About how much weight should we be putting on for this press?
And does it increase from each set of 2?

Gotta think about this one some. Back in a bit.

Made up Friday's workout this afternoon, with this variation:

3 rounds of:

row for 4 minutes
50 squats
35 presses with 30# bar
15 pull-ups

25:35

Jerod- bingo will be explaining it shortly.

You've been knocking the articles out of the park lately. Thanks Coach.

Yes, I loved my level 1 cert in Charlotte NC this weekend! I learned SO much, met awesome seminar trainers, and met great fellow crossfitters.

Although it doesn't say explicitly, I thought the 10x2 scheme with 1min rest was supposed to be a dynamic effort (Westside) style session where you concentrate on acceleration and bar speed, not looking for a 2RM at all. Any thoughts?

Press?? Push press? Shoulder press? Bench press? Help please!!

bingo, westside barbell, dynamic day, focus on bar speed

certainly other ways to attack this

but my interpretation is WSB

Jayme, it's shoulder press.

I took my own advice and channeled my inner Newbie. I watched the video and did a bit of a search. I was only able to find one other similar WOD (I'm sure there were others). As I've done all month I will offer up some thoughts on how Newbies, CrossFitters with limited experience, and specifically any of you here with minimal experience with strength programs.

This is a mono-structural (one exercise) strength day. Done properly these are just as tough as, if not tougher, than any of our CF met-con WOD's. If you apply yourself and apply intensity you should be both mentally and physically fried at the end.

As always you should do some kind of warm-up. This is a perfect opportunity to do the CrossFit warm-up. After your general warm-up do some technique work to dial in your shoulder press using lighter weight.

We are doing 10 sets of the Press, short for Shoulder Press. Take the weight from a stand or squat apparatus. Begin with the weight in the front rack position. This is a pure overhead shoulder press with NO input from either the hips or the legs. Each set is 2 consecutive reps without putting the weight down or back on the stand. Using your legs or hips, or failing to lock out your elbows is a "no rep". As soon as you put the bar back on the stand hit your stopwatch; rest precisely 60 second between sets. The entire workout will be <20:00.

Where should you start? How much weight should you add as you go along? Both of these questions depend on how much experience you have with strength training in general and the shoulder press in particular. If you are reading this post you are probably too inexperienced to do a "straight across" WOD like the athletes at Potomac CrossFit where each set is a fixed number, typically ~90% of your 1 rep max. Newbies of all shapes and sizes should be doing "ascending sets" where you increase the weight in each set until you fail.

Start at a number that will put you at what should be your 1 rep max (not a typo) for 2 reps in round 8 if you add 5# each round. For example, if you think your 1 rep max is 100# your first 8 rounds should be something like 65-70- 75-80-85-90-95-100. Underestimate yourself and make it all the way easily? Cool...keep adding 5# two more times. Over-reach? No worries. When you fail a weight drop down to the last weight you successfully lifted twice and try to carry that one through to the end.

This is a pretty intense WOD. Spend a little bit of time thinking about your weights before you start.

Ready to get strong? 3-2-1...Go.

Newbie post somewhere...

The video posted gives us the clue as to what newcomers and less experienced CrossFitters should do. If they wanted all of us, even those of us with little or no experience, to do a Westside session (bar acceleration) we would have had a video showing that (as we did with a 2-2...2 Back Squat previously).

If you are very experienced with strength training, know all of your maxes and can choose the appropriate %'s of your maxes, sure, channel your inner Louie.

You vs. you.

Who is the oldest person on cross fit? I don't see a lot of old timers posting their ages. I'm 54 but I work out with an incredibly fit 62 year old. Let's here from some other cross fitters who are defying age with fitness

M/42/6'3"/260#

Great video to reference, good keys.

155-160-165-170-175-180-180-180(1)f-175-175

Then yesterdays WOD, scaled:

7 RFT
185# deadlift, 7 reps
Knees to chest/waist pullups, 7 reps
Total time: 11:34

Have a great Monday everyone!!!

Thanks to Russell, Nicole, Jenny, Sarah, Bobbi and Coach A for

making this weekends Level 1 Cert such an AWESOME learning

experience!! It was great to meet other fellow CrossFitter's too!

CrossFit ROCKS!!!!

