs (failed - push pressed reps #3-4-5)

Not near PR, but I'm an old guy now.

should we be doing the crossfit warm-up with each and every WOD?

115lb
135lb
140lb
145lb
155lb (PR)

Almost didn't get the last one but gutted through it. Pretty happy with the gains.

NEVER QUIT!

95
115
105
105
105

5 x 65 lbs. Form generally sucks, but improving.

Tabata shoulder press with 50lb sandbag:

14-8-7-5-5-5-4-5 = 53 reps

YES! I can DO that. No major bending the ankles, I like it.

Push ups pull ups OHS

95
95
95
95
95

85-85-85-85-85

no access to racks...did an initial Hang Power Clean for each set

Shoulder Press - 5 reps x 95, 115, 125, 135, 140 lbs.

then went down...(3) sets x 5 reps x 110 lbs.

as rx'd

135
135
140
140
145

As Rx'd

5 x 95
5 x 105
5 x 105
5 x 115
5 x 125

95, 115, 120, 125, 125 (-1 rep) :(

95#, 115#, 135#, 135#, 135#

Sidelined with an supraspinatus / tendon injury of my right shoulder.
Physical therapy then
20# Med Ball drills (left arm)
m/52/215

95
105
105
105
105

95
100
105
110
115

Resting this week. 65-85-95. Back squat 5-5-5 115-135-155. Stretching and done.

26/m/5'11"/175
95-105-110-115-120-125-130(2)
pretty good considering my max had only been 140
lets me know I gotta warmup more on Total days

105-115-120-125-125f(4 reps completed)

135-165-185-185(f)-165-135(f)

2mile run
CFWU 3x10
75/85/95/95/95--failed last set
dumbbell presses//HSPU

CFWU x 3

WOD: Shoulder Press 5-5-5-5-5

1. 115
2. 135
3. 145
4. 155
5. 175 (F) finishes as push press

M/40/6'1"/250

135 x 5 x5

Interesting article. There were also links to good articles about interval training, barefoot running, and dangers of sitting too much.

Looking forward to this WOD.

95
115x3
105
110
110x3

m/29/184
115
135
145
155
155

5 X 95
5 X 105
5 X 110
5 X 110
5 X 105
then
10 Min Rowing
then
30 K's to E's

95x5
105x5
115x5
125x5
115x5

M/44/180#

95
115
135 PP 5th rep
135 PP 4,5 reps
115

wu: side straddle hop, 20 r @ 15lbs

notes: dumbbell presses

sets 1-5 with 30 lb dumbbells

cd: weird (and fun) inverted pyramid sets

5 r @ 25 lbs
10 r @ 20 lbs
20 r @ 15 lbs

5 x 125
5 x 135
5 x 145
3 x 150 fail @ 4
4 x 145 fail @ 5

95
115
125
135
135x3(F)

95-135-145-145-150

Warm up;
Burenger warm up
Squat cleans
5 x 95
5 x 115
5 x 135
5 x 155
5 x 185

Snatches
3 x 5 x 95

Press
5 x 95
5 x 115
5 x 135
4 x 155 failed on 5th
longer rest.....
5 x 155

M 42 5'11" 190

M/32/6'3"/200

115-125-135(F on #5)-125-125

Weak shoulders

95
115
135
140(4)
140(4)
150(1)

as RX'd

95
125
125
135
140

#88 congrats on your accomplishment. I hope to join you in the muscle up club soon.

m/167

75
95
115
135
145f(x2)

did "arnie" this weekend with a 1 pood and loved it. did two 5k runs regardless of being vilified by my friends for not going to hard at the barbeque.

today: shoulder press
95 x 5
105 x 5
110 x 5
110 x 4 failed on last rep
100 x 5
95 x 5
95 x 5

C-
worked up to 100

i am fairly new to crossfit, if i missed the last three wod's because of vacation, should i start from where i left off, or should i pick up with today's wod. any and all advise is appreciated.

155
155
155
155
155

95-105-110-115-120 started too light
65x5

Finally feeling like working out again. One set of 220x20 (190% of bwt) consecutive back squats really left me drained. Just ten more pounds for double bodyweight. If my head can stay together I might make it this time.

Altered today's WOD to Full ROM HSPUs:

5x5 Full ROM HSPUs - hands on 12" stools, head touching ground each rep, no kipping or cheating up the reps
5x1 15' L-sit rope climbs with slow cirques on the descent. Start and end seated.

