Wednesday 14 December


Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Compare to 15 December 2010 at CrossFit Impulse

Goal: Use the same load or increase the load as you move through each set
15 minutes per movement



Scale by load


Scale by load


Scale by load


Static drills
Group drills on WOD movements with empty bar

A look into the female brain (sorta) -Tony Gentilcore

10 thoughts on “Wednesday 14 December

  1. Shoulder Press – 115 (1RM PR by 5 from 28 Nov 11 CFT)
    Push Press – 135 (3RM PR, new)
    Push Jerk – 125×5 (5RM PR, new)

    This series really shows how a little lower body movement makes a significant difference in effort. I’m interested in what the 1RM numbers would be starting fresh for Push Press and Push Jerk.

  2. Lot of strong work this morning! Michelle hit PRs on all three lifts! Ken also worked his ass off.

    Before class I did a strength/power WOD with a time priority
    AMRAP 8 minutes
    3 deadlifts @ 350 lb
    12 GHD situps

    8 rounds + 1 deadlift

    Looking forward to working strength and speed tonight!

  3. 90# 1 rep press PR
    102.5# 3 rep push press PR
    105# 5 rep push jerk PR

    Big lifting day for Haily. (when I do well, I talk in the third person)

    I am attributing it to good nutrition and great coaching!

    Thank You CFI! You keep dishing it out and I’m gonna’ keep eating it UP!!

  4. Wod
    Deadlift / kb swing 6 rounds
    465lb dead 6-5-4-3-2-1
    12 reps 2 pood swings between each round of Deadlifts
    10 min goal….finished around 12 min
    everyone pushed me through the last few rounds. Thanks

  5. SP: 145-150-155-160-165
    PP: 165-170-175-180-185
    PJ: 185-185-185-185-185

    Enjoyed working with John on this one. Man, so much of these movements is determined by how much you put into the drive with your hips. My body and mind wanted to quit after the second set of push jerk. The numbers don’t look like a victory, but make no mistake, this was a moral victory to finish. It’s been a tough 5 WODs in 3 days. Ready for a couple days of rest.

    1. I have a baseball sized bruise/knot on my upper sternum. Probably going to have to wear a deep vee neck shirt this weekend…(show off)

  6. My back started acting up on me after the first few presses, so I stopped before it got worse. Instead I worked on muscle up scaling and skill work. Finally found a scale that allows me to work through the full range of motion and provides the right amount of challenge!

  7. SP: 65-70-75-77-80(x)
    PP: 80-85-90-95-100
    PJ: 100-105

    Been feeling weak due to sickness and my shoulders are jacked from Angie and Elizabeth. But after a year of stagnant progress, Daniel watched my form and gave me some great advice on technique that got me my new PR! Once my shoulders recover, I’m sure I’ll get a new PR if I put his tips to use. SP is a huge weakness and I’m so excited to finally see some gain! Big thanks Daniel!!

  8. You did great Brittany! Amazing how engaged abdominals can affect the pelvis position and in turn lets the shoulders work in the range of motion they are designed to. Along with elbows in the right position, good things happened! A.K.A. – barbell go up! Glad we could find and tweak what was limiting you for the past year on press. Watch out leader board, heeeeeeeere she comes on another spot.

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