Crossfit: Nate

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

I did a modified Nate today, still not quite ready to ramp up the intensity yet. Probably two weeks of modified work before I start hitting all gears.

I did 11 rounds in 20 minutes of:

3 - dips / 3 - pull-ups
4 - 95-pound shoulder press
8 - 50-pound dumbell swings

Sore shoulder

My right shoulder is so sore from the bench presses. I hate bench presses. I'm never doing them again. Weighted dips from here on out.

Crossfit: 080617

080617
Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

I got a 30:29 but the back extension unit and the place where I can shoulder presswith a bar are on complete opposite sides of the gym and there's about a 30 second walk between stations. Looks easier than it felt but I need shoulder workouts because I think they are my weakest link. Currently, I can still use my arms which is a bonus. When I was warming up I had 65 pounds on the bar and was pressing it and for a second I thought, "Well, 10 more pounds isn't going to make a difference, this will be easy." Easy once maybe, twice too, even easy 12 times, 147 times however and it becomes more difficult.

Crossfit: Total

Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.


Last Time - 04/06/2008:
Back Squat: 220
Shoulder Press: 130
Deadlift: 320
Total: 670

Today:
Back Squat: 225
Shoulder Press: 135 (push press on 140)
Deadlift: 350
Total: 710

All new PRs, sweet. I think I sabotaged my shoulder press though. I did 135 a few days ago for 5 reps (3+2, but it was a bar I don't usually use and I sometimes suspect it doesn't weight 45 pounds), then yesterday on my rest day I did rotator cuff exercises. I like the way they make my shoulder feel but I think it led to some weakness in my shoulders. Oh well, I'm still happy. The back squat was a little shaky but I went past parallel. It's just that I started to dirft onto my toes but caught it, pulled it back and went up on my heels. I tried 355 after the 350 but I didn't have enough to get it off the ground.

Crossfit: Shoulder Press

080528

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

Me:
115x3
125x3
130x3
135x3
135x2(failed on last rep)

Not bad. I was looking back on 080503, the workout with the shuolder press, push press, and push jerk, I hit 1 rep of 130 then failed twice on the next two singles. Today, I did 3 reps at 135, then another 2 before I failed. I have been working on keeping my elbows forward on the shoulder press. Maybe that has something to do with it. Nothing like taking your old single rep PR and doing 3 reps with it.

Crossfit: Deadlift & HSPU

080522
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

I subbed standing shoulder press for HSPUs. Just cuz.

Deadlift;Shoulder Press

Round 1: 225x3;95x10
Round 2: 300x3;115x5
Round 3: 300x3;115x5
Round 4: 300x3;115x5
Round 5: 300x3;115x5

I finished off the workout with 4 rounds of max reps of pull-ups. About 8 per round partly because my grip was shot.

Crossfit Shoulder Press

080420

Shoulder press 3-3-3-3-3 reps


95x3
115x3
125x1, 120x2
120x3
120x3 (degenerated into a push press on these)

Bad workout day, lots of excuses. I ate like crap all weekend, drank too much beer, and my shoulder was sore from Friday's workout.