2x6 Legs vertical, back parallel to floor body rows. Hands touching obliques the first two reps of each set
2x5 160# bench press, pause on chest first rep of each set

2x6 hanging windshield wipers

95x5
115x5
115x5
125x5
135x4

Start Heavier Next Time

There's an area in need of some major improvements

95
100 failed on 3
95
100 barely
95 failed on 3

http://www.mmatko.com/jason-brilz-talks-antonio-rogerio-nogueira-fight-at-ufc-114/

CrossFit Reference

m/39/76/215

105-115-125-135f(PP last 3)-115

Then 10-8-6-4-2 each arm w/ 1.5pd kb

110
121
132
137.5
143(F)

shoulder press x 5
110lbs
115lbs
120lbs
125lbs
125lbs

125lbs 06/01/2010

45
55
60
65
75

Should have started higher, but got first MU today!!!!!!!!!!:)

But as Holmes said in 1884, "…grief is not the end of all. I seem to hear the funeral march become a paean. I see beyond the forest the moving banners of a hidden column. Our dead brothers still live for us, and bid us think of life, not death—of life to which in their youth they lent the passion and joy of the spring. As I listen, the great chorus of life and joy begins again, and amid the awful orchestra of seen and unseen powers and destinies of good and evil our trumpets sound once more a note of daring, hope and will."

m/24/180/511

135
140
145
150
145

5-5-5-5-5 pull-ups w/ 40# db

WELCOME BACK POWER GIRL!!!

My closest friend is currently at Westpoint in New York. He swears by crossfit and has convinced me to switch over from powerlifting. Heading to the gym soon to start my first crossfit session.

WOD S/P 5-5-5-5-5

50kg
50kg
50kg
51k,f,4+1
51kg,f,4+1
52.5k,f,3+2
52.5k,f,3+1+1.

s/p , crap as usual,need to remember to slow down on them , as i was rushing too much,elbow pain didnae really help,spent more time getting matts and weights in and out !que mas da !?

Easing in slowly(and weakly):

(5x60)x5

Not bad. I have more endurance than strength or power.

Btw: Infidel means literally "unbeliever". Think "semper FI", same root. My guess is that it is designed to mock Islamic fundamentalists. This statement could get you shot on the spot in certain locales. It takes courage to wear such a thing.

thanks for all the free behind the scenes work that goes into putting up these workouts!

110-115-115-120-120. Maxed at 88% of old PR.

Also 8 sets of 20 double-unders.

55#-65-75-85-95

Way too light to start out.

Shoulder Press:

75 x 5
95 x 5
105 x 5
115 x 5
125 x 5

couldn't make it to the gym so I did JT:

WU: Mowed lawn

first 10 HSPU as rx'd, rest were done on 44 1/2" armoire.

all else as rx'd: 17:41

m/21/5'10"/195

95 x 5
105 x 5
115 x 5
125 x 5
130 x 3(f)

65
85
95
105
105

105 is about 85% of my max. Felt good.

Kevin
M/51/5'11"/169

95-95-95-95-95

Doug
M/17/6'0"/175

"Half Nutts"

Did one half the reps, of Nutts, for all the components, and 200m run with a 45# plate.

8:50

135/140/145/150/155

Warmup - burpees/pullups 3x15 each

Standing press - 95# x5

95 x 5
100 x 5
115 x 3
115 x 3, so close to 4
100 x 7

rough day, I might need to take a break from all work outs with the a lot of hamstring use. I re-re-injured it. Not from Crossfit.

Ran 1/2 mile and 500 m row for warmup.

Just curious, but how many of you do the CF warm-up previous to the actual workout?

45
65
95
115 x 3
115 x 2

30/M/5'10/ 146

For warm up did 30 pass throughs with the PVC Pipe, and a 500 meter row,

My time was 1:58,
Ian's time was 1:53

SANTI
WOD WAS
95 x 5
100 x 5
105 x 5
110 x 5 (failed at rep# 4)
115 x 5 Good got them all

Ian
WOD Was
75 x 5
95 x 5
100 x 5
105 x 5
125 x 5 (failed at rep 4) but went again and push press that last rep.

Nice WOD, Have a nice one.

