The Presses

1
Oct

The Presses

5-5-5 reps
Shoulder Press
3-3-3 reps
Push Press
1-1-1 Push Jerk

*all from the floor

Sarah pressing up some weight

Sarah pressing up some weight

36 Responses

  1. Francis Lavoie

    Mobility
    WU x 1

    Group Mobility (Pecs)

    WOD: The Presses

    Shoulder press
    5 x 65 – 5 x 75 – 4 x 85 +1 x 85

    Push Press
    3 x 85 – 3 x 100 – 3 x 100

    Push Jerk

    1 x 85 – 1 x 100 – 1 x 110

    Cash out

    Shoulder stretches

  2. Trent

    WU x 1(Some Butterfly pullups)

    Group Mobility (Pecs)

    WOD: The Presses

    Shoulder press 3 x 5
    95-110-120

    Push Press 3 x 3
    135-145-155

    Push Jerk 3 x 1
    145-165-185

  3. Valérie Arseneau

    Mob + half WU (ran out of time)
    Group mobility for shoulders

    shoulder press 3 sets of 5
    45-50-55
    Push Press 3 sets of 3
    55-60-65
    Clean & Jerks
    65-75-85

    Then I did 90 which is my theoretical 1RM. Went good! My technic needs a little cleaning up and I could definately do more. Loved today’s WOD!

    Thanks Mario 🙂

  4. Vanessa Champion

    WU and mobility
    Group mobility

    WOD
    Shoulder press 5’s
    40-45-50
    Push press
    55-55-60
    Push jerk
    65-70-75

    PR for push jerk

    800m run

  5. Evan

    WU x 1
    Mob Group

    WOD
    Shoulder Press 5′s
    45-65-75

    Push Press 3′s
    85-95-105

    Push Jerk 1′s
    DNC

    Tweaked something in my neck on the final PP. Seems like my lack of mobility in my traps has finally come to bite me in the ass. Officially top of the things to work on list.

    Also, read this article (link at the bottom) after having gone through all of last month’s WOD’s looking for something to “change for change” and it served as a nice reminder of how much (knowlege/planning/all of the things we don’t understand but we’re really glad that Kevin does) goes into the training regiment at CFM. So every time I look at a WOD online and go “Awww hell no, that can’t be right!” or hear someone Crossfit bashing, I just laugh because I know that we have a great group of coaches to get us through it and I know that everything that we do is intentional and moving us in the right direction. So on that note, thanks Coach.
    http://theoutlawway.com/2013/09/27/130928-2/

    1. Lora

      Thanks for posting the link to that article, Evan. It is a great little read and a wonderful reminder about how important programming is. We have all seen programming from other affiliates (anyone with a computer can see thousands of WODS posted online from other CF boxes) and probably wondered WHY? This is why….

    2. Amanda

      Awesome, thanks for posting, Evan! This should help people understand why when we DO have a high-rep wod posted that people are forced to scale it.
      For example… Even if you think you COULD do Murph RX’d, you still have to do 10 rounds of Cindy under the 20-min time cap the first time you try it. That’s not just to prove that you CAN to Murph, it’s to prepare your body for it, taking the risk of Rhabdo right out of the equation.

    3. Yes, there is a method to the madness…many hours goes into each month’s programming and careful consideration on the part of our coaches for appropriate scaling.

  6. Kevin Mack

    Mobility
    WU x 1
    Practiced handstands
    10 Wallballs 20#
    Group mobility

    WOD
    Shoulder press 5′s
    85-90-95
    Push press 3’s
    115-120-125
    Push jerk 1’s
    130-135-145

    Thanks for the excellent coaching, Kevin.

  7. Quickie session after the Noon class

    Belly gets in the way for cleans so…all from the rack:
    Shoulder press x5
    45-55-60

    Push Press x3
    65-75-80

    Push Jerk x1
    85-90-95

  8. Blake

    Mob / WUx1
    Group Mobility

    Press x 5
    115 – 125 (5# PR) – 130 (3)

    Push Press x 3
    160 – 165 (5# PR) – 170 (1)

    Push Jerk x 1
    175 – 185 – 195 (15# PR!)

    Very fun class! Pushed hard on the Press and Push Press, but came up just short on the reps. Thanks Jo for the great coaching!

  9. Ginette

    Mobility
    Warm up x 2
    Group mobility
    WOD:

    Shoulder press x5: 35, 40, 45, 50
    Push press x3: 35, 45, 50, 55
    Push jerks x1:50, 55, 60

    Cashout: shoulder stretches plus 800 m run with Glenda!
    Great coaching Mario!

