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compare to 3.16.09
Accessory Work
Bulgarian Split Squats 3×5
Bjorn has been hitting intensity pretty damn hard lately. Much Respect.
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Bjorn says
Many thanks for the encouragement.
Every WOD is different, but the result is always the same: me on my back wondering if the damage will be permanent this time.
Looking forward to the PPs tonight.
vanish says
Great website. Too far from my house for me to join this crossfit facility, but awesome links and i always love to see what other crossfitters are doing!
Bjorn says
Push Presses:
115×3, 135×3, 145×3, 150×2, 150×3(PR)
Felt a bit wobbly, had trouble keeping the midline tight and driving aggressively.
josh m says
push press 95lbs,95×3, 65,70,75,65,65×55 lunges each leg with 20lbs in each hand x310 situps, 10 push ups x210 knee to elbows25 (total) pullups green band5 pullups blue band5 chinups blue bandi need to work on my popping my hips aggressively and tightening my mid section
David McG says
Push Press135x3 155×3 170×3 180×3 195×3(PR)
the 195 felt pretty good. Erik, good lifting with you, thanks for the pointers.
bulgarian split squats were interesting. did them without weight.
1 minute planks/right/left and 30 sit ups x2
double under practice
Laurel says
Push Press52x3 62×3 72×3 77×3 82×3(PR)87×2 + 87×1 (failed on the third attempt, but then did it again.)
Thanks for your help Jeremy – I have a hard time being aggressive enough with the lift. The 87lbs gave me a better sense of how the explosiveness should feel – I’m looking forward to trying this again.
Erik K. says
135, 145, 150, 155×2, 155
I have a tendency to bend back, putting pressure on my mid-back. Perhaps it has something to do with shoulder mobility as I can’t even do overhead squats with the pvc without bringing it forward.Also, I found taping the wrists does help. It’s not a cure all, but it definitely allowed me to press a little more.
David McG, you made it look easy. Very impressive job.
1 minute planks/right/left and 30 sit ups x2
Malcolm says
Push press.
110,125,140X1,95,95. On the set with the 140 the second rep turned into a push jerk and the third a sort of split jerk. I couldn’t seem to put the weight up without jerking it. So I went down in weight to work form.
Great lifting with you Jack, nice to see your shoulder doing better.
Did a few dips and practiced kipping and double unders. Did two sets of 3 L-sit pullups.
stephanie says
push press5x3
80, 85, 87.5, 90, 92.5
then bc tonight’s theme was “go big or go home”
95×3 and 100×3
definite PR, I hadn’t done 5×3 in a long time though.
bulgarian split squatsBW, 15# DBs, 20# DBs
Dan R says
Press115x5 135×3 140×3 145×2 145×1 (PR)
Push-Press (front rack)175×3, 175×3, 175(f), 175×3(PR), 175×1
Push-JerkRan out of time.
1 minute planks/right/left and 30 sit ups x2
10 C2B pullups — running on fumes at this point.
Notes:Prior Press 1-rep Max was 144. It’s by far my weakest lift, so I’ll take 1 pound increases and celebrate small victories…
Push Press felt very strong. Before I could barely get 155 up and that was behind the neck. Going from the front rack to over-head is just confidence building for the more technical overhead lifts.
Push Jerk: Wish I could have fit this in, next time…
Other Goals:1.0xBodyweight press.1.0xBodyweight OHS.1.0xBodyweight Snatch.2.0xBodyweight front squat2.5xBodyweight back squat3.0xBodyweight deadliftSub 4 Fran300+FGB10 Sequential HSPU30 Sequential Pistols30 Sequential C2B pullups30 Sequential ring dips30 Sequential K2Eand the list goes on…
Jeremy says
185x3205x3215x3225x1225x2
I think 225×3 is doable, messed up the first one, was spent by the second.
Adam S says
First time attempting push press, I really need some practice with these. I stuck with a low weight to get the form down.
3 sets @ 65×52 sets @ 75×3
Lunges
3 sets, 5 reps per leg @1st – 15lb2nd – 25lb3rd – 20lb
Margie says
(40x3x2,55×3,65×3,70×3)75,80,85,90,95×2
2rnds1 min side plank L & R1 min prone plank30 situps
Jack says
Started with straight press intending to do 5×5 with light weight to preserve the shoulder, so I started at 70lbs. by the 5th set was doing 100 with a push, and lo and behold the shoulder felt great afterward,no pain at all, which makes me ecstatic. This morning also no pain.I did start some easy rehab exercises yesterday, so apparently that’s the ticket. I’m still gonna watch it, but I’m more hopeful than I have been in weeks. Followed with 3 sets of 5 legs each squats, 1st with 20lbs. in each hand then 30. Practiced jumping, gotta get with the double under. Great working with Malcolm.