September 24, 2012
Shoulder Press 3-3-3-3-3-3-3
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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
Second Pic is @ Lightning CrossFit, not CrossFit FWB.
A big thank you to all the coaches at CF Del Mar Seminar!!! You guys were great!
Tomorrow looks like fun, probably going to combine it with some cardio for more fun haha
Excuse my ignorance but what are the exercises to perform on shoulders 3-3-3-etc
it says shoulder PRESS
how is greg glassman in almost every picture? Whats the deal?
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.
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.....
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
Carlos, you're on the money; 7sets of 3reps.
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:)
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.
#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
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.
me too - weak as...
40/45/50/52.5 (f on 3rd rep)/52.5/50/50 kgs
(warm-up: 20-30-40-50 kg)
40, 50, 60, 65, 70,72.5fail, 60 kg
First time doing this workout..
or in pounds for our american brothers..
I could only increase weight by 5kg at a time.
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.
Watch the video demo if you have questions they always explain the workout
First pic is AT Fort Bragg (8th Military Information Support Group), but not CrossFit Fort Bragg (a great affiliate in its own right).
And where can we get the Unbuyable shirts??
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!
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!
PR is 165
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...
Crossfit Atlanta cert was awesome, all ths staff were great and Dan was a great host. Hell Yeah!!!
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 :)
95, 105, 115, 120x2, 115, 115, 115
115, 120, 125, 135, 140, 140, 140
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!
At #26 Life as Rx makes the shirt, don't know if they are available for everyone to buy or not.
Thanks to all the trainers at the level 1 cert in Atlanta! It was a great time!
30, 35, 40, 45, 50, 55 , 60(1)
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.
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!
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.
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.
Definitely a weak movement for me!
Will keep working!
Today was my first time ever trying crossfit. Super excited about changing up my routine!
95 115 125 130 135 140 140-2
pissed about the last one
Warm up: 10x45, 8x65, 6x75, 5x85
Cool down: 5x95, 7x85, 10x75
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!
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.
145(f on 3rd rep)
145 (f on 3rd rep)
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.
155 1/2 a rep(max)
135 3 reps finish
Nice to throw a strength one in there. Especially after yesterday's killer WOD!! :-)
Thanks to the trainers this weekend at CFSD, you guys were awsome!
"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!!! :)
CFWU x 3
Practiced OHS afterward - need work on that lift.
Good to back at it after being down sick most of last week.
Stopped after fifth set because of a weird pain in left elbow. Tried to be smart.
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.
7 sets of 3 strict shoulder press
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!
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.
115,125,135,145f,145f,140,140. Barely got those last 2 sets.
Can this be done without barbell and weights? I mean, handstand push ups maybe? Got no gear
Can this be done without gear? I mean, maybe by handstand push ups?
Warm-up: 100 jumping jacks, 35 burpees
115-125-135-145-155-165-175 as rx'd
Just could not get that 140!
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!
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!
Crazy, the 50kg (110#) just would not move, but happy with the 47kg x 3 new 3RM PR.
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.
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
135, 145, 155, 165(2), 145, 145, 145
95-105-115-125-135, 1rep then fail-135, 2reps then fail-135, 1tepid then fail.
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#
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!"
150(1)same as last
95x3, 115x3, 125x3, 135x, 145x3, 155x3,
165 fail x2, 160 fail, 135 x3
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!
got some kg weights mixed in.
95 95 105 115 125 130f 115
95 100 105 110f 100 100 110f 100 100
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
Had to check the scale, its right
Subbed HSPU for shoulder press
Also 21 rep dumbell shoulder press @ 30lbs
M / 43 / 74.2 / 230
Total = 745
125, 135, 140, 145, 150, 155, 160(2/3)
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)
130lbs 3/3 !!
Where's Waldo? How did you do that, Greg?
*Got 175 once, push jerked the last 2 reps
115, 125, 135, 140, 145, 155 F (2.5), 150 F (2.5), 140 (Extra)
last attempt with 70 kg, failed (just one rep)
*Pushed press the failed attemps
Presses with dumbbells, reached 4 x 110
WOD: 8 x 250m row, 8 x 200m run. Rest while partner completes a row/run.
115 125 135 140(PR)
retired army 1SG
85, 95, 105, 115, 125(f), 120, 125(f)
115, 120, 125, 130, 135, 135(x2), 125
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.
185, 185, 190 (f), 185, 185, 185, 190 (f)
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!!
135-145-155-165 3 min rest between sets
155-145-135 1 min rest between sets
110 was too heavy for 7 sets so dropped down to 100 for the rest after first set
7X3 shoulder press - to 165 as rx'd
95, 105, 115, 125, 135, 140, 145(PR)
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!
SPx3: 95, 100, 105, 110, 115, (117.5x1), 105, 95
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
135#-145#-155#-165#-175#-185#-200#(did 3 failed on 3rd rep)
135-145-155-165-175-185-200(failed on 3rd rep)
47kg 49kg 51kg 53kg 55kg(1)2ºf 53kg 54kg(2)3ºf
Bar in use so subbed DBs;
70 x 5
75 (form not great)
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!
135, 155, 185, 205, 225, 245, 255
115 115 115 125 (f3) 115 115 115
did with weighted pullups between
140lb-2rep 1 failed
140lb-2rep 1 failed
gotta lift moore!
125 (push press) (pr 125 shoulder press)
80 only got 1
75 2 1/2
and it felt good!
105(push pressed #3)
115(push pressed #3)
115(push pressed #3)
Missed pr by 1 rep
shoulder recovery in process
45, 65, 85, 85, 85, 85, 85
Lame I know but gotta protect the cuff
The last round was SUPER hard! The last rep took me about 10 seconds
105, 110, 115, 120, 125, 130, 135(F)
It was difficult not to engage my lower body.
Similar to PR
The 'Snatching with Limited Flexibility' video excerpt is outstanding -- learned several tips to improve OHS.
65, 75, 85, 95, 105, 115, 125, failure at 135
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
25-35-40-45-50-60-65f on 2
3 mile run
7 X 3 Shoulder Press
125# All Reps
50 Weighted Sits
Struggled with 65 on 4th set
warm ups 65(5)-75(5)-95(5)
last 3 sets almost failed third attempts
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.
95-105-115-125-135- (2 reps then failure)140-135
160 (fail, 2)
then max reps @ 115 = 12
5x95, 3x115,120,125,130,135,140,145f,f,140 vs
3x95,115,115,115,115,115,115. jump rope wu. 9/26/10
1k run wu 4:45
95 lbs 8-8-8
Row - 30/30 sec. intervals, 20 rds (10 min. total work), 3032m
95, 105, 115, 120, 125, 125x2 failure, 125 x 2 failure
Did a lot more last time...darn...
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
Shoulder Press 95, 115, 135, 145, 155 x 3, 165 x 1, 175 (failed)
CFWU-2. Some snatch practice at 135. Superman.
Didn't read WOD close enough. Only did 5 sets.
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!
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
95,115,135,135F, 125, 125, 115
135, 135, 140, 145, 150, 155 (fail), 150
+ BS between rnds 90,100,100,100,110,100,100
1 set every 2 min.
Compare to 130203: (1 set every 3 min.)