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

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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!