CrossFit | 200815
Saturday

200815

Workout of the Day

76

Complete 9 rounds for time, consisting of:

3 rounds of:
Bike 500 meters
15 shoulder presses at ½ body weight
Then, 3 rounds of:
Bike 500 meters
12 shoulder presses at ½ body weight
Then, 3 rounds of:
Bike 500 meters
9 shoulder presses at ½ body weight

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Bar Path in the Press

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The reason why athletes in a wide variety of sports possessed such imposing shoulders is because they did a great deal of overhead lifting, especially pressing. In fact, the military press was the standard of strength for everyone who lifted weights for whatever reason. When someone wanted to know how strong you were, he would ask, “What can you press?”

Read the article Building a Strong Shoulder Girdle

Comments on 200815

76 Comments

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Kury Akin
December 26th, 2020 at 1:58 pm
Commented on: 200815

22:22 @m/c 3%/16-15kph and 37.5kg (83kg bw). Shoulder recovering. Everything but run broken.

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Nate Gordon
November 17th, 2020 at 12:07 am
Commented on: 200815

42% of body weight at 75#


19:15

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Clint Michael
October 25th, 2020 at 2:00 am
Commented on: 200815

35:54 Rx’d

105 lbs. bar

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Cy Azizi
October 8th, 2020 at 1:39 pm
Commented on: 200815

35:24 rx

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MaKenan Sciandra
September 15th, 2020 at 11:08 pm
Commented on: 200815

30:19

200 m run

95# slight bounce on sets of 12 and 9

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Jeff Chalfant
September 6th, 2020 at 9:02 pm
Commented on: 200815

31:18 rx+ 90lb. Barbell with fat grips for more ROM(bar to chest). Biked a 500m loop around my block and through the alley the hard way each time. (Clockwise) Single speed bike and the short hill was tough until the last couple rounds when it got easier for some reason. Contending with some traffic here and there. Broke each set into 3 descending mini sets. 6-5-4/5-4-3/4-3-2 (except I did 3-3-3 on the last one). Out of breath a lot but still pretty fun! First time I can recall lifting in a helmet!


180/41/69”

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Giuseppe Petrillo
August 29th, 2020 at 2:32 pm
Commented on: 200815

18:44 rx’d (40 kg)

(edited)
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Matthew Aukstikalnes
August 27th, 2020 at 11:17 pm
Commented on: 200815

modified to every 2 minutes for 9 rounds:

1 minute standing spin bike (no monitor)

15 push-ups

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Jason Catarino
August 25th, 2020 at 5:47 pm
Commented on: 200815

13:37. C2 Bike 50# press


5’9/170/39M


Definitely could have gone heavier but shoulder felt a little wonky

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Kevin Miller
August 24th, 2020 at 10:36 pm
Commented on: 200815

M/47/5’7”/180

35# dumbbells

RX bike

23:49

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Morgan Greene
August 20th, 2020 at 6:18 pm
Commented on: 200815

90# Press


23:12

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Ralph Keeley
August 20th, 2020 at 4:38 am
Commented on: 200815

M/34/6'/175#


24:37 at 85 lb.; bike around neighborhood

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Connor Galloway
August 19th, 2020 at 1:21 am
Commented on: 200815

Connor 21:22 95#


Sheri 29:00 65#

(edited)
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Cor Oz
August 18th, 2020 at 3:20 pm
Commented on: 200815

Completed in...well my phone reset my timer...looked at the clock starting the last round at 18:00 something. So guessing around 20:00 to completion. “Oh I love technology...but not as much as you, you see...“

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Cor Oz
August 19th, 2020 at 11:13 am

95#

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Gavin Christensen
August 17th, 2020 at 11:45 pm
Commented on: 200815

20:47 as Rx’d. Echo bike 0.31 miles & 95# barbell.


116 degrees outside. Garage was hot.