SANTI

95-105-115-125-130(3)
did some wtd. pull-ups
1-1-1-1-1-1
35-40-45-47.5-50(f)

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

95,95,105, 115 (x2 then fail), 110,110

M/49/6'3"/195

105x5
110x5
115x5
120x5
125x5
130x3

115,135,150f(4),135,135,

39M/5'10"/170#

W/U: shoulder press, 3x10 at 45-65-95#.

As Rx: 135-140-145(x4)-145(x3)-140#.

C/D: shoulder press, 3x1 at 150-155-160# (to make-up for the 3 lost reps); 35# TGU, 5x ea. side (forearms still tender from using a 55# KB doing "Arnie").

Considerably better than the last time I did this WOD. But then again, that was 3 yrs ago. Considering my 1RM is 165#, I'm okay with a 140# 5RM. But, I'd really like to see higher numbers. This has always been a difficult lift for me.

standing press x5:
95, 115, 135, 145, 155x3

standing press x5:
95, 115, 135, 145, 155x3

45, 75, 85, 95, 105

#188

I do the CF warmup b/f each WOD; 3 rounds.

I wish you success in your CF efforts.

45
55
65
75
80 (2)(PR)

*put weight down at 2/ finished last 3 @ 80

38/m/6'/185

CFWUx3
Practiced MUs with progressions
Shoulder Press:
95
115
115
115
125 broken - first set was 3 then 2

3-4 min rest between sets
Stretched for cool down.
Right shoulder still a tad sore.

mackey 30/195
sp x 5
135-145-155-135-135
5 min TT row: 1465m

jolene 29/185
sp x 5
50-55-60-50-55
5 min TT row: 1079m

135 x 5
145 x 5
155 x 5
165 x 5
175 x 3

45
50
55
60
65 (1) 2nd attempt f
finsihed last 4 with 60

CFWU x 3

115 x 5
125 x 5
135 x 1(F)
130 x 4(F)
130 x 5(PR)

44/169

95x5
115x5
125x3,2
120x5
115x5

140
150
160
160
160

As rx'd, still tired from "the seven" from yesterday

115
125 x 3, x 2
115
115
25 pushups (shoulder was starting to act up)

95
115
135
145
155f (3)

95
100
105
110
115 (f. did 4)

21/m/155/5'8

M/27/159/5'11"

CF warmup

65#
75#
85#
95#
100# 3reps

65/75/85/95/105f

95
115
125
130
130# 3 reps : tweaked back

m/30/165cm/62kg

55kg
56kg
56kg
57.5kg
57.5kg x 4

85,90,95,100,105

475 total

m/41/5'7/150

85
95
105
115 (f)
105

I don't think I'm strong enough to burn myself out. If that makes any sense.

cash out

reverse tabata L Sits
tabata push ups.

Then I was burnt.

First day back after rehab, and Coach would target my weakest area:

95 (fail)
85
85
75
75
75

Like the old Glad trash bag commercials: Wimpy, wimpy, wimpy.

1. 65
2. 75
3. 85
4. 80
5. 75

5 sets of 5 Shoulder Presses: 95lbs, 115lbs, 135lbs, 155lbs, and 175lbs.

5 sets of 10 pullups.

5 sets of 10 pushups.

Jeff
95-105-115-125-125

Tommy
75-85-95-105(f)-95

105
115
125
135 (4 reps)
135 (4 reps)

135, 135, 140, 140, 145 (f, 4/5), 135

Compare to:
070822 - 95, 105, 115, 120 + 1 Push Press, 105

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 95lbs x 3 115lbs x 2

Shoulder Press
95lbs x 5
100lbs x 5
105lbs x 5
110lbs x 5
115lbs x 5
3 minutes rest per set
Foam roll after
Compared to 070822: max 95lbs

115, 125, 135, 145, 155(f) finished last three reps with push press

115 X 5
125 X 5
165 X 5
175 X 3 (2 OTHERS WERE PUSHPRESS)
185 X 1 (4 OTHERS WERE PUSHJERK)

m/42/195/5'11"

row 500

Press 5-5-5-5-5
89 111 122 127(4) 111

Pretty sure 4 reps at 127 is a PR.

95 x 5
115 x 5
115 x 5
125 x 5 (cheated last 2 reps)
115 x 5

MGySgt. USMC M/48/6'2"/206

Started with a 45 Lb bar and worked up by 10's. Alternated 10 GHD sit-ups and 10 GHD hip-extensions between each weight increase. Made it to 135x4(f) then 135x2(f). Lowered to 125 to finish.

