shoulder press
5-5-5-5-5
Compare results to October 13, 2010
then, seven rounds for time:
3x “L” pull-up
6x pull-up
12x single-leg squat (alternating, total)
shoulder press
5-5-5-5-5
Compare results to October 13, 2010
then, seven rounds for time:
3x “L” pull-up
6x pull-up
12x single-leg squat (alternating, total)
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I don’t think I’ve mentioned how much I looove the Wolverine alloy claws coming through the page. Respect
–Scores–
Ralph A.: 115-130-135-140-140x-lbs., 11:45 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 5 rounds)
Derek B.: 105-105-110-110-110-lbs., 11:56 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; 3 rounds)
Brian T.: 85-95-100-100x-95-lbs., 13:10 (6 rounds)
Robbie S.: 85-95-100-105-105x-lbs., 10:59 (sub: strict pull-up, prom s.l.s, 18″; 4 rounds)
Alex M.: 85-95x-90-90-90-lbs., 11:59 (sub: “N” pull-up, prom s.l.s, 18″)
Ted K.: 75-85-80-80-80-lbs., 12:34 (sub: strict pull-up, prom s.l.s, 18″; 5 rounds)
Alex H.: 80-90-95-100-100-lbs., 12:30 (sub: “N” pull-up, prom s.l.s, 18″; 6 rounds)
Erin K.: 60-65-70-70-70x-lbs., 15:33 (sub: jump-stretch pull-up, blue; 6 rounds)
Kris C.: 50-55-60x-55-55x-lbs., 13:04 (sub: jump-stretch strict pull-up, red)
Jon H.: 55-55-60-60-60-lbs., 12:50 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; 6 rounds)
Mayra C.: 50-55-60-65-65-lbs., 13:26 (sub: jump-stretch strict pull-up, green, prom s.l., 18″; 4 rounds)
Jessy C.: 50-55x-50-50-50x-lbs., 13:57 (sub: jump-stretch strict pull-up, blue; 4 rounds)
Josh O.: 95-135-145x-135-135x-lbs., 11:07 (sub: behind-the-neck shoulder press, strict pull-up, prom s.l.s, 11″)
Sean M.: 130-135-140-145x-135x-lbs., 12:29 (sub: “N” pull-up, prom s.l.s, 18″; 4 rounds)
Rob K.: 95-105-110-100-100-lbs., 12:25
Michael F.: 95-105-110-110-105-lbs., 12:39 (sub: jump-stretch strict pull-up, red, prom s.l.s, 11″; 3 rounds)
David S.: 95-105-110-110x-100-lbs., 11:36 (sub: “N” pull-up, prom s.l.s, 18″; 5 rounds)
David O.: 95-95-100-100-105x-lbs., 13:08 (sub: “N” pull-up, prom s.l.s, 18″; 6 rounds)
Cristian D.: 75-85-95-95x-90-lbs., 13:02 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 5 rounds)
Josh M.: 75-85-95-95x-95x-lbs., 13:27 (sub: prom s.l.s, 11″; 4 rounds)
Jigar S.: 55-65-75-75-75-lbs., 11:39 (sub: strict bodyrow, squat)
Rufus L.: 55-65-75-75-75-lbs., 10:41 (sub: strict pull-up, squat; no “L” pull-up)
Christine S.: 55-60-65-65-65-lbs., 12:12 (sub: strict pull-up, prom s.l.s, 18″; 5 rounds)
Jen M.: 55-60-60-65-65-lbs., 13:56 (sub: strict pull-up, prom s.l.s, 18″; 4 rounds)
Diana D.: 35-40-45-50-50-lbs., 11:54 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 4 rounds)
Pete S.: 55-60-65-65-70-lbs., 14:20 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; 4 rounds)
Sakar P.: 95-105-105x-100-100x-lbs., 15:03 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; r only, 5 rounds)
Mike S.: 115-120-125-130-132-lbs., 8:10
Bill G.: 115-120-125-130-125x-lbs., 14:09 (sub: “N” pull-up, prom s.l.s, 11″; 6 rounds)
Jeff W.: 85-95-100x-90-95-lbs., 14:42 (sub: “N” pull-up, prom s.l.s, 18″; 6 rounds)
Jim M.: 85-95-95-100-100-lbs., 13:26 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; 5 rounds)
Teal B.: 55-65-70x-65x-55-lbs., 15:02 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 4 rounds)
Bill S.: 60-65-70-65x-55-lbs., 14:52 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; 4 rounds)
