CFWU

Shoulder Press

3x57kg
3x57kg
3x57kg
3x57kg
3x57kg

40 box jump
21 push press 47kg
40 box jump
18 push press
40 box jump
15 push press
40 box jump
12 push press

Time: 11,59

Push Jerk

95,115,135,155

1 mile jog 9:23

Had to stop due to pain in wrist. 

I have always had trouble getting my wrist to bend back when placing bar on shoulders.  Even using my fingertips it still causes me problems at higher weights. 

any suggestions?

yesterday:

Puppies:
45 pound SDHP, 50 reps
45 pound Push press, 18 reps
45 pound SDHP, 50 reps
45 pound Push press, 15 reps
Row 500 meters
45 pound Push press, 12 reps

time: 12:20

Wow, that was quite the slog!  I subbed SDHP for the rowing to keep from walking up and down stairs between the weight room and cardio room.  The push presses were fine, but the SDHPs were killer.  I had to split the 50 reps in to sets of 20, 10, 10, 5, 5.  Last round I gave up on the subs altogether and walked downstairs to the cardio room to do the actual rows.  That made a huge difference.  I could have rowed for 1000m with the time and energy I spent struggling through those SDHPs. 

So, for us puppies is 50 SDHP at 45# really a good sub for a 500m row?  Next time can I use a lower weight?  The WOD is supposed to be a sprint right?

Yesterday:
5 min jump rope w/u

front squats:
5-5-5-5-5
45/45/65/65/65 (my first time trying front squats, so I worked on form - i like the way these feel…)

back squats:
5 x 5 @ 65 lbs

shoulder press:
3 x 3 @ 45 lbs

15 jumping pull-ups

10 min core work + stretching

Garddawg - 24 February 2009 08:49 PM

You can see the whole thing on the CrossFit Journal:
http://journal.crossfit.com/
If you don’t have a subscription yet, shame on you.  It’s only $25.  What is a $25 when compared to your health and fitness?  Half a months Latte’s?  Click the link and subscribe.

Not to belabor . . awww h*** that’s all I do. Anyway.  To further strike the horse that is approaching room temperature:

That 25 bucks a year?  You get access to all the articles . . . from the beginning.  It’s like subscribing to a magazine and having them ship you all the ones you missed . . . .

TP

First time doing this movement, so this was more of a learning sesion.
worked up to 95# for three reps, for a few sets,  didnt want to go any higher ‘cause I felt my form would fail.

Push jerks

Warmed up with just the bar with shoulder press, push press and push jerk, then did 95lb push jerk x 5

1-1-1-1-1-1-1
135-155-185f-185-195f-195f-155 x 3 (dropped the weight on this last one and went for more reps)

My PR is 195.  Couldn’t seem to get it today though.

Afterwards I played with my rings.  Muscle-up practice, false-grip pullups, ring dips, supports with turnouts, iron cross practice, then ring pushups, and maltese from my knees practice.
Then played with skin the cats and front and back levers.  I am so close to having a back lever with one leg extended.  It made up for my poor performance on the jerks.

Kiddo - 25 February 2009 09:20 AM

So, for us puppies is 50 SDHP at 45# really a good sub for a 500m row?  Next time can I use a lower weight?  The WOD is supposed to be a sprint right?

You may want to use a slightly lower weight, but one thing to take into account is the pace at which you are doing the SDHPs.

I found that when I do that sub, I tend to go too hard… not the nice easy pace I have on the rower.  As a result, I reach muscle fatigue and burn out way before 50 reps… where as I can row a 500m non-stop with ease. Remember that you should be somewhere around 30 pulls per minute or less.  If I try to meet that pace on the SDHPs, the result effect is closer to a rowing stimulus.

Newbie Alert!!!  My assumption reading as much as i can in the two days i’ve been aware of Crossfit, is that we are to do the one exercise (WOD) as prescribed?  Is there any base level of other exercises that should be performed in addition, or is the whole program one thing a day?  I saw the “Girl’s Names” and wonder if those will pop up someday as the WOD….Anyway, thanks.

Ok so today I really have become a true believer, I started doing the WOD daily and the zone diet Jan 1st, I started at 248/250 pnds and had my ac joint removed from my right shoulder Aug 27, 2008. Today I weighed in a 233pnds,ran a 5k in 29 min then did the WOD and was able to do 165pnds on the last rep.  I have never felt better and feel stronger than I have in years. Thank you Crossfit and thank you Brand X for all your help

buy in
cfwu x3

getting the hang update the kipping. im doing chins and using a recon ron program to work on pullups.

push jerk ME x7

80 95 115 125(f) 125 125 130

then did 3 more at 130. this was my first time at this being a new crossfitter. I failed the first 125 due to bad form. the next 2 were good as well as the final. couldve gone heavier but was trying to get form. extra 3 reps helped finish it off. so that’s my new PR.

cash out
hand stand practice
able to hold unassisted for 15 sec. new PR! otherwise just held using wall and practiced kicking up

Was suppose to do “Joshie” today but had problems with doing the snatch work. So we modified the WO to work on form issues.
W/U:
500m Row
5R/5L KB Snatches at 25#
Main WO:
5 rounds of
5R KB Snatch (25#)
5 Dips
5L KB Snatch (25#)
5 Pull-ups (Strict form)

Lunch Workout:
w/u:
100m swim
Main WO:
8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals.
Did each 50m at 35sec.
Cool down:
3 sets of the following 15 reps ea:
Glute-ham sit-ups
Back Extensions
DB Swings (25#)

Overall very pleased with the workouts today. Still need work on the snatches but I’ll get there. It helps to work with some guys who have their certs. Some good pointers to help with my form. I’m sure I’ll learn more when I attend the cert in April.

tmorro - 25 February 2009 10:21 AM

Newbie Alert!!!  My assumption reading as much as i can in the two days i’ve been aware of Crossfit, is that we are to do the one exercise (WOD) as prescribed?  Is there any base level of other exercises that should be performed in addition, or is the whole program one thing a day?  I saw the “Girl’s Names” and wonder if those will pop up someday as the WOD….Anyway, thanks.

First off, re-read the activation email.  This will answer your question about the WOD.

Base level of other exercises??  No, not really.  You should have some sort of warm up, and it may include things that need work (double-unders, hspu’s, etc).  Some people do extra work, but it is generally discouraged.  If you want extra work for running, swimming, or biking, then check out the Crossfit Endurance website.  If you want extra strength work, then subscribe to the CF Journal and read the article pertaining to strength bias (read it closely, though).

Yep, the “Girls” will show up.  So will the “Heroes”.

Thank you, Boxer.  I will re-read the activation email.  Appreciate you taking the time to respond.

Warmed up with 2 rounds of: 10 squats, 10 pull-ups, 10 sit-ups, 10 back extensions and 1 round of the Burgener warm-up

Push jerks 1-1-1-1-1-1-1

65-85-105-115-125-135(pr)-145(pr)

Finished up with day 34 of the HSPU challenge