Yay Picture is Up on main page, I just have to say I loved my experience this weekend at the level 1 crossfit Certification, I finally understood the kipping pull up !! and though the coaches were great, great ppl and also amazing Gym Crossfit REVX,

Keith, I am 61, and have been a cross fitter for 3 years. I enjoy the support and encouragement I receive from all the trainers and members of my box (Crossfit Smyrna). I will be competing again in the Crossfit Games this year, and look forward to training for the rest of my life.

Chuck, Dennis, Mike G. Thanks again for all your knowledge and experience. See you guys at the Games!

M/42/6'3"/260#

Great video to reference, good keys.

155-160-165-170-175-180-180-180(1)f-175-175

Then yesterdays WOD, scaled:

7 RFT
185# deadlift, 7 reps
Knees to chest/waist pullups, 7 reps
Total time: 11:34

Have a great Monday everyone!!!

Thanks to all the coaches who came out to Wasatch Crossfit for the L1 this weekend! Extremely well done and super informative. Wish I would have done this a long time ago!

Newbie. M/6'1/103kg

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

50 Wall Ball (6kg MB)

Went to the cert at Wasatch and it entirely exceeded my expectations. Not only was it extremely informative, but to have Chris Spealler and Matt Chan both at the same cert, are you for real? It was a great experience. But don't forget Eric, Erik, Abi and Bozman. They were all awesome and so well informed. I'm grateful to be part of such an awesome community - Dustin

Shoulder Press 2-2-2-2-2-2-2-2-2-2
95-115-125-135-145-165(F)-115-125-135-135

#13 Keith Costello:
CF on Facebook recently posted a pic of an 82-year-old woman doing a 153 pound deadlift.

20kg-30-40-40-40-45(f)-42.5(1)-42.5(1)-40-40(1)

M/23/5'10/180#

75-85-95-105-115-125-135-145-155-165

Does anyone know the name of the song in the demonstration video?

official Crossfit warm up, leaving out sit up due to psoas injury. Samson stretches also reduced range of motion, but much, much better than yesterday.

1 rep max = 52,5, so started at 40kg

40-40-40-45-45-45-47.5-47.5-47.5-47.50 ( but failed 2nd rep on last set.

finished with static bar holds and basic flag and thruster practise.

40-45-45-47.5-50-50-50-52.5-50-50kgs

95#-105#-115#-125#-135#(f)-135#(f/2nd rep)-125#(PR)

PR: 125#

m/43/5'6"/150

95x3
100x3
105x3
110

95#-115#-135#-145#-155#-165(f)-165(f)-160(f)

COP Zormat, Afghanistan

Good to try and build my strength after years of running.

40kg-50-50-50-55-55-60-60-60(f)-60(1 F)

M/46/6'2"/15 st

i just glaanced at this workout and misread it, thinking it said row for 60 seconds in between sets.
I hurt now...

75-85-95-105-115-125-135-145-155-165

2-2-2-2-2-2-2-2-2-2 press
70 kg
72.5
75
77.5
80
82.5 fail
80
80
80fail(1good)
80
5min rest+
21-15-9
SDHP 40kg
Burpees
GDH Situp

185

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

95-95-105-105-115-115(F)-105-105-115-115(F)

95/95/115/115/115/125/125/135/135/145

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

estuvo exelente el L1,buenos profesores, exelentes amigos, muchos momentos agradables, gacias CROSSFIT.

135/155/155/175/175/185/185-1/175/175/175

Newbie (M/30/6'0"/200)

85, 95, 105, 115, 125, 135, 140, 140, 125, 115

240lb/30 yo/6'1"

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

Just couldn't get 170 or above. Dang.....

cf warm up, but no sit ups due to psoas injury

40, 40, 40, 45, 45, 45 47.5, 47.5, 47.5 (last set 1 x 47.5, 2nd rep failed)

static hold, flag, thruster practise

Excelente Level one En Argentina Crossfit Tuluka!

F/38/5'/123

45-50-55-65-70-70-75-75F-75F-75F-70

115, 115, 125, 125, 135, 135(f), 115, 115, 115, 115

*Need to start at lower weight and work up next time.

65/75/75/85/85/95/95/85/85/85/

155/160/165/170/170/170/170/170/170/175f

so tired and sore after Navy PT, badminton class (easiest A I have ever gotten in College haha) and a nice swim.

did 130 through out the whole workout, except for round 4 which i tried 135, but couldn't get up the second time, so went back down.

Then did 10 minutes, on the minute, 5 pull ups with the vest, then 5 bastard lunges each leg. Could have done more.