This will be interesting tomorrow, it's week 2 of Wendler's 5-3-1 for me.

I notice the little wins created by following CrossFit and all those little wins add up. So keep it up Coach. I look forward to giving back as much as I have received. Thank you

OooRahh CrossFit

135
155
175
205
215 (f)

M/28/5'10/165

As Rx'd

5 sets Sh. press
95-105-115-115x3,95x2-95

On a side note being that it was Memorial day weekend I happen to finish Lone Survivor. I have to say it is the best book I ever read and the bravery of those men is unquestioned. I am starting Seal of Honor tonight. A belated God bless all the men and women who serve this country. You are all very appreciated.

95
95
105
105
115

Jeff Wood 34M/5'9"/157

45-65-70-75-80f

3 rds cfwu

75-95-95-105-115(4f)

Tried event 4 of Canadian Regionals
50-40-30-20-10 DUs w/10 burpees in btwn each DU set
14:11

SP: 45-55-60(F-5th)-55-55 (single rep PR is 80)

followed by easy 20km cycle.

wasn't going to do this one because I felt tired all day but then did it outside in the dark at home at about 10:00

115 115 120 125 130

5-5-5-5-5 Shoulder Press

Cash-in: CF Warm-up x 2
45# Shoulder press x 10

95
100
105
110 (f) on rep #5
110 (f) on rep #4

135 lbs. (pr)
115 last time

125#

176
181
183
187
191.55
195x5

Felt pretty good!!!

5 x 105
5 x 115
5 x 125
- 4 x 135 failed on 5th rep
5 x 125
5 x 130

95
115
115
105
105

95/115/120/125/130(4x)/130(3x)/125

95
105
115
125 (f)
115
115

5x95,115,135,155,165

M/35/170

95 x 5 x 5

As prescribed:

135-155-185-185-185

M/34/70/210

As prescribed:

135-145-155-165-175

M/33/74/215

M/21/160/5'11"

75-85-90-85-75

Barely finished the 90, then barely finished the 85 after it. Maybe I should have given myself more time and tried for 95, but I thought getting back to 75 to work on a little more power and form sans max effort was better first time.

65-75-80-85(4)-80

45x5
65x5
70x5
75x5
80/75/75/75/75
warmed up with a ton of double unders,pass thrus,pull ups,burpees and some dowel skill work.

M/45/6'1"/190

95-5
115-5
135-5
145-4
135-5

65 x 5
85 x 5
95 x 5
105 x 5
105 x 5

125/130/135/140/145

I was stoked until I realized the bar was 35#.

95 x 5
115 x 5
125 x 5
135 x 5
140 x 4

95
100
105
110
115

M/21/5'8"/160

110 - 5/5
110 - 4/5
100 - 5/5
100 - 5/5
100 - 5/5

95
115
115
125
130f

cfwu,45x5,65x5,95x5
135
135
145
145x3,135x2
140x5

m/178cm/87kg/34y
88/110/110/110/110
did this after 21/15/9 squat snatches(40kg),pull ups

86.9 lbs
92.4 lbs
97.9 lbs - PB
103.4 lbs - PB
110 lbs - PB

CFWU x 3 (10 pu's/round)

45lb x 10
65lb x 8

75lb x 5
85lb x 5
85lb x 5
90lb x 5
90lb x 5

90-105-115-125-130

95
95
115
105
105

in kg:

40
50
60 (F)
50
55

m24/6'1"/163 lbs

m/41/6'0"/192

1 - 95
2 - 105
3 - 115
4 - 125
5 - 135

95-115-135-155-155

95-105-105-105-115 (fail rep 5)

115, 125, 135, 145, 155 (x3)

all 5 sets at 115.

great to be back.

m/37/5'11/215

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

135
145
150
155
165(f) 2 reps

135
140
145
155
160x3

m/33/5'9"/175

95
105
115
125 (assisted for last 2 reps)
120

32/m/5'10"/210

95
135
135
140
145 (only got two reps...partner spotted the last three reps)

95
115
120
125
130

m36/5'8/172

95,105,115,125,135

Shara/30/F/68/138
all sets 65 lbs- great work on keeping the midline stable until the last couple of reps on sets 4&5. Continue working on pushing through the heels.

