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Fitness: 3x5 Across
Perform your fourth 3x5 of Pressing for the cycle. Add 5lbs from last week's weight.

Performance: 5/3/1 (5 week)

Add 2-10 lbs to your Training Max, based on how many reps you got on the rep outs.
For instance if you got 12 on the 5 week, 9 on the 3 week, and 5 on the 1 week you consider making a 5-10 lb jump on your Training Max. If you got fewer then consider making a smaller jump and trying to beat your rep-outs.

Post loads to comments.
Press e4/6

As Many Rounds As Possible In 5 minutes of:
7 Push Presses, 135/95
7 Kipping Pull Ups or 7 Chest to Bar Jumping Pull-Ups

Post time and Rx to comments.

Rickke, how do you feel after Active Recovery Class??

Simon wants to get you a new Job

My friend, Sky Gellatly, is looking to hire an Account Director to lead Team Epiphany's social media accounts with Nike Women.  It's a pretty incredible position which speaks for itself.  Info below. Sky can be reached at sky(AT)teamepiphany.com - Simon I

Here's a job description.
Account Director, Social Media
In this role, you’ll be working hand-in-hand with our client’s social media community managers and category directors. As a client-facing Account Director, you’ll not only lead our writers and producers on the agency side, crafting original content and creating monthly social media publishing calendars, but you’ll also have the opportunity to weigh-in on top-level strategy with brand-side category directors. This position will allow you to work across all social platforms: Facebook, Twitter, Instagram, Tumblr, Pinterest, YouTube—and any other emerging platforms in the future; you will also collaborate with the e-commerce team on melding social media publishing with strategic e-commerce amplification.
As an Account Director, you’ll lead the charge on client-facing daily, weekly, and Quarterly Brand Reports (QBRs), ensure that our team is rooting its creative suggestions in sound performance metrics and logic, and collaborate with our agency’s Creative Department to produce compelling assets for our clients. As our category lead, you’ll also have the ability to top-edit all original copy before being sent to the client, and collaborate with our agency partners on shaping the division as a team leader.
Most excitingly, as our client has just completed the creation of a new holistic brand plan, you’ll be on the ground with the Global and North American teams as this plan first unfolds.
As our client has offices in both coasts, there is amply opportunity to co-create with the client in all of their offices. Travel to work with the client will likely be between 25-33% of your time. Team Epiphany has a multitude of other clients, and where and when possible, you’ll have the opportunity to work on other client work that peaks your interest, and that your unique skill set is best engineered for.

Congratulations to everyone who participated in yesterday's CrossFit Total. Lots of big PR's in the house! Post your results to comments!

Reader Comments (29)

Posted the workout at the gym then was going to finish at home but my Internet is down :/

(I'm on my phone)

May 13, 2013 | Registered CommenterDavid Osorio

Yesterday's Total was, as always, a tremendous display of hard-won strength and a lot of fun. I was especially happy to see my B-Cycle classmates put out some great lifts: Awesome work Corbett, Rahsaan, Radhika, Brandon, Bethany and Bev!

I managed to finally hit a 1000 lbs score, which was what I had hoped to do.

Squat: 365, 395 (PR), 405 (Fail)
Press: 150, 165 (PR), 170(PR)
Dead Lift: 405, 435 (PR), 455 (Disqualified)

Rahsaan and I have been friendly competitors all cycle. As we both got 1000, next cycle should be fun.

Turns out I'm working on Memorial Day - anyone want to do Murph with me the day before, during Sunday open gym?

May 13, 2013 | Unregistered CommenterMatt Katz

Press - 102.5x5, 117.5x3, 135x10 - had one more in the tank but it might have been ugly

WOD - 5 rounds + 3 PP PP were tough to move through and I think was a little overly cautious about not going to failure.

May 13, 2013 | Unregistered CommenterDan L

D-Turn! Amazing!

Press 53x5, 60x5, 68x8. Does this mean I chose my new training max a little heavy or just right?

WOD: Well, the worst five minutes of MY day are over. 6 rounds even (73#/jumping pullups), although that definitely includes a few shoulda-been no reps on the push press. I keep forgetting that it's a push jerk any time you catch it with bent knees (when I hear "push jerk" I think "split jerk"). Sorry coaches...I promise it's not intentional and eventually I'll learn!

May 13, 2013 | Unregistered CommenterStella

6am private with Josh. I'm beginning to like the squat snatch or, at least, no longer fear it. If I did the bar math right (combination of metric and imperial weights), I hit 150# on a 3-position snatch which is definitely a PR for any snatch style. Lots of fails today. Hope I gave the 6am group class some laughs with how often I ended up on my backside this morning. But it felt f*cking fantastic when I nailed the last 2 attempts.

May 13, 2013 | Unregistered CommenterPeter

Today's work:

105X5, 120X5 , 135x8.

Wod 5rds even. Limiting factor was the press a few failed reps in round 4. If I had to do this again,I might break up some of the push presses earlier (first 3rds? unbroken). Was suprised how quickly I lost strength.

Love pressing.