May do more later today.

cm..."may do more later"...careful, never know what's coming up tomorrow.

I believe for this workout it's best to do this at a straight across 55-65% 1RM for the weight due to the 60 seconds forced rest. This is just like a Dynamic Effort day on the starting strength system in other words. A Max Effort day wouldn't have the forced rest period.

m/27/5'7/73kg

First over head press workout since coming back from injury. No pain, but really weak.

20, 25, 30, 35, 40f, 35, 35, 37.5, 37.5, 35 kg

95, 105, 105, 105, 105, 105, 105, 105x1, 105, 105

CFWU x 3 Std

115 x 2
135 x 6
155 x 2

30 Double-unders

BW 135.6 today

135/140/145/150/150/145/145/145/145/145

Really feeling this in the abs after L-pulls yesterday. That 60 sec rest period gets real short on those last few sets.

m/27/5'7/73kg

First over head press workout since coming back from injury. No pain, but really weak.

20, 25, 30, 35, 40f, 35, 35, 37.5, 37.5, 35 kg

90lbs for 9 sets - failed on the 10th and perform a Push Press x2.

m/39/6/190ish
A Rx'd
135
135
140
140
145
145
150
155
155
160 (f)
155

f/30/501/140ish
As Rx'd
75
75
75
80
80
80
85
85
85
85

135 145 150(1) 145(1) 140 140 140 140 140 140

M/45/5'11"/177

Hmmm...just so happens I found my 1RM (175#) on 13 Jan while doing a WOD from CF Strength. 90% of that is 157.5#.

Based (more or less) on bingo's recommendation, I'll try:
115/125/135/145/150/155/160/165 for my first 8 sets. We'll see what happens after that. Wish me luck....

m/46/185

135-135-135-135-135-135-135-135F-115-115

95/105/105/105/115f/105/105/105/105/105f

Made up yesterday's deadlift/L-pull-up workout this morning.

9:56, with 185#

Great job mas. I couldn't keep up with you today.

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

135-155-175-180x4-170x2-170(f).

Skill: PEAK 8 bike work.  30 s on 90 s off. X 8. 
18 min. Total

Resting 60 seconds between sets: 
Press 2-2-2-2-2-2-2-2-2-2
105 125 135 145 155 165 fail 165 175 f 155 155

42/M/6'1"/199#

135x3
145x3
160x2
185
185(f)
Luckily, I went with my gut and began with about 65% of my 1RM.....Great WOD.
Finished off with 3 rds-1 minute ea of rope undulations, rope singles and 12" step ups with 60# sandbag. Rested 10 sec in between rds.

135/135/135/135/135/135/135/140/145/150

27/m/5'9/180
100 100 135 135 145 155 155F 100 100 100
Last 3 sets did amrap.

Coming from a sports background, I have always lifted weights, but the way CF does its Press is a powerlifting style. The elbows up are very hard for me and seem to hurt my wrists any tips for a newbie?

40kg, 4reps, 10sets

27/m/6'1/215

135/135/135/155/155/155/185/185(1)/185(pp)/185(pp)

solid workout. Still recovering from hurt R shoulder 2 month break.

140 all the way, up from 135 in October

Anyone know the song to the demo video? It sounds amazing.

Once again another first time exercise. I was a little unsure if I was doing ir correctly regarding the starting weight, but I erred on the side of caution and started out light.

95
105
115
125
135(1up/1Fail)
125
130
130 (tried 130 for #9 and had to drop down)
125
125

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

If this is supposed to be an version of WSB than you do NOT go up in weight. You maintain the same weight which is between 55-65% of your 1RM and work on speed through the movement.

kg
60-60-70-75-75f-70-70f-65-70f-65

95
135
155
155
185(1)
1655
165
170
175
180(1)

45
65
75
75
85
95
95
95(PR)
100(f)(f)

Nick 71, everyone agrees. IF this is a WSB version. The video above has aspects of WSB (straight across), and aspects of classic CF strength WOD's(>65% 1RM, no mention or demonstration of accentuating bar speed).

If you are new and have never done WSB it behooves you to consider this another CF-style WOD. If you have done WSB and recognize the pattern, and if it is consistent with your present CF goals, do a WSB version.

You vs. you.

As Rxed, except I kept going for 12 sets / 15 minutes.
In kilos: 50, 55, 60, 65, 70, 75(1 rep & fail), 70, 70, 70, 70, 70, 70.

