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Wednesday, March 12th, 2014 - Push press
Posted: 12 March 2014 01:47 PM   [ Ignore ]   [ # 16 ]
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Chew Toy - 12 March 2014 09:34 AM

WEDNESDAY 140312

Push press 5-5-3-3-3-1-1-1-1-1 reps

35, 45 x 5 reps each 400

50, 55, 60 x 3 reps each 495

65-70-75PR-80F-80F-75F-70-70 350

Total 1245

Good effort Chewtoy

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Posted: 12 March 2014 01:55 PM   [ Ignore ]   [ # 17 ]
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dtoro - 12 March 2014 10:54 AM

Clean, 135, 1-2-3-4-5-6-7-8-9-10
HSPU: 10-9-8-7-6-5-4-3-2-1

Time: 13 mins
Ran 2 miles

First time posting in a while, I was finishing up my classes. Passed my last fit test in the military. Now I can work out because I want to not because I have to.

Good to see you back Don. grin

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The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 12 March 2014 01:56 PM   [ Ignore ]   [ # 18 ]
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xdous - 12 March 2014 12:15 PM

Hi all. Its my first time posting but I have been following the workouts an checking in daily for a while now.

WU: 1 mile run + stretching/mobilization + 3 x 1 min tuck hold(1 min rest between efforts)

WOD:

EMOM (15mins)
10 x Pull up
10 x Pike push up

2 min rest then

For time 15,12,9,6,3 reps
Squat Clean @ 50kg
Dips
(9:32)

Welcome and Happy training

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The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 12 March 2014 02:15 PM   [ Ignore ]   [ # 19 ]
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@dtoro and OPG, thanks both of you. I think I will lay low the rest of the afternoon.
I’d planned to do 5 rounds of RJ today… but my body told me to stop after 3. Probably a sign to not overdo it after coming back from being sick!

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Posted: 12 March 2014 02:41 PM   [ Ignore ]   [ # 20 ]
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dtoro - 12 March 2014 10:54 AM

Clean, 135, 1-2-3-4-5-6-7-8-9-10
HSPU: 10-9-8-7-6-5-4-3-2-1

Time: 13 mins
Ran 2 miles

First time posting in a while, I was finishing up my classes. Passed my last fit test in the military. Now I can work out because I want to not because I have to.

congrats on the pass, and welcome back!

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Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 12 March 2014 03:43 PM   [ Ignore ]   [ # 21 ]
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Wednesday 140312 2:00 pm a very rare afternoon off from work,  watching the kids, decided to workout. 

WU: 3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds, 12 pull-ups, 12 dips.

SWOD: 
Deadlift:  145 x 10, 225 x 5, 265 x 5, 275 x 5, 285 x 5(PR)  High Rep : 185 x 21

WOD:
Push Press 5-5-3-3-3-1-1-1-1-1
5 @  95 , 100
3 @ 105 , 110 , 115
1 @  125 , 135 , 140 , 145 , 150 PR , 155 PR , 160f , 160f   done!

I had the luxury of full 3 minute rests between attempts today. No time limit.  155 was a bit of a challenge but I did make it to full lock out,  160 would not go more than half way up, both tries.
Old PR was 145 on 131213, 3 months ago.

Tried some band assisted HSPU attempts as a cash out,  but shoulders were too smoked. 

Have a great day everyone !

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Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 12 March 2014 04:08 PM   [ Ignore ]   [ # 22 ]
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Metric - 11 March 2014 04:38 PM

WEDNESDAY 140312

Push press 5-5-3-3-3-1-1-1-1-1 reps

I’m a little confused by this. Is this supposed to be (a) max weight for each set, or (b) are the 5s and 3s just laying out the warmup pattern before arriving at the 1RM attempts?

If (a), then I would warmup separately, then load up for a 5RM in the first round, then try to sustain at that weight throughout (hopefully adding a bit more as the reps drop, but potentially stripping weight towards the later sets if fatigue sets in).

If (b), then I would start the first round with an empty bar and then probably work my way up gradually to 80-90% of my current 1RM PR by the end of the last set of 3, then try to move up past my former 1RM PR for the remaining 1s. (Similar to Rippetoe’s recommended warmup scheme for CFT attempts.)

Either way, I’m assuming 2-3 minute rests between sets.

Thanks in advance for your help!

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Posted: 12 March 2014 04:23 PM   [ Ignore ]   [ # 23 ]
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Buy-in: practicing a few reps, plus setting up a backup plan. 1 set of 20 sit-ups.

WOD:
5-5-3-3-3-1-1-1-1-1 push press for load

Results:
5 rep rounds:
60, 65 (failed 70)
3 rep rounds:
70, 75, 75 (failed 80)
1 rep rounds:
80, 80, 85, 80, 80 (failed 90)

Well, no one ever said I was upper-body strong! So, I just gave it what I had and haven’t even looked at anyone else’s loads yet.

