Monday, March 17, 2008
Shoulder Press 3, 3, 3, 3, 3, 3, 3
Coach’s notes: Remember knees must stay straight for this press. Post loads to comments.
Shoulder Press 3, 3, 3, 3, 3, 3, 3
Coach’s notes: Remember knees must stay straight for this press. Post loads to comments.
This is my 1st WOD from the Calgary website!
The 1st 4 sets were 40lbs and the last 3 were 50 lbs.
As Rx’d (bw=158)
77×3
87×3
97×3
102×3
107×3
112×3 (115 was previous 1 rep PR)
117×2 +117(f) (Body overrode brain and gave a knee/hip push on 3rd rep….)
122×1 (just to get a new 1 rep PR)
rx’d – 45/50/50/55/60/60/60 (all x 3) wrists really gave out toward the end…though shoulders were in good form 🙂
Afterward, I did yesterday’s WOD today – 1 mile run in 8:45 (very pleased with my time)
107 x 3
112 x 3
117 x 3
122 x 3
127 x 3
97 x 3
97 x 3
warmed up w yesterday’s mile 6:57
95-105-115-125-135-145-155 (all X3)
Not much “pop” in last 2 sets…
I am not sure when the program was changed. The one I printed off was 5,5,3,3,1,1,1,1
Russ
5-95
5-105
3-115
3-120
1-125
1-130
1-140
1-145
Ken
5-95
5-100
3-105
3-115
1-120
1-125
1-130
1-135 failed
Eau Claire YMCA CrossFit WOD with Todd:
3 rounds for time
30 double unders
30 OHS (I used 18lb Body Bar)
30 DB Push Press (I used 20lb DB)
Time = 15minutes even.
As Rx’d
95 – 135 – 145 – 155 – 165 – 145 – 135
to tell the truth I cannot remember the what the load was when I started but It was 147 for the last set of 3 then I did two 1 rep sets. The first was at 152 and the second was at 154.5. I stopped there because it was the end of class. Gord was an animal he pressed 2 @ 157 and nearly got through rep 3….pretty cool to watch…
Started at 44 and last rep of three was 64, just for fun I did 1 at 66.5 and 1 at 69 and attempted 1 at 71.5 and used half a hip to get it up…so 69lbs for one it is!