Thursday 1/24 WOD

[rord]

Post your loads and comments.

Hoo-Yah!!

[B HURB]

Rord, forgive my stupidity but what did you mean by "single progression" in the workout description? Does that mean, do 5 OHP, 5 PP, and 5 PJ's before setting the bar back down or can we set it down after each exercise?

[TAMU_2008]

Hey Guys,

Ive been on the crossfit workout for about two weeks now, and I have a question regarding the use of weights...my friends who are in second phase right now I believe have been e mailing me back and fourth and I have gotten the impression that for prep they tell me to stay away from weight lifiting as much as possible and just use body weight resistance and crossfit workouts..

I love the crossfit workouts...very challenging but Im hesitant to lift weights should this be a concern or should I just shut up and do the work! lol

Thanks for the input

[lrsd82nd]

ALCON:

I found an excellent tri-panel video on the CF site showing all three of these exercises side-by-side.

This should help give a visualization for todays WOD.

http://media.crossfit.com/cf-video/SPPPPJ155.wmv

~Asylum1968 (logged in under another profile because my password has
vanished :-)

[scskowron]

Wow, no way I can come close to finishing this workout, seeing as my 1RM on the shoulder press is 115. 5RM probably 95 at best. That's not even half the workout!

[toziongoesi69]

Yea, except those videos are a push jerk and a jerk....So which one are you suppose to do because when I think of jerk I think of a clean and jerk...

[rord]

OK, here's the deal.

Bodybuilding and weightlifting are two different things. The workouts that bodybuilders do will be counterproductive to what you need to do well in BUD/S. These lifts, on the other hand, teach you to get a weight (of varying loads) over head.

Think of log PT, or IBS training. Lot's of overhead lifting there. This workout will help you prepare for that.

Now think of an operational scenario. Lift large ammo can overhead and put on top of truck. For that the fastest and most efficient means for accomplishing the task is to clean the box and jerk it over head.

Don't get too caught up in going to the end of the weight progression. Some of you will be able to, and others won't. Do what you can, and when you hit failure, continue working with the heaviest weight that you can lift.

To be successful in BUD/S or another SOF pipeline, and to be a good operator, you need to have it all. Strong, fast, agile, explosive, balanced, and so on. The training that we're doing today is only a small piece of a whole. Give it all you have and post your loads.

In the beginning you will be able to do the whole progression, press/push press/jerk, in one set without setting the bar down. After a few increases in weight though, that will not be possible. So do the presses in one set, the push presses in another, and the jerks in another. At some point you will not be able to do presses but can do push presses and jerks.

Hoo-Yah!!

[sonovthegun]

hoo...HAK...HAK....GGGH.....UHHHHH....HAK....PTEWY ......yah.........

this sucks. you guys get do do push jerks, all the while pretending its log pt and what the hell am i doing?
same thing ive been doing for two days, sitting here hacking up snot, relegated to bed and watching "the unit" over and over again.
i don't know whats worst. not working out, feeling like a wannabe for watching the same action scenes over and over again, or feeling like a housewife when all the melodrama crap kicks in full swing.
envy you guys.
hak.....hak......
guess ill just have to haul @$$ next week

[gioberg11]

As rx'ed 20:22.

did shoulder presses of 165, 175, and 185 on a smith machine.

brian

[nollt2]

Shoulder Press (Standing) 45, 65, 95, 115, 135, 155, 135, 135, 135
Push Press 45, 65, 95, 115, 135, 155, 155, 155, 135
Push Jerk 45, 65, 95, 115, 135, 155, 165(4 reps), 155, 155

I should have done the shoulder press sitting, but had a brain fart. I never did the Push Jerk before so my form might have been a little off. Nice change of pace.

[B HURB]

Smith machine....ewwww....not for me, I stood up the whole time.

As rx'd:
OHP: 155x3
PP: 175x3
PJ: 175x2

This killed my shoulders...nice one!

[pipelinesurfer]

good muscle workout, too bad i had no time to finish it.

OHP- 135lbs 3xs
PP- 135lbs 5xs
PJ- 135lbs 5xs

worked out with my friend and he couldnt get the PJ motion to save his own life, so i spent so much time showing him, i ran outta time and had to go to class.

oo...and FU*K the smith machine! lmao

[asylum1968]

I crapped out at 165.

I was able to jerk 185.

finished with ab work (hang leg raise, and ankles-to-bar)

[thedude189]

second time doing WOD but first time posting. i'm way outta shape but that's what i'm here for. finished off with 115 but i know i'll get back to where i used to be. after that did a short ab workout then finished with a run.

