Wednesday, 09 Mar, 2011

Posted by Mandee on March 8, 2011   |   17 Comments


10 minutes of shoulder mobility work, followed by 5 x 3 “explosive” shoulder presses with Dumbbells , gradually progressing in weight.


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

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17 responses to “Wednesday, 09 Mar, 2011”

  1. Larry says:

    Wow! an 0600 pic – rare.

  2. Tye says:

    Wendler deload week 85(5)-90(5)-100(5)

    Then today’s workout, which kind of defeats the purpose of a deload week, but oh well.


    15 lb PR from Sept. 27th. Either Wendler or greasing the groove with handstand pushups is certainly working. My 1 rep max when I started was 140, so doing 135X3 is certainly an improvement.

  3. Aaron says:


  4. Kristi Simmons says:

    Just had to share…yesterday I was having a CrossFit conversation w/some haters. During the course of the convo I was called “rail thin”. Mind you there was a time in my life where this would’ve been the ULTIMATE compliment, however this time I was a bit offended. I NEVER want to be seen as “skinny”, “rail thin”, “skin & bones” EVER again. I WANT TO BE SEEN AS STRONG! Amazing what a little CrossFit will do for you…

    • Patrick says:

      Amen to that… Strong is the new skinny.

    • Russell says:

      girls suck. Especially the ones that claim to be your friend. You are too bulky, you are too skinny, you are anything that makes you “unhealthy” so that they can continue to protect their fragile self-esteem from the unpleasant comparison of your improving body to their slowly worsening figures.

      • Robert S. says:

        Haha! The best part about the person that made the “rail thin” comment is that it was a guy who is so insecure with his own masculinity that he’s intimidated by a strong woman. They think that women like Iceland Annie, Miranda Oldroy, and Heather Bergeron are ” too bulky”. FAIL!

  5. Tye says:


    Good piece on relative strength for anybody out there that thinks, like I did, you need to add weight to get stronger.

    Russell is Russell, and Speal is Speal because they can recruit more muscle fibers than pretty well anybody else allowing them to have much higher relative strength than others.

  6. Robb says:

    115, 125, 135, 145, 155(PR), 165(2), 155(1), 145

  7. Will Blankenship says:


  8. KLowe says:

    195 PR

    bringing my hands in closer than my “normal” helped tremendously. I went from hands outside of shoulders to hands at shoulder width.

  9. Karen says:

    Jake, what is planned for the gymnastics class today?

  10. Rich C. says:


  11. Ron Wood says:

    165 PR

  12. Justin says: