September 24, 2012

Monday 120924

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

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Compare to 110305.

FtBraggL1_FtWaltonBeachL1_USDL1_AtlantaL1_ReebokCF1L1_SanDiegoL1_DelMarL1_OutlierCFCompCourse_USCFCPC_EastVillageCPC_BrandXL1CFK_th.jpeg

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CrossFit Level 1 Certificate Courses: CrossFit Fort Bragg, CrossFit Fort Walton Beach, CrossFit USD, CrossFit Atlanta, Reebok CrossFit One, Reebok CrossFit One SWAT, CrossFit San Diego, CrossFit Del Mar.
CrossFit Competitor's Course: Outlier CrossFit.
CrossFit Coach's Prep Courses: US CrossFit, CrossFit East Village.
CrossFit Kids Courses: CrossFit Brand X.


"Snatching With Limited Flexibility" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] [HD mov]


"Coaching as a Skill: Verbal Cueing" by James Hobart, CrossFit Journal article [pdf]


WOD Demo with CrossFit Advantage - video [wmv] [mov] [HD mov]

Posted by Pukie at September 24, 2012 5:00 PM
Comments

Second Pic is @ Lightning CrossFit, not CrossFit FWB.

Comment #1 - Posted by: Joel B M/37/5'10"/175 at September 23, 2012 5:09 PM

A big thank you to all the coaches at CF Del Mar Seminar!!! You guys were great!

Comment #2 - Posted by: Josh N. at September 23, 2012 6:10 PM

Tomorrow looks like fun, probably going to combine it with some cardio for more fun haha

Comment #3 - Posted by: Trung at September 23, 2012 6:36 PM

7:35 as RX'd

Comment #4 - Posted by: Carl H at September 23, 2012 6:49 PM

Someone else trying to rip off Crossfit????
http://absoluteperformanceny.com/programs/cross-fitness

Comment #5 - Posted by: Ryguy at September 23, 2012 7:10 PM

Excuse my ignorance but what are the exercises to perform on shoulders 3-3-3-etc

Comment #6 - Posted by: mnye at September 23, 2012 7:16 PM

it says shoulder PRESS
3,3,3,3,3,3

Comment #7 - Posted by: Ryguy at September 23, 2012 7:24 PM

how is greg glassman in almost every picture? Whats the deal?

Comment #8 - Posted by: jared at September 23, 2012 7:24 PM

Best time at CrossFit East Village this weekend for the Coach's Prep Course. PCF, I'm coming home with some good stuff - Get ready to kick even more ass.
Thanks everybody.

Comment #9 - Posted by: Erin LaVoie at September 23, 2012 8:11 PM

@ Carl.....
What do you mean....7:35, as Rx'd? This workout is NOT for time....or did you do a different WOD altogether?? I'm confused.....

Anyway,
As Rx'd....
3-3-3-3-3-3-3
135-145-155-165-165-175-175

Comment #10 - Posted by: Schro at September 23, 2012 8:41 PM

I am new to this and I dont understand the workout. Does this mean 7 sets of shoulder press of 3 reps each. I am just confused with the lingo. Can someone get me some info. Thank you

Comment #11 - Posted by: Carlos at September 23, 2012 8:47 PM

Carlos, you're on the money; 7sets of 3reps.

Comment #12 - Posted by: M at September 23, 2012 9:44 PM

Hey Carlos,
Welcome to CrossFIt!!! This is a strength wod meaning you will do 3 reps of Push Press for 7 sets. The scoring, if you will, for this type of workout is the load you successfully push pressed for 3 reps in each set. Don't worry about not knowing the lingo yet, stick with it and you will be speaking CrossFit in no time at all:)

Comment #13 - Posted by: Nick at September 23, 2012 9:48 PM

I had an amazing time this weekend and learned a great deal. I want to thank the instructors for putting on a killer course. The whole weekend was incredibly professional. Each instructor brought so much knowledge and experience of CrossFit. I'm looking forward to seeing them all again in the CF community, but you might not recognize me the next time you see me.

Comment #14 - Posted by: Dave D. at September 23, 2012 10:04 PM

#12 Nick - Shoulder press and push press are 2 different things. Shoulder press generally refers to strict press, which means no leg drive, which is what this workout is.

Strict press - grab a barbell, hold it across the top of your chest, press it overhead without using any leg drive, tuck your chin back as the barbell approaches your face, extend your arms fully, lower weight back down

Comment #15 - Posted by: JordanS at September 23, 2012 10:41 PM

M/178cm/82kg

As Rx'd:
40, 60, 60f, 55, 55, 57.5, 57.5kg

This is a big weakness that I'm trying to work on. Aim to get this up to bodyweight by the end of the year!
Followed the session up with a 1:30 hour flat water kayak.

Comment #16 - Posted by: RyanP at September 23, 2012 11:55 PM

me too - weak as...
40/45/50/52.5 (f on 3rd rep)/52.5/50/50 kgs

Comment #17 - Posted by: DPL at September 24, 2012 12:55 AM

44/m/176cm/73kg

(warm-up: 20-30-40-50 kg)

55-57.5-60-62.5(1)-62.5(1)-60(2)-60(2) kg

last time:
50-52.5-55-57.5-60-60(2)-60(2) kg

Comment #18 - Posted by: Memuc at September 24, 2012 1:00 AM

M/25/186cm/89kg
40, 50, 60, 65, 70,72.5fail, 60 kg

Comment #19 - Posted by: Joe at September 24, 2012 1:09 AM

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


Comment #20 - Posted by: TomO/46/M/200 at September 24, 2012 1:19 AM

24/m/178cm/61kg

First time doing this workout..

