August 30, 2010

Monday 100830

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Rory McKernan 6:42, Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to comments.


Enlarge image

CrossFit Level 1 Seminars: CrossFit The Royal Danish Lifeguards, CrossFit Effects, CrossFit Reston, CrossFit Ethos, CrossFit Calgary.
CrossFit Coaches Prep Course: CrossFit Atlanta.

"The Morning After: Part 2" with Mikko Salo, CrossFit Journal preview video [wmv] [mov]

From the Vault: Sots Press - video [wmv] [mov]

"The fight is won or lost far away from witnesses--behind the lines, in the gym, and out there on the road, long before I dance under those lights."
- Muhammad Ali

Posted by lauren at August 30, 2010 5:00 PM

so its 45# dumbell for the trukish getups and then a 45# BARBELL for the sotts press or do you use the dumbell there too?

Comment #1 - Posted by: leon at August 29, 2010 5:08 PM

With a 45 pound BARBELL...

Comment #2 - Posted by: bingo at August 29, 2010 5:18 PM


I don't see anything about a DB for either.

Comment #3 - Posted by: Greg at August 29, 2010 5:20 PM

Its all with a barbell. No where in the description does it say dumbbell.

Comment #4 - Posted by: Brent at August 29, 2010 5:20 PM

wait so is five press behind the back 1 rep ore is one rep one rep

Comment #5 - Posted by: cameron Haner at August 29, 2010 5:21 PM

1 Repetition = 1 Repetition

Comment #6 - Posted by: Kyle Ngo at August 29, 2010 5:23 PM

Nice I have totally been practicing these a lot lately.

Comment #7 - Posted by: Jordan D. at August 29, 2010 5:25 PM

for TGUs - one w/ right arm and one w/ left arm equals one rep?

Comment #8 - Posted by: Chris C at August 29, 2010 5:27 PM

1 Repetition = 1 Repetition

Comment #9 - Posted by: Kyle Nog at August 29, 2010 5:29 PM

Sooo...a Turkish Get Up is?
I think it is that thing were you lay on the ground with one arm in the air and try to get without cracking yourself in the head. Is that right?

Comment #10 - Posted by: seth at August 29, 2010 5:37 PM

Could some please explain where 21-15-9 comes into the WOD....If I only have one lift being completed (turkish get ups) for time, it would appear that the WOD is calling for 45 reps for time, not 21-15-9? Unless you are adding in a rest period between rounds, the 21-15-9 reps makes no sense to me.

Little help please if I have misunderstood something.

Comment #11 - Posted by: Walker at August 29, 2010 5:49 PM

21 turkish getups
21 sotts press
15 tgu
15 sotts press
9 tgu
9 sotts press

Comment #12 - Posted by: Mike K at August 29, 2010 5:54 PM

30/M/5'10/ 140

This is going to be a though one, my right knee is being hurting me for a couple of days now right of the top Patella and where the femur begins, it doesn't hurt to squat but if I kneel on my right knee it hurts, it hurts when I stretch and put my heel to my butt or when I sit down in the snatch Position. I wonder if someone got the same problem. I am getting old.


Comment #13 - Posted by: SANTI at August 29, 2010 6:10 PM

Sounds like a breeze after hitting "Arnie" yesterday with a 2 pood Kettlebell 52:50 as rxd. Big Thx to the guys over at CrossFit SCV for holding their 1st Inaugural "Arnie". Great turnout, great people.

Comment #14 - Posted by: johnny d/34/m/148lbs at August 29, 2010 6:18 PM

Alternating arms every rep would not be that efficient. Im guessing we can do 11 one arm then 10 in the other...then 8-7, 5-4?

Comment #15 - Posted by: Nickster at August 29, 2010 6:20 PM

So are we saying its one for one with the tgu's? Like i stand up once on the right arm thats one and then stand up on the left thats two? Or is it 21 each arm etc.?

Comment #16 - Posted by: shawn at August 29, 2010 6:31 PM

just curious:

what was the point of the football?

Comment #17 - Posted by: rob at August 29, 2010 6:34 PM

How about up with one arm and down with the other?

Comment #18 - Posted by: CR m/29/5'7"/150 at August 29, 2010 6:35 PM

If I'm reading the description right, it should be 21 total TGU alternating arms, not 42 (21 each). Follow with 21 sotts presses with snatch grip(in video link). Repeat couplet at each 15 and 9 reps.

Since I could only get audio on link, are the sotts behind the neck or military style with the snatch grip?

Comment #19 - Posted by: Billy Engine 25 at August 29, 2010 6:41 PM

Re: the khalipa video, wouldn't standing up with the bar prove he got under it fast enough (fast enough that he's properly under the bar and has balance to stand up with it?)

Comment #20 - Posted by: Scott at August 29, 2010 7:11 PM

Behind the neck

Comment #21 - Posted by: Nick at August 29, 2010 7:11 PM

mikko is a such a noble creature! not to take anything away from the other top dogs, especially our current champ holmberg who is an absolute beast, but mikko's attitude just blows my mind.

Comment #22 - Posted by: jordan at August 29, 2010 7:25 PM

to be fair, the few people who know Sotts Press likely associate it with DBs or KBs and the WOD makes no mention of anything but a BB (crazy hard). (and i've never had ANY problem loading a video except for today's SOTTs demo).

Even more fair, as much as i appreciate the powers that be taking the time and energy to map out these wods, this is one of those that could REALLY use a bit more explanation. Spell it out for us please.

Yes, spoon feed me.


Comment #23 - Posted by: Graham Weedon at August 29, 2010 7:26 PM

The Coach's Prep Course exceeded my expectations. I highly recommend this course for anyone looking to impove the quality of their training. The CF HQ team was awesome!

Comment #24 - Posted by: Frank Faulk at August 29, 2010 7:35 PM

Nice video/workout with Jason, but is that a "homemade" prowler? Does not look like an elite fitness systems model.

Comment #25 - Posted by: Tony S at August 29, 2010 8:21 PM

Billy Engine 25 (#23) has it right.

Comment #26 - Posted by: Tony Budding at August 29, 2010 8:31 PM

Just wanted to say thanks one more time to the whole training staff from this weeks certification at CrossFit Ethos.

I'm still stoked about getting my first muscle-up.

Look forward to seeing you guys again later on.

Comment #27 - Posted by: ErikR at August 29, 2010 8:35 PM

Santi i had the same problem b4, dominant quads puling ligaments from the knee (tendinitis) and usually is aggravated when you jump, known as jumper's knee, so i stopped immediately any plyo exercises and star icing the knee after wod, stretch more specially legs and visit the osteo, that was my case and it sounds exactly like you are describing, can be fixed if you stop on time but i strongly suggest that you find professional help, don't let it become an overuse injury, hope you get better soon

Comment #28 - Posted by: fab at August 29, 2010 8:43 PM

If you are having trouble with the Sotts Press video (because they only posted a .mov version) you can find a .wmv version in the "miscellanous demos and videos" section of "CrossFit Exercises".

Comment #29 - Posted by: Kris K at August 29, 2010 8:43 PM

Mikko, you rock. Best of luck next year...

Comment #30 - Posted by: james.patrick [M/48/66"/135] at August 29, 2010 8:45 PM

Is the reason for the barbell TGU to work the forearms harder than with a dumbell?

Comment #31 - Posted by: Sting m/45/160/69" at August 29, 2010 9:36 PM

Just completed Level One Certification with the cert staff at CFX (sydney)a huge thank you to you all for expressing your talent and knowledge to myself and of course the whole group. I have taken so much from these 2 days and look forward to the journey ahead

All the best to the crew who also completed their certs.. see you game day

Comment #32 - Posted by: Lockie R at August 29, 2010 10:10 PM

I want thank the Certification staff at my level 1 cert this weekend at Crossfit Ethos. Learning from the best has only made more passionate about my own journey in CF.

And I'm proud to announce that I did my first ever (followed by 2 more!) unassisted kipping pull up this weekend , so thank you Jason Khalipa and Josh Everette giving me the techniques, help me get over my mental block, and getting my chin over the bar. Big ups!

Miranda, I didn't get to thank you in person before I left, so THANK YOU... I feel working with in our groups really resonated with me :)

I had an awesome time; and like I told Drew, I wish it didn't have to end.

Comment #33 - Posted by: Lauren "Assassin" at August 29, 2010 10:29 PM

Anyone know the track in the KStar video?

Comment #34 - Posted by: Patrick at August 29, 2010 11:19 PM

Thanks to Pat, Steve, Chris, Brett, Tracy and Matt for this weekend's cert at CFX. That was an awesome experience.

Comment #35 - Posted by: lelak at August 30, 2010 12:19 AM

So could someone please give a definate answer, 21-15-9 each arm for TGUs??? The conversation kinda of died off..

Comment #36 - Posted by: Andrew "Aussie" Foster at August 30, 2010 12:35 AM

Thanks to all the guys and girls at the cert in Copenhagen this weekend. Great stuff was being taught there. Thanks for all the pointers and the possibility to get your thoughts and opinions on various questions.

Comment #37 - Posted by: Morten Vinther at August 30, 2010 2:16 AM

Thanks to all the guys and girls teaching at the cert in Copenhagen. Great stuff:-) Thanks for the possibility the get your thoughts and opinions on various questions.

Comment #38 - Posted by: Morten Vinther at August 30, 2010 2:19 AM

I'm 99% sure it's 21 TOTAL...otherwise it would say 21 right arm, 21 left arm, etc.

