Max Effort Push Press Singles (08.21.2009)

Warm-up Drills (08.21.2009)
3 x L-sit holds for max total time
Use the rest time between your L-sits for the Samson Stretch
30 x Kettlebell Swings (16kg or heavier)
Warm-up as needed for Push Press Max Effort Singles.

Max Effort Push Press Singles (08.21.2009)
Push Press 1-1-1-1-1-1-1 reps.

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''Karen'' (08.21.2009)
Complete the following for time:
150 x Wallball Shots (20/14lbs)

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CrossFit Endurance WOD (08.21.2009)
Choose one of the following sports and complete the following:
Tabata :20 max effort x :10 rest for 8 Rounds
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Use a damper setting above your normal selection.

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The Don said...

I felt like putting a bullet between the eyes of every Panda that wouldn't screw to save its species. I wanted to open the dump valves on oil tankers and smother all the French beaches I'd never see. I wanted to breathe smoke.

sdaghir@gmail.com said...

You should sign in under the name Tyler Durden if you are going to be spitting mad quotes from Fight Club. Either way it makes sense except the smoke part, you looked like an addict of oxygen that could never get enough tonight.

The Don said...

maybe if it wasnt so damn hot in fight club memphis

The Don said...


hilarious article, made me laugh out loud. this is samy's niche.

JoeG said...

oh, noes, you didnt


it's been done!



Anonymous said...

Push Press:



Paul Kelly said...

Why bother buying the grill? It's friggin hot enough to roast a baby in the stable anyway. (That was a hilarious article by the way!). I think Samy's planning on putting a fire pit in the middle of the stable anyway. Something about sacrifices and dancing. You'll have to talk it over with him.

L-SIT: :30 ,:24, :17

Push Press:
115 / 120 / 125f / 125 / 130f / 130f / 130f

WALL BALL: 150x 20lbs - 9:02


Anonymous said...

"It is not the critic who counts. Not the man who points out how the strong man stumbled or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes up short again and again; who knows the great enthusiams, the great devotions; who spends himself in a worthy cause. Who, at the best, knows in the end the triumph of high achievement, and who, at least fails by daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat." -Theodore Roosevelt

Anonymous said...

5K Run: 24:48

L-Sit :36/:34/:34

Push press: 95#/115#/135#/145#/155#F/155#/155#F

"Karen" 150 x 20# wall ball - 9:08

Jennifer said...

modified thruster karen

150 x 45lb thruster

17:29. I wish I had a 14lb wall ball.

Anonymous said...

Push Press Max

135/145/155/165/175F/170/175F (couldn't be my PR of 170)

Karen: Wallball shots - 8:12

Mike L.


Karen: Wallball shots - 9:55


Big Ben said...


wall ball shots: 11:19 20lbs

katie said...

max effort push press
85, 95, 100f, 100f, 100f, 95f, 95f...oh f's i hate you!

150 wall balls 10:00 - even steven. thanks kristie for pushin my butt into gear for all of those crazy sweaty balls of walls.

jake, way to power through the three bars of doom tonight...i think those new shorts gave you quite the motivation! =)

happy weekend everyone!

Anonymous said...

push press-115/125/140/155/165f/165f/165

Karen-9:07 w/ 20lb


Anonymous said...

Push press- 65/85f/75/85f/85f/85f/85f
Karen- 8:59 20lb wallball

Anonymous said...

Push Press: 75f/70/75/85F/85F/75F/75F

I need help with my form.

Wall balls: (10#) 10:44 that was tough.

Another Sweatfest down in the books. Thanks Samy may I have another. :o)