25-30-35-40-45-50f-45-45
or in pounds for our american brothers..
55-66-77-88-99-110f-99-99

I could only increase weight by 5kg at a time.

Comment #21 - Posted by: Davo at September 24, 2012 1:40 AM

A really great experience at Reebok Crossfit One's Level 1 this weekend! The phenomenal staff of EC, James, Spencer, Austin, Ben, Joe and Mel really brought together everything that Crossfit is supposed to be. While the lecture information itself is available in readings from the journal and other resources, the interactive format really added that needed piece that will help me improve myself, and bring improvements to others. Can't thank you all enough for your time and efforts.

Comment #22 - Posted by: Jennifer M at September 24, 2012 2:05 AM

95-115-120-125-130-135pr-137f(2 reps)

Comment #23 - Posted by: ART/M/43/5'5"/148 at September 24, 2012 2:25 AM

Watch the video demo if you have questions they always explain the workout

Comment #24 - Posted by: Adam Hassan at September 24, 2012 3:45 AM

First pic is AT Fort Bragg (8th Military Information Support Group), but not CrossFit Fort Bragg (a great affiliate in its own right).

Comment #25 - Posted by: Dave H at September 24, 2012 3:53 AM

And where can we get the Unbuyable shirts??

Comment #26 - Posted by: Dave H at September 24, 2012 3:55 AM

Amazing Level 1 class at CrossFit Atlanta this weekend! I learned SO much. Thank you to Chuck, Andy, Steve, Jordan, Bethanie, and Mike for the great presentations and feedback. I've attended many seminars and conferences in different fields, and this was one of the most well-run I've ever participated in. Great to meet so many other people who were looking to take their CrossFit experience to the next level. Hope our paths will cross again in the future!

Comment #27 - Posted by: Jenn Casey at September 24, 2012 4:30 AM

M/32/5'7"/135#

95-100-105-110-115-120-125(f)

Comment #28 - Posted by: MartinW_USAF at September 24, 2012 4:41 AM

M/45/5'11"/195

95-100-105-110(2)-105(2)-95-105

Comment #29 - Posted by: nutfam at September 24, 2012 4:42 AM

I had a great time at CrossFit Atlanta's Level 1! Great coaches they were very knowledgeable and fun to be around. I got my first strict(non-kipping) muscle up because of them! Thank you!

Comment #30 - Posted by: Matt Fencik at September 24, 2012 4:56 AM

125
135
145
155
170(2)
160
160

PR is 165

Comment #31 - Posted by: ferb44 175# at September 24, 2012 5:09 AM

Way to go CrossFit Atlanta! "Hell yeah". Special shoutout and a big "Thank You" to all the trainers: Chuck, Mike G, Bethanie G, Andy, Steve, and Jordan. You guys were awesome. Best of luck to everyone on the results of the test. Hope to crossfit paths again in a box someday...

Comment #32 - Posted by: Pete G at September 24, 2012 5:13 AM

Crossfit Atlanta cert was awesome, all ths staff were great and Dan was a great host. Hell Yeah!!!

Comment #33 - Posted by: Dustin Graves at September 24, 2012 5:23 AM

95/115/125/135/155(10# pr)/160(2)/135

Comment #34 - Posted by: preacherman at September 24, 2012 5:31 AM

Fantastic weekend with Reebok Crossfit One!! All the instructors were super friendly and professional. I learned so much and I'm so proud to be apart of the Crossfit family :)

Comment #35 - Posted by: Dawn W at September 24, 2012 5:48 AM

95, 105, 115, 120x2, 115, 115, 115

Comment #36 - Posted by: fathertyme 34/m/6'/175# at September 24, 2012 5:49 AM

An article from NPR today:

http://www.npr.org/blogs/health/2012/09/24/158652017/is-crossfit-training-good-for-kids

Comment #37 - Posted by: Bill M. m/48/5'3"/136 at September 24, 2012 6:06 AM

65-95-105-115x2-110-115-125x1

Comment #38 - Posted by: VS M/26/5'8"/181 at September 24, 2012 6:23 AM

M/37/195/6ft

115
120
125
130
135(2)
135(2)
135

Comment #39 - Posted by: Vinsanity at September 24, 2012 6:33 AM

115, 120, 125, 135, 140, 140, 140

Comment #40 - Posted by: HOL at September 24, 2012 6:34 AM

Had an amazing time at the L1-Course in Crossfit Atlanta! The Trainers were all very knowledgeable and made the environment such a great and fun experience. I enjoyed getting to meet everyone. Good Luck on all of your endeavors!

Comment #41 - Posted by: Elle St. Charles at September 24, 2012 6:44 AM

At #26 Life as Rx makes the shirt, don't know if they are available for everyone to buy or not.

Comment #42 - Posted by: Bill at September 24, 2012 6:55 AM

Thanks to all the trainers at the level 1 cert in Atlanta! It was a great time!

Comment #43 - Posted by: Zane S at September 24, 2012 6:59 AM

105 lbs

Comment #44 - Posted by: Denmall at September 24, 2012 7:18 AM

30, 35, 40, 45, 50, 55 , 60(1)

Comment #45 - Posted by: Francesco Rogo at September 24, 2012 7:26 AM

This was an amazing course with amazing instructors. Even though I have been working out and "crossfitting" for a while I really found that I had a lot to learn. The most exciting part is the instructors were actually working out during lunch which shows me..they practice what they preach.

Great Job!!!!

Leon

Comment #46 - Posted by: Leon at September 24, 2012 7:38 AM

Such a great experience at CrossFit Atlanta L1 this weekend! The coaches were top notch - thanks to Chuck, Andy, Steve, Bethanie, Mike, & Jordan! A great opportunity to be around so many like-minded people working towards our goals. I took away TONS of valuable information. Now... off to do homework!

