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Friday

230106

Workout of the Day

69

Push press 3-3-3-3-3-3-3 reps

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Compare to 220107.

Scaling:
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

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Comments on 230106

61 Comments

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Clint Michael
July 22nd, 2023 at 9:30 pm
Commented on: 230106
155, 155, 165, 170, 175, 180, 190
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Gregory Orsi
March 27th, 2023 at 9:25 pm
Commented on: 230106
80kg-85kg-85kg-85kg-85kg-90kg-90kg
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Nic Leiting
March 17th, 2023 at 9:14 pm
Commented on: 230106
M/ 36/ 5’8”/ 178

135-145-155-165-175-175(2)-175

-then- 

3x max rep strict bar dip
15-10-10

*after a questionable morning out with the crew on St. Patty’s
Comment URL copied!
Jeff Chalfant
January 27th, 2023 at 11:13 pm
Commented on: 230106
155-160-170-175-185-190-200 
from dead stop. Some 200m runs and squats holds on a wedge mixed in. 400m before last effort. Warm up for run/dl.
10 reverse grip strict presses then build ups with some squat holds in between:
75-105-135
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Nate Gordon
January 20th, 2023 at 5:01 pm
Commented on: 230106
145-155-160-165-170-175-175(2)

compared to 145-155-160-165-165-170(2)-170 in 2022 & 135-140-145-150-155-160-165 in 2015
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Pavel Lyubanskiy
January 20th, 2023 at 7:07 am
Commented on: 230106
90 kg in all sets
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Albert Kombe
January 19th, 2023 at 11:22 pm
Commented on: 230106
95-105-115-115-115-125-125lbs
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Amedeo Alessio Cerea
January 13th, 2023 at 2:22 pm
Commented on: 230106
20-30-40-50-55-60
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Damien Leroux
January 12th, 2023 at 11:30 pm
Commented on: 230106
80 v
82,5 v
85 v
87,5 v
90 x1/3
80 v
82,5 v
83,5 v

https://youtu.be/Vn0sjZ6XMyI
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Patrick A
January 12th, 2023 at 9:29 am
Commented on: 230106
70-75-72.5-70-70-70-70 kg
155-165-160-155-155-155-155 lbs
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Antonio Alves
January 10th, 2023 at 10:20 pm
Commented on: 230106
Modified: 
--
DB push press: 7 1-min AMRAP sets @ 2 x 12.5kg, 2' rest 
20 + 16 + 16 + 16 + 15 + 14 + 14 = 111 reps

220107=  117 (AMRAP sets, no time limit)
--
Peace.
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Manchild Manchild
January 10th, 2023 at 8:11 pm
Commented on: 230106
E3MOM, used a barbell

115, 125, 130, 130, 130, 135, 135(f)
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Jeffrey Howard
January 10th, 2023 at 1:06 am
Commented on: 230106
M/27/5'8"/170lb
CrossFit AFK
155lb-155lb-165lb-165lb-175lb-175lb-165lb 
(175lbs were both a little press out-y)
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Gavin Young
January 9th, 2023 at 7:06 pm
Commented on: 230106
worked up to 185 for 3
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Damian Truchel
January 9th, 2023 at 5:16 pm
Commented on: 230106
60-70-80-90-100-110-116kg
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Dan Morris
January 9th, 2023 at 2:22 pm
Commented on: 230106
115
125
135
145
155 x 3

44 / 6’0 / 190
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Ralph Keeley
January 9th, 2023 at 1:50 am
Commented on: 230106
M/36/6'/180#

185/195/225/230(f1)/215/215/215/215
(225 lb. ties a PR)

Deo gratias
(edited)
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Andrew Poole
January 8th, 2023 at 11:17 am
Commented on: 230106
Worked up to 60kg push press
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Daniel Steinemann
January 8th, 2023 at 5:32 am
Commented on: 230106
65, 68, 71, 74, 76, 78, 80f (2 reps) [kg]
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Lynette Vrba
January 7th, 2023 at 9:11 pm
Commented on: 230106
75-85-90-95-100-95-95
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Brian Coon
January 7th, 2023 at 3:42 pm
Commented on: 230106
135-145-150-155-160-165-170
(warmed up with shoulder press first)
M/53/175/5'11"
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Luis Oliveira
January 7th, 2023 at 3:10 pm
Commented on: 230106
Seated strict press on a machine

140 lbs (63 kg)
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Coastie Nick
January 7th, 2023 at 3:03 pm
Commented on: 230106
135-145-155-165-175-180( only 1 rep)-170( only 2 reps)

