Tuesday

210316

Workout of the Day

89

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

Post loads to comments.
Compare to 201123.

Scaling:
Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Segura family home gym, Brazil.

Comments on 210316

91 Comments

Comment thread URL copied!
Doug Brubacher
May 28th, 2023 at 12:52 am
Commented on: 210316
CFWUx2 sub 45*10sp for dips
95 101.5 106 111.5 117(2+1) 117 111.5
Comment URL copied!
Diego Pongeluppe
January 12th, 2022 at 2:56 am
Commented on: 210316
95,100,105,110,115,120,130lb
Comment URL copied!
Clint Michael
May 26th, 2021 at 10:34 pm
Commented on: 210316
95, 135, 135, 115, 120, 120, 125
Comment URL copied!
Márcio Jales Costa
May 16th, 2021 at 1:55 pm
Commented on: 210316
115 - 115 - 115 - 125 - 125 - 125 - 135
Comment URL copied!
Manchild Manchild
April 8th, 2021 at 4:35 pm
Commented on: 210316
E3MOM, dumbbells

80, 90, 90, 100, 100, 100, 110(f, got 1 rep)

Comment URL copied!
Jeff Chalfant
April 7th, 2021 at 2:14 am
Commented on: 210316
Not much warmup or eating today and it showed. 

125-125-125-125-125-130-130 no belt

Did some handstands a bit later. 


42/69”/177lbs.
Comment URL copied!
Derek Schierlmann
March 30th, 2021 at 9:14 pm
Commented on: 210316
M/49/5'9"/157
Did on 3/29/21
7×3 shoulder press 
45.75.95.105.115.125-PR.115
Comment URL copied!
Donald Anthony
March 27th, 2021 at 6:10 pm
Commented on: 210316
M/28/ 6’1”/205#

Load: 115 - 125-135 - 155-165-175-185
Comment URL copied!
Shawn Hakimi
March 23rd, 2021 at 2:17 pm
Commented on: 210316
127.5# for all sets, Rx'd

Comment URL copied!
Cor Oz
March 22nd, 2021 at 3:35 pm
Commented on: 210316
Last:
95, 115, 120, 125, 130, 135, 140

Today:
95
115
135
145 PR
150 PR
155 PR
160 Fail 3rd rep
Comment URL copied!
Morgan Greene
March 22nd, 2021 at 11:47 am
Commented on: 210316
125-145-150-155-155x1-145-145

got to 160# last time :(
Comment URL copied!
Ralph Keeley
March 22nd, 2021 at 4:46 am
Commented on: 210316
M/35/6'/178#

135/145/145/150/135/140/145
Comment URL copied!
Hank McKibban
March 20th, 2021 at 7:36 pm
Commented on: 210316
120-140-150-155(f)-135-150-155(1)

201123: 115-135-145-150(2)-135-145-150(2)
200726: 95-115-125-135(2)-125-130-125✅
Comment URL copied!
Aaron Brumit
March 20th, 2021 at 7:25 pm
Commented on: 210316
75-85-95-105 fail on 2–95-100-100 fail on 3
Comment URL copied!
Coastie Nick
March 18th, 2021 at 8:20 pm
Commented on: 210316
95-105-115-125-130-135-140 (only 1 rep).

201123: 95-105-115-125-130-135(only 2 reps)-135(only 1 rep).
Comment URL copied!
Az Native
March 18th, 2021 at 6:06 pm
Commented on: 210316
115,135(2),125,135,145(1),140(2),135. PR is 145, just felt weak today after 8 mile speed hike yesterday.
Comment URL copied!
Fred Pinho
March 18th, 2021 at 12:17 pm
Commented on: 210316
88/88/110/110/132/132/132

M/34y/183cm/92kg
Comment URL copied!
Dan Morris
March 17th, 2021 at 11:31 pm
Commented on: 210316
135-135-115-115-125-135-135