May 13, 2013 | Unregistered CommenterDH3

Hi everyone! If you like cookies and work in the Mad. Sq. Park/Chelsea/Flatiron area stop by apple seeds (where I work) today between 10a - 6p. We are holding a bake sale to raise money for pediatric cancer research. I'll be manning the table around lunch time if you want to stop in and say hi. Donations are based on whatever you can give - the cookies are delicious. Thanks for your support!

May 13, 2013 | Unregistered CommenterJanelle

I should have added: apple seeds @ 10 W. 25th St. (and Bway).

May 13, 2013 | Unregistered CommenterJanelle

Dave Turnbull that is awesome!

May 13, 2013 | Unregistered CommenterJoel W.

I check the comments daily so I can see how I stack up with folks I'm chasing all the time, so I figure I should start posting in case other people are doing the same.

Press: 115x5, 130x5, 145x11 (last one a little ugly, but this is 3 reps up from my rep out on the 3 week the first time around)

WOD: 6 rds+7+6--had enough time to finish 7, but my grip was completely shot. Great WOD, left me with a Fran feeling for a bit. First 4-5 rounds were unbroken, but PP started to feel heavy the last few rounds.

May 13, 2013 | Unregistered CommenterKevin R

8am class
Maybe had 10 but I knew the push press were coming...

WOD Rx'd
5 rounds flat. I felt SWOLE for a few minutes after. Unbroken everything which is how this should be done. Like Kev said grip was fried.


Fun to make it in for most of the total yesterday. Glad I got to see David hit his 1000# and see some of my favorite peeps hit numbers that they probably never really thought were there. It's a really solid program and Jeremy does a great job instilling not only lifting technique in his lifters but also the confidence that they can move the weight on the bar.

May 13, 2013 | Unregistered CommenterFox

Also @Stella (and anyone else who may struggle with this problem)

The solution is very easy...simply don't count reps that were no-reps. What I'm saying with is be strict with yourself and don't allow your ego to cheat you for the sake of posting a bigger number on the blog and on the white board. A diminished but accurate score can be a good motivator to not waste energy in the future ;)

May 13, 2013 | Unregistered CommenterFox

Yesterday's Total: Mother's Day Edition was very good times.

I calculated some 1RMs to shoot for but there were a bit all over the place depending on my 3 rep and 5 rep numbers so I wasn't sure what to really expect. So, here's what happened:

Squat: 175(PR), 185(PR), 200(PR)
Press: 70(PR), 75(PR), 80(PR)
Deadlift: 215(PR), 225(PR), 235(PR)

Total 515

I'm super freakin psyched with everything that happened yesterday! The round of squats felt like a blur I kept wondering if I was going to pass out from the swirling of nerves through that whole round, but at least that didn't happen.

It was amazing to be a part of that with everyone yesterday & thanks to everyone who came to watch.

Thanks Jeremy for a great 8 weeks over on the platform!

And now if anyone needs me over the next few weeks, I'll be in Italy, checking in on the motherland.

May 13, 2013 | Unregistered Commenterginacatto

The problem is that *I* don't even realize it was a no-rep unless someone tells me!

But, this morning we did have partners. Next time that happens I'll tell my partner to be strict to the point of PITA-ness about it.

May 13, 2013 | Unregistered CommenterStella

Congratulation on the beastly prs!

May 13, 2013 | Unregistered CommenterJR

My wife will never toot her own horn like her shameless husband, but I must say, she just hit a 130 pr on bench. When Rita started, she was doing "pushups" almost upright on a bar, that was gradually lowered to the floor. Happy to see!

May 13, 2013 | Unregistered CommenterJR

Today was horrible for me.
Little sleep and what I got was not deep. (Lots of stresses and turmoil) plus Sunday's wall balls had my upper back tired.
Tried a 2 pound increase from last week. Struggled for the 5 dropped to last weeks and failed the last rep and then dropped back to 90 for the last set of 5.

The Wod left my right rhomboid knotted and very sore. Lax balling it again tonight and twice tomorrow.

Ah nuts.

May 13, 2013 | Unregistered CommenterKeith W

For my boy Chris Fox and the other metal cats: These kids are from Bklyn and can jam.


Check em out on you tube. I saw them at the 5th ave fair last year.

May 13, 2013 | Unregistered CommenterDH3

Holla! I had so much fun doing the Total with all the strong cats!

Back Squat: 145, 150, 155 (PR)
Press: 55, 60 (fail) 57.5 (PR)
DL: 175, 185 (PR), 195 (fail)

Also, I want to give a shoutout to any beginning lifters out there in the gym who might see strength cycle looking intense up there on the platforms and thinking it's just for the most badass of athletes. That was me back in December, feeling intimidated, looking in awe! So I was the most novice of the novice when I started in January, squattin' #55, and it has meant soooo much to make progress every day and every week.

Very much like everything else in our community -- Strength Cycle is all about making progress against your own personal goals. Haven't encountered a single person there who isn't extremely supportive of the individual journey, no matter what those numbers turn out to be. That's extremely motivating! It is just a super cool thing to be a part of and I highly recommend it to anyone who would like to be stronger. You will definitely get that -- plus you'll probably feel a little bit more badass at the end, too.