Comment #47 - Posted by: Jackie B. at September 24, 2012 7:56 AM

from #37

I am disappointed by the bias of this article. How can one discuss the benefits of strength training for kids with respect to a published position statement by the AAP (2008) and then digress into the opposite viewpoint from an individual that has no idea what CrossFit (let alone CrossFit Kids) is about; as evidenced by his statement that the program is only for military types. Why not interview members of the AAP committee that wrote the piece, why not chat with Dr. Avery Faigenbaum, or the myriad of other researchers that are actively doing research on this topic? Why not discuss how CrossFit Kids is in-line with the recommendations put forth by the AAP and then have detractors debate the position of the AAP. To fall back on the statement that he has “no evidence” is a convenient way of dismissing something out of hand because he can’t immediately look it up or he himself hasn’t compiled the data. Perhaps Dr. Hewett should start by attending a seminar to actually accrue some information before stating opinions. We take GREAT pains during the CrossFit Kids course to instruct future trainers the necessity for instilling proper form before ANY weight is added or additional weight is loaded. Our methods therefore, DO include high-rep light-load regimes. Let's compare injury rates in competitive sports with CrossFit Kids, let's await data to assess how improved overall movement through GPP actually reduces injuries from sport. Let's see how instilling good movement, a positive relationship with fitness, a better understanding of a healthy lifestyle leads to improved health through adulthood.

Comment #48 - Posted by: jdg at September 24, 2012 8:17 AM

Had a great time at the Level 1 course at USD this weekend. The coaches were awesome and great to work with and learn from.

Comment #49 - Posted by: Steven at September 24, 2012 8:21 AM

Definitely a weak movement for me!

65,75,85,95,105,110f,107PR

Will keep working!

M/40y/6'/185#

Comment #50 - Posted by: Ben at September 24, 2012 8:27 AM

Today was my first time ever trying crossfit. Super excited about changing up my routine!

60,60(2),50,55,55,55(2),50

Comment #51 - Posted by: Kelsie at September 24, 2012 8:34 AM

m.32.69.170;
95x3;
115x3;
135x3;
155(f), 145x1(pr);
135x2;
115x3;
130x3;

Comment #52 - Posted by: djf at September 24, 2012 8:35 AM

95 115 125 130 135 140 140-2
pissed about the last one

Comment #53 - Posted by: zak 5'9" 180 m30 at September 24, 2012 8:39 AM

Warm up: 10x45, 8x65, 6x75, 5x85
Then 95-105-105-105-115-115-115
Cool down: 5x95, 7x85, 10x75

Comment #54 - Posted by: Jim R./49/5'8"/155 lbs at September 24, 2012 9:13 AM

29:35 as RX'd

Comment #55 - Posted by: JEWELL at September 24, 2012 9:13 AM

Crossfit Del Mar Cert was awesome!! Joe, Jen, Nolan, Simon, Sara, Jesse, and Lance are top tier coaches. Insightful, encouraging and passionate! Couldnt of asked for a better experience. Kudos and good luck to everyone at the cert!

Comment #56 - Posted by: Dustin at September 24, 2012 9:16 AM

Thank you to the staff at the CF Level 1 certification in Atlanta. I gained great cues, that as soon as I find out if I passed, I will use with my clients.

Comment #57 - Posted by: Dean G. at September 24, 2012 9:58 AM

95-115-125-135-145-150-152.5

Comment #58 - Posted by: gb 45/m/71"/185# at September 24, 2012 10:04 AM

m.34.66.196
95
115
125
130
145(f on 3rd rep)
145 (f on 3rd rep)
135

It was hard to not want to dip, drive on the 145. I knew I could have gotten it then but alas, let's do the right thing and keep the integrity of the WOD.

Comment #59 - Posted by: Angel at September 24, 2012 10:09 AM

m/37/186

95
115
120
135
140
145
155 1/2 a rep(max)
135 3 reps finish

Nice to throw a strength one in there. Especially after yesterday's killer WOD!! :-)

Comment #60 - Posted by: Antoinne at September 24, 2012 10:20 AM

Thanks to the trainers this weekend at CFSD, you guys were awsome!

Comment #61 - Posted by: Danny at September 24, 2012 10:26 AM

M,33yo,210

95lbs
115lbs
125lbs
135lbs
135lbs
145lbs(x2)
135lbs

Comment #62 - Posted by: Chad at September 24, 2012 10:27 AM

"Hell Yeah!" to CrossFit Atlanta! :) I had a blast at the CrossFit Level 1 Cert this weekend! I learned sooo much & I'm very excited about putting what I learned to work. Everything ran so smooth so that made for a better learning experience.
Wanna say a BIG, BIG "Thank You" to Chuck, Mike G, Bethanie, Steve, Andy, & Jordan for all they did! AMAZING group of Coaches. Different forms of training but all very knowledgeable & fun! They were great! Coaches, you guys rock!!! :)

Comment #63 - Posted by: Ashley B at September 24, 2012 10:34 AM

Day 147
M/45/6'0"/189
CFWU x 3
95-115-125-130(2)-125-120-120
Practiced OHS afterward - need work on that lift.
Good to back at it after being down sick most of last week.

Comment #64 - Posted by: fargingbastige at September 24, 2012 10:35 AM

75
95
95
100
100
95
85

Comment #65 - Posted by: Erik at September 24, 2012 10:36 AM

Carole
F/54/5'6"/135

65-70-75-80-82.5-85-87.5(PR)

Kevin
M/53/5'11"/173

75-85-95-105-110-n/a-n/a

Stopped after fifth set because of a weird pain in left elbow. Tried to be smart.