42 / 6’0 / 195
Comment URL copied!
Keith Martin
March 17th, 2021 at 10:56 pm
Commented on: 210316
65-85-105-115-125-135-145
47m
235#
(edited)
Comment URL copied!
Albert Kombe
March 17th, 2021 at 10:35 pm
Commented on: 210316
75, 85, 95, 95, 105, 105, 115lbs
Comment URL copied!
Kirk Byrd
March 17th, 2021 at 8:00 pm
Commented on: 210316
RX 7 x 3 @ 155lbs
Comment URL copied!
kevin robinson
March 17th, 2021 at 6:21 pm
Commented on: 210316
125
135
145
150
155
160
150
current Pr 3 rep 165#
rx
Comment URL copied!
Matteo Maffizzoli
March 17th, 2021 at 6:07 pm
Commented on: 210316
50-55-60-60-60-60-60 kg
1’30 rest btw the sets
Comment URL copied!
Eli McGinty
March 17th, 2021 at 2:48 pm
Commented on: 210316
43, 185 
95, 100, 105, 110, 115, 125, 135
Comment URL copied!
Sam Meixell
March 17th, 2021 at 12:54 pm
Commented on: 210316
95-105-115-120-115-115-115
Comment URL copied!
Diego Rivear
March 17th, 2021 at 12:52 pm
Commented on: 210316
26y/o
BW:160
WU:
50 cal bike in 5 min 
then 3 rds:
5 barbell strict press
1 mn single unders

Strict press (3reps)
1-95
2-116
3-135
4-146
5-151.5
6-155
7-160.5 (2 reps, failed on 3rd)
Comment URL copied!
Jack Ray
March 17th, 2021 at 12:38 pm
Commented on: 210316
95
115
115
125
125
135 for 1
125
125
Comment URL copied!
Erica McLean
March 17th, 2021 at 1:24 am
Commented on: 210316
65 75 75 80 85 90 failed 2x at 95#
Comment URL copied!
Js Smith
March 17th, 2021 at 12:47 am
Commented on: 210316
7x3reps 50#/55/55/60/60/65/65/75(f)

Anyone else’s work capacity completely in the dumper this year??  Been trying hard but WODs have been streaky and lifts puny.   Ugh!!!  

Couldn’t end with that (f), dialed back to 70# and got it.
(edited)
Comment URL copied!
Matthew Pierce
March 17th, 2021 at 12:32 am
Commented on: 210316
95lbs all 7 sets.  Plus PR deadlift at 325lbs
Comment URL copied!
Alyssa Wendt
March 17th, 2021 at 12:30 am
Commented on: 210316
5 sets 
4min run 
3min walk 

then 

35-35-35-45-50-60-65(x2)
Comment URL copied!
Jeffrey Howard
March 17th, 2021 at 12:07 am
Commented on: 210316
M/25/5'8"/155lb
CrossFit AFK

105lb-105lb-105lb-105lb-110lb-110lb-110lb
Comment URL copied!
Robert Cooper
March 16th, 2021 at 11:27 pm
Commented on: 210316
7x3 one set every 2 minutes
95-105-115-125-135-135-135
Comment URL copied!
Hamilton Kipp
March 16th, 2021 at 11:10 pm
Commented on: 210316
85-90-95-100-105-110-115
Comment URL copied!
Michael Witous
March 16th, 2021 at 11:02 pm
Commented on: 210316
M/59
5 Rep X 5
65/75/85/95/100
Comment URL copied!
Antonio Alves
March 16th, 2021 at 10:16 pm
Commented on: 210316
As on 201123, limited to 2 x 9,5kg DBs, so did the same pattern: 

SHOULDER PRESS: AMRAP in 7 sets, 2' rest between sets.

201123: 15 / 14 / 12 / 12 / 11 / 11/ 11 = 86 reps
210316: 15 / 14 / 12 / 10 / 10 / 10 / 10/ = 81 reps
--
Did 20' SLIPS practice before, which may explain the lower score today...
Comment URL copied!
Steve Day
March 16th, 2021 at 10:09 pm
Commented on: 210316
20 min SLIPS
115lbs, 120, 125, 130, 135, 140, 145lbs
Comment URL copied!
George Hart
March 16th, 2021 at 10:09 pm
Commented on: 210316
Total load was 2,765lbs
115, 120, 125, 130, 135, 140, 150
Comment URL copied!
Derek Eason
March 16th, 2021 at 9:52 pm
Commented on: 210316
135-140-140-140-145-145-150lbs.