Comment #39 - Posted by: Mike K at August 30, 2010 2:26 AM

TGU unbroken

Comment #40 - Posted by: charbs m/25/190 at August 30, 2010 2:46 AM

Really liked the sots press. Not crazy about the Turkish Get Up, feels like an injury waiting to happen

Comment #41 - Posted by: Mike C at August 30, 2010 3:28 AM

TGU's for time; marginally lest daft than barbell good mornings for time. :|

Comment #42 - Posted by: dave at August 30, 2010 3:59 AM

Big thanks to the CrossFit certification staff for great coaching and insight, and to all the participants who made the Copenhagen seminar a valuable experience that inspired me to reach new levels of fitness! All the best

Comment #43 - Posted by: Sven Isaksson at August 30, 2010 4:02 AM

random question. is there a particular reason the WODs are set up 3 on 1 off? I'm currently doing a mon-fri on, two day off for weekend recovery. just curious as to why the WODS are always set up 3-1.

Comment #44 - Posted by: Derek at August 30, 2010 4:17 AM

CrossFit sri ram ashram,India

Back Squat 3-3-3-3-3 reps

Comment #45 - Posted by: Arvind at August 30, 2010 4:18 AM



Comment #46 - Posted by: cosmo at August 30, 2010 4:21 AM

18:10 as rxd.
but seriously let's give a name to this wod. My suggestion:
" say bye, bye to your shoulders"

I was pretty afraid of doing this wod today. But than - I don't know why - I remembered the words of my BJJ coach - Augusto Frota - he said: " If you step onto that tatame you might loose. But if you don't try it, you've already lost!" thats what motivated me for todays wod and I think I won this round.

Comment #47 - Posted by: ozi at August 30, 2010 5:31 AM


13:56 Rx'd

Comment #48 - Posted by: Dan Collins at August 30, 2010 5:58 AM

Not Rx'd

1st round of TGU was with 20# bar

The rest was Rx'd


I always forget how much TGUs smoke my core.

Comment #49 - Posted by: Pokey at August 30, 2010 6:22 AM

Never done either of these exercises before. Looking forward to this one.

Comment #50 - Posted by: BK at August 30, 2010 6:26 AM

WOW. Never has so little weight been moved so little distance with so much effort.

31:45 as rx'd

Also press 1RM PR attempt, failed, made it up for it with 1x7 at 90% of 1RM (145 lbs)

Comment #51 - Posted by: Latham M/30/180 Camp Cropper at August 30, 2010 6:39 AM

Cna someone explain a Turkish Get Up to me, or direct me towards a demo video for it. I couldn't find one. Thanks

Comment #52 - Posted by: JLo12 at August 30, 2010 6:42 AM

NVM, I found a video, just had to look a bit harder.

Comment #53 - Posted by: JLo12 at August 30, 2010 6:46 AM

Greg and Lauren, I love the quotes! Keep 'em coming! Paul

Comment #54 - Posted by: Apolloswabbie at August 30, 2010 6:50 AM

Huge Thanks goes out to Speall, EC and Chuck for the Coaches' Prep Course this weekend at Atlanta CrossFit. The Coaches' Prep Course gave me (a new trainer) a much better idea of what and I how I should be looking for and fixing movement faults. Best Part: Getting a picture into the minds of Speall, Chuck and EC on how they coach, manage a group, teach beginners and work with firebreathers. Loved the class and had a great group. Suggestion: (Realizing time management is tough at a class like this) It would have been really helpful if we could have gone through other movements that we had questions on, not just the 9 fundamental movements. Maybe you could add a small group session where the attendees could ask coach other movements, too? I think that would have been extremely helpful for me.
Overall, I'd recommend this class to anyone who's new to coaching and to people looking to stand out from other trainers in their city.

Comment #55 - Posted by: Brian Buell at August 30, 2010 7:01 AM

didnt time it. trap spasm on right side.

Comment #56 - Posted by: ben at August 30, 2010 7:28 AM

5x3 Back Squats


Comment #57 - Posted by: Shane Jensen (M/22/5'11"/182) at August 30, 2010 7:42 AM

Well....that was a lot harder than I thought!

Did the presses with the bar, but am nursing a rotator strain, so they were not full ROM. Scaled the TGUs to a 16kg KB....not really the same thing, but best I could do for today. Didn't time the WOD, just wanted to get through it!

Good one!

Comment #58 - Posted by: MTR/m/170/5'8" at August 30, 2010 7:49 AM



Comment #59 - Posted by: Stretch at August 30, 2010 7:51 AM


Comment #60 - Posted by: Chesher at August 30, 2010 7:51 AM


First 7 tgu's were with the 45# bar, the rest were with a 30# bar. Sott's presses were rx'd.


Comment #61 - Posted by: ericthered at August 30, 2010 7:54 AM


29.40 as Rx'd

Need to work shoulder mobility; had a really hard time with the SOTS presses.

Did the 5x3 back squats also @ 205, 225, 245, 255, fail on last set

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #62 - Posted by: Ken "Chappy B+" at August 30, 2010 7:55 AM

As rx'd 19:55.

Comment #63 - Posted by: Ben 31/5'5"/145 at August 30, 2010 8:04 AM

When a WOD calls for doing anything, one arm at a time, then you do the Rx'd reps for each arm.

21 TGU right arm
21 TGU left arm
21 Sotts press

I'm detecting a distinct dilution of core knowledge in here today! But that's not a crime. Keep reading, keep educating. And don't think TOO hard.

(After I said all that, if it turns out that I am incorrect regarding today's rep scheme then my mouth is going to smell like foot for a week!)

Comment #64 - Posted by: Grrrrreg at August 30, 2010 8:14 AM

Comment #43 - Posted by: Derek at August 30, 2010 4:17 AM

If you can work out five days in a row, then your intensity is probably not as high as it can be. Most crossfitters neeeeeeed every rest day they get!

Comment #65 - Posted by: Cincinnatus at August 30, 2010 8:15 AM

I just want to say thanks for a great level 1 cert in Danmark this weekend. Thanks to Pad , Carl, Mads, Blair and the rest of the very cool and friendly gang of Crossfit! I start my journey now so watch out because here I come!

Swedish steel! Marcus E!

Comment #66 - Posted by: Marcus at August 30, 2010 8:20 AM

As Rx'd 25:52

Comment #67 - Posted by: thetimmy at August 30, 2010 8:23 AM


17:55 scaled #30 bar

After two years off from Crossfit (full time student) I'm back and WOW this WOD worked me over. My shoulder mobility needs work!!

Comment #68 - Posted by: Josh N at August 30, 2010 8:29 AM

Had a great time at the cert in Herndon this past weekend. For anyone looking to advance in CF this is a great place to start. Probably had the best staff possible for the event. Also, the facility at Crossfit Reston is top notch. All those who is live in NOVA are truly spoiled, lol.

Comment #69 - Posted by: sterling57 at August 30, 2010 8:38 AM

Thanks for a brilliant cert in Denmark this weekend. It was very professional, friendly, pedagogic, and motivating. Seven years at the University and I have never seen anything like it (in either of the aspect above). As soon as our box is up and running I will definitely attend more certifications courses (I want them all!).

Comment #70 - Posted by: Lasse at August 30, 2010 8:41 AM

25# bar for TGU PVC for sotts press

Comment #71 - Posted by: Josey at August 30, 2010 8:53 AM

couldn' do as rx'd...

did 25 lb DB for TGU

SOTS press as rc'd but very ugly...

I have zero flexibility. This is a first time WOD for me... hopefully improve next time.

Comment #72 - Posted by: chris at August 30, 2010 9:08 AM


SMOKED! This is the first full WOD I have completed as RX'd (newbie). I was slow but got it done! 1st set of TGU I did 21 left, 21 Right, 2nd/3rd sets 1 right, 1 left, etc.

42:14 in a 100 degree gym.

Comment #73 - Posted by: PT at August 30, 2010 9:14 AM

Great workout day. Rxd for time of 25:21.

Comment #74 - Posted by: Jerad at August 30, 2010 9:15 AM

Scaled reps to 15-9-4.
The left side was the weak point, just couldn't keep the bar stable without rest between reps, especially on 2nd & 3rd rounds. Mainly my hand got weak.

Comment #75 - Posted by: Del 27/M/1.65m/78kg at August 30, 2010 9:31 AM

Scaled reps to 21 and 15

30 mins.


Comment #76 - Posted by: SANTI at August 30, 2010 9:39 AM

Scaled to 15-12-9 reps for time, weight as Rx. Finished in about 24 minutes.

I grossly underestimated this WOD! It was a real shoulder killer. First time doing TGU's and Sotts press with a barbell.

Comment #77 - Posted by: ertai 26/5'11''/175 at August 30, 2010 9:42 AM

As Rxd for times of 12:06 & 12:35
BAF Afghanistan, 'Tim Davis' Gym

Comment #78 - Posted by: TN & MK at August 30, 2010 9:50 AM

scaled to 25#


Comment #79 - Posted by: Michael R. at August 30, 2010 10:00 AM

as rx'd - 16:58

Comment #80 - Posted by: cnc at August 30, 2010 10:03 AM

Haha, that last rep of KStar's was more like a Sotts push press. :)

Comment #81 - Posted by: Latham M/30/180 Camp Cropper at August 30, 2010 10:04 AM

28:57 rx
1st time doing TGU and Sotts Press.