220107: 135-145-155-165-170-175( only 1 rep)-165

180506: 115-135-145-155-165(only -1 rep)-155-165
Comment URL copied!
David Parkhurst
January 7th, 2023 at 2:24 pm
Commented on: 230106
M/59. - 7@#120 (:30/rest per set)
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David Parkhurst
January 7th, 2023 at 2:23 pm
Commented on: 230106
M/59 - 7@120# (:30/rest)
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Brian Louchis
January 7th, 2023 at 12:53 am
Commented on: 230106
155
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Kobe Breazeale
January 7th, 2023 at 12:13 am
Commented on: 230106
M/24/123lbs

55,65,75,85,95,105,110 in LBS
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Luke Rodina
January 7th, 2023 at 12:12 am
Commented on: 230106
135, 145, 150, 155, 155, 160, last set 160 x 2.  Missed third rep.
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Zac Price
January 7th, 2023 at 12:04 am
Commented on: 230106
Rx, all weights in KG.

Warm up 
Bar x10
40 x 3

Working
50 x 3
60 x 3
65 x 3
65 x 3
70 x 3
70 x 3
75 x 3

Notes: Wrist quite sore after lifting. Likely can push higher weight once I improve on using torso to move the bar up.

Finished with some SLIPs but and are still pretty sore after Annie.
(edited)
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Paul Bellanca
January 6th, 2023 at 10:59 pm
Commented on: 230106
135
155
175
185
205 (f) 2nd
195
205
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Sam K
January 6th, 2023 at 10:15 pm
Commented on: 230106
230106
135, 185, 205, 205, 215, 225(3x PR), 225(dropped on second, clean and press to finish)

220107
185, 195, 205, 210, 215, 220, 225(1 then fail)

Son(15)
95, 115, 135, 145, 155, 165(2x PR, then fail), 165(1 and done)
Comment URL copied!
Coastie Nick
January 7th, 2023 at 3:06 pm
Nice
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Stacey Thompkins
January 6th, 2023 at 10:09 pm
Commented on: 230106
M/48/6'2"/185#

Modified to DxKB Push Press
58/62/64.5/67/69.5/71/72.5#
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Katy Seitzler
January 6th, 2023 at 9:29 pm
Commented on: 230106
63-68-73-78-78-78-78
Follow up
Practice crow pose 3 min
3xPlank 1 min work, 30 sec rest
3xWall Sit w 25# dumbbell 1 min work, 30 sec rest
Comment URL copied!
Chris Galloway
January 6th, 2023 at 9:25 pm
Commented on: 230106
3 X 65
3 X 85
3 X 95
3 X 105
3 X 115
3 X 125
3 X 135 
Comment URL copied!
William Harper
January 6th, 2023 at 8:01 pm
Commented on: 230106
Started with a 5k @24:08 
65-95-115-115-135-135-155 (failed @ 3rd rep) 
Finished with some Ring Dips to even me out.
Comment URL copied!
Adam Pequignot
January 6th, 2023 at 7:05 pm
Commented on: 230106
M/43/140lb

RX - 3 Push Presses @ 115,125,135,145,145,155,155
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Josh O
January 6th, 2023 at 6:54 pm
Commented on: 230106
115-135-145-155-165-175.  Failed at 185
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Steve Day
January 6th, 2023 at 6:46 pm
Commented on: 230106
1 mile run
SLIPS

Did push press work with dumbbells. 50lb were the heaviest available. Might do some barbell work tonight.
Comment URL copied!
John Clarke
January 6th, 2023 at 6:36 pm
Commented on: 230106
95-105-110-115-120-95-95

Felt form deteriorate on 3rd of 120, back down for last two sets

20 min SLIPS after.

#bringbackslips
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Steve Day
January 6th, 2023 at 7:19 pm
just saw your comment John - I did my SLIPS today too!
Comment URL copied!
Steve Day
January 6th, 2023 at 7:24 pm
for those who don't know:
Scales
L-sit
Inversion
Planks
Stretch

For awhile 20 min was included as part of any heavy lifting day.  I've always found it a good way to complete the heavy days and John apparently thinks so too.
Comment URL copied!
Az Native
January 6th, 2023 at 6:26 pm
Commented on: 230106
145,155,165,170(1),165,165(barely),165(barely).
Comment URL copied!
Mark Yates
January 6th, 2023 at 5:51 pm
Commented on: 230106
(3X) 95, 95, 115, 115, 125, 125, 135.





