Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for shoulder press
WOD #339 – 23 March 2011
W/U: 3 rnds @ 1 min ea (row, slamball, HSH, hip stretch)
WOD: Press 1-1-1-1-1-1-1
55-65-70-80(F)-75(PR)-72.5-70-70
4 Rounds
150m Row
time splits (sec): 33.5, 33.4, 33.3, 33.3
WOD #322 – 23 February 2011
W/U: 10 min @ 1 min (3 snatch balance), 5 min DUs, 5 mins skin-the-cat
WOD: Press 3-3-3-3-3
35-55-60-65-70(F)-67.5(1)
3 Rounds
7 Shoulder to Overhead (135/95) – scaled to 55#
14 Burpees
time = 5:05
notes: first burpees since injury; miserable but not painful
WOD #310 – 2 February 2011 – Recovery 50
W/U: 10 min @ 1 min (4 SDHP [15#], 4 BW squat, 4 v-sit, 4 pull ups [blue])
WOD: A1. Press 5-5-5
65(4)-60-60
A2. Weighted Pull-ups
3-3-3-3-3 – scaled to blue band
B. 3 Rounds for Time:
Row 200m
time = 48.1 sec, 47.1 sec, 46.8 sec
hamstring stretch, 20x 45/90 knee passovers
WOD #297 – 4 January 2011 – Recovery 37
W/U: 20 45/90 knee passovers, 20 10# med ball obliques, 3 underdogs
WOD1: Press 5-5-5
50-60(3)-67.5(1)
WOD2: 15 min @ 1 min
5 OHS (35#)
5 Press (35#)
Notes: no shoulder blade pop out!
WOD #294 – 30 December 2010 – Recovery 34
W/U: 2x(10 SPT/OHS, 10 birddogs, 10 walkouts, hamstring stretch)
WOD1: Press 3-3-3
45-55-65(2)-60
WOD2: 15 min @ 1 min
3 pull ups (blue)
10 BW squats
WOD #288 – 22 December 2010 – Recovery 28
W/U: 3x(OHS/SPT, good mornings, ring dips, push ups)
WOD1: Press 5-5-5
55-55-55
WOD2: 15-12-9
KB swing (30#)
Push Press (45#)
TTB (KTP)
time: 7:47
20 45/90 knee passovers, 3 underdogs
WOD #247 – 29 September 2010
W/U: lax ball, foam roll, spiderman stretch, recon ron pull/push 4-2-2-2-2
WOD: Press 5-5-5
55-60-62.5(3)
30-20-10-5
Kettlebell Swings (1.5/1 pood)
Weighted Burpees (35/25)
time = 10:26 RX
Notes: Leaderboard!
WOD #237 – 8 September 2010
W/U: 3x(stretch, foam roll, 10 sit, 10 KB, 10 lunge)
WOD: Press 1-1-1-1-1-1-1
35×5, 55, 60, 65, 70, DNF
4 Rounds
Run 400m
50 Double Unders - scaled to 15 BJ’s (17.5″)
time = 13:40
Notes: due to palm rips, could not hold jump rope. scaled DUs to BJs with 4×45# + 2×15# = 17.5″
WOD #189 – 23 June 2010
W/U: group sprints, dynamic stretches
WOD: Press 5-5-5
50-55-65(2)-57.5(4)
For Time:
20 Hang Squat Clean (95/65) – scaled to 55#
400m Run
15 Hang Squat Clean (95/65))
400m Run
10 Hang Squat Clean (95/65))
time = 8:16
Notes: not sure why I scaled to 55# on this one, should have tried for 65#.
WOD #156 – 22 April 2010
W/U: 2x (8 shoulder press, 8 push press, 8 push jerk) 35# bar
WOD: Shoulder Press 5(50% 1RM)-5(60%0-2(70%)-4(85%)-4(85%)-4(85%)
35-45-50-55-55-55
Tabata: sit ups/V-sits(toe-touches)
notes: No racks; bars cleaned from the floor. CrossFit Flex Gym, Lakewood, CO