M/34/205/6'3"
115
135 (4)
125
135
135 (2)

85
90
85
85
85

5RM Shoulder Presses:

115# x 5
125#f x 3
120#f x 3
120# x 5
125# x 5
130# x 5
135# x 5

I tried minimizing time between reps, that really helped and boosted me past 120 and 125. However, the 130 and 135# sets were with a little bit of a "bounce" to get the bar started in an upward motion. Not a thruster at all, but a little bounce. Not sure if that should really count. I'm gonna say 135# PR with a * next to it in my records..

Warmed down with 80# and 90# barbell curls, several sets of 10 and 5 with each.

Have a great day everybody!

45
55
55
55
55

145
155
155 2rep/fail
145
145

48/m/185/5'8"

75
85
105
115
125

105
115
125
130
135

1st day back after (too much) time off.

45 x 15 x2 wu

95 x5
105x5
115x5
125x3(f)
110x5
115x5

cfwu x 3 (+120 pushups)

did hand stand pushups 5 x 5reps.

only did 4 sets
115, 115, 125, 125

135, 145, 155, 160x3, 155x3

2010-06-02: 5X90,5X111,5X133,4X138,4X138,5X133,11X111.

105
115
125
135 (fail on 5th rep)
130

First time doing heavy 5's for SP. Happy with this. For future reference, seems easier to rest overhead (locked out) - resting in rack position fine, but next rep feels heavier that way.

WOD #90 of 200 as rx'd in 2010!

135
135
145
145
155

M 34 186

135, 135, 135, 135, 145 (a bit of cheat on the last one)

M/185/37

CFWU x 3; std

#95
#115
#125
#125
#125

135# BackSquats 5x5, HandStands

125lbs for all

(#115 x 5) x 5

95/125/135/140/1RM of 170 (PR)

M/40/180/5'10"

115
135 (f on 5th rep)
125
125 (f on 5th rep)
125

M/35/195

135 * 5
140 * 5
145 * 5
150 * 5
155 * 5

Felt strong. Next time I will go up until I fail.

95, 105, 115, 120 (F after 4), 115

95x5
95x5
105x5
115x5
135x5

34 yom 220 bwt

wu 500 barefoot singles w/ jump rope
burgener warm up

115/125/135/145x3/145x3/145x3

bonus wod
4 hill runs of 200/205/210/215m 3:1 rest:work ratio

M/41/6'0"/155

95,105(4+f),100pr,105(4+f),105(3+f)

New pr - 100

135x3, 140, 145

M/32/215/6'
105/125/145/155/155

F/32/155/5'7"
65/70/70/70/70

95/135/135/155/155

115 5 reps
120 5 reps 5 rep pr, I think
125 4 reps, 4 rep pr for sure.
115 5 reps
115 5 reps

180 failed at 185 for 5s
finished with the 10 200m sprints from endurance
feel kind of caught up now

95-105-115-120(PR)-110

CFWUx3
SP: 95x5,100x5,105x5,107.5x5,110x2+F,95x5

Had to push press due to lack of equipment
5 sets 5 reps 135

115x5x5

m 28/6'1/185
65lbs
95
105
115
95

f 28/5'7/125
45 for all sets

Posted last night but it didn't post.

95/115/120/125/130(4)/130(3)/125

5 rounds
115
135
135
145
145...barely squeaked the last rep out.

m/25/210/6'3''

Shoulder Press 5-5-5-5-5 reps

F/46y/62"/142#/JULIA
40x5, 45x5, 50x5, 50x5, 50x5

M/41y/68"/156#/GEORGE
65x5, 75x5, 80x4, 80x5, 85x3

"Thank you Mr. Rippetoe for the article on the Press."

115,115,115,115,115
m/33/145,5'4"

44 m 5'8 168-170
135
145
155 - 4
135
135

Did WOD as part of CF SB

95
105
110 (4)
95
100

95
105
95
95 (2),(f)
85 (4),(f)
70
70

Determined to get 5 5 5 5 5...

age 20 bw 170

75/85/95/105/110 pr

45/55/65/75/85/95/105

M/32/5'9"/150

3@105
100
95
95
100

115/135/135(4)/125/125(4)

95
105
115
120(3x, f)
105
110

23 / M / 5'9" / 135lbs

75-75-80-85-85

Garth

I am so proud of you brother

You are a really good man and a Crossfit warrior

patty

Me 45Kg,47.5Kg(f),45Kg,46Kg(f),46Kg
James 46Kg,47.5Kg,50Kg,51Kg,52Kg(f)

