Tag Archives: Shoulder press

WOD 20150423

Well. It has been awhile since the last logged workout. Or should I say blogged workout. I have been working out as usual during the whole winter. With that exception that I’ve been surprisingly sick this year. I don’t know why. And it does not actually matter that much either.

What matters is that I have been in better shape than last year. Even after being sick and during the recovery period I managed to perform a lot better during the Crossfit Open than last year. And then, a week after that, catch the flu. And this time I had the whole lot, fever, flu and cough.

Now it has been 3 long weeks, this week I managed to start the exercises again. Monday and Tuesday with normal metcon and I was actually really out of breath in Tuesday morning, rested yesterday and dragged my ass to the gym today. Decided to have a plain weightlifting day. Which I managed to accomplish, barely, but still. The squats felt terrible. 3 x 10 with 65% from 1 RM felt more than enough. According the original plan it should’ve been 5 times 10, but after the first round I felt out of breath again and decided to just listen to my body. So it was 3 x 10 with 65% of Shoulder Press and Deadlifts, 20 minutes in sauna and I was good to go.

And still I’m not disappointed at all. Quite the opposite. Managed to listen to my body and take it easy regardless of the so called plans. Besides that I received some decent tips from Frank Ironman regarding on how to implement running on the training plan. And moreover, how it will affect to my squat strength.

Actually, at the moment, it feels I’m going to leave the running to be just something I do every now and then and concentrate for gaining strength, which has been my plan for this year. When I have gathered enough strength (what is enough?), I still have time to gain my speed on trail running. Cardio is anyhow part of the CrossFit WODs, so the aerobic condition will be maintained, if not even gained.

WOD 20150423

Back Squat
3 x 10 x 75 Kg

Shoulder Press
3 x 10 x 39 Kg

3 x 10 x 106 Kg


WOD 20140804

Back Squat
3 x 3 225 lbs / 102 Kg

Shoulder Press
3 x 3 50 Kg

5 times for time:
20 Kettlebell Swings (24 Kg)
20 Pushups
Time: 11:09


WOD 20140630

Shoulder Press
3 x 5 (49 Kg)
3 times for time:
WIth 20 Kg Barbell
6 Straight legged deadlifts
6 Shrug
6 Cleans
6 Press
6 Upright Row
6 Bent-over Row
6 Snatch
6 Good Morning
6 Triceps press
6 Biceps Curl
6 Close-grip bench press
6 Wide-grip bench press
6 Pullovers
Time: 6:30
EMOM for 10 minutes
5 x 5 pull-ups
4 x 6 pull-ups
1 x 10 pull-ups

Complete 5 rounds:

Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) (w/10 Kg Log)
Sprint 200 yards

2 times uphill w/ 10 Kg log
2:00 up, 4:00 rest


WOD 20140611

Shoulder Press 5-3-1

5 x 43 Kg
3 x 45,5 Kg
1 x 48 Kg


Every 3 minutes for as long as possible complete

2 rounds of:
10 overhead squats ( 34Kg/75 lbs )
10 pull-ups

Managed to follow the routine until the third round ended (9 minutes mark) just after doing 3 pull-ups. After that I just continued until 12 minutes was gone. So I got altogether 7 rounds.

WOD 20140531

Crossfit Total
1 RM in
Back Squat
110-115-117,5 (259 lbs)
Shoulder Press
52,5-53,5-52,5 (117,9 lbs)
155 Kg (341,7 lbs)
Points: 718,6 – a bit lower than previously. I’m slightly disappointed on the deadlifts, but there you go. This shows me what I was capable to do today. Actually, this test is a way more honest than the one before. Shoulder Press was this time done really strict and according to the rules. I have to admit I did do the previous 57,5 Kg by doing a bit push press with my knees. And what comes to deadlifts, I’m pretty sure the Diane on Monday (altogether 45 reps witjh 97,5 Kg) did not help to get the 1 RM over the previous. I’ll need to take that under consideration on my training programme.
And as always:
16 Burpees

WOD 20140409

DE: Shoulder Press 10 x 2 @ 70% 1RM on :45s
Post loads to comments. Recover 5:00 – 10:00 then perform CFE S&C Wod
4 Rounds
Run 400m
5 – Burpee Muscle Ups
Post results to comments.