Set S.: 45-50-55x-50-50-lbs., 16:04 (sub: jump-stretch strict pull-up, green, wall squat, 5″ hold; 4 rounds)
Livia S.: 35-45-50-50x-45-lbs., 15:16 (sub: jump-stretch strict pull-up, red; 6 rounds)
Caitlin S.: 45-50-60-70-80-lbs., 8:33 (sub: seated shoulder press, strict bodyrow, prom s.l.s, 18″; r only, 4 rounds)
Rachel Z.: 35-35-40-40-40-lbs., 15:27 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18″; 6 rounds)
Jung S.: 25-25-20-20-20-lbs., 16:18 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 4 rounds)
Mark C.: 85-95-105-115-120x-lbs., 11:54 (sub: strict bodyrow, squat)
Joseph P.: 115-125-125-125-125-lbs., 14:27 (sub: jump-stretch strict pull-up, red, prom s.l.s, 20″; 6 rounds)
Dave R.: 125-135-135x-130-130-lbs., 7:36
Sean F.: 75-85-85-85-85x-lbs., 14:11 (sub: “N” pull-up, prom s.l.s, 18″; 6 rounds)
Ivy F.: 75-80x-75-75-75-lbs., 14:19 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; 3 rounds)
Anna H.: 55-55-65-65-55-lbs., 15:20 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18″; 5 rounds)
Roselena R.: 65-55-60-65-70-lbs., 13:43 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″)
April H.: 45-50-50-45-45-lbs., 15:20 (sub: jump-stretch strict pull-up, green, squat; 5 rounds)
Jeff B.: 85-95-105x-100x-90-lbs., 13:43 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″)
Rajesh N.: 50-55-60-65-70-lbs., 13:46 (sub: strict bodyrow, squat)
Anne M.: 55-65-70-75x-65-lbs., 11:57 (sub: strict bodyrow, prom s.l.s, 18″)
Ricky B.: 95-105-115x-105-110x-lbs., 14:11 (sub: “N” pull-up, prom s.l.s, 18″)
Sam S.: 55-65-65-65-65-lbs., 12:36 (sub: strict bodyrow, squat)
John B.: 95-115-125-135x-130x-lbs., 13:30 (6 rounds)
Antonio G.: 120-125-130-130x-120-lbs., 15:10 (sub: prom s.l.s, 18″; 4 rounds)
Amy D.: 50-55-60-65-70x-lbs., 13:50 (sub: jump-stretch strict pull-up, red, prom s.l.s, 20″)
Wayne C.: 85-95-100-105-105-lbs., 13:50 (sub: “N” pull-up, prom s.l.s, 18″; 6 rounds)
Katherine C.: 45-50-50-50-45-lbs., 13:22, (sub: jump-stretch strict pull-up, blue, 18″)
Leota B.: 50-55-60x-55-55-lbs., 14:30 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 6 rounds)
John M.: 50-55-60-65-65-lbs., 12:45 (sub: strict bodyrow, squat)
Sofia J.: 25-35-35-35-35-lbs., 12:01 (sub: strict bodyrow, squat)
Jennifer M.: 25-35-40-45x-35-lbs., 12:45 (sub: jump-stretch strict pull-up, blue, 18″; 5 rounds)
Meghan M.: 75-85-95-100-100x-lbs., 12:51 (sub: “N” pull-up, prom s.l.s, 11″; 3 rounds)
Neil A.: 95-105-110-110-115x-lbs., 12:57 (sub: prom s.l.s, 18″)
Erez Y.: 95-105-115-115x-115-lbs., 12:13
Lee P.: 85-95-95-95-95-lbs., 18:35 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 5 rounds)
Stuart W.: 95-105-105-105-105-lbs., 12:02 (sub: prom s.l.s, 11″; 6 rounds)
Jen O.: 75-75-75-75-75x-lbs., 15:35 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18″; 5 rounds)
Sidra C.: 75-85-95-100x-100x-lbs., 15:27 (sub: strict pull-up, prom s.l.s, 18″; 5 rounds)
Thomas M.: 80-90-95-95-95x-lbs., 14:49 (sub: “N” pull-up, prom s.l.s, 18″)
Steve D.: 95-115-120-125x-115-lbs., 10:48
Joe F.: 110-120-125-125x-120x-lbs., 13:24
Adam C.: 110-120-130x-130-130x-lbs., 15:23 (sub: prom s.l.s, 11″; 6 rounds)
Andrew R.: 105-115-120-125-125-lbs., 13:14 (sub: 2x pushup, prom s.l.s, 18″; 6 rounds)
Jesse L.: 55-65-65-65-65-lbs., 17:59 (sub: jump-stretch strict pull-up, green, prom s.l.s, 18″; 4 rounds)