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Christian Simpson
January 6th, 2023 at 5:43 pm
Commented on: 230106
1/7/22: up to 160#
1/6/23: 95/115/135/145/155/165/170
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David Whiteman
January 6th, 2023 at 5:16 pm
Commented on: 230106
135# all rounds
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Lee Robinson
January 6th, 2023 at 5:01 pm
Commented on: 230106
60-70-2@80-72.5-75-77.5-80 Kg

Missed 80 by 1 rep on set 3, then built back up and hit on the 7th set.
Comment URL copied!
Michael Arko
January 6th, 2023 at 4:15 pm
Commented on: 230106
105-115-120-120-120-115-115
feeling weak today
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Jonathan Elmore
January 6th, 2023 at 4:00 pm
Commented on: 230106
75-95-115-135-145-155-165-170(1)-175(1)PR!

220107 
75-95-115-125-145-155
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Coastie Nick
January 7th, 2023 at 3:05 pm
Good job!
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Ben Brennan
January 6th, 2023 at 3:41 pm
Commented on: 230106
135-145-155-165-170-172(X)-45

Almost got the last rep @ 172#
Comment URL copied!
Matthew Letarte
January 6th, 2023 at 3:38 pm
Commented on: 230106
Push press 3-3-3-3-3-3-3 reps

with DBs
30/30/40/40/50/50/50x7
Comment URL copied!
Mike Andridge
January 6th, 2023 at 3:36 pm
Commented on: 230106
rx
135
135
150
170 pr by 5#
150
150
150
m/52/175
compare to
135
140
155
160
165 5# pr from 2013 when I a young whipper snapper of 43:)
145
145
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Coastie Nick
January 7th, 2023 at 3:05 pm
Good job on the PR
Comment URL copied!
Honoré Boone
January 6th, 2023 at 12:58 pm
Commented on: 230106
At home version

WARM-UP 
Obliques opener 
100 Jumping jacks 

3 sets :
2 shoulders burner 
5 crush press
20 banded pull aparts 

2x5/5 DB cleans + DB strict press (15k)
4/4 DB cleans + DB push press 
3/3 DB cleans + DB push press (22.5)
2/2 KB cleans 28k

WOD
EMOM 10
6/6 SA DB push press 22.5k
On the last 3 sets : 3/3, 4/4 Then 5/5 @28k

ACCESSORY 
5 supersets :
10 alt DB hammer curls 15k
10 diamond push-ups 
20 Behind the neck banded pull aparts 
1'30 rest

COOL-DOWN 
10' 90 box breathing
Comment URL copied!
Nathaniel Marsh
January 6th, 2023 at 11:57 am
Commented on: 230106
Warm-Up
3 minute Bike Erg
2 rounds 
5 Scapula Pull-Ups
5 I-T-Ys
5 minutes to prep strict press

WoD:
Push Press
7x3
95/105/115/125/135/135/135

Aerobic Accessory 
Bike Erg 10K
Comment URL copied!
James Gentile
January 6th, 2023 at 11:26 am
Commented on: 230106
155-155-165-165-170-170-185(pr)

220107-155-160-160-160-165-165-170

Garage gym requires going up to 185 as the next step up from 170 (need another set of 10’s). no clue how i got 185 but heck yes.
Comment URL copied!
Joe Faulkenberry
January 6th, 2023 at 11:24 am
Commented on: 230106
KG
60-60-65-69-69-76-76(1-rep then failed)
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Anders Moe
January 6th, 2023 at 9:42 am
Commented on: 230106
clean & push press
30,35,40,45,50kg
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Chris Sinagoga
January 6th, 2023 at 1:04 am
Commented on: 230106
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Max output followed by full recovery. Pushing overhead, skill, core to extremity, weightlifting.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY	x

COORDINATION SCALE
Same format, do sets of 10+, focus on squatting mechanics for each lift

STRENGTH SCALE
Same format, either do 3 strict presses per set, or do pick a number of strict handstand push-ups

POWER SCALE
Hmmm... either pay attention to the time each set takes and keep it in that range, or pause in the bottom of the dip to put more emphasis on the UP part.

MY STUFF
Did a bunch of strict handstand push-ups scattered through the day. Not a great effort again. I'll get back on track soon

GENERAL FEAR LEVEL: 4
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Charles Meyers
January 6th, 2023 at 1:03 am
Commented on: 230106

January 6th, 2022 at 5:34 pm
Commented on: 220107
Push press 3-3-3-3-3-3-3 reps
75-95-110-125-140-150-155
Push press 3-3-3-3-3-3-3 reps
85-95-115-125-140-145-157.5-165
(edited)
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