Comment URL copied!
Charlotte Ross
March 16th, 2021 at 9:23 pm
Commented on: Workout Tips for 210316
Can these videos be made captioned or have auto generated captions please?
Comment URL copied!
John Nehra
March 16th, 2021 at 7:50 pm
Commented on: 210316
135-145-155-165-175-180(1)-165 
*weight in pounds
Comment URL copied!
Daniel Robinson
March 16th, 2021 at 11:46 pm
JN - nicely done!
Comment URL copied!
matthew rhodes
March 16th, 2021 at 7:18 pm
Commented on: 210316
35/M/6’4”/253

115/125/135/145/155-2 reps/150-2 reps/150
Comment URL copied!
Daniel Robinson
March 16th, 2021 at 11:59 pm
MR - nice job getting 150!
Comment URL copied!
Nicole Deaver
March 16th, 2021 at 7:11 pm
Commented on: 210316
Shoulder Press 
45-45-45-50-55-60-65(1)-60

Still crappy, actually worse then usual barely got 65# today.

Comment URL copied!
Js Smith
March 17th, 2021 at 12:58 am
Good on ya for keeping at it.  Keep it up, that pendulum will swing your way again. 😊
Comment URL copied!
Jim Rix
March 16th, 2021 at 6:55 pm
Commented on: 210316
10-10-10-10-10 deadlift
215-225-235-245-255#

3-3-3-3-3-3-3 shoulder press
75-85-90-95-100-103(2)-100#

201123:
5-5-5-5 back squats 195-200-200-195#
SP 75-85-90-95-100(2)-95-98#
Comment URL copied!
Js Smith
March 17th, 2021 at 12:53 am
Wow, nice improvements. 😱
Comment URL copied!
Lincoln Kerger
March 17th, 2021 at 1:41 am
Nicely done.
Comment URL copied!
Damon Bennett
March 16th, 2021 at 6:30 pm
Commented on: 210316
3 3 3 3 3 at 135 last two at 155
Comment URL copied!
Karen Rodgers
March 16th, 2021 at 6:12 pm
Commented on: 210316
F/57/138

55lbs
60
65
70
75
80
85 x 2
(edited)
Comment URL copied!
Joe Conradi
March 16th, 2021 at 5:27 pm
Commented on: 210316
2x70#DBs
Comment URL copied!
Charlie Pokorny
March 16th, 2021 at 4:54 pm
Commented on: 210316
155 - 160 - 165 - 170 - 175 - 180 - 185
m/52/5'11"/200#
Comment URL copied!
Jim Rix
March 16th, 2021 at 6:56 pm
Fantastic!
Comment URL copied!
Daniel Robinson
March 16th, 2021 at 11:51 pm
CP - Foo Fighters wrote a song about you, “My Hero.” Seriously nice work.
Comment URL copied!
Danny Bostwick
March 16th, 2021 at 4:49 pm
Commented on: 210316
Rehabbing a shoulder thing. Did a real good warmup, some mobility, some rehab, and got to 125 and started getting daggers in my rotator cuff. Sooo, knocked the weight off and did #95 for 5x5. 95% Pain free. Threw in some accessories and some overhead holds at the end.
Comment URL copied!
Chris Meldrum
March 16th, 2021 at 4:25 pm
Commented on: 210316
100
110
120
130
140
150
160x2

Felt great all the way up.  Tantalizingly close to that 3rd rep at 160.  A little better bar technique might have done it.  Pleased that at least my upper body strength is still here.