(edited)
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Clark Perez
August 17th, 2020 at 11:44 pm
Commented on: 200815

24:20

250m row

100lb shoulder presses

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Christian Rhea
August 17th, 2020 at 10:52 pm
Commented on: 200815

Echo bike 0.31 miles

80 lb press


16:15


M/49/5 10”/170lb

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Erik Dresner
August 17th, 2020 at 4:52 pm
Commented on: 200815

200m run instead of bike.


1/2 BW: 105#


34:46.


safe to say I probably should’ve gone 40% BW instead.

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Amedeo Alessio Cerea
August 17th, 2020 at 1:45 pm
Commented on: 200815

BW 68kg

24’47” RX(34kg)

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Guston Rankin
August 17th, 2020 at 7:59 am
Commented on: 200815

Male Rx

33 y.o.

5'10"

81.3kg BW


17:10 @41kg barbell. XEBEX bike.


Chikara CrossFit

(edited)
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Kyungtaek Kang
August 17th, 2020 at 2:47 am
Commented on: 200815

🇰🇷 M/46/93kg

☆ 17:58 (102-lbs)

CFHIM - MAKING PEOPLE BETTER

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Scott Wiedmeyer
August 17th, 2020 at 12:09 am
Commented on: 200815

33 / M / 5'9" / 137lbs


Walking lunges x50, 25lb dumbbells shoulder presses:


2 rounds of 15

2 rounds of 12


24:26


Too many lunges per round...

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Steven Newton
August 16th, 2020 at 11:56 pm
Commented on: 200815

33:00 w/ 85 lbs.

I measured out a cool 1/3 mile trail for the mountain bike.

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Jon Wilson
August 16th, 2020 at 7:49 pm
Commented on: 200815

13 cals on assault bike for 500m

95lb

25:47

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Adam Wood
August 16th, 2020 at 7:28 pm
Commented on: 200815

Bike

65 lbs strict press

17:25

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Matt Jones
August 16th, 2020 at 6:42 pm
Commented on: 200815

19:31, 100# press, 13 cal assault bike = 500m

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Karina Findlay
August 16th, 2020 at 1:05 pm
Commented on: 200815

F 53/114#

0.5mi run warm up

Subbed 400m run, 55# PP

32 min paced myself for high volume

0.25mi run cool down

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Vanessa Branstetter
August 16th, 2020 at 11:49 am
Commented on: 200815

19:33 250m row, 45# bar.

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Valerio Sangermano
August 16th, 2020 at 9:51 am
Commented on: 200815

17:30 rx 33 kg

(edited)
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Ruiqin Huang
August 16th, 2020 at 9:16 am
Commented on: 200815

ROW

45:45 @39KG

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Patrick Doyle
August 16th, 2020 at 12:56 am
Commented on: 200815

I put a miniacal spin on this one...

Assault Bike

Every 2 minutes for 20 mins

10 cals on bike

#22 slamballs for remainder of time

30,30,30,30,28,27,34, 32,30

2 minute rest

Every 2 minutes for 20 mins

200 meter run

#40 KB swings for remainder of time

27,27,27,27,27,27,28,29,27,26

2 minute rest

Every 2 minutes for 20 mins

10 Cals on rower

burpees for remainder of time

18,16,16,16,15,15,14,13,11


Totals

Slamballs 299 reps

KB Swings 245 reps

Burpees 148 reps



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sandy francisco duran perez
August 16th, 2020 at 12:03 am
Commented on: 200815

SATURDAY

200815

Workout of the Day

Complete 9 rounds for time, consisting of:


3 rounds of:

50 Double-unders

15 DB shoulder presses (35lb)

Then, 3 rounds of:

50 Double-unders

12 DB shoulder presses (35lb)

Then, 3 rounds of:

50 Double-unders

9 DB shoulder presses (35lb)

-----------------------------------------

15:41:78 min

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Matt von L
August 15th, 2020 at 11:56 pm
Commented on: 200815

M/34/6’/220

went for rx. Partner opted working out, so swapped assault bike for c2 rower 250m. Got through third round, rowed fourth, got to the bar for presses and stood there and stared at it. Threw a temper tantrum. Packed up. DNC. Fml