Comment #82 - Posted by: gb 43/m/71"/185# at August 30, 2010 10:04 AM

30# bar for TGU's, 45# for Sotts: 10:45

Comment #83 - Posted by: BillB at August 30, 2010 10:06 AM

Back Squat, 5-3-1+

235 x 5
265 x 3
295 x 7

WOD, rx'd


tough one on the shoulders!

Comment #84 - Posted by: jay 26/5'10"/165 at August 30, 2010 10:08 AM

Totally legit workout. The Sots press were interesting but i absolutely loved it.

Back Squats:135 - 7/185 - 5/225 - 5/ 2x 315 - 3
WOD Rx: 11:41

Comment #85 - Posted by: VInce at August 30, 2010 10:16 AM

#63 grrrrreg see # 25 Tony Budding. I'm sure you can find mouth wash on sale at target. Never resist the opportunity to not post, especially if the answer is already posted by HQ.

23:36 as rx'd

First time doing Sotts presses, they became easier as I got used to them. Sets of 10 and 9 in last 2 rounds.

Shoulders are fried from TGU's

21 7:29/3:07
15 6:47/1:58
9 3:34/:39

Comment #86 - Posted by: Jim D. 49/m/165/5'11" at August 30, 2010 10:17 AM

18:54 with 25 lb. bar

Comment #87 - Posted by: SB at August 30, 2010 10:38 AM

20# bar
Sotts press

Comment #88 - Posted by: dingrr 51/m/165 at August 30, 2010 10:40 AM

quick question... I did the WOD counting 1 TGU as going up and all the way back down. Is this the right way to count it or do some people consider just standing up as 1 repetition?

Comment #89 - Posted by: ACH at August 30, 2010 10:41 AM

34:40 as rx'd

Comment #90 - Posted by: Linwood Wright at August 30, 2010 10:56 AM

20 lb. dumb bell for TGU
25 lb. barbell for Scotts press


Comment #91 - Posted by: The Anaconda at August 30, 2010 10:57 AM

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

time 18:17

It was fun, Shoulders were wrecked.

First set of TGU's were awkward, I didn't even try one or the sotts press. I just warmed up and started with it. First set of presses were awkward, I broke at 11reps I think, for a 321go.

Second round better on buth, I really got the hang for the presses the second round. broke once.
last round was funny. non stop but it took my 3 trys to get off the floor on the 9th rep. Shoulder was done and I couldn't balance it.
presses were the best on last round. fast and unbroken.

Alot of my TGUs were controlled crashes coming down. But it was good.

I don't know how my time will stack up, but I know the weighted situps in the morning was a help today.

Comment #92 - Posted by: NikNichols42yo 5'7'' 165lbs at August 30, 2010 11:01 AM

25# kettle bell, 45# barbell


Comment #93 - Posted by: esztanyo at August 30, 2010 11:01 AM

It said to switch every rep, not split it up. No it isn't speed effective, but it IS what is called for.

Comment 86, one turkish get up is all the way up all the way down. The reps starts on your back and ends on your back, THEN switch hands.

Comment #94 - Posted by: NikNichols42yo 5'7'' 165lbs at August 30, 2010 11:03 AM


That was a lot harder than I thought it would be! The sotts presses are killer! I'm only strong enough to do a few of them, so I had to scale to standing shoulder presses with the bar behind my neck.


Comment #95 - Posted by: Eric E at August 30, 2010 11:05 AM

As Rxd
Sotts press' were uuuugly

Comment #96 - Posted by: Jonblaze at August 30, 2010 11:14 AM

If ever there were a WOD in need of a demo video!!! Oh well, it's not like I'll be able to do this as rx'd anyway. Will probably do the TGU's with 35lb dumbell. The Scots Presses are a different matter altogether. I'll try my best but guessing I'll have to sub something like db push presses in the end. We shall see...

Gonna have to rock two-a-days for a week now to get caught up on the mainsite WODs. Had a great vacation but cruiseships are not the best place to get WODs done. Good news was they had a rower so did a lot of Tabata intervals on that. Other passengers in the fitness center kept looking up from their magazines to see who the crazy guy was grunting and almost puking. That's why I love CrossFit!

Comment #97 - Posted by: hypnotodd m/36/5'8"/158 at August 30, 2010 11:21 AM

13:34-that was awesome

Comment #98 - Posted by: mike d 148 5'7" 35 at August 30, 2010 11:26 AM

15lb barbell


Comment #99 - Posted by: brittk at August 30, 2010 11:38 AM

Huge shout out to Front Range Crossfit for putting on an excellent competition this past weekend, The Colorado Open. Great programming and tightly executed. A testament to proper CF programming, I was able to compete in some movements I have never done before (don't have tire or a C2 at the house), and not do half bad. Some real beasts showed up, that's for sure! Will def be back next year.

Comment #100 - Posted by: DenverDanimal at August 30, 2010 11:50 AM


Shoulders too tight for Sotts press. Wasn't pretty, but did all turkish get-ups.

Comment #101 - Posted by: Matt M. at August 30, 2010 11:55 AM

Warm-up: 15 min bike

CFWU x 3

WOD: 21-15-9

1. Turkish Get-up (21 x 45lb, 15 x 30lb, 9 x 30lb)
2. Sotts Press

Tough workout, had to scale get-ups after the first set.



Comment #102 - Posted by: Dean at August 30, 2010 11:59 AM


I used a 25# kettlebell for the Turkish Get-ups and a broom handle for the Sotts presses. I did 45 Turkish get-ups total... 23 on my right side and 22 on my left.


Sotts presses are very awkward but they did loosen up my shoulders... for now, anyway. Tomorrow they'll be stiff and sore.

Comment #103 - Posted by: JuliePlatt at August 30, 2010 12:25 PM

so is it 42 or 21 combined for the first TGU round??

did 42 :)

time 42:34

Comment #104 - Posted by: alex at August 30, 2010 12:26 PM

People are making this too complicated!!

21-15-9 - 45# BARBELL
Turkish Get-up, alternating arms
Sotts Press

Barbell right hand - turkish get-up (and back down!) Thats 1.
barbell right hand - turkish get-up and back down. Thats 2.
repeat until you reach 21.
Now 21 Sotts press - this is a 2-arm behind the neck press, in the squat position. Rack as if for a back squat, get into the down squat position and then press up, essentially to the catch position of the snatch. Do 21, not 105.

Now 15 reps of each following the same procedure.
Now 9 reps.
Stop the clock and record the time here.

Comment #105 - Posted by: Nathan K at August 30, 2010 12:38 PM


Comment #106 - Posted by: mrd m/26/5'10"/200 at August 30, 2010 12:39 PM

used a 45# DB and probably made it harder on myself by not reading the workout faster enough and doing 21,15,9 of right arm followed by left with NO sots press...oops!


Comment #107 - Posted by: Rich at August 30, 2010 12:40 PM

had to mess it up and put right hand in the second line! Correction:

People are making this too complicated!!

21-15-9 - 45# BARBELL
Turkish Get-up, alternating arms
Sotts Press

Barbell right hand - turkish get-up (and back down!) Thats 1.
barbell left hand - turkish get-up and back down. Thats 2.
repeat until you reach 21.
Now 21 Sotts press - this is a 2-arm behind the neck press, in the squat position. Rack as if for a back squat, get into the down squat position and then press up, essentially to the catch position of the snatch. Do 21, not 105.

Now 15 reps of each following the same procedure.
Now 9 reps.
Stop the clock and record the time here.

Comment #108 - Posted by: Nathan K at August 30, 2010 12:40 PM


Back after a week off

Rx'd 12:17

not as hard as i thought it would be, though i still hate turkish get-ups

Comment #109 - Posted by: Focker - Crossfit Taranis at August 30, 2010 12:51 PM

#83 JimD
Thank you for the condescension. My post was friendly, self-effacing even. But you really put me in my place! You are just what our community needs!

Comment #110 - Posted by: Grrrrreg at August 30, 2010 12:53 PM

only had 15kg bars at the gym today. Had the option of putting two 10kg plates on it to equal 35kg.
Decided to go with the 15kg bar.
Still pretty hard.


Comment #111 - Posted by: Ian at August 30, 2010 12:58 PM


Comment #112 - Posted by: gepeto at August 30, 2010 1:00 PM

D & W @ home
35#KB TGU's

25# DB TGUs

Comment #113 - Posted by: waderpro D m/48 W f/45 at August 30, 2010 1:05 PM


Made up yesterday's back squat, 5 X 3.


Kevin/Doug did today's CF football WOD.

Comment #114 - Posted by: Kevin C. at August 30, 2010 1:10 PM


Comment #115 - Posted by: albino at August 30, 2010 1:12 PM

as rx'ed

Never heard of sots presses before, when the shoulder pain subsides I should know if I like them or not...

Comment #116 - Posted by: Colin, 24/M/170/5'9" at August 30, 2010 1:14 PM

As rx'd
Felt pretty good. Shoulders fried and still a little sore from SDHP

Comment #117 - Posted by: justaman - liberty, sc at August 30, 2010 1:21 PM


As Rx'd:
25:26 shoulders are on fire. I loved the sott's press and had no trouble with those but the tgu's killed me.

Comment #118 - Posted by: upstatesooner at August 30, 2010 1:21 PM

Grrrrreg I detect a dilution of humour from you. Mouthwash recommended for foot on mouth was funny as hell! And you need some, big time......

20kg bar - 26:18m

Comment #119 - Posted by: Dave at August 30, 2010 1:23 PM

Rx 19:23


Comment #120 - Posted by: Graynub at August 30, 2010 1:36 PM


25# for Turkish "Get-Me-Ups" and Sotts Press.

