Buy In:
30 Second Samson (l/r)
10x BW Deadlift
10x Pull Ups

Workout Push-Press:
10x 65
5x   95
3x   115
3x   135

1x 155
1x 165
1x 175
1x 185 (Body Weight)
1x 195 (fail)
1x 180
1x 180

Cash Out:
Run 5k 24:20 “I just felt like running.”

Warm-up: 1000m Row 1 round of: overhead squats with an empty bar, false grip pull-ups, push-ups, sit-ups, good mornings with 55# DB

Workout:
Push Press (1RM)
95-105-115-125-135-145-155

Hang Snatch Pulls
2x5 (95#,105#)
3x3 (115#, 125#,135#)

Cooldown: running and stretch

Notes: Did a slight push press warm-up before max poundages. Did this workout with a buddy he added the snatch pulls.

Warm up: practice double unders and work on snatch form

Push Press 1-1-1-1-1-1-1 reps.

165,175,185,195,205,215(pr),225(fail)

felt great until the last set, will get it next time.

warm down: stretch and foam roller

Push Press 1-1-1-1-1-1-1 reps

= 45lbs each round. Getting used to oly bar, wanted to focus on form. Probably could have done extra reps, but I’m showered and clean now.

I’m feeling a 5k tomorrow.

Push Press 1-1-1-1-1-1-1 reps.

65,75,85,95,105,115,120

Good day to you all,

today day 2 of HSPU challenge and did some ab work ,  and stretch, declined the double unders to spare my achilles. Have a good day.

WU: 100 SU Jump Rope, 10 AbMat Sit-ups, light presses: 45# X 10, 95 X 5, windmill arm swings

Push Press 1-1-1-1-1-1-1 reps

115-125-135(f)-135(f)-125-125-125

I finally got my step dad over to try out this Crossfit stuff so after my Push Presses I made up a WOD for him due to limited equipment I came up with the following:

3 for me/ 2 rounds for him for time of the following:

400 m run
10 1.5 Pood/ 1 pood for him KB swings
10 20” box jumps/ 10 tuck jumps for him
10 Burpees

15:03 for me/ 18:22 for him

This is now named after him “Dougie”

-Halo- - 18 August 2009 02:42 AM

mr_north - 18 August 2009 12:13 AM

Hi
In the first sets when i’m using lighter weight do i still have to do 1 rep?whay not doing more ?don’t i need each set to go to my max ?isn’t that the point of RM?

I think you are getting this a little confused. The goal is to work to your heaviest lift in series of 1. You use a lighter weight to warm-up and work on form for the heavier numbers. During the warm-up, do 3-5 sets at a lighter weight to get your mechanics down working up in weight to maybe your last 5 rep max wt. Then begin your series of 7x1. Where to start the weight for the 7x1s, how about where your last 3 or 5 rep max wt was. I warm-up up to my last 5 rep max wt then I set my starting weight to my last 3 rep max for the series of 7x1.

If you are new to these movements or haven’t done them in a long time, then yes use light weight, keep it light to work on form. Do 3-5 sets to warm-up, then set a weight where you know you can do 5-7 reps then start there with 7x1s. Slowly increasing wt or keeping it the same. Biggest thing is form, form, form. Don’t compromise form for a number. The number will come once technique is solid. Yes there may be a little form breaking, but nothing gross. If it becomes gross, you need to stop, and drop the weight.

Thanks Halo
but is stilll don’t get it.according to what i saw people wrote for example 95, 115, 125, 135, 145,150 , 150 .Shouldn’t they needed to start with 150? i assume that 95 is about RM5.So actually they did only 2 real RM??
sorry if the question soud stupid i’m new to crossfit

mr_north - 18 August 2009 10:43 AM

Thanks Halo
but is stilll don’t get it.according to what i saw people wrote for example 95, 115, 125, 135, 145,150 , 150 .Shouldn’t they needed to start with 150? i assume that 95 is about RM5.So actually they did only 2 real RM??
sorry if the question soud stupid i’m new to crossfit

Notice the workout is not 7 x 1 Rep Max Push Press.  It is 7 x 1 Push Press.  The way most people interpret it is to work up to a max attempt.

Start a little lower and work to your max.

FooteSoldier - 18 August 2009 03:05 AM

Howdy gang!  It’s been a while since I’ve posted, thanks to moving rooms and a hectic patrol schedule…however, I felt the need to make time for today…

Push Press, 1-1-1-1-1-1-1

warm-up: 10x45# SP, 5X65# PP

workout:  95, 115, 125, 135(PR +5), 145 (PR +15), 150 (PR +20), 150 again

I felt strong today…for the past couple weeks, actually.  I haven’t been on the strict 3 on/1 off schedule, more often 2 on/1 or 2 off due to work.  It’s been great, and I’m feeling really good.  Maybe I’m on to something…

Get some!

Welcome Back!!!!  Nice Work on the Push Press…. Stay Safe & God Bless!!!

Matt_B - 18 August 2009 06:05 AM

Sunday and Monday: Rest days

Going after Linda today

Good Luck I’m stil sore from my first date with Her…. it was a tail kicker!!!! but Fun if you know what I mean

090818
Push Press (no rack = hang cleans)

95-115-135-155-165-175f-170f-155

Bought an Oly bar this morning thanks to Craigslist.  Now I don’t have to use the 30# short bar. 

worked my way up to 135 on the push presses, struggled on the sixth set, went back and got the 135. felt good never did push presses before

the crossfit warmup itself is pretty intense

CFWU 2 rounds 10 situps 3 rounds (15 squats - 10 back exts - 10 pullups - 12 dips)

Puppies:
Double-under Practice 2 minutes
Sit-up for 2 minutes
Double-under Practice 90 seconds
Sit-up for 90 seconds
Double-under Practice 1-minute
Sit-up for 1-minute
Double-under Practice 30 seconds
Sit-up for 30 seconds

Actually did a couple of double unders but have a long way to go.

10 double unders/100 or so situps.

CD 400 meter run on treadmill @ 10.2

Max BPM 176