Thanks Russell, Nicole, Jenny, Sarah, Bobbi and Coach Andy. The CrossFit Level 1 Cert in Charlotte was excellent. I took home more than I ever anticipated. I wish the best to all who were there.

"Hell Yeah"

Interesting article - makes you think.

135/140/145/150/155(PR)/150/145/140/135/135

43/m/176cm/73kg

Did 15 rounds
5x2@55kg, 5x2@50kg, 5x2@45kg

Started with 55 kg for 5 rounds and could have continued, but that felt too slow, so I lowered the weight to 50 kg which was faster. Did the last 5 rounds with 45 kg in about 5 seconds per round, whereas the 55 kg rounds took me about 8 seconds each.

Guess I need to decide before I start next time wether to go heavy or to go fast.

Muy bueno el Level 1 en Argentina... Muy agradecido por la buena onda y paciencia de Maggie , Pat , Lance y Carlos.
Excelente
gracias!!!

In lbs: 65, 70, 75, 80, 85, 90, 95, 100, 105, 110(1 rep/1 fail)

145lb all 10 sets

145 for all 10 sets

m/38/6'1"/195

135/145/155/165/175/185/190(5#PR)/145/155/175

Averaged 130# for 10x2 Press then did 3' box jumps and toes to bar of 10-9-8-7-6-5-4-3-2-1 Reps with 30 seconds rest.

@Keith Costello: There are a bunch of articles in the CF Journal by and about older crossfit athletes. Look up Jimmy Baker. And I really liked the John Wopat interview 2-3 years back. Haven't seen him post in a long time though. I've scaled way back due to exercised induced AFIB but I plan to get that taken care of in the near future. 2 1/2 years ago I did a 14 round Cindy, had a CFT of 670: 315 DL, 125 OP, 235 BS. I can do 6 reps of 12 Kg weighted dead hang pull-ups. I'd like to get a muscle up but that'll have to wait. I hope to be in better shape at 70 than I was at 60, after I fix the afib thing.

f/32/5'2"/128

Press 2-2-2-2-2-2-2-2-2-2
65-65-65-75-75-75-80-80-85-85f

Bench press 3-3-3-3-3
65-75-85-105-125f

I am a one-month newbie who CF's at a Globo. Nice hand rip yesterday on the DL's after round 6. Loved the WOD today:

1000 m row and CFWU x 3 (taped hand today)

65-70-75-80-85-90-95-100-105-115 (1 rep/1fail)

for wrists also make sure not to bend them, they need to be straight up and down--not having the bar behind the wrists. If you user wrist wraps make sure they are covering both the hand side and arm side of the joint as otherwise it is not stabilizing anything.

Also it's best if you avoid them if your wrists don't give you issues, as this will strengthen your wrists if you Don't use wrist wraps.

F/41(for 1 more day))/5'7"/155 3-wk-old newbie

Did the WOD in 10:57 before seeing Bingo's guidance to start lower and work up.

65/65/65/65/65/65/60/60/60/60

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

60kg. Could have gone heavier but neck was a bit tweaked

Crossfit newbie of 1 week... Love it!

95x2
105x2
115x2
115x2
125x2
125x2
135x2
145x2
145x2
135x2

M/28/83kg/190cm

Press (without rack)
2-2-2-2-2-2-2-2-2-2

55-55-55-55-55-55-55-55-55-55 (all in kgs)

F/41/'5'6"/150

75-75-80-85-85-85-85-80-80-85

M/17/59kg/172cm

Press 2-2-2-2-2-2-2-2-2-2-- fixed weight barbells, sans rack (power clean to rack position)

36(kg)-41-41-41-41-41-41-41-41-41

And for fun:

Power clean: 3 - 41kg

Big shout out to the super star team that led the L1 cert at Wasatch CrossFit this weekend. Absolutely crushed it. Thanks and now time to SENDIT!

M/42/5'8"/175

140/140/140/140/140/140/140/140/140/140

Crossfit HQ- I got a pretty sick crossfit video for yall from some film students at OSU. Main site this ish. http://www.youtube.com/watch?feature=player_embedded&v=W5diNqG4pSY#!

28/m/5'11"/185to190
105-115-125-135-135-135-145-145(1)-145(1)-145(1)
PR Pleased but not satisfied!