M / 180lbs / 6'0 / 33yrs

135
145
155
165
165

85
90
95
100
105 (4)
95

135
145
155
155
165 x 4

115# x 5
125# x 4
120# x 5
120# x 4
115# x 5

35 yom / 205lbs

Shoulder Press 5-5-5-5-5

95 x 5
105 x 5
115 x 5
120 x 5
125 x 5 (PR)

Had to do this one with quickly, and with an abbreviated warmup, but the results were pretty good. I almost failed on the last set, and my form got a little loose, but I made it happen. Good times.

50, 45, 40, 45, 50; 4 reps in final set; kilos

42/m/176cm/73kg

30-40-50-55-55(failed at rep 5) kg

95 x 5
115 x 5
135 x 5
145 x 5
150 x 3, 150 x 2

135
HARD
135
MODERATE
135
MODERATE
135
MODERATE
135
HARD

Shoulder Press 5-5-5-5-5 reps

25kg,27.5kg,30kg,32.5kg,35kg

Was a nightmare at this. No matter how much I practise SP never get any better. Did OHS and PJ after. Need to stop the sound affects when I PJ fed up with the comments.

Good Fun

115
125
135
145
155

12 minutes: 5 ppress@155, 10 pull-ups, 20 double unders-- 5 Rounds

M/34/228/6'

115/125/135/185/185

12 Minute time limit:

Push Press 5 @ 155
Pull Ups 10
Double Unders 20

5 rounds

5'8"/M/198/38

m/38/194

95
115
135
135
135

135-155-165-165(F, not enough rest)-155

Not even close to a PR. A year ago I was doing 175 easy, however many other areas have improved.

45-50.5-56-61.5-67(failed on 5th - let my momentum go)

155
160
165
170
175

M/26/210lbs

Stress fracture in the foot. Hurt my numbers. It should be better, but it's in my head.

135, 155, 175, 195, 225 (only got 225 2 times then push pressed it)

CFWU
95, 105, 115, 115, 115

CFWU, 44, 66, 77, 88,

93.5
99
104.5
110 (fail - 2 reps)
110 (fail - 3 reps)
110 (fail - 3 reps)
104.5
104.5

[104.5]

M/22/171/6'2"

95
115
125
130(f)
125

135
140
140
140
140

using dumbbells:

40
45
50
50x4
50x3

Warmed up with some double-under work.

75-85-95-105-115(4)

10x45,5x95,115,135(4,1),135(3,2),135(3,2) vs
10x45,5x65,85,95,105,115 8/22/07

.6 mi run wu 4:41

95-105-115-105-105

felt a nice lil tweak in the back after 3rd rnd. Figured i'd take it easy after that

36/5'10"/172

105-115-115-125x3 F-115

m/31/184

85/95/95/95/105

135 all the way

m/20/165

65 85 105 110 105

might have used a little leg power on some sets

125
135
145
155
165 (2)

65
75
85
95
105(fail)

Shoulder Press

95-95-100-100-100

Compare to 070822

105-115-115-115-120

115, 125, 130, 140, 145

135 for all 5 sets

Andrea - 45x5 for all 5 rounds
Daniel -
45x5
65x5
95x5
115x4
115x5

10m x planks
35 x 2 x db
40 x 2 db
35,35,35

M/25/158 GregAWU

95x5, 115x5, 125x4F, 120x5, 125x4F

M/25/158 GregAWU

95x5, 115x5, 125x4F, 120x5, 125x4F

M/30/5'9"/195

135; 135; 135; 135; 135 (had to push press the final rep)

Did immediately after Randy (75 - 75lb snatches) so my shoulders were shot.

95
115
125
135
145 x 3
did 95 for max reps... did 15

CFWUx3
85-95-100-105-110

wu

95-135-140-145-150

135-140-145-150-155(3)

Pyramid with 10# plates, all sets of 5:

45
65
85
105
125
125
105
85
65
45

Wish I could go higher but until I get the strength up this was a good stimulus to increase the overall power.

95# x 5
115# x 5
125# x 5
135# x 5
145# x 3

Max rep: 95# x 16

aha i did the filthy 50 today, he's got me by about 8 minutes

06/05

135
140
145 x 3
145 x 3
135

M/25/5'9"/178

115
125
135
145(F)
140

DO WORK!!!