TIME: 16:07

Comment #121 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at August 30, 2010 1:49 PM


17:20 as rx

Comment #122 - Posted by: jnel at August 30, 2010 1:49 PM


TGU with 45# db

Comment #123 - Posted by: Matthew at August 30, 2010 1:56 PM

Yes, Dave, and had he left it at the mouthwash comment I would have indeed perceived it as good humor. But the additional editorial where he attempts to censor me seemed a bit antisocial. Shall I just chalk this up as a typical case of misunderstood internet sarcasm? I hope so because I luffs you all!

13:58 Rx


Comment #124 - Posted by: Grrrrreg at August 30, 2010 1:57 PM

as rx'd 15:11


great workout!

Comment #125 - Posted by: Nathan at August 30, 2010 2:00 PM

as rx'd 15:11


Great workout... as Kim said "holy shoulders"!!!

Comment #126 - Posted by: Nathan at August 30, 2010 2:01 PM

Rx'd - 34:37

Comment #127 - Posted by: ArcLite M/35/69"/163 at August 30, 2010 2:03 PM


As Rx'd 20:39

Comment #128 - Posted by: Alan at August 30, 2010 2:06 PM

8 minutes flat

Comment #129 - Posted by: Troy at August 30, 2010 2:06 PM

8 minutes flat!

Comment #130 - Posted by: Troy at August 30, 2010 2:07 PM

14:37 rx'd

Comment #131 - Posted by: Nickosaurus at August 30, 2010 2:11 PM

This is my first WOD ever. 5'8"/185/28 male. 29:20. After doing my 5/3/1 press workout. Talk about being hungry afterwards. :)

Comment #132 - Posted by: Thomas at August 30, 2010 2:14 PM

As Rx'd 24.20

Comment #133 - Posted by: Stupot at August 30, 2010 2:17 PM

28:58 Rx'd, tough!

Dropped the bar more than once!

Comment #134 - Posted by: james.patrick [M/48/66"/135] at August 30, 2010 2:24 PM


27lb bar


Comment #135 - Posted by: Jeff H at August 30, 2010 2:39 PM

Didn't take me long, but very different, definitely liked it!

Comment #136 - Posted by: Jeremy Drenning at August 30, 2010 2:57 PM

Rx'd 16:32

TGU's felt much better than last time. After doing the workout I really appreciated the heavy presses in the video.

Comment #137 - Posted by: Josiah Ertz at August 30, 2010 3:01 PM

13:58 Rx


Comment #138 - Posted by: Grrrrreg at August 30, 2010 3:02 PM

26:47. Last 9 was with a 33# bar.

Comment #139 - Posted by: allie 26.2CF at August 30, 2010 3:04 PM

12:00 as Rx'd.

Knees are raw, shoulders are tired, but the heart is strong!


Comment #140 - Posted by: Dan Blackmon (M/36/5'10"/175lb) at August 30, 2010 3:06 PM

As Rx 16:20
That nasty bitch needs a name.

Comment #141 - Posted by: Spelhaug52 at August 30, 2010 3:07 PM

As Rx'd

Comment #142 - Posted by: LT TILL at August 30, 2010 3:07 PM

45# barbell ohs left hand _ 21_15_9
45# barbell ohs rr hand _ 21_15_9
Sorts press _ 21_15_9


Comment #143 - Posted by: controlfreak at August 30, 2010 3:12 PM

what is a Sot press? can't find it anywhere

Comment #144 - Posted by: Dave at August 30, 2010 3:33 PM

27:56 rx'd
What kind of sadistic....

Comment #145 - Posted by: Phil C 49/160 at August 30, 2010 3:34 PM

15lb dumbell for tgus
15lb barbelll for sp
... today affirmed my choice in playing basketball (short burstsof powerful explosions) and NOT gymnastics, or any thing that requires balance and/or gracefullness.

Comment #146 - Posted by: em :) at August 30, 2010 3:34 PM


W/U: ROM exercises, 20x; K-Star MobWOD no.8.

As Rx: 18:56.

C/D: two hand bar hang, 30 sec.

TGU rep began and ended w/barbell on the floor. Squat on Sots press prob could have been a little lower.

Very happy with my TGU form. I think this is the first time I did them using a barbell and anticipated balance issues. But they were all pretty smooth up and down. First time doing the Sots press. K-Star's mobility WOD really helped with this one. This was a lot of fun.

Comment #147 - Posted by: rjf (Since 07-20-07. WOD no. 854) at August 30, 2010 3:45 PM


Comment #148 - Posted by: Jesse Emers 25/m/200lb at August 30, 2010 3:46 PM

16:20 as RX'D

Down 50+ since June 1!

Comment #149 - Posted by: ALX at August 30, 2010 3:47 PM

23:55 Rx. Never felt shoulder fatigue like that before....

Comment #150 - Posted by: Jim at August 30, 2010 4:00 PM


DL: 3x3
315-335-345 (PR)

As Rx'd:


That was a lot harder than I expected but really fun. That was shoulder burn and a half. I also started doing my DL's with a 1 second hand open at the bottom to challenge my grip more. I find I'm getting a ton more out of the exercise.

Comment #151 - Posted by: Jordan D. at August 30, 2010 4:06 PM

Scaled to a 20 lbs. dbell and 25 lbs. bar- 17:26

Comment #152 - Posted by: Thinlizzie at August 30, 2010 4:20 PM

11-9-6 reps with 75 pound barbell, alternating right/left arms; 21-15-9 sots press 75 pounds.

42 minutes

Comment #153 - Posted by: sean peters at August 30, 2010 4:23 PM


Subbed 45# dumbbell for TGUs. My gym has limited space and I didn't want to chance smashing into anything with the barbell.

Sots press are a great shoulder opener.

Thanks Lauren, Coach, Tony, and the rest of HQ staff!

Comment #154 - Posted by: Ronnieboy at August 30, 2010 4:26 PM

Round 1 Rx'd
Rounds 2 & 3 w/35# KB for TGU's, 45# bar for sotts press


Heavy suck factor

Comment #155 - Posted by: Benny M/41/74"/225 at August 30, 2010 4:28 PM

24.20 as rxed

Comment #156 - Posted by: Kyle A. at August 30, 2010 4:29 PM

Back Squat 3-3-3-3-3
225-230-230-230-230 total=3435

scaled to 30 lb bar after 21 TGUs and 2 Sotts Presses

Comment #157 - Posted by: quinn McCutchen M/40/146/5'10" at August 30, 2010 4:38 PM

Correction: scratch the 20:23... time was apparently slower, can't remember excatlly.. do know it was under 30 min.

Comment #158 - Posted by: em :) at August 30, 2010 4:39 PM


I sure didn't expect this one to take that long. The TGUs started getting pretty grueling after the first dozen or so, and I ended up in a great disgusting puddle of sweat by the end. Good workout. Love doing new movements.

Comment #159 - Posted by: Alton 30yo, 5'11", 175lbs at August 30, 2010 4:40 PM

Let's be honest, a lot of people have thought about it... Anyone know of somebody that juiced with x fit. I've had crossfit as my primary means of working out for the last three years and reults are crazy. Just think supplementing steroids with c fit would yield insane results. Any thoughts?

Comment #160 - Posted by: Xb at August 30, 2010 4:44 PM


Sub 45lb db for TGU
Sub broomstick for Sots


ROM in shoulders is weak. Need to work on this.

Comment #161 - Posted by: LMD_Mike at August 30, 2010 4:46 PM

As Rx'd 20:56

Comment #162 - Posted by: Jason Crocker at August 30, 2010 4:57 PM

What a great weekend at Calgary Crossfit for the Level 1 Certification Course with Nadia, Stephane, Joe and Eric. Great Experience in learning, developing skills and understanding how to learn more from within the Crossfit Community. The Second Time working with Stephane as he was with Coach Burgener for an Oly Certification in Edmonton. Keep up the great work, thanks for all the help.

Comment #163 - Posted by: John Calgary M/49/192 at August 30, 2010 5:00 PM

As rx'd:


I thought I had learned, when workouts looks easy that's when I need to be afraid...

Comment #164 - Posted by: Arthur M/35/5'11"/185 at August 30, 2010 5:11 PM


40# KB - TGU's
~30# bar - sots press

Never done either of these so I subbed the KB for TGU's. Shoulders are a huge weak point for me so I dropped the weight on Sots press too.

To increase my shoulder strength, what would you guys/girls recommend as something I can do say 3x per week. Or More if need be? thanks

Comment #165 - Posted by: WJC at August 30, 2010 5:21 PM

Forgot to add time to above post - 19:56

Comment #166 - Posted by: WJC at August 30, 2010 5:22 PM

as rx'd
This WOD was tough.
TGU- This is only the second time I have done these, so a bit shaky. My right arm has them down, but my left definitely was the factor that killed my time.
SP-This was not that bad. My OHS is still not the best, so my form on these was a little wack, especially towards the end.

Comment #167 - Posted by: magnus 24/5'8"/160 at August 30, 2010 5:23 PM

2010-08-30: 12:48. Rnds@6:03,4:20,2:24. Did not do 21 each side, thought alternating meant one than the other total of 21,15,9. Should have known, probably still be there.

Comment #168 - Posted by: gs at August 30, 2010 5:29 PM

1 Day behind on WOD's

Back Squat

4)205# (Did 2.5 reps then FAILED)
5)200# PR!!!
6)205# PR!!!