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Michael Bishop
August 15th, 2020 at 11:01 pm
Commented on: 200815

@170 lbs


Used dumbbells the first 10 of each set was done at with 35 lb dumbbells the rest with 45 lb dumbbells so the last three sets were only with 35 lb dumbbells


Had a long ride this morning so subbed 250 m rows for the 500 m rides


23:40


Needed me some good shoulder work

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Steve Day
August 15th, 2020 at 10:43 pm
Commented on: 200815

Scaled

9 round of 50 double unders

Then 15/15/15/12/12/12/9/9/9 35lb dumbbell press


19:27

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Jose Gonzalez
August 15th, 2020 at 10:39 pm
Commented on: 200815

18-speed bicycle (heaviest gear)

40 lbs


24:14

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Shaun Stapleton
August 15th, 2020 at 10:26 pm
Commented on: 200815

Rx 14:52 (95lbs)


35/195/5’9/M

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Adam Pequignot
August 15th, 2020 at 9:23 pm
Commented on: 200815

M/41/140lbs


RX - 15:38 (Assault Bike, 70lb)

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Marcel Ferreira Martins
August 15th, 2020 at 9:23 pm
Commented on: 200815

M/39/111kg

3 rounds

Run 200m

15 shouder press 40kg

3 rounds

Run 200m

12 shoulder press 40kg

3 rounds

Run 200m

9 shoulder press 40kg

17'50"

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Jeffrey Howard
August 15th, 2020 at 9:16 pm
Commented on: 200815

M/24/5'8"/160lb

CrossFit AFK


31:48 - Rx (80-lb. presses, echo bike)

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Thomas Chan
August 15th, 2020 at 7:31 pm
Commented on: 200815

Assault Bike 500 M

95 lb

19:54


would for sure go at this one again, loved the pump

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Christian Simpson
August 15th, 2020 at 6:40 pm
Commented on: 200815

Echo bike/95#

33:22, shoulders are a mess

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Joe Conradi
August 15th, 2020 at 6:27 pm
Commented on: 200815

Subs:

200m run for 500m bike

2 x45# DBs for presses (more like push press) 53% bw


15:10

(edited)
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Alex Pham
August 15th, 2020 at 6:09 pm
Commented on: 200815

16:54

200m run

35# dbs (42% bw)

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Randy Crooker
August 15th, 2020 at 5:58 pm
Commented on: 200815

Rx 34:52

500m bike outside

90lb shoulder press

body weight approx 175lbs

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Nathan Michael King
August 15th, 2020 at 5:54 pm
Commented on: 200815

23:26 Rx


100# SP

Assualt Bike

(edited)
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Chris Meldrum
August 15th, 2020 at 5:32 pm
Commented on: 200815

As rx'd, 22:49.


Used 95# for press. Out and back on the mountain bike, maybe a little further than 500m. Presses were two sets for each round, except rounds 2 and 3 (3 sets) and 9 (unbroken). Knew the shoulders would get tired, but legs were pretty smoked on the bike portion too.


47m/5'10"/185

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Dave DeCoste
August 15th, 2020 at 5:12 pm
Commented on: 200815

27:41

subbed 500 meter row for bike

80 lb press

M/42/5’8”/160

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Charlie Pokorny
August 15th, 2020 at 4:56 pm
Commented on: 200815

16:33 Rx (100-lb press)

m/52/5'11"/200#

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John Clarke
August 15th, 2020 at 4:54 pm
Commented on: 200815

200m run

30lb dumbbells (40% BW)


11:31


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Adam Griffin
August 15th, 2020 at 4:21 pm
Commented on: 200815

First proper WOD in years. Modified the bike with a 250m run. Barbell was 95#. Just over 30 minutes.

