Strength Work: Shoulder Press
You will need to know your 1RM for the shoulder press. You should know this from your CrossFit Total workout. If not we can start you with a base weight.
You will use what is called a working weight for the actual workouts. To find your working weight we will take 90% of your 1RM and that will be your working weight. Ex: 1RM is 120lbs for the shoulder press. Take 90% of that weight (120 X 90% = 108lbs) and round to the nearest 5lbs. So the working weight for 120lbs would be 110lbs.
Shoulder Press – 3X5 Work Sets
Warm-up sets
1X5 40% (of working weight)
1X5 50% (of working weight)
1X3 60% (of working weight)
Work sets
1X5 at 65% (of working weight)
1X5 at 75% (of working weight)
1X5 at 85% (of working weight)
Mondays wod times
wod: 3 rounds
400m run
12 pull-ups
6 ring dips
If you are having any issues understanding the workouts above the coaches will be glad to help you out!!!
Can’t wait! After over a week with only making it in once due to my back, I’m suffering from CrossFit withdrawals. See you at 5:30 (I have a car again too).
Hello everyone!!!
I have been checking the website regularly and am loving the pictures! Even the one of Matt showing off on the muscle-ups… I sure miss you guys, this gym here is a little “different.” I’m still nagging on Jason to go regularly, and I have been checking the pictures of the white board to see if his name is up there. I have noticed an increase in the amount of names so I am safe to assume more and more people are coming to the workouts – that’s GREAT! I look forward to the holidays when I will be home for periods of time, and I plan on coming to visit… and maybe do a workout!!
Will!!! How nice to hear from you! We have missed you a lot and look forward to a visit from you! As for Jason…..we see him, sometimes…Right Jason?
does anyone have any good paleo breakfast ideas?? Day #4 and I’m getting sick of the eggs already. (the bacon on the other hand I could eat a whole package…).
Instead of eggs and bacon you can try bacon and eggs…:-) Actually Craig has good ideas for breakfast… Craig?
Oh yeah, WILL WHATS UP!!! We miss you and all the fun we had at your expense…:-) I look forward to you stopping by during the holidays!
Jen….thought of another idea……
squash/sweet potato with nutmeg, cinnamon and any other sweetness you can drum up.
Jen,
I substitute the following when I get tired of eggs (which is not often).
berries (strawberries, blueberries, raspberries) and sometimes sliced grapes to sweeten up over almond milk (unsweetened) with almonds and walnuts. Then, I’m done w/fruit for the day.
Or…..sometimes I’ll just do apple and almond butter (not a lot, b/c I love it).
I have found some great resources if you are interested….
Craig
Jen – one BIG thing to consider when trying Paleo is to open yourself up to new things. Take the time to try new kinds of veggies/foods and different ways to prepare them. Along with that, don’t limit yourself to only having “breakfast” type foods for your first meal of the day. I faced the same issues as I used to eat grains at every meal (former endurance junkie that believed grains were best source of energy) but especially breakfast: cereal, oatmeal, pancakes, bagels, b-fast burritos – you get the point. Few ideas :have leftovers from dinner, try raw or seared fish over veggies or salad, make your own chicken salad w/ grapes + nuts, find a good recipe for chicken & apple hash.
hope that helps!
I could not agree with Scott more. I found that leftover meat from the dinner b/f was satisfying in the a.m. I would also saute some veggies in the a.m. to put on top. This a.m. I had leftover salmon from dinner last night.
I’ve found some great blogs that stay updated….if interested let me know and I’ll post later.
c.
Thanks for the ideas guys. I’ve never been big on mixing fruits with anything…(salads, meats etc..). I’m a picky eater that way. I have yet to try the almond and coconut milk as well….even though it stares at me when I open the fridge. It’s only been 5 days and I’m down 5 pounds, despite that I have been eating more “real” food. Hopefully I’ll get courage to start trying things in new ways! I’m cooking from The Primal Blueprint and Live Primal which has some great dishes. (except the animal organs which I will never have in my house!)
I’m bringing paleo meatballs and walnut meal brownies on Friday night
Sounds like you are on a roll already! I look forward to the brownies!!!