"PR" was my 1-rep-MAX Back-Squat...

VERY pleased =)

Comment #169 - Posted by: Suzanne Traitz F/39yrs/5'4"/140lbs at August 30, 2010 5:36 PM



Kinda slacked on the set of 15


Comment #170 - Posted by: Brett Bartlett at August 30, 2010 5:46 PM



as rx'd

Comment #171 - Posted by: pino at August 30, 2010 5:49 PM


As Rx'd

My very first time doing both exercises. Hard but it was fantastic!

Comment #172 - Posted by: Keith M at August 30, 2010 5:49 PM

3rnds of:
Bench 225x5,4,5
Strict Chins 10,10,12
Situps w/ 20#ball:15,15,15

then WOD (no practice TGU's or Sots press)
21-15-9, 45#Bar

15:12 rx'd

TGU started really slow, first set of presses was a joke due to lack of coordination (first time doing Sots press)

then shoulder mobility WOD


Comment #173 - Posted by: brian p at August 30, 2010 5:52 PM

28 min did 42, 30, 18 with Scott presses integrated into the get-up. started with 25, then 15, ended with 10# db.

Comment #174 - Posted by: greg 6'3"/214/38 at August 30, 2010 5:53 PM


as rx'd

Comment #175 - Posted by: JimL at August 30, 2010 6:02 PM

just doing 1 warmup rep of TGU and Sots press hurt my shoulders, so switched to CF Football

2x10 BS 150lbs w/ 45 secs. rest in between
3 rds. max reps 150lb BP, max reps strict pullups, 15 reps 20lb WB situps
BP 12, 9, 9
PU 24, 22, 20

Since max reps strict pullups never happen on the mainpage, I probably haven't done them since my teens. It was fun to see how many were possible. Thanks Kevin.

Comment #176 - Posted by: mas 53/M/155 at August 30, 2010 6:06 PM

32yo M 175lb 5’10”
CFWU x 3, 3 HSPU to 3” stack, 5 pull ups, 5 ring dips per round
Turkish get up 10 lbs x 6 20lbs x 4 30lbs x 2
Sotts press stick

30lb dumbbell Turkish get ups
pvc Sotts press
Foam roll after

Comment #177 - Posted by: Sesoku at August 30, 2010 6:09 PM

~20, 1 pood KB/45lb barbell

Comment #178 - Posted by: Ajax at August 30, 2010 6:10 PM



Comment #179 - Posted by: Dan D. at August 30, 2010 6:10 PM

The Level I Cert at CrossFit Ethos was phenomenal! I loved it and highly recommend it. It was my first time ever stepping into a box as we do the main site WODs on our own (AKA I was nervous as hell). We got a ton of encouragement and affirmations that we're doing things right and some constructive feedback as well. The coaches were informative and fun!

I'm pissed at my Fran performance & not being able to do a pull-up to save my life (stage fright perhaps?). I might kick her ass later this week for good measure.

Thanks for an amazing weekend!

Comment #180 - Posted by: Kelsa D at August 30, 2010 6:10 PM


As Rx'd 16:18

Comment #181 - Posted by: William Hewitt at August 30, 2010 6:12 PM

1 month Post Op rotator cuff debridement
physical therapy

Comment #182 - Posted by: Pete In Sun City at August 30, 2010 6:15 PM

Big thank you to all of the trainers at Crossfit Reston. What a great weekend!! Really noticed the valuable lessons in my training today. You guys rock!!!

Comment #183 - Posted by: Sandy at August 30, 2010 6:23 PM

RX'd 11:16

Comment #184 - Posted by: Brenden Loyer at August 30, 2010 6:24 PM

Thanks to Matt, Steve and the coaching team from the level 1 cert at Crossfit Effects in Sydney. It was an amazing weekend and i can't believe a broomstick could hurt so bad lol. I can't wait to pass on everything I learnt and spread the CrossFit message. Thanks heaps. Andrew M

Comment #185 - Posted by: Andrew Macdonald at August 30, 2010 6:26 PM

that was fun!

26min as rx'd and sloppy, slipping in pool of sweet for the last bunch of TGU

Comment #186 - Posted by: nathan 31/5'9"/160lbs at August 30, 2010 6:30 PM

Man, that was a long, soul searching set of 21 get-ups at the beginning. The new skill of the day was catching the bar with the other hand as I got back down each time, in the reverse order of movements. Just as my back hit the ground, I had to be sure the bar didn't come down like a knife blade and split me lengthwise.

The Sotts presses were better than I had feared. Nice lifts on that video, K-Star.

17:52 for the Mrs., who used a 10 pound plate and a long two by four ,repectively.

Comment #187 - Posted by: TRN III at August 30, 2010 6:39 PM

Male, 38 yo, 154#, 68"

Modified, 20# db for Turk get ups,
Used 45# db for Sotts
Time 14:30

Comment #188 - Posted by: Karl at August 30, 2010 6:47 PM


70 jumping jack
10 Dips

Press x5
45 89 111 122 128

Turkish get up 20# KB (total for both arms, one arm did more than other due to odd number)
45# sots press

Comment #189 - Posted by: slowweak at August 30, 2010 6:50 PM

as rx'd

Comment #190 - Posted by: Jon-David at August 30, 2010 6:52 PM

as rx'd
TGUs much harder with the barbell then the KB.

Comment #191 - Posted by: malafronte (30/m/145/Ft Hood) at August 30, 2010 6:57 PM

This looks like a fun one for sure :) I did some Bikram yoga today, I'll get after this wod laters.

Comment #192 - Posted by: José Riesco III at August 30, 2010 7:06 PM

26:26. I used 25lb dumbells. For the TGU I did the requested rep with each arm. For instance 21 with left and 21 with right alternating (1 left then 1 right).

Not sure if this was correct but was a good work out for me.

Comment #193 - Posted by: Joshua at August 30, 2010 7:06 PM

SUB 30# tg
SUB 40# sp


Comment #194 - Posted by: Ticotexas M/40/69/150 at August 30, 2010 7:09 PM

35# straight curl bar. 17:15

Comment #195 - Posted by: Libbie at August 30, 2010 7:22 PM

Well.. I need to work on my TGUs

59/M/202 - Subbed 35lb KB ( I'd still be doin' them if I had to balance a bar on the TGUs) and 33lb bar - 40:06

Comment #196 - Posted by: Dave and Belinda at August 30, 2010 7:25 PM


Comment #197 - Posted by: JDisch at August 30, 2010 7:33 PM

Big thanks to Stephan, Joe, Nadia & Eric at CF Calgary. You really instilled a passion for movement and helping others. Eric you really inspired me to get better and pass this great program on.

Comment #198 - Posted by: Drewzy at August 30, 2010 7:36 PM

as rx'd


Comment #199 - Posted by: JackM at August 30, 2010 7:45 PM


11:32, flew thru sotts, but tgu's were tougher than I thought they'd be.

Comment #200 - Posted by: amped 36/M/195/6' at August 30, 2010 8:02 PM

mas-you are welcome. I knew you would crush me on those pull-ups. Nice job!!

Comment #201 - Posted by: Kevin C. at August 30, 2010 8:04 PM

A big thanks to Stephane, Joe, Eric and Nadia for putting on a fantastic CrossFit Level 1 Cert in Calgary this past weekend. What an amazing experience to learn from a group of people with so much knowledge and passion for CrossFit. I'm truly inspired to take may training, coaching and learning to a whole new level. Thanks everyone, see you at some of the other certs I will be attending. All the best!!!



Comment #202 - Posted by: Evan Perry at August 30, 2010 8:07 PM

24 / M / 5'9" / 137lbs

21-15-9 reps of
Band assisted handstand push-ups
Strict pull-ups


Six minutes faster than last time with the same scaling.

Yeesh. I may have to skip the last cycle to catch up to the site.

Comment #203 - Posted by: BC at August 30, 2010 8:26 PM

Made up yesterday's squats then

as Rx'd


Comment #204 - Posted by: tdhalls at August 30, 2010 8:39 PM

31min 25 pounds bar both sotts and tgu

Comment #205 - Posted by: RGD at August 30, 2010 8:47 PM

#35 bar
Bar got so sweaty from the sotts. Gripping for the TGU's was interesting. Great WOD.

Comment #206 - Posted by: Ty Zimmermann at August 30, 2010 8:54 PM

19:38 rx'd

Comment #207 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at August 30, 2010 8:59 PM

as rxd 16:37
The TGUs weren't bad, I probably got good rest fumbling the bar hand to hand. I was not properly warmed up for the sots press. Could only do 3 in a row on the first round but finished the last 9 unbroken.

Comment #208 - Posted by: Chewuch Jeff 36/5'9"/190 at August 30, 2010 9:10 PM

27:00, 22 lbs

Comment #209 - Posted by: rawhide at August 30, 2010 9:54 PM


alternated 35# and 45# turkish get-ups as necessary. rx'ed

Comment #210 - Posted by: Jeremy H at August 30, 2010 10:00 PM

im not that good at turkish get ups so scale own wod 3 rounds for time of 10 turkish get ups 40 lb dumbell and scots press


Comment #211 - Posted by: Castillo at August 30, 2010 10:11 PM


as rx'd 16'14"

tried out 65# and 75# once each hand

Comment #212 - Posted by: Tim 33/5' 10/ 165 at August 30, 2010 10:54 PM

about 22 min. 50# kb, 65# barbell

Comment #213 - Posted by: James Cebedo at August 30, 2010 10:56 PM


I worked on the Sotts last night and realised that both exercises are incredibly technical, so I decided to do the WOD this morning at home, with equipment I had lying around.

