Sissy Hands: Shoulder press and "Friday the 13th"

A. Shoulder Press 3-3-3

115-125-135F (2)

B. "Friday the 13th"
10 clean and jerks (155lb)
20 wall balls
30 speed burpees
40 lunges
50 double unders

7:11

Benchmarks

Annie: 8:04, (Feb. 24, 2012) Previous was 8:53 Angie: 22:25 (Nov. 18, 2009) Barbara: 3:39, 5:20, 5:54, 5:32, 5:28 = Total work time of 25:45 (Dec. 22, 2009). Previous was 26:44 total work time on Sept. 9, 2009 Christine: 13:41 w/185lbs (Dec. 29, 2009) Cindy: 17 rounds plus 5 PLU + 10 PU + 4 SQ (Nov. 30, 2009) Diane: 10:47, with 185lb DLs and kipping HSPU (August 24, 2009) Elizabeth: 12:49 (August 4, 2010). Fran: 5:03 (Sept. 10, 2010) Previous: 5:06 (Oct. 29, 2009)GI Jane: 18:25 (Sept. 29, 2009) Helen: 9:24 (Sept. 27, 2010). Previous: 9:42 (Aug. 31, 2009) Isabel: 8:16 (June 21, 2011) Jackie: 8:16 (Dec. 12, 2011) Previous: 8:35 Karen: 8:15 (October 22, 2010. ) Previous: 9:55, (June 17, 2009) Kelly Overboard: 33:17 (Dec. 2009) Nancy: 15:47 (Nov. 11, 2009) Rhiannon: 319 (Sept. 12, 2011) Tabata This PLU, PU, SU, SQ: 320 (July 3, 2009) Petranek Fitness Test: 4:23 (Dec. 28, 2009) Filthy 50: 33:14 Fight Gone Bad: 318 (Sept 26, 2009) Previous: 291 (July 18, 2009), 256 (Sept 27, 2008) Bear: 120 lbs. (Nov. 8, 2011) Tiger: 14 rounds + 5 DL + 1 HPC (Oct 20) 400m run: 1:17 (Nov 16, 2009) 800m run: 2:57 (Nov 6, 2009) 1km run: 4:01 (Sept. 3 2010) Previous: 4:17 (May 15, 2010 - post-workout) 5km run: 24:55 500m row 137.7 (Oct. 18, 2011) 1km row: 3:30. 2 (Nov. 16, 2010) Consecutive Pull-ups: 33 (May 4, 2010) Consecutive Double Unders: 53 (Sept. 15, 2010 ) CrossFit Total: 705 (Dec. 7, 2009) Bench Press: 155 x 5 (July 12, 2010) Deadlift: 315lbs x 1 (Dec. 7, 2009) Hang Power Clean: 175x3, 205x1 (July 5, 2011) Previous besst was 165x?? reps (July 21, 2009) Hang Power Snatch: 135lbs x 3, 155lbs x 1 (Oct. 24, 2011) Max Squats: 270 x 5 (March 23, 2010) , 280 x 3 (July 14, 2010) Front Squats: 225 x 5 (Jan 10, 2012) 225 x 3 (May 11, 2011), 245 x 1 (Nov 25, 2011) Push Press 175 x 3 (July 15, 2011) 185 x 1 (Oct. 14, 2011) Overhead Squats: 165lbs x5 (July 13, 2011) 180lbs x 3 (Feb. 3, 2012), 165lbs x 1 (Oct. 14, 2009) Rack Jerks 195 x 2, 205 x 1 (July 22, 2011) Shoulder Press: 135lbs x 1(Nov 4, 2011), 130 x 5 (May 10, 2010) Squat Cleans: 185lbs x 3, 195lbs x 1 (April 26, 2010) Squat Snatches: 125lbs x 3(April 28, 2010) 140lbs x 1 (Nov 21, 2011)

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc hard and fast. Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

-From, The CrossFit Journal 2002

Sissy Hands

Friday, January 13, 2012

Shoulder press and "Friday the 13th"

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