Comment #66 - Posted by: Kevin C. (M/53/5'11"/175) at September 24, 2012 10:38 AM

65-70-75-80-82.5-85-87.5(PR)

Comment #67 - Posted by: Carole (F/54/5'6"/135) at September 24, 2012 10:40 AM

The NPR article is pretty disappointing...not very focused and thus leaving some inaccurate impressions about CF overall. That said, and knowing nothing about CF Kids, I wonder about teaching some of our movements to young kids. Overhead squats, clean and jerks, and (esp.) the snatch are complex movements that require a lot of coordination. I hope CF kids is more about teaching some movements and a love for exercise, strength training, and fitness than complex oly lifts.

Comment #68 - Posted by: Jim R./49/5'8"/155 lbs at September 24, 2012 10:43 AM

f/43/180/5'10"

7 sets of 3 strict shoulder press

65-75-80-90-95-100-105(x1)

Comment #69 - Posted by: JuliePlatt at September 24, 2012 10:44 AM

M/35/200/70"

115x3
135x3
135x3
155x1, 135x3
135x3
135x3
155x1, 135x2

PR 155

Comment #70 - Posted by: SFC AB at September 24, 2012 10:44 AM

95x3
115x3
135x3
145x3
155x1
150x3
155x0

Comment #71 - Posted by: aermio m/34/5'7"/160 at September 24, 2012 11:00 AM

A big thank-you to CrossFit Atlanta's trainers! Left with a lot of coaching cues that will help with clients. Chuck, Mike, Steve, Andy and Bethanie (the beautiful rose among the thorns!) -- your professional, informative and fun presenting style was the best I've seen in a long time!

Comment #72 - Posted by: Tarri at September 24, 2012 11:03 AM

Thank you all at Crossfit East Village. The Crossfit staff and students were awesome, all had a huge wealth of knowledge and experience to learn from. I learned what my weakness and my strengths were that will help becoming a better instructor in the future. Thank you all.

Comment #73 - Posted by: Raymond at September 24, 2012 11:17 AM

@#65 - yes

Comment #74 - Posted by: Kyhulk at September 24, 2012 11:31 AM

115,125,135,145f,145f,140,140. Barely got those last 2 sets.

Comment #75 - Posted by: ScottMacArthur at September 24, 2012 11:39 AM

Can this be done without barbell and weights? I mean, handstand push ups maybe? Got no gear

Comment #76 - Posted by: Kasper Denmark at September 24, 2012 12:11 PM

Can this be done without gear? I mean, maybe by handstand push ups?

Comment #77 - Posted by: Kasper Denmark at September 24, 2012 12:12 PM

M/24/190/73"

Warm-up: 100 jumping jacks, 35 burpees

115-125-135-145-155-165-175 as rx'd

Comment #78 - Posted by: Jman at September 24, 2012 12:23 PM

60kg
failed on 65kg

Comment #79 - Posted by: AGL at September 24, 2012 12:24 PM

115-115-115-125-125-135 1(f)-125

Comment #80 - Posted by: phill 37deg21'41"N 118deg23'43"W at September 24, 2012 12:26 PM

195, failed @205

Comment #81 - Posted by: JK/m/29/5'10"/205 at September 24, 2012 12:34 PM

125-135-140-145-150-155-160PR

Comment #82 - Posted by: Alex m/23/153 at September 24, 2012 1:03 PM

m/41/6'4"/228

135
145
155(2)
155(2)
145
145(2)
135

Comment #83 - Posted by: JayW at September 24, 2012 1:03 PM

27/M/6'2"/195

95/115/135/140/145(f)/140/140(f)

Comment #84 - Posted by: Karl at September 24, 2012 1:06 PM

115-125-135-140F-140F-135-140F
Just could not get that 140!

Comment #85 - Posted by: Johnny O 20/6'/210 at September 24, 2012 1:13 PM

Had a blast at the Level 1 CrossFit and learned so much! A BIG thank you to all the instructors for your hard work! Especially Steve for training us to be real NINJA's! So glad to be a part of the CrossFit community!

Comment #86 - Posted by: ADJ at September 24, 2012 1:19 PM

EC and the coaching crew at the 9/22-9/23 L1 seminar in Canton, MA were amazing...Whatever they get paid, give'em a raise!

Comment #87 - Posted by: JC at September 24, 2012 1:20 PM

M/29/136# (62kg)

kgs: 30-35-40-45-50f-47x2-47
lbs: 66-77-88-99-110f-104x2-104

Crazy, the 50kg (110#) just would not move, but happy with the 47kg x 3 new 3RM PR.

Comment #88 - Posted by: Keen-NZ at September 24, 2012 1:28 PM

I had an amazing time this past weekend at the CPC at CrossFit East Village. The trainers were excellent, and so was the group. I learned so much about myself and my coaching not only from the team, but also from the participants. Thank you Dennis, Miranda, Yami, Danny, Doug, and Erik for all your feedback.

Comment #89 - Posted by: Camzin at September 24, 2012 2:56 PM

okay, as I got heavier my body wanted to do push press. I know it is less, but I switched to seated shoulder press (not sure if going to my chin was low enough. . .) 95-115-135-135-145-145-155

Comment #90 - Posted by: Greg W./22/6'4"/190 at September 24, 2012 3:24 PM

M/38/69"/165
135, 145, 155, 165(2), 145, 145, 145

Comment #91 - Posted by: Brace at September 24, 2012 3:29 PM

95-105-115-125-135, 1rep then fail-135, 2reps then fail-135, 1tepid then fail.