For the TGU I used my 50lbs KB. After 4 of those I was having visions of my head being burst like a watermelon against the brick patio.

For the Sotts press I used a broom stick. With a history of shoulder issues, I wanted to err on the safe of caution with this movement. I was right.

Total time: 21:13 (50lbs KB, and Broom stick)

Comment #214 - Posted by: BTS at August 30, 2010 11:02 PM


Comment #215 - Posted by: TOmO/44/M/200 at August 31, 2010 2:46 AM

That was so much fun!! Only have a 20# bar, & a very low ceiling. The TGU's were easy but the Sotts were nott (haha) just cuz of flexibility.

Comment #216 - Posted by: MDMelissa 46/5'4"/116? at August 31, 2010 4:17 AM



I stopped the clock at 30 minutes after 21 TGUs and Sotts, and 11 TGUs. Talk about goats, this one was a goat rodeo.

More better faster

Comment #217 - Posted by: Marty at August 31, 2010 4:23 AM


Comment #218 - Posted by: roh at August 31, 2010 4:54 AM


19:40 as Rx'd

Comment #219 - Posted by: Marco at August 31, 2010 5:34 AM

As rx'd reps except with get ups with 45# Dumbbell


didn't feel like smashing myself in the head with a barbell with the get ups. Still way tough

Comment #220 - Posted by: Bells 37/6"1"/195 at August 31, 2010 5:43 AM

cfwu x1

as rx'd. weaker on left side bc of susprcted pinched nerve from neck injury.


Comment #221 - Posted by: Adam W at August 31, 2010 6:08 AM


I'm proud to say I "half RXed" this one.
TGU w/ #20 DB
Sots Press #45 Bar was pretty brutal. I was happy I could hang with the boys on the sots press weight.

Comment #222 - Posted by: Robyn at August 31, 2010 7:55 AM

21 minutes but I think I cheated on the TGUs. Are you allowed to use the hand that is not holding the weight, putting it on the ground for stability and support? I'm guessing not, so my time might not be valid.

I'm happy that I was able to do this (even though I may have cheated) without shoulder pain. It still was a great workout. I've had shoulder surgery to repair recurring shoulder dislocation, and was worried about this one. This was a great one to do at the local gym, got lots of great looks.

Comment #223 - Posted by: Matt Johnson (m/30/6'3"/215) at August 31, 2010 8:01 AM

rough one 45# TGU, 35# sotts press 36:53
played with TGU post wod got 90# bar. Something to work on

Comment #224 - Posted by: Rawlings at August 31, 2010 8:20 AM


I did this within my power rack to;
- prevent against a dull guillotine
- assist in the alternation

It had a side effect; if I was wavering on form and the bar hit the rack it caused an immediate change of direction... hard to recover from but a good workout as it caused me to REALLY concentrate on form.

Comment #225 - Posted by: coyo at August 31, 2010 8:22 AM

scaled reps

Horrible form on both...


Comment #226 - Posted by: ferb44 at August 31, 2010 8:25 AM

rx'd 24:48

Comment #227 - Posted by: DOPP at August 31, 2010 8:28 AM

Great cert in Calgary, Learned alot, i beleave more time should be spent on techn. classes. we were rushed sometimes but with the amazing staff we had i beleave we got what we needed but still would have liked more hands on. kettle bell should be introduced but not enough time. i just beleave the time scheduel should be bmanaged better. i had read everything about the white board lessons, if everyone would read the 115 pages of the prep book and we would spend less time on that and then more hands on work instead i beleave it would be more benificial. but thx to the staff u guys were a great inspiration for all of us. Crossfit is a way of life not only a workout just as my job in the military is. CROSSFIT U COMPLETE ME!

Comment #228 - Posted by: felix charette at August 31, 2010 8:34 AM

11-9-6 with 75 lb. barbell-Right/Left;21,15,9 sots. 39:43

Comment #229 - Posted by: cody h at August 31, 2010 8:34 AM

18:10 as rx'd.

Still taking it slow these days so lots of walking around between movements. Wasn't getting gassed at all, just localized muscular fatigue. First set of Sots Press very very slow and I was actually worried that I was risking an injury but I was much more efficient in the last 2 rounds and did the 15 unbroken. There is a little bounce at the bottom of that movement for me and I'm not sure if that is okay or not. I'm really weak there, regardless, so I was glad to give this WOD a whirl. Did it a day late at my firehall.

Some crazy fast times out there, nicely done.

Comment #230 - Posted by: gaucoin at August 31, 2010 8:50 AM

22:19 as prescripted.

Comment #231 - Posted by: Jongb at August 31, 2010 9:29 AM

Each side counted as one: 27:13

Comment #232 - Posted by: Ukkrew at August 31, 2010 9:40 AM

15:46 rx'd

Comment #233 - Posted by: m/45/200/69" chris bham at August 31, 2010 9:40 AM

used 25 lbs dumbbell instead of barbell for TGU's, used 45 lbs barbell for sots press. Did 2 rounds of 21-15-9 to make up for it, all in about 45 mins

Comment #234 - Posted by: skrofl at August 31, 2010 9:57 AM

I attended a Coaches Prep course in Atlanta. It was outstanding. Really good information. I can't speak highly enough about the course or the CFHQ trainers. They are great.

Comment #235 - Posted by: Tom M. at August 31, 2010 10:25 AM

34:24 rx'd

Comment #236 - Posted by: GU997 M/41/185/5'10" at August 31, 2010 10:27 AM

31:24 as rx'd.

can't get in squat position without heels coming up. hard to balance and do sotts press. turkish getups were way harder than i expected. back feeling it this am.

Comment #237 - Posted by: mtvet/45/6'/211 at August 31, 2010 10:38 AM

18:44 as Rx'd

Comment #238 - Posted by: Jette 41/M/5'11"/175 at August 31, 2010 10:40 AM

Harold - 12:11
Justina - 14:21 (12lb bar)
Paul - 14:22
Derek - 19:30
Erik - 21:01
Gunnar - 21:14
Krysten - 21:15 (12lb bar, 30lb with Sots)
Jen - 22:16
Brad - 23:28
Chris - 23:41
Dash - 27:59 (20lb, 15-12-9 instead)

Comment #239 - Posted by: Harold West at August 31, 2010 10:48 AM

Correcting my earlier post. I realized that I did not do the TGU's as rx'd; did not go back down with the barbell.


as rx'd 16'14"

tried out 65# and 75# once each hand

Comment #212 - Posted by: Tim 33/5' 10/ 165 at August 30, 2010 10:54 PM

Comment #240 - Posted by: Tim 33/5'10/165 at August 31, 2010 11:13 AM

31 Aug. around 15 minutes

20 lb barbell, then last set 10 lb dumbell
way harder than at first it looked. Had to break up sets.

Comment #241 - Posted by: Slugger 6 at August 31, 2010 11:15 AM


Comment #242 - Posted by: Repto M/40/5'11''/225 at August 31, 2010 11:33 AM

I'd love to see vid of Rory McKernan doing this wod. I busted out a relatively fast time, but Rory cut my time in HALF. He must have been literally bouncing off the floor.

Comment #243 - Posted by: Grrrrreg at August 31, 2010 11:37 AM

Spirit of Crossfit: Mikko Salo

Comment #244 - Posted by: Collard at August 31, 2010 11:58 AM

As rx'd, 19:29.

Tough, but fun WOD. Both of these were hard at first, but seemed to get easier over time. The round of 21 itself took 10 minutes. TGUs were mostly unbroken but slow. Sots presses were tough - did them: 5-5-5-6 / 7-5-3 / 7-2. Was fighting really hard to stay back in the squat. Drenched by the end.

WOD 140 of 200 as rx'd in 2010

Comment #245 - Posted by: Mel/37m/5'10"/175 at August 31, 2010 12:32 PM

very hard, but cool wod

back squats first then wod modified to 20-14-8 reps, 17:19

Comment #246 - Posted by: Dan 37m/5'8"/150 at August 31, 2010 1:32 PM


as Rx'd:19:54

Comment #247 - Posted by: Matt Laney at August 31, 2010 2:14 PM

not as rxed used dumbells for gtus


Comment #248 - Posted by: Kevin McClellan 49/M/195 at August 31, 2010 2:42 PM


Not as rx'd - used 1.5pd KB for TGUs


Comment #249 - Posted by: Chas at August 31, 2010 3:13 PM

Scaled to a #35 DB for TGUs
Sots presses as Rx'd.


Tough WOD.

Comment #250 - Posted by: Tim_48_5-11_198 at August 31, 2010 3:21 PM

16:45 rx'd

Comment #251 - Posted by: B-Mo M/6'/197/33 at August 31, 2010 3:36 PM

my first time doing Sots press, i like it!
Did Sots Press Max: in kg: 30x5, 40x3, 50x1
Deadlift: in kg: 100x5, 140x5, 170x5, 190x1, 200x1 PR!
WOD as rxd: 9:45
good one!


Comment #252 - Posted by: AJ at August 31, 2010 3:43 PM

as rx'd 19:51

started/ended each TGU round with the right hand

Thanks, great wod

Comment #253 - Posted by: mikeyb m/49/176 at August 31, 2010 3:49 PM

Subbed 45 DB for barbell on the TGU

Comment #254 - Posted by: Matthew Burritt at August 31, 2010 4:08 PM


Scaled to:
21 30# bar bell TGU
21 20# bar ball sots press
15 30# bar bell TGU
15 20# bar bell sots press
9 30# bar bell TGU
9 30# bar bell sots press


Never done these two movements before...both shoulders feel like they've been raped!