  10. Amanda

    Press: 5x 65-70-72(4)

    Push press: 3x 85-95-105(2)

    (Clean and..) Push jerk: 1x 105-115-125(f)-125(f)-115

    Wished I could have had more sets to work up to my 1rm for jerks, I didn’t land low enough on my first set and knew it would follow my next two sets. Fun class though and I was pleased to see these 3 lifts aren’t too far off my previous pr’s.

  11. Kimmy

    Mob
    WU
    Group Mob
    WOD
    Shoulder Press x5
    95-100-105
    Push Press x3
    125-135-145
    Push Jerk x1
    145-155-165(f…couldn’t clean 🙁 )-155

    I got caught up thinking too much about it and couldn’t clean it. Something to work on!!

  12. Jack

    Press 5-5-5
    95,115,125,135,135 (oops to many sets)
    Push press 3-3-3
    175,185,195
    Jerk
    185,195,205

    No PRs today but not bad for bad wrists and not having done a real strength rotation for 2 months.

  13. Jeremy L

    Mobility
    WU x1

    Shoulder press
    3 sets of 5
    135-155-175 (2)(1)(1) out of time

    Push press
    3 sets of 3
    155-175-195

    Push jerk
    3 sets 1
    205-215-225 (10# pr)

    Fun class Mario!

  14. CAM

    Mobility
    WU x 1

    Group Mobility (Pecs)

    WOD: The Presses

    Shoulder press
    5 x 95 – 5 x 115 – 45 x 125

    Push Press
    3 x 115 – 3 x 125 – 3 x 135

    Push Jerk

    3 x 135 (Whoops, forgot) – 1 x 165 – 1 x 185

    Cash out

    Shoulder stretches

    Thoroughly enjoyed this class. Although, I need to work on the mental aspect of this; I wrestle with a slight bout of insecurity/anxiety before each lift, I keep worrying I may have gone to heavy.:D

    Thanks Mario

  15. Lora

    Mobility
    Group lev scap mobility with lacrosse ball

    Shoulder Press (from floor)
    5-5-5
    85-90-95#(4) *started too heavy for this one

    Push Press (from floor)
    3-3-3
    105-120-135#

    Push Jerk (split) (from floor)
    1-1-1
    145-155-165#(f)
    Failed clean 3 times @ 165# (stupid weight got in my head) then epic fail with the Jerk.
    Reinforced how much more practice I need with these lifts.

    Fun class. Great review of the mechanics of each movement. Thanks Coach Mario 🙂

  16. Jeff L

    Mobility
    WU X 1
    Group Mobility

    Shoulder Press
    5-5-5
    155-160-165

    Push Press
    3-3-3
    165-185-205

    Push Jerk
    1-1-1
    205-215-225

    All lifts from the floor

    Great class Mario!!

  17. Craig H

    mob
    wux1
    practiced du
    Group Mob

    Wod:
    Shoulder press 95-105-115(3 reps)
    push press 125-135-155 pr#25 over my 5 rep
    push jerk 165-175-185 #20 pr over my 5 rep for clean and jerks.

    Shoulder felt solid throughout the whole workout hopefully it will stay solid. This is my first time doing something different than a 5 rep strength.

  18. Steph L

    Mobility
    WUx2

    Group Mobility

    WOD:

    Shoulder Press
    50,55,60 x5 (5# PR)

    Push Press
    70,75,80×3 (PR)

    Push Jerk
    85,90,95×1 (PR)

    Great Class!!

  19. Marcel

    WU x 1
    Mob Group

    WOD
    Shoulder Press 5′s

    95-115-125

    Push Press 3′s

    135-145-155

    Push Jerk 1′s

    155-165-185F

    Got greedy on last set and paid with a failed rep.

  20. Adam Pridham

    Mobility
    Group mobility

    Shoulder Press 3×5
    65 – 85 – 105

    Push Press 3×3
    95 – 115 – 135

    Push Jerk 3×1
    95 – 115 – 135

    I couldn’t clean any more than 135, so I wasn’t able to do my max for Push jerks. I practiced at 135 for a while, was only able to get it up a few times (and form was sloppy). Lots of work to be done there!

    Cashout: Practiced kipping pullups

  21. Daphne-Anne

    Shoulder press
    70×5
    Push press
    100×3 105×1
    Jerk
    110×1

    Don’t remember what I was using when building up to those weights but those where the final lifts.. Pr on both push press and jerks 🙂 great day!

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