Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
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Wednesday 100303
Shoulder Press 3-3-3-3-3-3-3
Buy in: CFWU, Shoulder Press 65x15, 75x10, 85x5
WOD: Shoulder Press (all x3): 95-105-115-120-125-130-135
Note: 135 was my 1RM from the CFT last week
Cash out: Find new 1RM for SP… did 140, 145, 150(pr), 155(f). Then bike for 30 min (11.62mi). Then some squat clean/power clean/hang clean skill work.
My ribs are FINALLY (after 2 months) healed. This was the best 3-day cycle so far! HUGE thanks to all of you folks for your motivation, inspiration, and encouragement (even if you didn’t know you were offering it!). 3,2,1…GO!!!
are these presses back or front?. should i try to max out by the seventh set?
Hey, uzi, here’s a link to a good video off the Exercises and Demos page: http://media.crossfit.com/cf-video/SPPPPJ155.wmv
My understanding (veterans please jump in if I’m wrong) is that unless otherwise stated, Shoulder Presses are to be done standing and in front.
awsum. thanks mutt..
i should max out the weight im lifting on each set?
From what I’ve seen in the past, most folks will start at about 60-70% of their one rep max (1RM) and add some weight with each new set so that their final set is at (or close to) their 1RM. Newbies (like me) tend to make big gains in the first few months. My 1RM last week was 135. Today I did 135 for my final set of 3 and then did 140, 145, and 150. I’m not delusional enough to think I will continue to progress at this rate, but I’m enjoying it while it lasts
Enjoy,
navyken (the mutt )
Didn’t feel well this morning due to a bad dinner choice that lingered into the night.
CFFB 100303
10->1
Power Cleans (77.5% of 1RM)
Strict Pull-ups
scaled to:
10-8-6-4-2
Power Cleans, 100#
Strict Pull-ups
Time: 07:11 I tried doing this as Rx’d, but I was taking too much time staring at the bar with first three sets, so I rested for five minutes, reset, and scaled to 10-8-6-4-2. What I should have done is the 10-8-6-4-2 scheme, but kept the Rx’d weight. Would’ve been able to do that
Skill work:
SDLHP
100x1, 115x1, 135x1 All PRs. I remember when I could barely do 65# SDLHP. 100# was a joke, 115 was decent, 135 was a bit heavy
Cash out:
Static stretches
Cash Out: 4 Rounds of - 400m jog + medicine ball toss followed by 10 wall balls (done with a partner, so it’s not technically a wall ball) with 10# ball
Low back exercises: quadruped X 25, shoulder bridge alternating leg extension X25, side plank each side X20 and then 100 crunches
Could’ve done more #s on the shoulder press, but that’s all the barbell weight I have in the basement. Guess it’s time to get another weight set.
Have a great day!
OD
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