Comment #255 - Posted by: Bill Gibson at August 31, 2010 4:41 PM

Jeff @ work
With Turkish get downs.

Comment #256 - Posted by: Jeff & Charity @ CF Snohomish at August 31, 2010 4:51 PM



last set of tgu's with the barbell were a bit scary as the bar was wobbling all over the place.

Comment #257 - Posted by: mike from NJ at August 31, 2010 6:01 PM

40:04 rx

i don't think i've ever been so disappointed in myself. i should have done it with less weight but i let my pride get in the way. the press' were very difficult to do more than 2 or 3 without losing balance, haha

Comment #258 - Posted by: Raph at August 31, 2010 6:17 PM

bike to the gym. 1/2 mile run. CFWU x 2 minus pull ups.

subbed 45lb DB because this is only my second time doing TGUs and I was sort of limited, spacewise. Sots press first as Rx'd with 45lb bar. TGUs had my shoulders trembling by the end. a good feeling.


Comment #259 - Posted by: mr. blue at August 31, 2010 6:47 PM

as rx'd 18:32

Comment #260 - Posted by: kyle den Bak at August 31, 2010 7:03 PM

as rx'd 18:32

Comment #261 - Posted by: kyle den Bak at August 31, 2010 7:03 PM


as RXd


I think I can add this to things I am weak at and need to work on!

Comment #262 - Posted by: Eric-Clint, Texas at August 31, 2010 7:30 PM


as RX'd (assuming we were only supposed to do a total of 45 TGUs between both arms)

Comment #263 - Posted by: Anthony T - 27M/5'11"/165 at August 31, 2010 7:40 PM


sub 26lb kettlebell for TGU
45lb sots press

Not to pleased with my performance on this wod
TGU were sloppy rounds 2 & 3 was only able to get up and had to drop the weight and try again. Left arm is weaker then right and need to work on that. Don’t want to be unbalanced.

Comment #264 - Posted by: Dexter 18/6'0"/145 at August 31, 2010 8:06 PM

Used 45lbs for first 7 tgu's but realized it wouldve taken 10 more min had I continued so dropped 10lbs for both exercises---> 29:58

Comment #265 - Posted by: Cphil24m/161#/5'9" at August 31, 2010 9:03 PM

18:18 w/ 33# barbell

Comment #266 - Posted by: Josh 26.2CF at August 31, 2010 9:04 PM

As Rx'd

TT = 12:34

Comment #267 - Posted by: Tank M/36/260 at August 31, 2010 9:30 PM

As rxd: 26:52

Comment #268 - Posted by: Xman at August 31, 2010 10:19 PM

Used 15Kg Barbell

Comment #269 - Posted by: Optimistic Dan at September 1, 2010 1:07 AM

27.5 dumbell
25lb small barbell for sotts
still havin SI issues

Comment #270 - Posted by: footdoc at September 1, 2010 7:59 AM


Comment #271 - Posted by: do1 m/31/5'11"/160 at September 1, 2010 8:36 AM


TGU 15kg
SP 20kg

Comment #272 - Posted by: tanzenfranz at September 1, 2010 8:52 AM

scaled wt to 30# bar


Comment #273 - Posted by: marty c m/47/6'/240 at September 1, 2010 9:52 AM

As rx'd 16:49... so happy to be finished within the same minute as Kristan Clever!

Comment #274 - Posted by: Michael at September 1, 2010 11:11 AM

15:09 - 35lb bar.

Comment #275 - Posted by: Mark Williams at September 1, 2010 11:28 AM

6:37 sec someone did this wod in I'm sorry that's kinda like Jesus to me untill I actually see him turn water to wine I'm a non believer but show me a video with good form because that's what crossfits about am I wrong n I will be the first to bow n kiss your feet

Comment #276 - Posted by: patrick carroll at September 1, 2010 11:33 AM


24min rxed

Comment #277 - Posted by: Hitman at September 1, 2010 12:38 PM

About 22 minutes, 30 pound TGU's 45 pound Sott's almost hit off the sprinklers with the barbell......

Comment #278 - Posted by: DavisBenDavis at September 1, 2010 1:09 PM

A massive thanks to the fantastic team that ran the level 1 cert in Copenhagen. I had an absolute blast.
I cant wait to pass on the knowledge to family and friends and have a hand in prolonging lives, fighting sickness and promoting wellness.
Thanks so much guys and girls.

Comment #279 - Posted by: Laani McFarland at September 1, 2010 1:22 PM

Scaled like crazy. 35# barbell for TGU and broomstick for Sots Press. Any suggestions on improving Sots? Is it skill or shoulder mobility?

Comment #280 - Posted by: skifast at September 1, 2010 1:41 PM

As rx'd: 12:23

Comment #281 - Posted by: Espinosa m/25/5'11"/165 at September 1, 2010 1:48 PM

War is a racket. It always has been. It is possibly the oldest, easily the most profitable, surely the most vicious.--Marine Corp General Smedley Butler

Comment #282 - Posted by: Espinosa m/25/5'11"/165 at September 1, 2010 2:06 PM

Who ever said this sounds like an injury waiting to happen was right. While performing a TGU with the left arm my girlfriend lost control and tried to catch it with her right hand and injured her wrist. However she really enjoyed doing them and is excited to do them again after her wrist heals!

6:01 w/35# barbell x 14
6:32 6@45# 4@35#
500 m sprint 1:39
1 mile 6:15

Comment #283 - Posted by: JoshuaM M/28/73"/165# 100210 at September 1, 2010 2:29 PM

Thank you CrossFit for introducing me to another movement (BB TGU) that I hate and suck at.

Comment #284 - Posted by: Mills at September 1, 2010 2:35 PM

18:00 rx'd

Comment #285 - Posted by: D. Swan at September 1, 2010 3:47 PM

17:56 As Rx'd

I found the Sotts to be relatively easy, Never done them before. I did one of The Mobilty Wods beforehand, maybe that helped.

For some reason, the TGU's on my left arm were way easier and a whole lot more stable than my right. Wouldve thought it would be the other way round. Big Run coming tonight, Fun times, then......

SLEEPING ON THE SIDEWALK IN THE RAIN FOR U2 TICKETS!!!!!!!!!! Cant wait to see them again, and with Jay-Z. Tu Meke!

Comment #286 - Posted by: TheBear at September 1, 2010 6:35 PM

10lb DB Alternated arms on TGU (should have done twice as many)
10lb DB sotts, did twice as many from doing one arm at a time.

time 10:45

Deffinately need some knowledge.

Comment #287 - Posted by: Taylor at September 1, 2010 8:51 PM

as rx'd


Comment #288 - Posted by: cbecker at September 2, 2010 5:12 AM

I subbed a 20lb DB for the TGUs, and used a 16lb EZ-Curl bar for the Sotts Press - I tried more, but would not have been able to get the whole WOD done.


First time doing both of these, but I finished.

Comment #289 - Posted by: ian at September 2, 2010 7:03 AM

As Rx'd - 19:51. Sweating like CRAZY!

Comment #290 - Posted by: Michael m/47/5'9"/175/MI survivor at September 2, 2010 11:09 AM

We can go ahead and add .85 mile sprint 5% incline with 230 pound dirtbike that ran out of gas switching sides half way through, hey sometimes you just gotta make life more of a challenge than it already is! Always check your gas and make sure it isn't already on reserve! Thanks Crossfit, this was a breeze!(under 12 minutes btw)

Comment #291 - Posted by: DavisBenDavis at September 2, 2010 11:39 AM

Thought this was gonna be quite manageable. I was somewhat deluded.

No 45lb Barbell so subbed it for a 65lb daysack full of sand.

Used the handles for the TGUs and held at the sides for the presses.


I am also sweating a little.

Comment #292 - Posted by: Matt Mitchell at September 2, 2010 12:20 PM


18:12, as rx'd

Great arms workout - We are so used to using kettlebells, the barbell really can turn into a balancing act when you get tired. Great exercise for your wrist and shoulder stability, I think.

As for the Sotts Press? Wow - that is all I have to say about that. I have work to do.

Comment #293 - Posted by: Joshua Sullins at September 2, 2010 1:01 PM

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press



21-15-9 reps for time:

Thruster, 95 pounds SUB 75 pounds


Comment #294 - Posted by: Louis Herrera 51 70" 178 at September 2, 2010 8:09 PM

A - 20:26
20# kb

Comment #295 - Posted by: hub 29/m/6'/165 at September 2, 2010 8:15 PM

28min. Had to stop to strap knee

Comment #296 - Posted by: Munk at September 3, 2010 1:35 AM

Awesome Cert at CFX Sydney guys. It went so quickly though, I could have doen another 2 days. All of the trainers where top notch and totally intoxicating. Just to be in the presence of the Barber brothers was enough for me!! Thanks CF, I love you & am doing my best to introduce CF to the people that the Glassmans cant get to.
Fran PB by 2 minutes BTW. Stoked

Comment #297 - Posted by: Ben W at September 3, 2010 4:56 AM

35yom / 190lbs

Pack, 21-15-and 9 reps for time of:
Turkish Get-ups, alternating arms, 20# barbell
Sotts press, 20# barbell


Love this workout. It's a long one, but it's very consuming and a good shake up from the normal fare. I still need to get back to top form, but this was a good step forward.