[Neumeister]

17/175

OHP: 155x3
PP: 185x5
PJ: 185x5


I heard that if you use the smith machine too much your bit and two pieces actually suck up into your body until nothings left and you look like a naked Ken doll.

Sonovthegun - Get better so we can see you post some more awesome times!

Nollt2 - Why sit when you can stand? Sitting takes away the core stabilization of the OHP making what once was a compound man maker, into an isolated fairy exercise. Welcome to the forum btw, Hoo-yah!

[pipelinesurfer]

17/175
I heard that if you use the smith machine too much your bit and two pieces actually suck up into your body until nothings left and you look like a naked Ken doll.


L M A O, haha i wouldnt be surprised!

btw, sets were all one progression except for the last PJ, i had to rest for a few seconds.

[alexsmurray]

When I saw this WOD today I was going to be surprised to see if someone could put up all that weight. Neumeister that is AMAZING that you got that 185 up! I wish my frame was a little bigger for some of this heavier weight. Right now I only weigh 140ish so 185 is super heavy for me.

First I swam 1500 m css in 25:28

WOD:

I did the weights rx'd up to 115.

Then I had to split up my sets of 5 for 135 but I got it up. I put on a belt to support my lower back. I tried to get 155 ohp, but it wasn't meant to be. I got it up 5 times for Push Press and then I clean pressed 155 5 times. I went down to 135 for one more set and that was it for WOD. I then finished with various other shoulder exercises.

[gioberg11]

the only reason i do shoulder presses seated is because then you're isolating the shoulders. if standing, especially when tired, you'll tend to use your back and/or legs and that could cause injury especially when doing heavy sets back to back.
the last thing anyone in here wants to do is get hurt.

brian

[danodec]

Good job to all your big shouldered no necked hillbillies ;)

Got up to 115 and had to break up OHP set.
Did PP and PJ at 125 for the remaining sets.

Then did some lighter weight OHP and shoulder work because I'm freakin Skeletor over here.

[wyu02ym9]

Hey guys...just started doing the navyseals crossfit page instead of reg crossfit.....you guys rock.....i have always been facinated with the navy seals and what you guys do for us....god bless you guys...heres my WOD
45x5x5x5
65x5x5x5
95x5x5x5
115x5x5x5
135x5x5x5(started doing the second and third sets of only jerks)
155x5x5x5(started using the smith machine for shoulder press)
165x5x5x5
175x5x4(failed on 5th try of push press jerk)
185x5x1(Failed on push press jerk)

you guys run some killer WODs here.....i love it!!!

[asylum1968]

t
the last thing anyone in here wants to do is get hurt.

brian

I actually donated some blood on this WOD.

On my 165 Push-press, I hit myself in the chin with the bar pretty hard. Split my lip and chin open.

:->

~A

[sonovthegun]

Shoulder Press (Standing) 45, 65, 95, 115, 135, 155, 135, 135, 135
Push Press 45, 65, 95, 115, 135, 155, 155, 155, 135
Push Jerk 45, 65, 95, 115, 135, 155, 165(4 reps), 155, 155

I should have done the shoulder press sitting, but had a brain fart. I never did the Push Jerk before so my form might have been a little off. Nice change of pace.

no man, you did it right. take some time and surf the crossfit.com website and look at the vids. We don't do anything sitting. Not that I can think of. Plus, if I remember correctly, bodybuilders do presses sitting because it's more isolated. We avoid isolation exercises entirely; functional moving is everything.
Read RORD's post here and check out the vid Ird82nd posted.
So don't fret man, you did it right.

[sonovthegun]

17/175

OHP: 155x3
PP: 185x5
PJ: 185x5


I heard that if you use the smith machine too much your bit and two pieces actually suck up into your body until nothings left and you look like a naked Ken doll.

Sonovthegun - Get better so we can see you post some more awesome times!

Nollt2 - Why sit when you can stand? Sitting takes away the core stabilization of the OHP making what once was a compound man maker, into an isolated fairy exercise. Welcome to the forum btw, Hoo-yah!

I heard that about the smith machine too...coincidence? I think not.
Thanks Neumeister. I've found that jack-knives/atomic sit-ups are great functional movement preparation for the "prone atomic snot rocket," an involuntary muscle spasm that seems to come just when you got comfortable. That's about as much CF as I've been getting.

hooyah