Shoulder Press
1-1-1-1-1-1-1

115 - 135 - 145 - 165 - 175 (F) - 185 (F) - 165

I’m counting the 175 as a failed attempt because I’m pretty sure I flexed my knees too much to call it a shoulder press…it was closer to a push press.

Robbie in ATX - 29 April 2009 04:47 PM

Did these on rest day to make up for being a day behind.
PR on Shoulder Press is 200 lbs, from a clean (no squat stands on the day I hit it).
Today’s lifts:
135 - 165 - 175 - 175 - 185 -195 - 205(f)
Just never felt full strength today…but not a bad effort after yesterday’s shoulder burner (SDHPs and ring dips).
This is my 185 lb lift:

i totally want my own platform. it looks like you made that with only a single sheet (4’x6’) of rubber flooring??

I made it from the instructions found on the Main CrossFit board.

Used three pieces of 3/4” plywood (though I cut my center section down to 42” instead of 48”), plus a single sheet of 4’ x 6’ horse stall mat (which I purchased at Tractor Supply Store during their Christmas sale for only $36).

Here’s the supplies before I started:

And yes, there are two cans of Lone Star beer and a bottle of Irish Whiskey in the supply list. If I’m building something in the garage, I’m most likely having a beer (or two) and a whiskey (or two).

The base layer:

And the finished platform:

CFT warm up
3 rounds

Puppies:
21 SDLHP
21 Bench dips
3 rounds
Time:  5:48

Cash out:
jump rope - 12 minutes
abmat:
21 15-12
crunches
oblique crunch L/R
reverse crunch

CFWU x2 minus dips

Shoulder Press 1-1-1-1-1-1-1 reps

155-165-175-185 (old PR)-195-195-205(PR)

Felt strong after 2nd 195 lift so decided to try to break 200# barrier.  Glad I did!

Shoulder Press
1-1-1-1-1-1-1

115-135-145-155-160-155-155

1 - 70
1 - 90
1 - 120
1 - 120
1 - 140
1 - 140
1 - 150

New to crossfit.  Thanks for these workouts!

135, 135, 155, 155, 135, 135, 135

then 3x6 cleans at 135

followed by

3x225
1x275 Deadlift

M, 6’1” 180 lbs

Oh, I forgot to post my workout from Tuesday.

Warm Up
1 mile run

Shoulder Press
95-100-105-110-115 (f)

Robbie in ATX - 29 April 2009 05:38 PM

I made it from the instructions found on the Main CrossFit board.

Used three pieces of 3/4” plywood (though I cut my center section down to 42” instead of 48”), plus a single sheet of 4’ x 6’ horse stall mat (which I purchased at Tractor Supply Store during their Christmas sale for only $36).

Here’s the supplies before I started:

And yes, there are two cans of Lone Star beer and a bottle of Irish Whiskey in the supply list. If I’m building something in the garage, I’m most likely having a beer (or two) and a whiskey (or two).

The base layer:

And the finished platform:

Nice work Robbie! Only 3 pieces of plywood? How did you connect them. I have made three lifting platforms and used five on each.

Big D—- Yeah. I was suffering from oxygen depletion when I wrote that. I meant 5 pieces of plywood (2 bottom layer, then 2 on top of that but laid perpendicular to the bottom layer, then a center piece cut to 3’6” wide).

I glued and screwed the entire thing together and used contact cement + screws to secure the stall mats to the plywood.

50 inverted burpess.

I am unable to roll into a squat as yet, so I sub an extremely tight and ‘smooth as possible’ fwd somersault into squat-standing… then handstand.

TIME: 20 min approx.

A note on a personal challenge I’m hoping to get some help with:
—I have some freakishly short calf muscles…coupled with a hip issue called “slipped capital femoral epyphysis” where my right hip moves in a slightly diff’t ROM than the left. As such squats are the most challenging thing in my Last year or so of CF’ing. Other than stretchin TONNES ( which I do) I’ve heard everything from “a lift in one shoe”, to “train barefoot”, to ” just don’t do squats”.

Thoughts?

MarkusJared - 30 April 2009 05:43 AM

A note on a personal challenge I’m hoping to get some help with:
—I have some freakishly short calf muscles…coupled with a hip issue called “slipped capital femoral epyphysis” where my right hip moves in a slightly diff’t ROM than the left. As such squats are the most challenging thing in my Last year or so of CF’ing. Other than stretchin TONNES ( which I do) I’ve heard everything from “a lift in one shoe”, to “train barefoot”, to ” just don’t do squats”.

Thoughts?

I’m don’t know if I have anything to add to “stretch lots” but I don’t think “don’t do squats” would be an acceptable option.

Does this cause you pain when you do your squats… are you limited in weight… or do you just look a little funny?

This is a little different situation, but I know a guy who was born with one leg about an inch and a half shorter than the other.  For him, proper form on the lifts was very challenging because his hips and back were necessarily twisted when he stood flat footed.  I’m not sure if he ever injured himself as a result of lifting like that, but that was my first concern on watching him pull from the floor.

The solution for him was to get his lifting shoes customize to make up the different in his legs.  The result was that his hips and back could work in a natural and aligned manner under load.

I don’t know if that would help you, but you can test something like that out by putting a small plate under one foot and doing light squats.  If that compensates enough to get your movement more symmetrical, it might be worth looking at your shoes.