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Strength Day
By Kevin Wood
/ December 17, 2013 December 17, 2013
Push Press 3RM
Weighted Pullups 3RM
Weighted Dips 3RM
Some pre-wod mobility
43 thoughts on “Strength Day”
Singer, Alaina (ASD-E)
Hi Kevin,
I cannot seem to book three classes this week. It says attendance limit when I try. I am booked for today and Thursday and would like to add Sat. morning please.
Thanks,
Alaina Singer Grade Two Teacher Salisbury Elem. School ________________________________
Amanda
Looks like you’re registered for Saturday morning at 10:00am
Kevin
You’re already booked for Saturday as of 8:56 this morning.
3RM Weighted pullups (sub for ring rows)
did 5 sets with being more vertical each time
3rm Weighted dips
no weight, 10# plate, then switched to 10# plate under feet, 45# plate under feet and then a 12″ box. Much harder then having weight on my lap.
Awesome class this morning!
Vanessa Champion
Quick WU
50 no show burpees. Thanks for pullin out the last 6 with me Anthony… And for the heckling haha
Push press:
55-65-65-65
I know I can do more than this but it just wasn’t happening this morning
Pull ups
Ring rows 3×5
A few jumping pull ups and some practice with the initial pull
Ring rows
Happy to be able to actually hold them this time without a box under feet
Skill practice: DU’s. Thanks for helping me realize my left wrist is slow Kevin!
Kevin
We’ve added another class to Dec.24th. Please check Zenplanner for availability.
Blake
Foam Roller Goodness
Push Press x 3
95 – 135 – 145 – 155 – 165 (must get head through quicker)
Weighted Ring Dips
– Not a total failure as I was able to do a couple strict ring dips and a few ring dip holds.
– Tried a couple L-Sit ring dips (got 1), and all-in-all the wrist felt ok! A ways to go but happy with the progress!
Double-Under Practice
– Managed sets of 20, 19 & 18 in between sets of 3 and 4. Looooong ways to go there.
Mario
Nice work, one handed pullup! Also good on you to keep on the DUs, they will slip away if you let them. Sneaky things, these DUs.
Blake
Thanks! I still get excited when I reach my current PR. Just need to relax…and concentrate…at the same time!
Kevin
Push press
135-145-155-170-185 x5
That’s a PR for 3 AND 5 reps!! Woot woot!!
Blake
How many years and you are still getting PRs! Maybe there is something to this CrossFit thing…
Shane Hayes
Mobility
Wu x 1 Ring rows off 20” box a little below horizontal
Group mobility and Wu
Push Press 3rm
135/ 155/ 185/ 205/ 215x 1 failed second press 10 lb pr on 1 rep
Weighted Pullups 3rm
50/ 70/ 80/ 90/ 105 x 2 7/8 chin was at the bar but Marie no repped me… Pr 5 lbs
Weighted Dips 3rm
40/ 50/ 60/ 70/ 80 pr 10#
Great class Marie, great work 6 amer’s!!
Tried a weighted pull-ups after but could not get the chin fully over. Things are progressing as I used a band last time and was able to a bunch without this time
Did a 100 cash out du and after some helpful advice I was able together a new pr of 45 reps thanks Mario, Stephen, and Kevin
Mobility + WU
Foam roll quads and lats
Group push press progressions with barbell
Strength 1: Push press (3RM)
75-95-105-120-135# (PR for reps)
Felt like I could have gone heavier. 140# is my current 1RM. Next time…
Thanks for doing the math for me Marcel 🙂
Strength 2: Weighted pull ups (strict) (3RM)
BW-10#-10#-10#-10#(2) then BW (1)
Really happy with this. First time EVER doing weighted strict pullups!
Thanks for sharing a bar (and putting the KB on my foot) Gerry.
Strength 3: Weighted dips (strict) (3RM)
BW-10#-15#-15#-15#
These felt awesome.
Nice sharing the rings with you Jeff L and Gerry.
Push press 3x 75-85-100-110-115 2×120# (previous 1rm was 105… Pr!) thank you so much kev and uncle P for the tips and for having shared the low rack with me!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Hi Kevin,
I cannot seem to book three classes this week. It says attendance limit when I try. I am booked for today and Thursday and would like to add Sat. morning please.
Thanks,
Alaina Singer Grade Two Teacher Salisbury Elem. School ________________________________
Looks like you’re registered for Saturday morning at 10:00am
You’re already booked for Saturday as of 8:56 this morning.
