Pure Strength

Complete each exercise before moving onto the next.

Deadlift 5, 5, 5, 5, 5.
Strict Press 5, 5, 5, 5, 5.
Weighted Pull Ups 5, 5, 5, 5, 5.

Approx 90sec sec Rest Between Sets


Post load to comments:

---

---

Deadlift
40, 50 60 70 72.5

Strict Press
20,20 22.5, 22.5, 22.5

Pull ups
BW, BW, BW, 2.5kg, 5kg

Jen C

Deadlift
60 80 90 100 110

Strict Press
20 30 40 50 50(2 reps then failed on 3rd) Previous 1RM was 50kg

Pull ups
12kg 12kg 8kg 8kg 8kg (spotted from 2nd or 3rd rep for last 4 sets)

- Danny

DL 80 80 110 110 110
SP 20 30 40 40 40
PU Bodyweight

DL - 120; 110; 110; 110; 115
SP - 40; 45; 45; 45; 45
PU with 12kg KB
Ogi

A great way to start the day!

Have a good weekend everyone and best of luck to those going to Brisbane. See you all next week!

Hi All,

As I am new to this and before I go and do this workout ( I did my first one yesterday). Can someone please let me know what exactly a strict press is? I had a look at the exercises on the crossfit.com site but I couldnt find it there.

Thanks All
Joe

Joe,
Check out the Annie wod call PP-PP-PJ (or something along those lines).

A strict press is similar to a conventioal military press. It's on overhead lift with the bar starting in the 'racked' position and going to full extension. The important thing here though is that there shouldnt be any power generated from the 'snapping' or opening of the hips - they should remain neutral so the excersize is literally strict on using your upper body..

Also.. Check out the rob miller series on muscleups tolearn how to do one. I think that would be a good starting point if you have the strength to do pullups and dips with a full range of motion.

Look forward to meeting you around the gym.

Cheers,
Kam

Muscle ups? One day we can try and do what this guy does

Have a look at this!

http://www.youtube.com/watch?v=pfh-03K6lBI&NR=1

DL-70,80,90,110,110
SP-20,30,40,45,45
PU- BW

John

Thanks for the advice Kam, that helps heaps!!!

I would love to meet you guys around the gym as well, but unfortunately I live in Adelaide. But if I ever am around there I will definately come in and meet some of you guys. Thanks again for the info!

Cheer
Joe

As Rx'd
DL 70, 120, 130, 140, 150kg
SP 60, 70, 75, 77.5, 80kg
WPU 8,12,16,20,24kg
Mick

I just wanted to wish everyone heading up to Brisbane the best of luck... I know you will all kick serious ass!
Everyone has been training so hard lately which Im sure will pay off. Im sorry I cant be there to cheer you on with the rest of the CFX cheer squad! Jen cheer for me
Cant wait to hear all about it.

See you all soon
Amelia

Ps - Amanda.... you go girl!! So proud of you!

G'day boys and CFX crew

Couple of quick things...
Firstly, have a great time in brissy and tear the place apart. We at ignite are really looking forwards to seeing the results and met con that Matt comes up with.

Secondly, I notice Mick using a thumbless grip on the strict pull ups in the pic. Is this recommended or the full closed grip (for greater strength) more similar to the hook?

Or does it just not matter?

Deadlift
60,65,70,75,80kg

Strict Press
25,27.5,30kgx3 then failed,27.5, 30kg x 2 then failed

Pull ups
BW, 1.5, 2.75, 4.5,6kg

Tam

Hey Darren,

Thanks for your comments, I did have intentions to train hard for these games but it did not really happen.

We are always meant to be ready for whatever is thrown at us anyway.

I have a strong grip and can get away with a without using my thumbs. It is recommended to use your thumbs for a greater grip advantage.

Deadlift
70,80,90,100,110kg

Strict press
30,35,37.5,40x3 FAIL,37.5kgx4 FAIL

Pullups
BW,8,9.25,10.5
I think I forgot to do the last round

Egor.

Deadlifts (Amelia did the same weights as me! Despite being about 13-15 kilos less in weight than me! Strong girlie!!)
50, 60, 70, 80, 1 x 100 then 4 x 90.

Strict Press (Amelia also did the same weights here)
20, 22.5, 25, 27.5, 30 (1 also tried did one at 35 - PB)

Pullups
BW x 5 (shocking)

Thanks Amelia for all the kinds words. Wishing you were coming up with us, but will keep you posted through the day with the results on how we are going. Look after your shoulder while I'm away!!

Will miss the Saturday morning gang! See all you guys on Monday!!

A

DL 90,100,110,120,130kg
SP 45,50,55,55,60kg
PU 10,15,20,25,25kg

Adam

D/L 50 90 110 120 125 kg
S/P 50 60 70 60 60 kg
W/P/U 8 12 16 20 24 kg KB

DL 40kg 80kg 85kg 85kg 85kg
SP 20kg 40kg 50kgx3 45kgx3 42.5kgx4
PU all just bodyweight

Post your comments...

Name:

Email:

Location:

Comment(s):

Add a Smiley if you want...

Remember my personal information

Notify me of follow-up comments?

Submit the word you see below: