Shoulder Press 1 RM
AMRAP Push Press at 80% of 1 RM for 3 minutes x 2 rounds
Helen
3 rounds for time:
400m run
21 KB swings @ 24kg
12 pull-ups
Here we go again. Time to get off my fat ass.
120lb was my best shoulder press today. Did 9 then 12 push-press at 95lb. First round I did more jerk overhead at a faster pace and gassed myself out.
For Helen I just tried to keep moving. Slow and steady wins the race? 12:38 total time. Round times were 1: 3:37 (3:37), 2: 7:57 (4:20), and 3: 12:38 (4:41).
Showing posts with label shoulder press. Show all posts
Showing posts with label shoulder press. Show all posts
Tuesday, January 21, 2020
Tuesday, May 31, 2011
Memorialized
A1. AMRAP Strict Press @ 45kg(men)/30kg(women); rest 2 minutes
A2. 15-25 Unbroken Kipping Pull-Ups; rest 3 minutes x 4 sets
B. 15 2-Handed Russian KB Swings (go heavy); rest 60 sec. x 5 sets
C. FLR on rings, accumulate 3 minutes total
a. I suck. Only got 10/8/9/7.
a2. Yup
b. Rolled with 1.5 pood
c. Did all 3 minutes in one straight shot
A2. 15-25 Unbroken Kipping Pull-Ups; rest 3 minutes x 4 sets
B. 15 2-Handed Russian KB Swings (go heavy); rest 60 sec. x 5 sets
C. FLR on rings, accumulate 3 minutes total
a. I suck. Only got 10/8/9/7.
a2. Yup
b. Rolled with 1.5 pood
c. Did all 3 minutes in one straight shot
Tuesday, August 10, 2010
Rowed Kill
Press
5-4-2
Time Trial: 1500m Row
Hate the strict press and it hates me... warmed up with 10x45 and 95x5 then did 115x5, 125x4, and 130x1.5 (I think that's how it all went down).
The 1500m row was a lesson in pain management. It was a Pass/Fail course... think I failed. I wanted to keep a 1:40 split avg, but stayed at 1:43 the majority of the time (always sub 1:45). This was a pretty comfortable pace and I was actually able to speed up in the last 300m to finish strong(ish). Pulled a 5:10:2. The goal next time will be to nab a sub-5min.
Weight: 170.0
5-4-2
Time Trial: 1500m Row
Hate the strict press and it hates me... warmed up with 10x45 and 95x5 then did 115x5, 125x4, and 130x1.5 (I think that's how it all went down).
The 1500m row was a lesson in pain management. It was a Pass/Fail course... think I failed. I wanted to keep a 1:40 split avg, but stayed at 1:43 the majority of the time (always sub 1:45). This was a pretty comfortable pace and I was actually able to speed up in the last 300m to finish strong(ish). Pulled a 5:10:2. The goal next time will be to nab a sub-5min.
Weight: 170.0
Saturday, January 2, 2010
Track Of Tears
RUN 5 minutes
rest 2:30
RUN 6 minutes
rest 3:00
RUN 7 minutes
pau
Hit goal for each interval! 3.25 laps, 3.5 laps, and 4.125 laps. That's ALMOST 3 miles in 18 minutes : )
Did 5x5 shoulder press after. Warmed up then worked to 105#. Did 110# for 2 reps before failure (did push-press to close-out the set). 105 was definitely a 5 rep max.
Sunday, December 20, 2009
Weaknesses? No... Opportunities
Shoulder Press
1-1-1-1-1
Did a snazzy lil warm-up then hit the barbell. Used the Werksan kilo plates which was a lil tricky with the conversions and all. I don't recall all the kg loads but my final successful lift was at a lowly 55kg or 121#. This is 9lb lower than my last 1 rep max.
I finished off what was left of my delts with 5x3 hspu's with one abmat... then did 2x5 muscle-ups.
1-1-1-1-1
Did a snazzy lil warm-up then hit the barbell. Used the Werksan kilo plates which was a lil tricky with the conversions and all. I don't recall all the kg loads but my final successful lift was at a lowly 55kg or 121#. This is 9lb lower than my last 1 rep max.
I finished off what was left of my delts with 5x3 hspu's with one abmat... then did 2x5 muscle-ups.