Mobility
WU x 1
Group WU
Push Press 3 RM
45, 55, 65, 75, 80
Weighted Pullups 3 RM
bandless, bandless, bandless, 2.5#, 5#
Weighted Dips 3 RM
10#, box, ring dip practice
Great class Marie Noelle!
Nice sharing the bar with you Jackie 🙂
Nice work Kelly!!
Great job Kelly!
your weighted look great good job
You did super today Kelly!
Thanks everyone!
Mob + WU + group WU
Strength day!
3RM push press
95-105-115-120 (x2), 120 (F) .. boo.
3RM Weighted pullups (sub for ring rows)
did 5 sets with being more vertical each time
3rm Weighted dips
no weight, 10# plate, then switched to 10# plate under feet, 45# plate under feet and then a 12″ box. Much harder then having weight on my lap.
Awesome class this morning!
Quick WU
50 no show burpees. Thanks for pullin out the last 6 with me Anthony… And for the heckling haha
Push press:
55-65-65-65
I know I can do more than this but it just wasn’t happening this morning
Pull ups
Ring rows 3×5
A few jumping pull ups and some practice with the initial pull
Ring rows
Happy to be able to actually hold them this time without a box under feet
Skill practice: DU’s. Thanks for helping me realize my left wrist is slow Kevin!
We’ve added another class to Dec.24th. Please check Zenplanner for availability.
Foam Roller Goodness
Push Press x 3
95 – 135 – 145 – 155 – 165 (must get head through quicker)
Weighted Pullups x 3
25 – 30 – 35 – 40 – 45 (5# PR)
— managed one one-handed pullup ~ tough!
Weighted Ring Dips
– Not a total failure as I was able to do a couple strict ring dips and a few ring dip holds.
– Tried a couple L-Sit ring dips (got 1), and all-in-all the wrist felt ok! A ways to go but happy with the progress!
Double-Under Practice
– Managed sets of 20, 19 & 18 in between sets of 3 and 4. Looooong ways to go there.
Nice work, one handed pullup! Also good on you to keep on the DUs, they will slip away if you let them. Sneaky things, these DUs.
Thanks! I still get excited when I reach my current PR. Just need to relax…and concentrate…at the same time!
Push press
135-145-155-170-185 x5
That’s a PR for 3 AND 5 reps!! Woot woot!!
How many years and you are still getting PRs! Maybe there is something to this CrossFit thing…
Mobility
Wu x 1 Ring rows off 20” box a little below horizontal
Group mobility and Wu
Push Press 3rm
135/ 155/ 185/ 205/ 215x 1 failed second press 10 lb pr on 1 rep
Weighted Pullups 3rm
50/ 70/ 80/ 90/ 105 x 2 7/8 chin was at the bar but Marie no repped me… Pr 5 lbs
Weighted Dips 3rm
40/ 50/ 60/ 70/ 80 pr 10#
Great class Marie, great work 6 amer’s!!
Dem’s be crazy numbers sir! 🙂
Lol, thanks big guy!
Nice work Shane!!!!
Push Press 3-3-3-3-3
185-190-200-210-220(PR)
Pull-ups 3-3-3-3-3
15-25-35-45(x2)-45(x1)
Ring Dips 3-3-3-3-3
BW-10-20-30-40(PR)
GHD Sit-ups – 3×15
GHD Hip Ext. – 3×15
Mobility
WUx1
Group Mobility/ Barbell WU
Push Press: 3RM
65-70-75-80-85(PR)-90(PR)
Pullups: x3
5 Sets of Negatives
Dips:
5 Sets of Negatives
Great Job 5:45 Class!
Mob
Wu
3rm push press
95,135,145,155(sloppy), 155 good reps PR
3rm pull ups strict
3, 3, 3, 2 7/8 pr
3rm dips weighted
Strict, 15, 20, 25(2 reps)pr
Tried a weighted pull-ups after but could not get the chin fully over. Things are progressing as I used a band last time and was able to a bunch without this time
Did a 100 cash out du and after some helpful advice I was able together a new pr of 45 reps thanks Mario, Stephen, and Kevin
mob
WU
push press x 3
135-155-175-185-195-205 (1)
weighted pull ups x 3
20-30-45-45
weighted dips
0-20-35-45-45
mob wux1
group wu
push press
95×3 105×3 115×3 125×3 130×3
weighted pull up
5×3 10×3 15×3 20×3 5# pr
weighted dip
5×3 10×3 15×3
3 RM push press From floor
135,155,175,195,215×2,215×3 (15lb PR)
3 RM weighted pull ups
45,53,53,63×2,63×2 (8lb PR)
3 RM weighted dips
30,40,53,70,75×2,75×3 (30lb PR)
Thanks for making me push Cam.