125,130,130f,130f,105,110,110,110x3,110x3,110x3
left deltoid was hurting

65-70-75-85-95-105-105(1)-95-100-100

135-135-135-145-145-145-145-145-145-145

25/m/6'2"/283

95-115-120-125-130-135-140-145-150-155 (was able to get one up by throwing body into it, failed 1/2 way through second rep)

I'm not losing any weight doing this YET and it's my second full month. Not a pound. I do look and feel stronger though. Should I add more running to shred a bit more. I'm Hispanic and the belly kills me. Lol

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

Had a great time at Certification Course in Charlotte this past weekend. Met some great fellow CrossFitters....special big thanks to Jenni and Nicole. Your instruction was amazing and so helpful plus your personality rocks!

120
125
130
135
140
140
140
140
140
140

M/44/5'11"/195

115#

28 M 6'3 215 lbs

85-90-95-100-105-110-115(f)-110-115(f)-110 lbs

95 115 115 115 115 135(f) 115 115 115 115

M/23/5'10"/168

80-95-105-115-120-125-135F(1 rep)-135-140F-125

@#109 Omar;
Nutrition??? What’s it like?

M 51 6'2" 195

115 115 125 135 (surgerized shoulder hurt) 125 125 125 125 135 135 (felt better warmed up)

then did 3 sets of 10 reps of shoulder presses with 25lb dbs just to keep the burn going.

embarrassing.

what's that song in the demo from Potomac?

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU per round
Press 45lbs x 5-5 95lbs x 5 115lbs x 3

125lbs x 2
135lbs x 2-2-F
130lbs x 2-1,F
125lbs x 2-2-2-2
Foam roll after
Compared to 111022: 125lbs all sets

m/21/5'8/160

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Highest/Lowest sets: 155/135

As rx'd

105-125-145-145-145-145-145-145-145-145

Obviously need to increase intensity some.

M/46/5'7"/144

125-135-135-140-142.5-142.5-142.5-145-145-150(F on rep 2).

115-120-125-130-135(1)-125-125-130-125-125(1)

Im still kinda of new to crossfit so bear with me, I am trying to drop my mile time quickly while still building strength, do i need to supplement these workouts with extra running to accomplish this? Thanks!

I am still kinda of new to crossfit so please bear with me, I am trying to drop my mile time while building strength, do I need to supplement these workouts with extra running to accomplish this? Thanks!

Josh - 135, 135, 145, 145, 155, 155, 155, 155, 175, 155

135-135-145-145-155-155-155-155-175-155

SPx2: 95 ,105 ,110 ,115(1+F), 115(1+F), 110, 105, 105, 105, 105

M/24/5'9"/165

90-95-105-115-120-125-130-135(1+f)-125-125

M/23/5'10"/186#

75-85-95-105-115-125-135-145-155-165(1 rep)

M/34/5'7/190

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

115-125-125-125-125-125-125-130-130-130

Should've gone for more, but failing/dropping frowned upon at my gym!

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

45:12

m/17/6'0"/185lbs
95,105,105,105,105,115(f),105,105,105,115(success)
plus i did the full warm up.

90-95-100-105-110-115(f)-110-110(f)-105-105

M/18/5'10"/176
CF Warmup
95/95/105/105/105/115/115/125/115/115

m/27/6'2"/200

70-90-120-130-135-140-145-150-155-165

Had a little left in the tank, but no bumper plates, so no fail for me.

Tweaked my back yesterday with the deeds. Still pushed through today's wod. Just went lighter today.
135-135-145-145-135-135-135-135-135-135. Hope my back is ready for tomorrow.

95-115-115-120-125(1)-120-120-125-125f-120
1 min rest between each set, cfwu to start

M/32/6'/238

155-165-175-185-190-195-200-205-210pp-205

12:23

The 60 second rest .....yikes!!!

55-65-75-85-95-105-115-125-135-145

done after dl/pu wod
missed the 60 second rest, rested 60 to 120 seconds
95 100 105f 105f 95 100 100 100 100 100 105

135 135 145 145 155 155 165 165 175 175

m/43/195/5'11"

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
45 89 111 122 133 144 155(1) 133 149(1) 138

lorie
45
sean
torn labrum
shoulder front/side/rear/laterals

taking it easy on the overhead stuff

M/6'3/180
85/95/105/115/120/120/115/110/105/105
I'm new...what's the CF Warmup?