Monday, October 12, 2009
Stanky Legs
Press
5-5-5-3-3-3
Rest 5 minutes
Handstand Push-Up/Deadlift Couplet
3 rounds for time of:
15 handstand push-ups
15 deadlifts, 225 pounds
This is a delayed post and I don't seem to have recorded my loads/time on the CFDC blog. I wanna say I pushed 115# x 3 on the strict press.
Did the couplet rx'd (with 2 abmats, then 3 on final round) and was the last mofo to finish. Thinkin I did it in 12 sumthin...
5-5-5-3-3-3
Rest 5 minutes
Handstand Push-Up/Deadlift Couplet
3 rounds for time of:
15 handstand push-ups
15 deadlifts, 225 pounds
This is a delayed post and I don't seem to have recorded my loads/time on the CFDC blog. I wanna say I pushed 115# x 3 on the strict press.
Did the couplet rx'd (with 2 abmats, then 3 on final round) and was the last mofo to finish. Thinkin I did it in 12 sumthin...
Tuesday, August 18, 2009
Put Your Hands Together...
Clean-and-Press
3-3-3-3-3
This was a great WOD. It was nice to be able to work on the cleans without too heavy a load, but still be challenged by the weight during the press portion of the movement. I've made some decent gains in shoulder strength since starting at the CFDC. I need to keep chuggin' along though. Today's loads were:
105-115-120-125-130
Our cookie today was AMRAP in 5 minutes of:
clapping push-ups
lunge-jumps
We increased the rep count with each round, so round 1 was 1 push-up and lunge-jump per leg, round 2 was 2 push-ups and 2 lunge-jumps per leg, and so on... I nabbed 9 full rounds, 10 clapping push-ups, and 5 lunge-jumps per leg.
Weight: 175.8
3-3-3-3-3
This was a great WOD. It was nice to be able to work on the cleans without too heavy a load, but still be challenged by the weight during the press portion of the movement. I've made some decent gains in shoulder strength since starting at the CFDC. I need to keep chuggin' along though. Today's loads were:
105-115-120-125-130
Our cookie today was AMRAP in 5 minutes of:
clapping push-ups
lunge-jumps
We increased the rep count with each round, so round 1 was 1 push-up and lunge-jump per leg, round 2 was 2 push-ups and 2 lunge-jumps per leg, and so on... I nabbed 9 full rounds, 10 clapping push-ups, and 5 lunge-jumps per leg.
Weight: 175.8
Friday, May 22, 2009
Howlin' At The Moon
Press
5-5-5-5-5
I warmed-up/worked-up to 105# then stayed there through all 5 working sets. Each set was finished with the kind of slow, suffering reps that seem so impossible when your in the middle of the effort, but are super gratifying when you stick through the pain and complete the movement.
The 105# is very weak, but the good news is that it was my 1 rep max just a few short months ago and now I'm "tossin" it up 5 reps at a time. I do need to be more mindful of my lumbar curve during this movement, I felt some strain in my upper low back towards the end of the WOD.
The hot topic in the gym today was the three wolf tee which Sam Z wore during the WOD. The power this majestic garment bestows is immeasurable... Hell, even the Washington Post picked up on it:
http://www.washingtonpost.com/wp-dyn/content/article/2009/05/21/AR2009052104472.html?g=0
lol redic
5-5-5-5-5
I warmed-up/worked-up to 105# then stayed there through all 5 working sets. Each set was finished with the kind of slow, suffering reps that seem so impossible when your in the middle of the effort, but are super gratifying when you stick through the pain and complete the movement.
The 105# is very weak, but the good news is that it was my 1 rep max just a few short months ago and now I'm "tossin" it up 5 reps at a time. I do need to be more mindful of my lumbar curve during this movement, I felt some strain in my upper low back towards the end of the WOD.
The hot topic in the gym today was the three wolf tee which Sam Z wore during the WOD. The power this majestic garment bestows is immeasurable... Hell, even the Washington Post picked up on it:
http://www.washingtonpost.com/wp-dyn/content/article/2009/05/21/AR2009052104472.html?g=0
lol redic
Monday, March 2, 2009
Initializing
My very first CrossFit Total... December 22, 2008
Back Squat: 205
Shoulder Press: 105
Deadlift: 295
Grand Total? Drumroll please.... 605.
I am an embarassment to man.
Back Squat: 205
Shoulder Press: 105
Deadlift: 295
Grand Total? Drumroll please.... 605.
I am an embarassment to man.
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