Push Press 3RM
135-155-175-185(pr) – 175(worked on form)
Pull-ups 3RM
25-35-45-50
Ring Dips 3RM
BW- 25-30-35
WUx1
push press x 3
135-155-165-185
weighted pullups x3
20-25-25-25(2)
weighted dips x3
20-25-30-35(2)
mob
WU
push press x 3
65-70-80-85-90-95
weighted pull ups x 3
ring rows-ring rows-ring rows(box)-ring rows(box)-negatives-negatives
weighted dips
dip holds (x5)
Cashout: Worked on DUs and managed to string together 51 🙂
3RM push press:
95-135-145-155
3RM weighted Pull up
45, 53, 65, 70
3RM weighted Dips
30,40,53,70,75×3
Fun night with Adam, Jeff, Jack and Marcel
Thanks Kevin.
WU x 1
Push Press: 3RM
75-95-105-110-115-125 ( A long time since I push pressed 125)
Weighted Pull-ups: 3RM
Strict – 10 – 12.5 – 15 – 17.5
Weighted Ring Dips: 3RM
5-10-15-20-25
Fun class Kevin. Great energy at the gym tonight!
WUx1
push press x 3
95-135-145-155-165-170
weighted pullups x3
20-25-30-35(2)
weighted dips x3
body-15-20-25(1)
– Mob
– WUx1
Push press x5,3,3,3…
65-85-95-105-115-120(1x F)-120
Pull ups x3:
5 sets of negatives
Ring dips x3:
5 sets of negatives
Mobility + WU
Foam roll quads and lats
Group push press progressions with barbell
Strength 1: Push press (3RM)
75-95-105-120-135# (PR for reps)
Felt like I could have gone heavier. 140# is my current 1RM. Next time…
Thanks for doing the math for me Marcel 🙂
Strength 2: Weighted pull ups (strict) (3RM)
BW-10#-10#-10#-10#(2) then BW (1)
Really happy with this. First time EVER doing weighted strict pullups!
Thanks for sharing a bar (and putting the KB on my foot) Gerry.
Strength 3: Weighted dips (strict) (3RM)
BW-10#-15#-15#-15#
These felt awesome.
Nice sharing the rings with you Jeff L and Gerry.
Worked on some handstands.
Glad you went Lora! Sounds like you had a great evening!!! Keep it up!
Thanks! I know my Crossfit mojo is hiding somewhere….maybe its buried under all the snow. 😉
3RM push press:
95-115-135-145-155
3RM weighted Pull up
45, 53, 55.5 (2)
3RM weighted Dips
30-35-40
Push Press X 3
135-155-175-195-215(2)
Weighted pull up X 3 = Ring rows more horizontal each time for 5 sets
Weighted dips X 3 = Ring dip negatives
Box-knees bent-knees bent-on toes-on toes
Mobility / wu x2 (10 reps)
Push press 3x 75-85-100-110-115 2×120# (previous 1rm was 105… Pr!) thank you so much kev and uncle P for the tips and for having shared the low rack with me!
Weighted pull-ups 3x 20-25-30-25
Weighted dips (with rings at armpit level – keeping hollow body) 3x 20-25-25-30-20
Great work 4:15 and thanks again Kev for great class!
Loved meeting baby Holly for the first time! She already looked so comfortable at the gym!
NICE PR on the push press! 🙂
And I bet your ring dips were some pretty, done with proper hollow holds! Great job 🙂
Mobility
WU
Group mobility & WU
Push press 3 RM
55-65-70-75-80
Weighted pullups x3
Negatives, negatives, ring rows, negative (x1), ring rows(×2)
Weighted ring dips x3
On a box leaning back legs straight for all 5 sets.
Push jerks
3x 65-75-85-95-105(1)-105(f)-105(f)
Weighted pullups
3x BW-5-10-5-5
Weighted dips
3x BW for all (worked on keeping my body straight)