@lanceC generally good. I don eat as clean as I should bc of the puerto rican wife that cooks most nights. Now that she is in school at night I have more control over dinner. I have protein shakes for breakfast or toast with some egg whites most days. For lunch a nutrilite meal bar and a protein shake. Today i grilled chicken breast on the foreman and had a said with fat free dressing. I think my body doesn't know how to react to my legs gaining so much muscles. I never worked out legs and when I did it was running for soccer. I think it's my leg muscles that are restricting the weight loss

M/23/6'4''/235

95/100/105/110/115/120/125/135/140/145

started to low, but hey now i know for next time :)

Male, 39 yo, 151#, 68"

95, 95, 105, 105, 115, 105, 110, 110,110, 110

F/41/5'4"/119
45
55
65
70
75
75
75
70
70
70

115,117.5,120.122.5,125,127.5,130,132.5,135,137.5

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

95-115-135-145-145f-135f-115-115-115-115x4

P-hon: 75ish average

135 lbs for all sets.

85,95,105,115,115 115F, 110,110,105,105,105
Shoulders shot from dips day before in ppss. Felt 80%

PPSS to 3281ytd

95-105-115-125-135-140 fail-135 fail-135- 135-140 fail-135 fail

Something like that

F/33/5'1"/127

75, 80, 85, 85, 85, 85, 85, 85, 90, 95

95/105/115/125/135x/115/120/125/125/125

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

M/6'/195
95-145-165-195-205-215-225(1)F-220-215-215

155

135-155-155failed-135 until finished

Just did the level 1 cert with Pat, Maggie, and Lance. It was fantastic. Thanks again to everyone, and keep spreading the word!

M/34/6'3"/200
135-155-165(F)-160(1)-157.5(1)-155-155(1)-152.5(1)-150-150
Prev:
135-145-155(PR)-155(1)-152.5-152.5(1)-150-150(1)-147.5(1)-145
135-145-145-150-145-145-145(F)-140-140-140

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2

Did as a Dynamic Effort day @ 120lb every rep.
Followed up with 2@145lb and 2@150lb. The 150 felt light. Last iteration of this wod I worked up from 115 lbs and ended up failing @ 150lb. I'll take a little more progress any day.

m/39/74"/205# CF start-date 2/10/11

M/22/6'0"/210

145/145/150/150/150/135/140/140/140/150

Just started CrossFit. I thought doing just 2*10 wouldn't be enough for a day's workout. I was fine with being done after this.

115x3, 120x7

65#,70,75,80,85,90,95,100,105,110

110# was just about right, but I could have been a little more aggressive getting there

175 / 185 / 195 / 205 / 215 / 210 / 205 / 205 / 195 / 195

95# for all sets
moved weight as quickly as possible
10:18

95/105/115/125/135(fail)

Anybody identify the song in the video yet?

M/49/5'10/165

95-105-110-115-115-120-125-130-135-140

Done on Tuesday, Jan. 24

45-50-55-60-65-70-75-80 (fail)-75-70

Male
165lbs
17 years old
Done on monday january 23
125-115-115-115-105-105-105-115-115-130

M/31/70/191

115,135,140,145,150,155,160,170,180(1),180

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

Total pounds was 40 more than on 10/22/11, and 85 more than on 4/11/11.

115 (2) by 10s and 5s to 180(2), 185(1)(f).

105-115-120-125-130-135-140-145(pr)-150(pr)-155(f)

135-135-135-140-140-140(1)(F)-125-125-125-125

M/34/5'9"/ 196lbs

Bas Rutten Workout for warm up
Sets 1-7 @135
Sets 8-10 @145

Sets 1-7 were tough, but I felt that I had a little left, sets 8-10 stalled a little just prior to lock out.

Did WOD in Morning...
155# all Reps
then
3 Mile run in afternoon
22:20

M/66/188-Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
135-140-146-151-159X6- slight push press on last 4.

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

140 is a new PR.

29/M/6'/310

135-155-160-165-170-155-160-160-165-170

Then

2K Row

8:05

135, 135, 135, 135, 135, 135, 135, 135, 140,1 145(1)
Strict - Knees locked - at the top of each minute

50/M/180

2x95
2x100
2x105
2x110
2x115
2x115
2x120
2x120 w/sleeves
2x120 w/sleeves
2x120 w/sleeves

Anyone know what song that is? Sweet workout music

Pr's across the board:
115, 120, 125, 130, 135, 140, 145 (fail on second), 135, 135, 140 (fail on second)

Can't seem to hit 145 yet on this WOD.