Comment #92 - Posted by: Xaphes at September 24, 2012 3:35 PM

Shoulder press
3-3-3-3-3-3-3

30kg-35kg-40kg(f)-36kg(2)-36kg-40kg(f)-36kg(2+1)

Comment #93 - Posted by: Saganamooo at September 24, 2012 3:47 PM

115-135-155-155-165-185-175. The 165s and up needed
a little push. Did some double unders, some front squats some toes to bar and some short sprints to round it off. Great day. M/45yrs/6-1/205#

Comment #94 - Posted by: jimlaw12 at September 24, 2012 3:56 PM

Shout out to Cody Looney of CrossFit Advantage for the WOD Demo. I had the pleasure of meeting Cody and crew at the 2010 CrossFit Games. He is a top-notch trainer... a perfect blend of "do-it-right" and "have-fun!"

Comment #95 - Posted by: CStreet at September 24, 2012 4:23 PM

95
115
135
140
145
150(1)same as last
135

Comment #96 - Posted by: Bells at September 24, 2012 4:28 PM

95x3, 115x3, 125x3, 135x, 145x3, 155x3,
165 fail x2, 160 fail, 135 x3

Comment #97 - Posted by: way at September 24, 2012 5:06 PM

Thanks to all those who put on and attended the CF San Diego Cert class. Amazing stuff, and to hear from Coach Glassman too...? It was worth every minute and every penny! If you haven't taken one of these courses yet, make it happen. You will thank yourself for it.

The program, the Training Guide, it's awesome and I learned a TON! I would love to have some of the points Russell Berger made about Warm Up and Cool Down in the Training Guide. Especially with the Cool Down. He (among others) put it in terms that to this day are what, to me, puts CrossFit head and shoulders above other fitness programs. Coach G, Russ, and the other trainers all encouraged us as newbie trainers to connect with and care for our gym-mates/clients on a personal level, be one of the experts on their team in life, remain humble, relentlessly pursue excellence, and challenge those around us to join in.

Loved it! I'm in for the long haul - thanks again to everyone that made it happen!

Comment #98 - Posted by: Chris M at September 24, 2012 5:09 PM

117-117-127-138-127-127-117-117
got some kg weights mixed in.

Comment #99 - Posted by: Dustin T at September 24, 2012 5:19 PM

M/31/5'9"/209
Started 120920

85-95-105-115-125-135-145x1(fx2)

Comment #100 - Posted by: Waldo at September 24, 2012 5:45 PM

95 95 105 115 125 130f 115

Comment #101 - Posted by: sebastian m/43/180/6'2" at September 24, 2012 5:45 PM

95 100 105 110f 100 100 110f 100 100

Comment #102 - Posted by: David Burns at September 24, 2012 6:02 PM

TKA over 5 months ago, Progress is good. I'm still following PT advise don't push to hard.
6 month Ortho checkup tomorrow
Shoulder Press 1 x 3 with 95-105-115-125
7 x 3 with 135lb
M/54/6’/197
Had to check the scale, its right

Comment #103 - Posted by: Pete In Sun City at September 24, 2012 6:05 PM

M/33/166/5'6

Subbed HSPU for shoulder press
3-3-3-3-3-3-3

Also 21 rep dumbell shoulder press @ 30lbs

Comment #104 - Posted by: Aldo V. at September 24, 2012 6:15 PM

M/22/5'11"/185

135-145-150-155-160-160-160

Comment #105 - Posted by: Miles Forks at September 24, 2012 6:15 PM

105-115-125-135-145-150(1)-155(1)

Comment #106 - Posted by: scfd1_9607 at September 24, 2012 6:19 PM

M / 43 / 74.2 / 230

145
155
175
185
185

Total = 745

Comment #107 - Posted by: Jtractor at September 24, 2012 6:28 PM

115,135,145,145,145,135,135

Comment #108 - Posted by: bergo at September 24, 2012 6:30 PM

65
70
75
85
90
95
100

Comment #109 - Posted by: Dexter at September 24, 2012 6:32 PM

125, 135, 140, 145, 150, 155, 160(2/3)

Compare to:
110305 - 135, 145, 145, 150, 150, 150, 155(2/3)
100923 - 135, 140, 145, 150(2/3), 145, 145, 150(2/3)
100303 - 115, 135, 140, 140, 145, 145, 150(2/3)

Comment #110 - Posted by: B. Rhaly at September 24, 2012 6:34 PM

95
115
115
115
115
120
125
130lbs 3/3 !!

Comment #111 - Posted by: CC at September 24, 2012 6:46 PM

Last time
95/115/125/135x/130/115/95

This time
95/115/95/105/110/115/105/95

Comment #112 - Posted by: Storm at September 24, 2012 6:52 PM

Where's Waldo? How did you do that, Greg?

Comment #113 - Posted by: Conrad Schaefer at September 24, 2012 7:23 PM

m/17/5'11"/185
105/115/125/127.5/130/132.5/135

Comment #114 - Posted by: Ryan Richard at September 24, 2012 8:40 PM

95-115-135-155-165-175
*Got 175 once, push jerked the last 2 reps

Comment #115 - Posted by: GIPPER at September 24, 2012 10:05 PM

115, 125, 135, 140, 145, 155 F (2.5), 150 F (2.5), 140 (Extra)

Comment #116 - Posted by: Peter Nemr M/31/65.5"/167 at September 24, 2012 11:51 PM

last attempt with 70 kg, failed (just one rep)

Comment #117 - Posted by: Filip at September 25, 2012 12:41 AM

30kg,40kg,45kg,50kg(2.5x),50kg(2x),40kg,40kg

Comment #118 - Posted by: Zonnetje at September 25, 2012 1:13 AM

95,115,125,135,145x2,155x0
*Pushed press the failed attemps

Comment #119 - Posted by: JEWELL at September 25, 2012 2:53 AM

CFWU

Presses with dumbbells, reached 4 x 110

WOD: 8 x 250m row, 8 x 200m run. Rest while partner completes a row/run.