Syed Q.: 55-65-75-80-80-lbs., 13:41 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; 5 rounds)
Ben T.: 55-65-65-65-70-lbs., 12:13 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; 6 rounds)
JC L.: 55-65-65-70-75-lbs., 14:40 (sub: jump-stretch strict pull-up, red, prom s.l.s, 18″; 5 rounds)
Bradley D.: 55-65-65-70-75-lbs., 14:44 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 6 rounds)
Matt C.: 55-65-60-60-60-lbs., 16:24 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 5 rounds)
Jenn J.: 50-55-55-55-60x-lbs., 14:53 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 5 rounds)
Ryan A.: 55-65-75-75-75-lbs., 17:50 (sub: jump-stretch strict pull-up, blue, prom s.l.s, 18″; 4 rounds)
Crossfit I’m Not “Many Women”
Dumbbell shoulder press
5-5-5-5-5
then
For time, 7 rounds
3x seated lat pull-down (from overhead to chest) at 200lbs
12x unassisted single leg squat to low bench, alternating
30-35-35x-30-30, 6:08
Dumbbell shoulder presses are much more difficult than barbell; at 35-lb dbs, I looked like I had scoliosis trying to get them overhead. Funny story, though- there was some dude in the gym tonight doing a circuit workout, and he had the 35s. He looked buff, but he was ridiculous: he was doing situps, but didn’t go all the way down or up (that’s what she said); he was doing pull-ups, but his eyes didn’t even peek over the top (also what she said?); he was doing incline butterfly curls (I have no idea if that’s what they’re called, but I don’t know how else to explain them) with the 35s, but his arms only went from 45 degrees to 60. I judged.
Anyway..I asked to borrow the 35s for my second set of presses, and after I put them back, he came over to say “You did 5 reps with the 35s?” Me: Yes, almost two sets. Him: Well, not many women can do that. That’s pretty good. Me: I know. (Blink. Stare. Blink.) Him: (confused) Okay. So, good job to all of us “not many women.”
Awesome story T!
T, that would be a great crossfit t-shirt.
Heading out the door to work, I walked outside of my residence this morning and found a sheet of ice covering the sidewalk. I took several uneasy steps, and even for a Michigander, I found the sidewalk to be unerving and my steps unsteady. I suddently remembered the video from our POSE class, and determined that it was worth giving a shot. (http://www.youtube.com/watch?v=S_pNb01YoSA)
In dress shoes with my work bag, I cautiously began POSEing at the lowest speed I could muster. I found my stability and balance to be dramatically better than walking with a heel strike. One women I passed looked at me in horror, stating “It becomes very slick in the next block,” to which I responded “That is why I am running.” I did find that if I conducted a similar movement in walking fashion (walking on ball of foot), I also gained stability on the ice.
This morning I learned that I can never fully predict where I will use my technique learned from MPH. While half our office is empty due to the ice, I was able to get to work easily and with unique style.
That’s super funny. I was also using a fast cadence and a bit of a lean this morning.
OTB workout (at the gym at my Grandparent’s)
Shoulder press 40-40-50-40-40 (they had already-made barbells at 20, 30, 40, 50, and 60lbs)
13:48 (sub: strict body row, single leg squat, 7 rounds)
20 HSPU; 12:40 (assisted SLS)