48m/5'10"/185
Comment URL copied!
Chris Sinagoga
March 16th, 2021 at 5:23 pm
Good lifts Mel!
Comment URL copied!
Stacey Thompkins
March 16th, 2021 at 4:03 pm
Commented on: 210316
M/46/6'2"/185#

Strict press 7x3 with 53# KB 3R/3L...I tried the 62# KB after set #3 got 2R/1L so just stayed at 53# across the board
Comment URL copied!
QiHui Xing
March 16th, 2021 at 3:35 pm
Commented on: 210316
174cm/76kg/29age.
200529:50-54-56-58-60-62-64KG.https://youtu.be/4lMs9lSUs6M
200726:53-55-57-59-61-63-65KG(2).https://youtu.be/XjfTIup2DAE
201123:54-56-58-60-62-64-66KG.https://youtu.be/Eli0Zi0iBQQ
210316:55-57-59-61-63-65-66KG.https://youtu.be/pNsQmlPenko
(edited)
Comment URL copied!
Myles Lance
March 16th, 2021 at 3:14 pm
Commented on: 210316
130-135-140-145-150-155-145
Comment URL copied!
Akin Eren
March 16th, 2021 at 2:55 pm
Commented on: 210316
I did 7 3’s with 40 kg slamball
Comment URL copied!
Akin Eren
March 16th, 2021 at 2:53 pm
Commented on: Workout Tips for 210316
Did 7 3’s with 40 kg d-ball
Comment URL copied!
Lincoln Kerger
March 16th, 2021 at 2:45 pm
Commented on: 210316
3 reps each of shoulder press as part of warmup:
65-75-85-95-105-115

Then retested what I did for 201123
AMRAP 20 minutes
12 Split Jerk 95#
2:00 jump rope practice
6rds + 6 SJ
Compare to 201123: 5rds

Strength increase? Fitness level increase? Bad day on 201123? Regardless, I will take the improvement.
Comment URL copied!
Jim Rix
March 16th, 2021 at 6:59 pm
Still, it’s improvement!  Congratulations.
Comment URL copied!
Mike K
March 16th, 2021 at 2:17 pm
Commented on: 210316
3 at 95
3 at 95
3 at 95
3 at 95
3 at 115
3 at 125
3 at 125
Comment URL copied!
Garrison Muller
March 16th, 2021 at 2:17 pm
Commented on: 210316
135/145/150/155/160/165/170
Comment URL copied!
Charles Meyers
March 16th, 2021 at 1:55 pm
Commented on: 210316
Shoulder press 3-3-3-3-3-3-3 reps
125-135-142.5-150-152.5-155-157.5
Comment URL copied!
Randy Crooker
March 16th, 2021 at 1:15 pm
Commented on: 210316
105-110-115-120-125-130(f)-125lbs

m/35/175lbs
Comment URL copied!
Jacob Ohlhausen
March 16th, 2021 at 12:57 pm
Commented on: 210316
2x3 @ 65, 5x3 @ 75

M/28/6’/160
Comment URL copied!
Michael Arko
March 16th, 2021 at 12:51 pm
Commented on: 210316
90 - 95 - 100 - 105 - [110 x 2, and neither with good form] - 105 - 105 - 105

Failed the 110 so I went back to all 105s and "prioritized solid mechanics over heavy loading".
Comment URL copied!
Alex Pettingell
March 16th, 2021 at 12:40 pm
Commented on: 210316
95-105-115-125(1)-115-115-115-115

Compare to: 95-105-115-120(1)-115-115(2)-105

M/31/5’11”/145
Comment URL copied!
John Clarke
March 16th, 2021 at 12:35 pm
Commented on: 210316
95-105-105-115-115-125-125
Comment URL copied!
Tom Whyte
March 16th, 2021 at 12:03 pm
Commented on: 210316
All in kg:
50 - 50 - 50 - 50 - 50(2f) - 43 - 43

Cf 200727:
30 - 40 - 50 - 50 - 50 - 50(1f) - 40
Comment URL copied!
Johannes Kluge
March 16th, 2021 at 11:57 am
Commented on: 210316
40-45-50-52,5-55-55-55
Total: 352,5 kg
Comment URL copied!
Nora Kluge
March 16th, 2021 at 11:53 am
Commented on: 210316
15-17-18.5-19.5-20-21-22 kg