Comment #120 - Posted by: NGT at September 25, 2012 4:34 AM

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

Comment #121 - Posted by: mlt at September 25, 2012 4:46 AM

m/41/5'11"/165

115 125 135 140(PR)

retired army 1SG
clarksville, TN

Comment #122 - Posted by: mark nash at September 25, 2012 4:56 AM

85, 95, 105, 115, 125(f), 120, 125(f)

(PR: 130)

Comment #123 - Posted by: Manchild at September 25, 2012 5:07 AM

115, 120, 125, 130, 135, 135(x2), 125

Comment #124 - Posted by: MattPatt at September 25, 2012 5:24 AM

M/29/5'10"/170

95-105-111-120-125(x2)-125(x1)-125(x3)-135(x1)

Wanted to get 3 reps at 135, but 125 was my wall. After a little longer rest, I knocked out the 3 reps at 125 and found a little something extra to get a 1RM at 135. Not what I aimed for, but pleased nonetheless.

Comment #125 - Posted by: Adam at September 25, 2012 6:31 AM

185, 185, 190 (f), 185, 185, 185, 190 (f)

Comment #126 - Posted by: Carl H. at September 25, 2012 6:34 AM

Just want to say thank you to all of the trainers at the Level 1 Cert at Lightning CrossFit on Eglin AFB. All the hard work put in finally came to light with a solid understanding of the methodology behind CrossFit. The trainers were all so knowlegeable and kept us laughing the entire time. Thanks again to you all and Katie Hogan you are amazing!!

Comment #127 - Posted by: Jason at September 25, 2012 8:25 AM

85-90-95-100-105-110-45

Comment #128 - Posted by: myles456 at September 25, 2012 8:36 AM

135-145-155-165 3 min rest between sets
155-145-135 1 min rest between sets

Comment #129 - Posted by: baucom at September 25, 2012 8:38 AM

110 was too heavy for 7 sets so dropped down to 100 for the rest after first set

Comment #130 - Posted by: Cphil/26m/69"/156# at September 25, 2012 8:40 AM

m/42/161
7X3 shoulder press - to 165 as rx'd

Comment #131 - Posted by: Seth H. at September 25, 2012 9:09 AM

95, 105, 115, 125, 135, 140, 145(PR)

Comment #132 - Posted by: Jetté 43/M/5'11"/17 at September 25, 2012 11:13 AM

37/m/175
Annie 6:34
Sp 95,115,125,125,125,95,95

Comment #133 - Posted by: ffkwill at September 25, 2012 11:45 AM

Had a great weekend at the CrossSits Level 1 Cert. in Atlanta this past weekend! Chuck,Andy Mike, Bethanie, Steve and Jordan were AWESOME! Learned alot and can't wait to share what I learned with others!

Comment #134 - Posted by: Amanda C. at September 25, 2012 12:04 PM

SPx3: 95, 100, 105, 110, 115, (117.5x1), 105, 95

Comment #135 - Posted by: Harpo m/45/5'7"/145 at September 25, 2012 2:57 PM

150# ASRX

155# for two

Comment #136 - Posted by: Nathan/m/165#/1979-since2008 at September 25, 2012 3:45 PM

40-50-65-70-75F-70-70

Comment #137 - Posted by: Danielle at September 25, 2012 4:40 PM

warmup - lunges, inchworms, 45-55-65-75x3 press; 5 min AMRAP of: 2 wall climb, 4 pass throughs, 6 grasshoppers, 8-18" bench jumps = 3 rounds + 2 wall climbs

workout - 7x3 press = 75, 80, 85, 90, 95, 100, 105f - 105x3 push press

cooldown - foam roll, run dog

Comment #138 - Posted by: matt h 50m 180# 3.9.11 at September 25, 2012 4:43 PM

135#-145#-155#-165#-175#-185#-200#(did 3 failed on 3rd rep)

Comment #139 - Posted by: Adam Klink at September 25, 2012 4:46 PM

135-145-155-165-175-185-200(failed on 3rd rep)

Comment #140 - Posted by: Adam Klink at September 25, 2012 4:47 PM

M/43/5'8"/168

90-95-100-105-110-120-125

Comment #141 - Posted by: Jon Craig at September 25, 2012 5:14 PM

47kg 49kg 51kg 53kg 55kg(1)2ºf 53kg 54kg(2)3ºf

Comment #142 - Posted by: lucio1928 at September 25, 2012 5:24 PM

95/135/145/135/135/135/135

Comment #143 - Posted by: MAGNUS M/26/5'8/160 at September 25, 2012 6:11 PM

Bar in use so subbed DBs;
65
70 x 5
75 (form not great)

Comment #144 - Posted by: dsm19 M / 33 / 6'0 / 210 at September 25, 2012 6:39 PM

18/5'9"/156/m

75/80/85 x 2/90/95/100

Couldn't lock out on the 100. Probably would have gone to 105 or even 110 a month ago but I only just got back to a nice gym since college.
Looking forward to bigger and better stuff!