Congrats amazing totalers!

May 13, 2013 | Unregistered CommenterAmanda Mc

My Total numbers:

Squat: 175, 185, 195fail
Press: 65, 70fail,70fail
Deadlift: 220, 235(pr), 250(pr)
Total: 500

This was my third Strength Cycle with Coach Jeremy: my first back after having my son 15 months ago and my first time in the B cycle. My goals for this 8 week cycle were:

1) hit my previous squat PR of 190
2) get my blood sugars under control.

I technically did not achieve number 1 but I still believe I am physically strong enough to do it. Number 2 is still a work in progress, my blood sugars are far better than they were when I started but I'm still taking 1 insulin shot a day, which I'd like to not need.

I was pretty bummed about missing the 195 squat because 185 had come up easily enough. I'm glad David caught it on video because I was able to see exactly what went wrong - came down too fast, too loose, and too far down. I know what I was thinking (come down fast, bounce out of the bottom) but I should have done it with some caution. The 250 deadlift was a nice ending to the day though, it came up so easily that it really surprised me.

This was my first time in the B cycle, so for those who aren't familiar, the programming is different: lots of volume, squat ladders, snatch-width deadlifts with straps, DB presses and KROC rows, etc. This programming apparently worked for me because I made definite progress on every lift except the press. Press has been a goat of mine for years and it may just be the case that I need to do some extra homework on the press on my own.

Super stoked to test my bench on Wednesday because last week in class I did my previous 1RM for three.

Goals for the next strength cycle:

1. get off insulin, completely
2. 200 pound squat.

Shouts to Jeremy and all of my B cycle classmates, it's been a fun one!

May 13, 2013 | Registered CommenterBethany E.

As much as I like the press (I'm shooting for a 1RM 250 then eventually 300#), some of us 3x a weekers are missing the cycle with deadlift (deadlift seems to happen only on the weekend which mine are all booked up with kids).

Anyway we can get some deadlifting in during the work week?

May 13, 2013 | Unregistered CommenterFrank B.

Cookies from apple seeds - aces! Go visit Janelle and the crew over there in the new few hours, if you can!

Couldn't make yesterday, but kudos to all of the amazing Strength Cyclers!

May 13, 2013 | Unregistered CommenterCourtney


Great article/infographic on the sad side of sitting all day. I recently converted my desk at work (as a writer/editor) to a standing station and am trying to avoid my chair. Josh gave me great tips a few weeks ago about improving my posture, too!

May 13, 2013 | Unregistered CommenterKate Reece

6:30 with Melissa and Nick

Press 58#(4-F, 4-F, 5) and the last set went up without a hitch. Maybe I try to rush it at the beginning. I was setting each one better at the end. Getting tight and taking a breath or two before pressing it up again. Melissa reset my handling of the bar(again) and watched ,so I had to put in some work and make her proud. 2 pounds up from last week.

Wod: 63# and 4 Kipping pull ups

Everything unbroken. Nick's cues made the end so much more fluid and efficient. I stopped controlling the decent and the bar got a lot lighter. It felt so great to be doing kipping pull ups in a work out. They weren't all perfect but I feel like it was time to go for it. I didn't have a partner so I think I did 4 rounds and 7 push press. Maybe 5 rounds and the pp?

Then rowing because I didn't have street shoes. 800m sounded like hell. I decided I could manage 500 and then again Nick walked over, had us all slow down and work on form and 800 snuck up on me.

May 13, 2013 | Unregistered Commentercrystal

Snatch-Work up to my Opener for 3 singles
220x1x3. 1 crappy miss, with an immediate follow up lift which I made.
Feeling good. Getting nervous for this Meet. Having ridiculous dreams about having to snatch a bucket instead of a bar and getting 3 red lights even after successfully snatching said bucket.

Press- Rep out @165x7. Keeping it way below failure this week.

Snatch pulls
253x3, 264x3x2

May 13, 2013 | Unregistered CommenterJakeL

Squat: 250x5x3
Press: 120x3, 120x3, 120x5

Squats are actually starting to feel more manageable. The press was disappointing since 115x5x3 felt very very doable. Had Josh watch my third set to give me some incentive to grind that mother out. I'll take a mulligan and redo 120 next time.

In Boston for regionals until next week!! Lots of work to do!

May 13, 2013 | Registered CommenterDavid Osorio

Squat: 250x5x3
Press: 120x3, 120x3, 120x5

Squats are actually starting to feel more manageable. The press was disappointing since 115x5x3 felt very very doable. Had Josh watch my third set to give me some incentive to grind that mother out. I'll take a mulligan and redo 120 next time.

In Boston for regionals until next week!! Lots of work to do!

May 13, 2013 | Registered CommenterDavid Osorio

Found a new goat! PP in the wod felt waaay heavy. Def need to get some more overhead work in.

PRess - 120x5, 135x5, 135x5

Wod - 5 round+ 1pp , RX felt like crap. weight felt REALLY heavy and i had 0 hip drive, almost like I was engaging the core. weird.

May 14, 2013 | Unregistered CommenterFlynndogg

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