Sweet little tiny weights 🤷🏽‍♀️
Comment URL copied!
Brett Eckles
March 16th, 2021 at 11:52 am
Commented on: 210316
Today: 105/115/125/135x2/140/145

201123: 115x3/125x3/135x1

M/28/6’1”/200lbs

Getting my pressing strength back!
(edited)
Comment URL copied!
Rich Aleksiejczyk
March 16th, 2021 at 11:25 am
Commented on: 210316
75/95/105/115/115/135(no reps)/115/115x2/105

good checkpoint on where my shoulders are. Need to keep working so That I can top set this at 135 next time. Always grinding always trying to improve.
Comment URL copied!
Christian Simpson
March 16th, 2021 at 11:16 am
Commented on: 210316
5/29/20: up to 130#
7/26/20: up to 135
11/23/20: up to 140
Today: 95#/115/135/140/145(1)/135/135
Comment URL copied!
Andre van Heerden
March 16th, 2021 at 11:05 am
Commented on: 210316
60kg - 70kg - 80kg - 83kg - 80kg - 85kg - 80kg
Comment URL copied!
James Gentile
March 16th, 2021 at 10:50 am
Commented on: 210316
135-140-145(×2)-145(×2)-145(×2)-140-140

Couldn't get that 3rd on 145 so had to go back down. Did right after a modified 150321.
Comment URL copied!
Daniel Robinson
March 16th, 2021 at 11:45 pm
JG - thanks! I thought I had 160 today, but...
Comment URL copied!
Mike Andridge
March 16th, 2021 at 10:46 am
Commented on: 210316
115/115/120/120/125/135(2)/135#
pleased as punch----haven't done 135 for this rep scheme since 2018.
m/51/175
Comment URL copied!
Stacey Thompkins
March 16th, 2021 at 4:05 pm
Nice work Mike
Comment URL copied!
Jim Rix
March 16th, 2021 at 7:00 pm
Here here. Nice job.
Comment URL copied!
Daniel Robinson
March 16th, 2021 at 11:41 pm
Beast mode!!!
Comment URL copied!
Charlie Pokorny
March 17th, 2021 at 12:00 am
Nice Mike!
Comment URL copied!
Js Smith
March 17th, 2021 at 12:48 am
Dang, Mike!  Way to be!  🥳
Comment URL copied!
Daniel Robinson
March 16th, 2021 at 10:41 am
Commented on: 210316
135-140-145-150-155(2)-150-155
Comment URL copied!
James Gentile
March 16th, 2021 at 10:48 am
Way to go back and nail 155!
Comment URL copied!
Chris Sinagoga
March 16th, 2021 at 1:49 am
Commented on: 210316
Champions Club Scaling Notes

RANT
Overhead pressing is one of the best opportunities to practice stability and balance in the feet. See if you can have the bodyweight be slightly more towards the ball of foot that the heel, then exaggerate the arch in your feet by rotating the entire leg (foot stays still, though). This is your start position. See if you can keep everything completely unchanged in that pressure and position throughout all three reps.

WHAT ABOUT THE MOVEMENTS
Press - overhead pushing, heavy load, strength more than skill (least amount of moving parts possible), midline stability

MAIN DECISION
Is 3's going to give me a good enough dose for pushing today?

TECHNIQUE SCALE
Same format, split jerk instead of strict press. Do some hollow holds or planks between sets.

CONSISTENCY SCALE
As is, add reps if needed.

INTENSITY SCALE
Do something to get you breathing heavy before each set to challenge your bracing.

INJURY SCALE
Upper-body - Either max effort on something else, or practice SLIPS for 30 minutes
Lower-body - as is.

MY STUFF
Did a few sets of 115 for 5+ reps between cleaning stuff, cut that short, then did a bunch of 25# dumbbell presses later on.

GENERAL FEAR LEVEL: 2
Comment URL copied!