Comment #145 - Posted by: Evan at September 25, 2012 7:59 PM

135
155
185
205
225
245
255

Comment #146 - Posted by: pono moises at September 25, 2012 9:56 PM

135, 155, 185, 205, 225, 245, 255

Comment #147 - Posted by: pono moises at September 25, 2012 9:57 PM

115 115 115 125 (f3) 115 115 115

Comment #148 - Posted by: cleveland at September 25, 2012 10:12 PM

C-
did with weighted pullups between
88-93-98-103-105.5-108-110.5(2)

Comment #149 - Posted by: Jeff & Charity @ CF Snohomish at September 25, 2012 10:51 PM

m/29/180cm/71

95,95,105,115,105,105,105#

Comment #150 - Posted by: ukr17 at September 25, 2012 11:34 PM

120lb-3rep

125lb-3rep

135lb-3rep

140lb-2rep 1 failed

140lb-2rep 1 failed

140lb-3rep

145lb-3회

Comment #151 - Posted by: Hosuk Jin at September 25, 2012 11:36 PM

In kg:
50-55-60-65-70-75-77,5f

gotta lift moore!

Comment #152 - Posted by: Matteo at September 26, 2012 12:58 AM

95
105
105
115
115
125 (f)
125 (push press) (pr 125 shoulder press)

Comment #153 - Posted by: coyo at September 26, 2012 3:09 AM

F/51/5'6/125
55
60
65
70
75
80 only got 1
75 2 1/2

Comment #154 - Posted by: D.S. at September 26, 2012 3:13 AM

175
185
195
205
215
225
235

and it felt good!

Comment #155 - Posted by: Joe P M/29/185 at September 26, 2012 7:42 AM

95
105(push pressed #3)
100
105
110(PR)
115(push pressed #3)
115(push pressed #3)

Comment #156 - Posted by: Randy M/36/155 at September 26, 2012 8:51 AM

135/145/150/155/160/165x2/135x4
Missed pr by 1 rep

Comment #157 - Posted by: Johnh 44/205 at September 26, 2012 10:06 AM

m/44/5'11/172lbs

shoulder recovery in process

45, 65, 85, 85, 85, 85, 85

Lame I know but gotta protect the cuff

Comment #158 - Posted by: tom at September 26, 2012 10:45 AM

95,115,145,165,175,185,195

Comment #159 - Posted by: jdisch at September 26, 2012 11:15 AM

95-115-135-135-145(x2)-145(x1)-135

The last round was SUPER hard! The last rep took me about 10 seconds

Comment #160 - Posted by: Saam at September 26, 2012 3:16 PM

105, 110, 115, 120, 125, 130, 135(F)

Comment #161 - Posted by: fosterww98 at September 26, 2012 3:19 PM

f/30/5'6"/126
45-50-55f(2)-55f(3)-50-50-55f
It was difficult not to engage my lower body.

Comment #162 - Posted by: kim at September 26, 2012 3:59 PM

135-145-145-145-135-135-135
Similar to PR
209 lbs

Comment #163 - Posted by: lucien at September 26, 2012 4:52 PM

The 'Snatching with Limited Flexibility' video excerpt is outstanding -- learned several tips to improve OHS.

Comment #164 - Posted by: matt h 50m 180# 3.9.11 at September 26, 2012 6:33 PM

115-125-135-145-155-165(x2)-165(x2)

Comment #165 - Posted by: Sinal M/33/5'9"/210 at September 26, 2012 8:43 PM

65-75-85-95-105-110(2)-115(2)

Comment #166 - Posted by: scfd1_9808 at September 26, 2012 11:02 PM

M/18/5'11"/170lbs
65, 75, 85, 95, 105, 115, 125, failure at 135

Comment #167 - Posted by: stemme at September 27, 2012 12:20 AM

M/28/6'3/200lbs

This is one of my weaker lifts, definitely need to improve on it.

1 - 135lbs
2 - 145lbs
3 - 155lbs
4 - 165lbs Got 2 Failed on 1 (PR)
5 - 155lbs Got 2 Failed on 1
6 - 145lbs Got 1 Failed on 2
7 - 135lbs

Comment #168 - Posted by: Daniel Madrid GFS at September 27, 2012 12:31 AM

25-35-40-45-50-60-65f on 2

Comment #169 - Posted by: Mik at September 27, 2012 2:14 AM

3 mile run
21:45
Then
7 X 3 Shoulder Press
125# All Reps
Then
50 Weighted Sits

Comment #170 - Posted by: dyagg at September 27, 2012 4:54 AM

F/42/5'6"/145

55-65-75-80-85-90x1-85

Comment #171 - Posted by: mom to five at September 27, 2012 6:54 AM

M/23/5'10"/174

115-125-135-155-165(2)-155(2)-155

Comment #172 - Posted by: T. Swihart at September 27, 2012 7:37 AM

45
55
65
65
65
65
65
Struggled with 65 on 4th set

Comment #173 - Posted by: Tina N at September 27, 2012 8:44 AM

135-145-155-160-165-170(f)-170(f)

Comment #174 - Posted by: therozfather. 31/M/194 at September 27, 2012 10:50 AM

M/34/5'9"/160

105
110
115
120
125
130
F@135

Comment #175 - Posted by: Antun Karlovac at September 27, 2012 11:41 AM

M/42/187/6'0
warm ups 65(5)-75(5)-95(5)
115
115
115
115
115
115
115
last 3 sets almost failed third attempts

ooh rah

Comment #176 - Posted by: rshert at September 27, 2012 1:54 PM

I just wanted to give a big thanks to all the coaches that were at Crossfit USD for the level 1 course. I really enjoyed the entire education filled weekend along with the workouts. Everyone in the class did awesome.