Felt about a 7. Did at 10:30pm after cooking and such.

22/m/5'11"/171

95 100 105 110 115 120 125 130 135(f) 125

115-115-125-125-135-135-145-145-155-165
Should have started heaver or gone up faster

DND; Injured knee, no rowing, running, jumping or squats for a while. Ortho this week, upper bodyweight complex
M/54/6’/205
Garage Crossfit enthusiast

100
100
110
110
120
120
130
130
140f
135x1
130x1
125x2

This is definitely worse than last April when I managed 2x135 for 3 sets.

Did 24 jan in hotel gym that had dumbbells up to 50#

L-R: 30-20, 30-20, 35-25, 35-25, 35-25, 40-25, 40-25, 45-30, 50-30, 50-30

w/u - 30 sec Samson, 7x (push, scap push, sit), 30 sec plank

Reps smoothest sets 4-7. Right shoulder hmmm need a plan there...

M/35/5'4"/145lbs
135 for first 5 sets. 145 for last 5 sets

60-65-70-75-80-85-90-95-100-45

155x1 165x9
87x3 93x7

WSB speed work.

115,for 10 sets of 2

95, 105, 115, 125, 135, 135 (1rep), 115, 125, 130, 135

95 x 2
105 x 6.5 (failed on last rep)
95 x 0.5 (after about another minute rest)

M/45/5'8"/189

As Rx'D

95-115-135-155-155(f)-145-150-150-150-150

Dumbell Swimmer's Press
8@55 7@60 6@65

I want to send out a big "Thank You" to Russell, Sara, Nicole, Jenny, Bobbi and who could forget Coach Andy. Hell Yeah!! The CrossFit Level 1 Cert in Charlotte was awesome. Very informative and extremely fun! I met some very nice people there, and had a blast doing Fran with other Crossfitters for a change. The cold sucked but it was nothing new, due to having a garage gym and training outside for every wod. Could've done without the rain though. Best of luck to you all!

F/23/5'7/185

95 x 6.5 (failed on last rep)
85 x 3

120 throughout.

155, 135x7, 145x2

115/115/115/115/120/120/120/120/120/120.

m/178cm/89kg/36y
40/50/50/56/56/56/56/60/60/60kg

135/155/155/145x7

M/34/5'9"/220

95
115
125
130
135
140
140
140(1)
140(1)
135
(145 last)

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

75, 80, 85, 90, 95, 100, 105, 110, 115 (f-0), 110 (f-1), 105

200 abs

Next time will try to do all above 100

95-105-105-105 then 6 at 115

last time, all sets were 95 but I did more of a speed workout. Pretty happy with the 115s

m.39.157

135
135f
125
125
125f
115
115
115
105
105x3

m/52/158
89
100
111
122
133
138
138
138

65 15MIN Bicycle Level 10
75 1500Meters Row
85
95 Left Shoulder issues
105
115
125
135X1
125
115X5
95X10

105
115
125x1
115
115
120
120x1
115
120x1
120

M/26/165 GregA-WU

Straight after 12-hour night shift,

115,125,125,125,125,125,125,115,115,125

M/52/6'3"/165

85/85/95/95/105/105/105/115/115/115

Good stuff. Semper Fi!

M/34/5'9"/150

Did this yesterday.

95, 105, 110, 115, 120, 120, 120, 115, 115, 115

As rx'd, w/ 120#. Dynamic day ala Westside Barbell - focusing on bar speed. Alternated regular and a more medium wide grip. Felt good.

Done on 1/24

8 rds 135x2
Done after 7x7 Pullups/front squat

Loved the Level 1 Cert at CF Charlotte last weekend!!! Too bad that picture was taken SECONDS after barely finishing Fran... Not my best look but a great shot of the group none-the-less :)

C-
all reps @ 100
set watch for 1 min 15 sec continuous

first 5 sets @ 185, last 5 @ 115. pulled a muscle in my upperback/neck on set 5. Went On the minute every minute.

Did this one today. 135-135-140-145-150-155-155-155-160-145

M/30/5'6/180

Worked up to 155, failed to clean up 165.

160

95-105-115-125-135-145-155-165-175-185 (f)

re: comment #13: 56 y/o, male. Year 2 of CF.

34/M/190

as rx'd

95
95
105
105
115
115
125
125
135
135

pretty week if you ask me, I've always sucked at these

f/42/180/5'11"

65-75-80-85-85-85-85-85-85-85

Perfectly paced. I really struggled to get the last rep of the last set up.

topped out 165

90-95-100-105-110-115-120-125-130-135

From 100 lbs on pr.

