TABATA

Warmup:
pvc pass thrus
5,5,5,3,3,3 Press (95#/115#/135#/145#/145#)

WOD: "TABATA"
TABATA squats and pushups

Squats (20,19,17,21,15,15,13,17)
Pushups (20,11,8,9,8,8,6,7)

Presses

Warmup:
1x15 pullups (5 strict - 10 kips)
2x15 kettlebell swings (1 pood)
2x15 tire flips (tag team)
3x15 situps

WOD: "Presses"
3x3 strict press (135#/145#/155#)
3x5 push press (165#/175#/185#)
1xAMRAP push jerk (185# & 7 reps)

Press

Warmup:
15 kettlebell swings (35#)
15 deadlifts (65#)
10 press (45#)
15 back extensions
15 squats
10 pullups

WOD: "Press"
Reps of shoulder press (resting my back)

5x1 press (95#/115#/135#/155#/165# f)
1/15 press (65#)

Presses

Warmup:
3x15 GHD situps
3x15 pushups
3x15 squats
1x6 shoulder press (45#)
1x3 push press (45#)
1x1 push jerk (45#)

WOD: "Presses"
3x6 SP 95#/135#/140#
3x3 PP 155#/175#/195#
3x1 PJ 205#/225#/235# (f)

5 min AMRAP (pushups) = 90 reps

Press - Max Reps for Time

Warmup:
2x15 overhead squats (pvc)
2x15 pushups
2x15 pullups (strict)

WOD: "Press - Max Reps for Time"

• 3 minutes - shoulder press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push press (max reps @ 65#)
• 3 minutes rest
• 3 minutes - push jerk (max reps @ 65#)

If you rack the weight or rest longer than 3 seconds, you must perform a set of 3 burpees each time.

SP 30 reps Rx - 12 burpees
PP 45 reps Rx - 9 burpees
PJ 35 reps Rx - 9 burpees

Total 110 reps Rx - 30 burpees

Presses

Warmup:
2x15 ring pushups
2x15 kettlebell swings (45#)
2x15 toes to bar
rope climb practice

WOD: "Presses"

Compare to 6/30/09.

3x3 strict press - 145#/155# (PR)/160# (PR)
3x3 push press - 175#/190# (PR)/205# (2 reps)
3x3 push jerk - 205#/215# (PR)/220# (F)

Increased SP by 10# and the other two by 5# each. Pleased with progress since 6/30.

Pressing a Little

Warmup:
1x15 push jerk practice (pvc)
1x15 handstand pushup practice
1x15 weighted back extensions (45#)
1x15 partner leg raises

WOD: "Press"
5x1 shoulder press
5x3 push press
5x5 push jerk

I kind of did my own thing today because I needed a little rest from this week. So I pressed, but not to the extent that the wod calls for.

SP 165#/170#/175# (failed) - met my 1-rep PR of 170#
PP 155#/185#/195# (failed) - met my 3-rep PR of 185#
PJ 195# (1 rep)

I also power cleaned 195# which is a new PR for me.

Press

Warmup:
3x15 knees to elbows
3x15 box jumps (24")
3x15 overhead squats (PVC)
1x5 press (45#)

WOD: "4x5 Press"
4 sets of 5 reps each increasing weight each set

1. 115#
2. 135#
3. 145#
4. 150# (3 reps) 135# (2 reps)

Couldn't quite push 150# 5 times so I had to drop back to 135# to finish the last set. Getting stronger, though. Should help out on my total next time. Have to keep working on press.

Presses

Warmup:
3x15 pullups
3x15 situps
3x15 pushups

WOD: "Presses"
shoulder press (3x3)
push press (6x6)
push jerk (9x9)

SP 135#/145#/155# (new PR - 3 rep max)
PP 165#/170#
PJ 170#

Presses

Warmup:
3x15 situps
3x15 back extensions
3x15 squats

WOD: "Presses"
3x3 shoulder press
3x3 push press
3x3 push jerk

SP 135#/145#/150# (PR for 3 reps)
PP 165#/175#/185# (PR for 3 reps)
PJ 185#/205#/210# (PR for 3 reps)

Compare to 2/3/09
My previous 3 rep PR for SP was 135#.
My previous 3 rep PR for PP was 175#.
My previous 3 rep PR for PJ was 205#.

Overall pleased with today's effort.

Heavy Extravaganza

Warmup:
15 pullups
15 pushups
1 length walking lunges w/ 45# bar overhead
10 lengths hurdle drills
5 shoulder press (45#)
5 back squats (45#)

WOD: "Heavy Extravaganza"
3x5 Shoulder Press

1. 95#
2. 105#
3. 135#

3x5 Back Squat

1. 135#
2. 155#
3. 185#

Extra Work:
20 pullups

I went light on back squat today to work on my squat depth. Plus my hip abductor issue was on fire.