Comment #177 - Posted by: chris at September 28, 2012 1:29 PM

20kg-30-35-40-42.5-45(2)-40

Comment #178 - Posted by: Brett (M/24/188cm/77kg) at September 29, 2012 12:24 AM

95-105-115-125-135- (2 reps then failure)140-135

Comment #179 - Posted by: Andrew 26/M/6'/181 Camp Clark, AFG at September 29, 2012 1:46 AM

105
115
125
135
145
155
160 (fail, 2)

then max reps @ 115 = 12

Comment #180 - Posted by: Mel/39m/5'10"/175 at September 29, 2012 9:08 AM

5x95, 3x115,120,125,130,135,140,145f,f,140 vs
5x95,3x115,125,135,145(1,f,f),145(1,f,f),135(1,f,f),135(1,1,f) 3/8/11
3x95,115,115,115,115,115,115. jump rope wu. 9/26/10

1k run wu 4:45

Comment #181 - Posted by: kevin o at September 29, 2012 6:33 PM

M/25/5'9"/165

95-105-115-125-130(2f)-120-120

95 lbs 8-8-8

Row - 30/30 sec. intervals, 20 rds (10 min. total work), 3032m

Comment #182 - Posted by: lwoody at September 29, 2012 7:54 PM

95, 105, 115, 120, 125, 125x2 failure, 125 x 2 failure

Comment #183 - Posted by: Steve at October 1, 2012 4:56 AM

165-165-170-170-175-180-185(1)

Did a lot more last time...darn...

M/27/5'11''/200

Comment #184 - Posted by: Kent at October 1, 2012 4:46 PM

m/6'2"/200lbs/42

95-115-125-130-135-135-140

Comment #185 - Posted by: Cope at October 1, 2012 8:42 PM

M/33/158lbs/5'9"

45-55-66-77-88-99f-93

Comment #186 - Posted by: KJS at October 1, 2012 11:58 PM

10/2
Lots of w/u prior to this, but still have rt. ant. delt pain. Cut it to 5 rds.
7x65, 5x85, 10 BJ, 10 abmat
3x95 1st rep rt shoulder pain, 5 WB, 2 pistols
3x105 better w/ bar on chest below collarbone, 10 TTB, 2 pistols
3x115 shaky w/ wide grip, 5 abmat, 5 pushup
3x120 better w/ closer grip, 2 pistols
3x120, 10 TTB, 30 DU, 10 WB
Finished w/ light dumbbell work on shoulders

Comment #187 - Posted by: Mike Scott M/46/5'10"/190 at October 2, 2012 9:01 PM

95-105-115-125-135-135-135

Comment #188 - Posted by: Jeff Gebbie at October 4, 2012 4:42 PM

M/36/5'11"/195

Shoulder Press 95, 115, 135, 145, 155 x 3, 165 x 1, 175 (failed)

Comment #189 - Posted by: Rob S at October 5, 2012 7:05 PM

m/38/5'9/177
CFWU-2. Some snatch practice at 135. Superman.
Didn't read WOD close enough. Only did 5 sets.
135,135,135,145,145-2.

Comment #190 - Posted by: jrm at October 6, 2012 6:16 PM


M/40/5'11"/203

(kg) 45-47.5-50-52.5-55-57.5-60

Comment #191 - Posted by: Jose-Luis Morales at October 7, 2012 10:38 AM

65-75-85-95-105-115-125(f)-115

Comment #192 - Posted by: pickle93 (m/41/6'/185) at October 8, 2012 3:09 PM

Thanks to all the incredible coaches at level1 CrossFit Milford this weekend! You did an amazing job getting us ready for the test while having a blast... Spencer's stripper dead lift is forever burned into my brain!!! Loved it. I feel like if I never coach a day in my life the information and skills I learned were still so worth it!

Comment #193 - Posted by: Bridget Palleschi at October 9, 2012 12:37 PM

135-155-165-160f-155-155-155

Comment #194 - Posted by: nsb at October 10, 2012 7:31 PM

45 x 10
75 x 7
95 x 5
115 x 3
135 x 3
145 x 3
155 x 3
155 x 2 (hit my chin n failed on #3)
155 x 3
155 x 3

m/41/5'8/240

Comment #195 - Posted by: phat boi at October 12, 2012 12:32 PM

M/32/5'8"/230

95-115-135-155-185-185-185

Comment #196 - Posted by: rvt1443 at October 23, 2012 11:09 AM

115.135,145,155x2,150,160x1,135
M/220/40/6'

Comment #197 - Posted by: Noah at February 2, 2013 7:43 PM

95,115,135,135F, 125, 125, 115

Comment #198 - Posted by: Jamie M/34/5'11"/183 at February 3, 2013 12:41 PM

as rx'd

135, 135, 140, 145, 150, 155 (fail), 150

Comment #199 - Posted by: Casey Ray at February 7, 2013 8:33 AM

60,65(1fl),65,65,65(1fl),65,65
+ BS between rnds 90,100,100,100,110,100,100

50.5,55.5,60.5,63,63,63,63k 18.03.11

Comment #200 - Posted by: zenoperegrinus at March 23, 2013 1:40 PM

M/41/5'11"/206

1 set every 2 min.

(kg) 50-50-50-50-55-55-55.

Compare to 130203: (1 set every 3 min.)

(kg) 45-50-55(2)-50-50-50-55(2).

Comment #201 - Posted by: Jose-Luis Morales at May 1, 2013 2:39 AM

CFWUx3
5x20kg
47.5-50-52.5-55-57.5-60-62.5 (2+1PP)

Comment #202 - Posted by: Doug at June 16, 2013 9:50 PM

95
115
125
135
135
145(x2)
135

Comment #203 - Posted by: sr at September 24, 2013 6:11 AM
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