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Troy Bruun
August 15th, 2020 at 4:05 pm
Commented on: 200815

23:38


80 lbs

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Kyungtaek Kang
August 15th, 2020 at 3:50 pm
Commented on: 200815

🇰🇷 National Liberation Day 🇰🇷


200815 토 ​남/46세/93kg


"🇰🇷제 75주년 광복절 기념 WOD 815🇰🇷"


8 rounds For time

15 Kettelbell swings (24kg / 16kg)

15 burpees

15 plate overhead walking lunge (45lb / 25lb)


☆ 24:39 (160815) 27:54 (190815) 25:03 (200815)

(edited)
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Elizabeth Trieu
August 15th, 2020 at 3:49 pm
Commented on: 200815

Echo Bike & Presses at 75lb (50% of body weight)

Chose to break up Press into small sets early.

I chose to bike at moderate pace first few round,increased pace as numbers of rounds increased and number of press decreased.

My focus was to complete all Press reps at listed weight.

Your shoulders will feel fried.

Time 39:22

(edited)
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Lincoln Kerger
August 15th, 2020 at 3:34 pm
Commented on: 200815

24:30 Rx. Road bike and 95# barbell.

shoulders were cooked!

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Myles Lance
August 15th, 2020 at 3:32 pm
Commented on: 200815

23:18

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Tripp Starling
August 15th, 2020 at 3:31 pm
Commented on: 200815

Modified bike to run 200 meters

presses at 45% body weight 65#

18:54


Jackie:

modified bike to row 250 meters

presses at 35#

20:46

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Hank McKibban
August 15th, 2020 at 3:25 pm
Commented on: 200815

29:04 rx (100#)

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Nicole Deaver
August 15th, 2020 at 3:23 pm
Commented on: 200815

20:12

Started Rx (60#) but dropped the weight to 45# (37% BW) when my form started getting bad

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Charles Meyers
August 15th, 2020 at 3:05 pm
Commented on: 200815



Complete 9 rounds for time, consisting of:

3 rounds of:

Bike 500 meters

15 shoulder presses at ½ body weight 100 lbs

Then, 3 rounds of:

Bike 500 meters

12 shoulder presses at ½ body weight 100 lbs

Then, 3 rounds of:

Bike 500 meters

9 shoulder presses at ½ body weight 100 lbs

31:01

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Michael Arko
August 15th, 2020 at 2:43 pm
Commented on: 200815

75lbs bar (Rx) with sub 15 calories on elliptical trainer (about 95 seconds) = 500m on bicycle


26:35


I could not do any presses unbroken. All were in 2 sets except 2nd round of 12 in 3 sets.

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Tom Whyte
August 15th, 2020 at 2:39 pm
Commented on: 200815

42:53 Rx


BikeErg

Strict shoulder press at 41kg

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Shane Azizi
August 15th, 2020 at 2:21 pm
Commented on: 200815

27:53 Rx

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Claire Fiddian-Green
August 15th, 2020 at 2:15 pm
Commented on: 200815

Warm up: 400m row, 4 min Tabata scales, 5 min Tabata alternating hollow body hold/Superman hold. 10 reps front arm raises 5# alternating arms, 10 reps side arm raises 5# alt. arms, 10 reps OH arm raises 5# alt. arms.


Workout: 9 rounds in 30:34. Assault bike for 11-12 calories for each bike interval (100 calories total). Shoulder presses: 15@ 35#, 40, 45. 12@ 45, 50, 55. 9@ 55, 55, 55. Focused on form and keeping a straight line.

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Tomasz Rumiński
August 15th, 2020 at 1:23 pm
Commented on: 200815

warm up:

4 sets

1 min c2 bike 90-100 rpm damper 1

8/8 single arm press @15kg

8 strict pull up


workout:

Used c2 bike erg. Did rounds 1-3 on damper 4, then 4-6 on damper 5 and 7-9 on damper 6

43 kg barbell

time: 17:13

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Coastie Nick
August 15th, 2020 at 1:18 pm
Commented on: 200815

Rx’d(?) with road bike and 85# barbell


27:31

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Fabien Deneuville
August 15th, 2020 at 12:54 pm
Commented on: 200815