Comment #298 - Posted by: Bphantom at September 3, 2010 5:53 AM

didn't time...TGU: 35 lb KB, 30 lb DB (F), used 25 lb DB, all i have
Sotts: 10 lb DB's/15 lb DB's/45 lb bar last set...stayed easy so I kept going up each set...kept forgetting to post

Comment #299 - Posted by: RussA at September 3, 2010 8:52 AM

That was horrible, I am really bad at both these. Scaled to 27lb bar, tried to work form on the sotts. Need to work on shoulder flexibility.

TGU: 27lb
Sotts: 27lb

Comment #300 - Posted by: Harpo m/43/5'7"/145lb at September 3, 2010 2:33 PM

That was terrible ... I am a broken man.

With 30 lbs barbell, 21-15- and 9 reps for time:
Turkish Get-ups, alternating arms - completed 90 (45 on each arm)
Sots press - 21 & 15 rep sets @ 20 lbs, 9 reps @ 30 lbs

Total time: 42 mins 25 secs

Comment #301 - Posted by: Perry Cox at September 3, 2010 4:43 PM

as rx'd


Comment #302 - Posted by: ryan k at September 3, 2010 8:11 PM


Scaled with a 25lb barbell:


1RM Bench: 205

Comment #303 - Posted by: Mayhem at September 4, 2010 4:27 AM

did 50 pound dumbbell swings and push-ups


Comment #304 - Posted by: Manchild at September 4, 2010 9:39 AM

23:44. 35lb dumbbell and 45lb barbell for sots presses. 21-15-9. Didn't push too hard today. trying to get a little active rest and not go all out on the WODS for a week. don't know how much faster this one would have gone anyway. Both movements are fairly new for me.

Comment #305 - Posted by: blaine vigilante m/33/190/5'9" at September 4, 2010 11:10 AM

did 6 reps of 45# barbell and decided it was too much for me to do...
so did 35 lb kettlebell for the get-ups for the rest of the wod
did 45 lb. barbell for the sot press


Comment #306 - Posted by: al deezy 33/m/155 at September 4, 2010 12:00 PM


Comment #307 - Posted by: EJ at September 4, 2010 3:11 PM

25:35 used a dumbbell for the TGU's

Comment #308 - Posted by: Pacers at September 5, 2010 4:46 AM

As rx'd


Comment #309 - Posted by: JerryM at September 5, 2010 6:44 AM

Used 33 lb bar and 20 lb bar - Shoulder mobility issues.
Took about 15 minutes to figure out how best to switch hands on the TGU's.

Comment #310 - Posted by: Mark & Theresa at September 5, 2010 7:33 AM

first time doing Turkish get-ups
TGU- 25#

Comment #311 - Posted by: Brian R 48/6'2/188 at September 5, 2010 1:46 PM

Used dumbell 35 lb for getups and 45 lb barbell for Sotts.


Comment #312 - Posted by: mickop at September 5, 2010 6:05 PM

As rx'd 15:21. That was tougher than it looked.

Comment #313 - Posted by: Jon/M/27/5'9/155 at September 6, 2010 7:55 AM

32 yom. 191 lbs.

44 lb kettlebell for Turkish get up
45 lb barbell for Sotts press.

Comment #314 - Posted by: kgw at September 6, 2010 9:23 AM

31/m/71"/175#/My Rental: Level Plains, AL

CFWUx3 sub HSPU for dips
15:15 as Rx'd

Comment #315 - Posted by: Archer6479 at September 6, 2010 1:47 PM

26:26 18lb kettlebell, 9.4# barbell

Comment #316 - Posted by: Kaiman at September 6, 2010 2:54 PM

I have never done anything like this before...I really like these weird workouts

48:32...wore me out...I'm glad I read the comments I was thinking it was something totally different then what it was

Did it in the garage at about midnight after talking myself into it

Comment #317 - Posted by: Cleveland at September 6, 2010 4:02 PM


12 lb dumbbell for turkish getup
20 lb sot press

Taking the WODs a little easy this rest.

Comment #318 - Posted by: bethany vigilante f/33/125/5'4" at September 6, 2010 7:13 PM


used 35 dumbell and then pushed it overhead while in a deep squate, a good little firday workout. Was feeling it a little the next day, but a quick one, that I didn't kill myself on.
11.14 was the time. The drive and dinner with Joe C and families.

Comment #319 - Posted by: Matt A at September 7, 2010 4:54 AM

CFWU-3. From home. Still had rings up, so did ring PU & dips for 1 round.
Not real taxing from a cardio standpoint. Get Ups fatiguing for shoulders. Sots presses not as bad as I thought. Could feel it in lower back when I strung a bunch together. Think ROM was pretty good.

Comment #320 - Posted by: jrm at September 7, 2010 6:23 PM

My 22nd officially logged WOD (performed on Tuesday 20100908):

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Scaled as (per Brand-X):

With a 20 pound (short) barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Finished in: 11:42

- LOVED this workout!
- Could and should have used a higher weight, maybe 30 or even 35
- Maintained an HR Avg of 163

Comment #321 - Posted by: hypnotodd m/36/5'8"/158 at September 8, 2010 3:17 AM



Comment #322 - Posted by: chris mclendon at September 8, 2010 6:38 AM

M54yo 234

18# Kb and 9.4# pvc

Comment #323 - Posted by: do_b330 at September 8, 2010 8:42 AM

As Rx'd


Comment #324 - Posted by: Adam B | 38m | 6'1" | 205lbs at September 8, 2010 11:34 AM

Done on 9/3/2010.

Scaled to 1-pood KB. Rest as Rx'd.

"Mrs. Wobbly"
Scaled to 20-pound KB. Rest as Rx'd.

Comment #325 - Posted by: Miyagi 30/m/164.2# at September 8, 2010 5:22 PM


Comment #326 - Posted by: nsb at September 8, 2010 6:13 PM

sub'd 1.5 pood KB on TGU

Comment #327 - Posted by: cja at September 8, 2010 7:04 PM

M 26 5'10 210


Never really done TGU before. Had to practice a lot before hand. Real tough. Looking forward to doing this one again.

Comment #328 - Posted by: Nolan at September 8, 2010 8:10 PM

As rxd

Very technical. Tgu's were all unbroken but very slow. Switching hands took a good amount of concentration and time.

Comment #329 - Posted by: schinizel/32/m/150ish/5'8 at September 8, 2010 8:41 PM

rxd 29:30

first wod in a week and a half after being off with a bad crick in my neck. took almost the whole first set of both exercises to get comfortable with them. i was struggling on the 21's. awesome workout though.

Comment #330 - Posted by: jordan/27/m/74"/200 at September 8, 2010 11:37 PM

As Rx'd

Comment #331 - Posted by: Jason Donaldson - The Cell at September 9, 2010 1:03 AM

19:34, as rxd, bwt 145#

Comment #332 - Posted by: Mad Max at September 9, 2010 12:07 PM

24:09 as Rx'd

Comment #333 - Posted by: Tyler Scott at September 9, 2010 5:34 PM


Comment #334 - Posted by: mcdontron at September 10, 2010 7:06 PM


brutal on the shoulders

Comment #335 - Posted by: MoGreene at September 11, 2010 6:32 AM

As Rxd.
TGUs took most of the time.

Comment #336 - Posted by: George Hernandez (in Chicago) at September 12, 2010 10:49 AM

With a 8 kg. barbell, 21 and 15 reps for time of:
Turkish Get-ups, alternating arms
Sots press

6 Minutes

Comment #337 - Posted by: lioness at September 14, 2010 12:58 AM

Scaled TGUs to 22lb DB, couldn't find a broom handle so subbed a towel held taut with Sotts press.
Second time doing TGUs, felt much better than last time.



Comment #338 - Posted by: JonK at September 14, 2010 3:46 PM


Comment #339 - Posted by: Francis Vu Nguyen at September 14, 2010 11:13 PM


as rx'd

Comment #340 - Posted by: Francis Vu Nguyen at September 14, 2010 11:14 PM

As required, just like Rory in the video. 12:37 Male 24. Cut my time from the 30th in half.

Comment #341 - Posted by: Darrell at September 17, 2010 11:21 AM



Comment #342 - Posted by: Dan Silver at September 21, 2010 10:27 AM

21, 15, 9:
45lb turkish getup
50lb seated shoulder press (unbroken)

alternated arms every three reps on tgu

20:11 09/23/2010

Comment #343 - Posted by: johnathon in seattle 29/5'8/155 at September 24, 2010 9:09 AM

as rx'd


Comment #344 - Posted by: joecam 36/M/190 at October 8, 2010 4:43 AM


25 lb db turkish getups
30 lb bb slot press w ovrhand squat

28 min

Comment #345 - Posted by: joe138 at October 14, 2010 3:12 PM

16:32 rx.

Comment #346 - Posted by: hillmanb at November 4, 2010 12:05 PM

Turkish get-up @ 35#
Sots press @ 45#


Comment #347 - Posted by: MNinKC at November 9, 2010 7:40 PM

As rx'd 17:23

Comment #348 - Posted by: Chaps at January 5, 2011 7:33 AM

30 minutes of sotts press and turkish get up practice

Comment #349 - Posted by: dcyn at July 26, 2012 6:03 PM

Round 1..25# TGU
Round 2 and 3 20# TGU

35# Sots


Comment #350 - Posted by: Alec at August 16, 2013 8:46 PM
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