Press Day

Warmup:
Row 500 meters
Run 1 mile

WOD: "Press Day"

• 5x each arm - 45# kettlebell (strict press)
• 7x each arm - 55# kettlebell (push press)
• 5x each arm - 50# dumbbell (strict press)
• 1x 135# barbell (strict press)
• 2x 155# barbell (strict press)
• 1x 185# barbell (push press)
• 1x 205# barbell (push jerk)

Didn't do the Rx WOD today because of callous issues and leg issues stemming from Monday's thrusters and Tuesday's squats. Hopefully, I'll be back in the fold tomorrow.

Press

Warmup:
2x15 pullups
3x15 overhead squats
3x15 pushups

WOD: "Press"
Progression of 3x3 sets of shoulder press, push press, and push jerk increasing weigh with each set. Compare to 2/3/09.

SP 125#/135#/140# (1 rep)
PP 145#/165#/185#
PJ 195#/205#/215#

Happy with today. I increased my push press and push jerk each by 10# compared to last time. I suppose this is a new PR on both of these lifts for me. I have never done a PR for these. I worked out with Drew today. Looks like he is back drinking the kool-aid with the rest of us.

Paul Boyd worked out with the tire today.

CrossFit Total

Warmup:
Jog 2 laps
10 shoulder press (light)
10 back squats (light)
10 deadlifts (light)

WOD: "CrossFit Total"
3x1 of shoulder press, back squat, and deadlift to reach a max load. Total the weights for your total score.

Compare to 10/7/08. (SP 150#/BS 315#/DL 345#)

SP 145#/165#*/170# (missed) = 165#*
BS 305#/330#*/no 3rd lift = 330#*
DL 347#/381#/403#/405.5#* = 405.5#

Total 900.5#*

* = new personal record (PR)

My total at 10/7/08 was 810#, so this is an 11.2% increase in strength. I'm pretty stoked about that. I need to work on my front press. That is my weakest lift. I just don't feel comfortable with it quite yet. However, I love deadlift. Evan says I'm built for it-short and stocky. Anyhow, if you divide my new total by me current body weight, I am lifting 4.15#'s for every 1# of body weight.

I wish I had a picture of that deadlift bar. It looked awesome and a little intimidating.

This has been a light cardio week for CrossFit Murfreesboro. I expect next week to be hell.

Presses

Warmup:
21-15-9 situps
21-15-9 pushups
14 pullups

WOD #90: "Presses"
3x3 shoulder press, push press, & push jerk increasing weight each set

SP: 120#/125#/135#
PP: 145#/165#/185# (missed)/175#
PJ: 185#/195#/205#

Increased my last set of push jerk by 5# over 1/14/09. Today's WOD was supposed to be 100 thrusters (65#) for time, but I wanted to rest my right knee. Evan concurred and wanted me to press instead.

First time at CrossFit since Thursday (1/29/09). Spent the weekend backpacking in the Smokies. Saturday's hike was a great workout. 11 miles with a 40# pack (half of it climbing from 3000' to 5885'.

Press

Warmup:
2x15 situps
1x15 135# deadlift
2x10 pullups
1x15 knees 2 elbows

WOD: "Press"
3x3 of shoulder press, then push press, then push jerk increasing weight each set as you progress through the lifts.

Shoulder press 115#/125#/135#
Push press 145#/155#/165#
Push jerk 175#/185#/200#

Sets of Three

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats
3x15 pushups

WOD: "3 sets of 3"
Shoulder Press - 105 lbs
Push Press - 125 lbs
Snatch - 125 lbs

My 1st Total...

Warmup:
3x15 situps
3x15 back extensions
3x15 air squats

WOD: "Crossfit Total"

• Shoulder Press - 117/167 missed/137 = 137 lbs
• Back Squat - 235/285/305 = 305 lbs
• Dead Lift - 225/269/313 = 313 lbs
• Total = 755 lbs

This was my first attempt at a crossfit total. The goal is to reach 1,000 lbs.

Compensation....

Warmup:
3x10 situps
3x10 air squats (45lb bar) in place of pushups/dips b/c of shoulder injury
3x10 back extensions

WOD: "Cleans, Lunges, & Presses"
Complete the following exercises for time:
Medicine Ball Cleans - 5 sets (5,5,5,10,15)
Lunges (50yd legs) - 10 sets
Shoulder Press - 5 sets (10,10,10,15,20)

Time 21:43 minutes

Oh! What fun it is to push a weighted sled.....

Warmup:
3x10 situps
3x10 back extensions
3x10 pushups
3x10 dips (headache returning on dips)

WOD: "Sled"
Push weighted sled the length of the field, 10 shoulder presses, remove 1 plate, push back to starting line, 10 pushups, remove 1 plate, push another length of field, 10 shoulder press, remove 1 plate, push back to start, and 10 pushups.