Did it at hôtel gym with bike erg not properly set up (more than 3mn to do 500m !). Completed 4 sets + 300m in 20mn with 40kg barbell

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Viktor Wachtler
August 15th, 2020 at 10:36 am
Commented on: 200815

15:34

Scaled/subbed

100 single-unders for the bikes

Feet elevated pike push-ups for the presses

43/1.78m/75kg

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Stacey Thompkins
August 15th, 2020 at 9:37 am
Commented on: 200815

M/45/6'2"/185#


Scaled/modified to 35# DxKB shoulder presses the rest as rx'd

17:43

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Reza Dehghanzadehsuraki
August 15th, 2020 at 7:27 am
Commented on: 200815

WOD ANALYSIS


Coaching notes:


Modality: This WOD is a couplet modality that combines a low distance bike from metcon modality with a moderate weightlifting movement at high rounds.


Purpose: The main focus in this WOD is to challenge the muscle fatigue. There are 12 rounds that just 3 reps of shoulder press decrease after each 3 rounds! it is a scary WOD. Moreover, the 500 m all-out cycling is challenge and improves the lactate tolerance threshold.


Time to perform: This high volume WOD takes about ≈ 12 min, so if the athletes perform this WOD longer than it, trainer can scale it. Advanced athletes can do it under 10 min.


Running a class: Trainers have ≈ 48 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Note: This WOD set in 12 rounds. Overall, athletes should perform 6 km sprint bike and 108 reps of shoulder press.


Physiology (GPP): Cardiorespiratory endurance, strength, stamina and speed play the major role in this exercise.


Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.


Anatomy:

Bike: Quadriceps, Glutes, Hamstrings, Gastrocnemius, Soleus.

Shoulder press: Trapezius (upper fibers), Anterior & middle deltoid, Triceps.

_________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 7 min

Specific warm-up for bike: ≈ 4 min

Specific warm-up for shoulder press: ≈ 6 min

WOD: ≈ 12 min

Cool-down: ≈ 15 min


Additional time: It remains ≈ 13 minutes that can be divided in specific warm-up or cool-down.


You can see other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Kevin Miller
August 24th, 2020 at 10:35 pm

So far NO-ONE has come close to RX in under 12 min.

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QiHui Xing
August 15th, 2020 at 1:31 am
Commented on: 200815
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Ruiqin Huang
August 15th, 2020 at 9:37 am

Niu bi

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Chris Sinagoga
August 15th, 2020 at 12:29 am
Commented on: 200815

Champions Club Scaling Notes


RANT

This is one of those workouts that you need to know your audience for. Usually the simpler the format the better, and this one takes a little more thinking/remembering/checking the board than most. Doing an AMRAP in 20 of bike and set number of presses is simpler, even though it might not get the exact same stimulus - especially for intensity. Also, you'll need to make a decision on bike vs. run. A decision to stay on the bike is going to be probably based on wanting to get pure conditioning and less technique/skill transfer (learning the Pose Method for the Bike is an absolute game-changer, though), while running obviously has more of a practical use for sports.


WHAT ABOUT THE MOVEMENTS

Bike - locomotion, hip flexion, global flexion, additional points of support, balance (assuming this is an actual bicycle)

Strict press - pushing, overhead, external load, strength more than skill


WHAT ABOUT THE FORMAT

Keep the conditioning piece constant throughout - meaning a max effort is probably not expected. Then trying to get as much stamina as possible in overhead pressing without losing the intensity.


TECHNIQUE SCALE

AMRAP in 20 minutes of:

Run 200 meters

12 strict press (slow)


CONSISTENCY SCALE

3 rounds

Bike 1,500 meters

35 strict press


INTENSITY SCALE

As listed, just rest 3 minutes between each of the 3 couplets


MY STUFF

17:22, subbed 200m run for bike, and flipped between strict hspu (1-3 sub) and strict press. Shoulders were french toast by the third triplet


GENERAL FEAR LEVEL: 6

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Chris Meldrum
August 15th, 2020 at 2:57 pm

Yup, Coach says we need stronger shoulders.

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