My shoulder has been feeling a little weird, but I'm trying to take some advice from K-Star and fix my injury while training. I was able to do more than I thought I would. Tried to take care of myself afterward. We'll see how it feels tomorrow. So far it seems alright.

132-134-136-139-141-143-145-147-147x2xF-141

2012-01-22: Sub. Wendler.
2011-10-23: 135-150,155(f).
2011-04-11: 115-140,145(f).

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

M/38/134 lbs/ 5'-6"
As Rx: (I was pissed.. I was hoping for 135 lbs).. I can do that for singles always. I was just not feeling it.. and my left trap was SUPER tight.. I think I pulled a little something in my neck in the early rounds.

45 lbs x 10
65 lbs x 8
85 lbs x 6
105 lbs x 5

110 lbs x 2
115 lbs x 2
125 lbs x 1 (fail - did it with a PP)
115 lbs x 2
120 lbs x 2
120 lbs x 2
120 lbs x 1 (fail - did 2nd with a PP)
115 lbs x 2
115 lbs x 2
120 lbs x 2
125 lbs x 1 (fail - did 2nd with a PP)

took a few minutes rest and did high box jumps
P.R. with 46".. and I was feeling tight in my lower back when I would dip down to bounce/ jump up. I'm looking forward to 4' sometime soon I hope... it's so mental. I was kind of psyched out of the 46 when I walked up to it at first, but then just walked up and did it like 5 times.
NOT happy with my press WOD, but I've been PRing all over the place.. I don't do much press work.. I should. I do more PP & PJ work... the press is the basis.. can't get away from that.

95 115(1)105 105 110 110 115 115 115 120(0x2) 115(1). Did not read the 60 seconds. Rested longer.

M/32/173/5'7"

95, 115, 135, 145, 155, 165 fail, 135, 155, 160 got 1, 155

165

135-135-135-140-140-140-135-135-135-135

M/42/5'8"/172

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

120 is a PR for press :)

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

95,115,135,145(1,f),145(f,f),135,135,135,135,135 vs
95,115,125,135,135,125,125,125,125,125 10/24/11

5k redwood regional park trail loop 36:15 before.

all at 95, fail at 100 and 105

95, 105, 115, 125, 135, 135, 145 f, 135, 135, 145 f

m38/166/5'9

115,135,135,145,155,155,160,160,160,160f

135-135-135-135-135-135-145-155-165-170

135-140-145-150-155(x1)-150-150-150-155-160(f)

m/38/5'9/181
CFWU-2. Fr home. Superman. Work to get shoulders loose & mobilized.
135-4, 140-5,145-1
Not bad. Started w/bar right at clavicle instead of further down chest. Elbows in front of bar. Tight core. Start w/140 next time.
10/22/11: 135-8, 140-2
4/11/11: 130-3,135-5,140-2

Prev

135 135 135 145 145 145 145 145 145 145

Tonight

135 for all...did a bit of a push press on these and the last ones

8th wk of CF
6ft 237 male
1:155 6: 175
2:165 7: 175
3:175 8: 175
4:175 9: 175
5:175 10: 175
60s rest b/t sets. i hate strict presses.

95, 100, 105, 110, 115(f - 1), 110, 115 (f-1), 110, 110 (f-1), 105

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

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

51/m/190

115/120/125/125/125/125/125/125/125(f)/120/120

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

60,62.5,62.5,65,65,65,67.5pb,67.5,67.5(1),65 (kg) 19.02.12
much better form today after watching vid. thanks Potomac Crossfit.

60,60,60,60,62.5,62.5,62.5,62.5,65pb,65(1) (kg) 25.11.11
60-60-60-62.5-60-60-60-60-60-60 (kg) 22.04.11

115, 125, 135, 145, 155, 155, 155, 145, 145, 145

Felt like I was getting sloppy @ 155--looked more like a push press.

M47
Start 135-225 (increase 10# increments) PR!!!

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

100/110/120/120/130/130/140/140/150/160

Wanted more but my back is sore from yesturday. Did the workout at home on my boflex instead of the gym.

CFWUx3
95-105-115-125-130(fail second rep)-125-125-125-125-125(push press 2nd rep)

115
125
130
135
135
140
145
150
150
155 (cheated w legs)