Cash-out: 22 minutes of stairclimber, 350 calories. It was nice to hit climbing speeds I had yet to ever attempt, and find out I could do it without much difficulty. A pleasant surprise, if I do say so myself…

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Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 12 March 2014 04:37 PM   [ Ignore ]   [ # 24 ]
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Jeff Lawshe - 12 March 2014 04:08 PM
Metric - 11 March 2014 04:38 PM

WEDNESDAY 140312

Push press 5-5-3-3-3-1-1-1-1-1 reps

I’m a little confused by this. Is this supposed to be (a) max weight for each set, or (b) are the 5s and 3s just laying out the warmup pattern before arriving at the 1RM attempts?

If (a), then I would warmup separately, then load up for a 5RM in the first round, then try to sustain at that weight throughout (hopefully adding a bit more as the reps drop, but potentially stripping weight towards the later sets if fatigue sets in).

If (b), then I would start the first round with an empty bar and then probably work my way up gradually to 80-90% of my current 1RM PR by the end of the last set of 3, then try to move up past my former 1RM PR for the remaining 1s. (Similar to Rippetoe’s recommended warmup scheme for CFT attempts.)

Either way, I’m assuming 2-3 minute rests between sets.

Thanks in advance for your help!

I’m not a coach but here’s how I approached it. 
I took my previous 1RM, then subtracted down to my starting weight.  I still wanted the 5 reps sets to be a bit of a challenge but not to be too taxing, leaving nothing left for the later rounds. The progression just went up in 5 pound increments (I took one jump of 10 pounds after first single) until I was at PR.  I think if you try for PR at 5 and 3 rep rounds you might not get a good result on the 1 rep max. 
Hope this helps.

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Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 12 March 2014 04:40 PM   [ Ignore ]   [ # 25 ]
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First time doing a workout like this.  I’ve never tested push press either, so each set was a PR.

5x45#
5x65#
3x75#
3x95# (strict press max)
3x115# (was proud of this)
1x125# (think I got it, but was not 100% sure I locked out)
1x125# (definitely locked out this time)
1x135# (fail; felt more like lack of confidence than strength
1x125# (went back for confidence)
1x135# (PR; pretty sure I locked out, but scared the hell out of me; worried about dropping weight overhead)

I did not time rest periods b/t sets.  I just went when ready.

Would love any advice as to pushing press limits responsibly while working out solo.

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Posted: 12 March 2014 04:41 PM   [ Ignore ]   [ # 26 ]
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OPG57 - 12 March 2014 01:55 PM
dtoro - 12 March 2014 10:54 AM

Clean, 135, 1-2-3-4-5-6-7-8-9-10
HSPU: 10-9-8-7-6-5-4-3-2-1

Time: 13 mins
Ran 2 miles

First time posting in a while, I was finishing up my classes. Passed my last fit test in the military. Now I can work out because I want to not because I have to.

Good to see you back Don. grin

Ditto,  And good work on that WOD, that is a fast time!

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 12 March 2014 04:47 PM   [ Ignore ]   [ # 27 ]
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W/U
100 double-unders
stretch
handstands
burgener

140309
JJ

Packish
For time:
85 pound Squat clean, 1 rep
10 handstand pike push-ups
85 pound Squat clean, 2 reps
9 handstand pike push-ups
.....
85 pound Squat clean, 9 reps
2 handstand pike push-ups
85 pound Squat clean, 10 reps
1 handstand pike push-up

16:03

$o
headstands

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“Be yourself, everybody else is already taken.”

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Posted: 12 March 2014 05:20 PM   [ Ignore ]   [ # 28 ]
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Push press 5-5-3-3-3-1-1-1-1-1 reps

135-155-165-175-185-205f-195-205f-195-200

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M/45/6’3/230 205
CF start 9/2011

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Posted: 12 March 2014 05:47 PM   [ Ignore ]   [ # 29 ]
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TOW WOD 140312:

BBG
1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5# (that’s 10# total from week 1).
115
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5# (that’s 10# total from week 1).
155

Conditioning
4 rounds of:
1:00 ME Step Down Box Jumps 24/20″
1:00 ME Deficit HSPU 6/4″
1:00 ME Muscle-Ups
1:00 Rest
129

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Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 12 March 2014 06:12 PM   [ Ignore ]   [ # 30 ]
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David J H - 12 March 2014 03:43 PM

Wednesday 140312 2:00 pm a very rare afternoon off from work,  watching the kids, decided to workout. 

WU: 3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc, 15 sit-ups, 15 good-mornings w/45 pounds, 12 pull-ups, 12 dips.

SWOD: 
Deadlift:  145 x 10, 225 x 5, 265 x 5, 275 x 5, 285 x 5(PR)  High Rep : 185 x 21

WOD:
Push Press 5-5-3-3-3-1-1-1-1-1
5 @  95 , 100
3 @ 105 , 110 , 115
1 @  125 , 135 , 140 , 145 , 150 PR , 155 PR , 160f , 160f   done!

I had the luxury of full 3 minute rests between attempts today. No time limit.  155 was a bit of a challenge but I did make it to full lock out,  160 would not go more than half way up, both tries.
Old PR was 145 on 131213, 3 months ago.

Tried some band assisted HSPU attempts as a cash out,  but shoulders were too smoked. 

Have a great day everyone !

Lots of try there David. Good job my friend grin

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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