@superfitness

95#
105#
115#
125#
135#

75
95
105
115
125

95
95
105
115
120
garage, Mia coaching
did 75 x pwr snatch, 2 x 800m to follow

135
135
140
145
150

95-135-135-135(fail at 3rd rep)-135(3 reps)
then finished off with 30 more SP reps with only the bar to work on form

5x5 at 145lbs

100, 105, 110, 115, 120(f)

135, 145, 150, 155, 160

160 was tough; doubt I could have gotten any more than that, so the pyramid was pretty well set.

M/25/5'11''/195

62 - 106 - 112 - 114 - 106
28 - 48 - 50.5 - 51.5 - 48
112 was challenging and kept good form.
114 only got 3 reps out.
The last set I got 4 reps out with good form.
This is my first Crossfit in 4 months after having knee surgery when a perp landed on my right leg during a street arrest. The way back looks like Everest.

did PP instead
115
125
135
145
155

85
105
115
120 not full ROM
115

all weights in kgs
warmed up with low weights then:
32x1,42x4
46x5
46x5
42x5
42x3,36x2

Cross Fit warmup followed by WOD as rx'd

WU 20 x press with bar only
1. 94
2. 111
3. 132
4. 132
5. 132
wd 10 x press with bar only

35 yom 190 lbs

155
155
155
165
175
Felt pretty strong. At the PD

95
90
80
70
60
bar warm-up

M/29/235/71"

CFWU x 3

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

I could only handle 3 of 5 with 155. I might have started a little high, considering my 1rm is 165. I still felt good, though, and I think I might be able to get 175 or better on the next CF Total.

I also did some extra core work afterwards

50 situps
25 back ext.
40 situps
20 back ext.
30 situps
15 back ext.
20 situps
10 back ext.

man I am weak.

95
105
115 f4
115 f4
115 f3

95
105
115
125
135
145 f

m/51/161
89
112
123
133
136
140f-2

95
100
104
109
115

CFWU
Shoulder Press
wu 95/5
115/5; 120/5; 125/5; 130/5; 135/3/3/2
M/49/198#/72"

m/36/5'9/179
CFWU - 3. Reg except pushups instead of HSPU 3rd. Superman. DU.
115,120,125,130,135 - F on fifth rep, then set of 135 unbroken.
Bringing weight down from extension quicker helped. Got head through well.

115, 125, 130, 135x4

as rx'd

60kg
60kg
65kg
65kg
70kg

45
47.5
50
52.5 (3)
50 (3)

31/m/71"/174#/Gold's Gym: Killeen, TX

CFWU x3
95#
115#
135#
145# failed (x4)
140# failed (x4)

m/30/6'/163

first time 5 time rep max, worked up to find it.

70
80
90
100
110
120(f) x4
120(f) x3

last two sets did some pp at the end for good measure. probably could have got 120 for five if i would have attempted it earlier

24/m/165lbs/70"

SP; 95/105/115/125x4fail/115

56Kg,56Kg,56Kg,56Kg,56Kg

m/80Kg/179Kg/30

115, 125, 135, 145x3 fx2, 145x3 fx2

070822

115
125
135
140 (f)
125

100601

95
105
115
125 (f at 5th rep)
125 (f at 4th rep)

6-15-10
65-80-95-105 x 4 - 100

49/m/190

115/120/125/130/135x4...

95-115-125-135-145(5RM)

Dang.
I forgot to log this one.
I started at 65lbs and didn't go much more than 85 if I recall.
Pathetic, I know, but I just can't remember... I'm erring on the side of low weight.

CFWUx3
BWU

95
95
100
100
105

Ernest 40/M/61"/163

m/29/5'9"/160

115
125
120
120
120

M/59/6-2/207
shoulder press
75x5, 85x5, 95x5, 105x4, 100x5

24.m.140.65"

as rx'd
115, 115, 115, 115, 115(PR)

84
95
105
115
115

95
115
125
135
145

46/m/171

did these with DB's

40
45
50
45
40

M/59/6-2/207
75X5
85X5
95X5
105X4
100X5

115-135-135-145-155

40-45-50-60- 65x4 kg

95#
105#
115#
115#
2 reps 125# & 3 reps 115#

done 6/2/2010

group power (heavy)

then,

135-155x4-155-155-155