“Strict Form”


Shoulder Press 5 – 5 – 3 – 3 – 3 – 1 – 1


50m sprints every 30 seconds for 6 minutes

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Shelly S
Happy Birthday Shelly!  She is captured above with fully extended arms and the barbell directly over her mid-line.  Great job Shelly!

52 Responses to ““Strict Form””

  1. Summer

    Happy Birthday Shelly!!!

  2. Andrea aka Genie

    Happy Birthday Shelly! See you tomorrow at football practice, unless you luck out and get to go to “The Box!”

  3. Andrea aka Genie

    Happy Birthday Shelly! See you tomorrow at football practice, unless you luck out and get to go to “The Box!”

  4. Easy Rider (aka Robert Hammond)

    HBD Shelly
    G, thanks for finding my unmarked binder. Do I owe you burpees?
    Did a bar muscle-up today.. 1st time.

  5. Rosie

    Happy Birthday!
    I think. Good wrking w u this morning Summer!
    G,If its ok…Arthur might go this afternoon to make up for this morning.

  6. dianna

    Nice BUTTS on the 0930 crew (since that was my view for sprints)
    85 1RM. otherwise, I forget.
    HBD Shelly !!!!

  7. Barbella

    Grace, I saw the disappointment on your face too. =0)

  8. G

    Rosie, looks like 4pm or 5pm has room for Arthur to do his make-up class.
    Welcome back Austen, Jackie and L.A.!!
    Barbella, I wanted you to get that lift as bad as you did 🙂 There will be other opportunites, not to worry. Also, we now have 1/2 and 1 lb increments of change in weights, thanks to Logan’s PlayItAgainSports.

  9. G

    Ivannah, Arnold’s handwriting looks just like mine that I thought you would not notice 🙂 – thanks Arnold.
    We miss you at the box Genie!

  10. Old Hickory (aka Andrew J)

    Loved the sprints…even in August!
    Happy B-day Shelly!

  11. Beast (aka JA)

    Didn’t get to my PR today. I know I’m supposed to leave everything at home, but I was a little distracted after sending my 4th grader to public school for the first time after homeschooling all these years. :o(
    Anyway, Barbella and I had a good laugh and TI’s dance moves were entertaining. Glad I got to amuse everybody with my lopsided shoulder presses. Good job nooners.

  12. Crazy Carl

    6 minutes has never seemed so long!

  13. Lauren

    Happy B-Day Shelly!
    40-45-50-50-52-55(x)-55(x)… Shoulder presses are a huge weakness, so the practice was great even though I’m disappointed in the weight I could manage. (1RM is 60)
    BUT, I got two single kips today (one witnessed by G) which is encouraging, and something I never would have been able to do without crossfit and our awesome coaches. Can’t wait to start stringing them together! I can tell it’s going to shred my hands.

  14. Andrea aka Genie

    Happy Birthday Shelly! See you tomorrow at football practice, unless you luck out and get to go to “The Box!”

  15. T.I. (Kenny)

    Happy Birthday Shelly.
    I’m glad someone liked my dance moves. Thanks Beast, lol.
    Not sure on my numbers. I think:

  16. Dar

    Congrats Lauren! It’s an awesome feeling when you get that first one down. Yes, hamburger hands…here they come! =)

  17. Gina

    60-65-70(2)-70(2)-70-75-76(m) can’t believe the difference 1lb makes and I really wanted that PR!!
    Today marks my 1-yr anniversary and I can’t believe what crossfit has given me. Who would have thought the overweight, no-skill girl could come this far. I can honestly say this has been one of the best years ever!
    Thanks Grace and all the coaches for your patience and yelling. I couldn’t do it without you! Thanks also to everyone’s support at the box – you make it enjoyable, even during burpees 🙂

  18. ZEN Jen (Jen M.)

    Happy Anniversary Gina!!!
    50-55-60PR(my last 1RM)-62(PR)-65M-65M
    Practice kippings and HSPU with Taz while Johnnie B made fun of me 🙂
    Did 10 consecutive kips but the last one not over the bar :(..i’ll get it next time G!
    Happy Birthday Shelly~
    Beast – i was lopsided too LOL!!!

  19. A.O.

    6rd tabata row instead of running in a tornado -7.5 cals
    Thanks to Grace for helping me try to fix my neck.

  20. Green Lantern aka Playboy (fka bryan g.)

    103. Cals

  21. chrissy c

    I could have gone heavier if I could have lifted more weight… 🙂
    Congrats Lauren on the Kip!!!

  22. Ace

    105 cal – Tabata Row
    Got greedy with the last one… I thought to myself, “Whats an extra 2 1/2 lbs on each side?” Apparently its the difference between 195 and a miss. Oh well.
    Good job TC and Kyle. Way to muscle through the last set.

  23. dar

    Extremely frustrating cause I missed on the same lb about a month ago. Expected to get at least one rep. Sorry,Vamps for my foul mouth. 🙂
    Tabata was fun. Gotta work on my rowing skills. Only 66 cal.

  24. Julia

    58 cal Tabata Row
    800m run w/ 20lb vest with TC, Ace and Kyle
    and 1 kipping pull-up.

  25. Ace

    The kipping PU was legit too… we have video evidence… lol

  26. Julia

    Yeah, but the video isn’t as good as the one before the video. But, I’m glad there is proof. Sledge is a little sad that he missed my Crossfit Milestone.
    Dub, I’m down for the run!

  27. Steve

    Happy Birthday Shelly!
    x5 x 5 x3 x3 x3 x1 x1
    86#, 85#, 100#, 100#, 100#, 100#, 100#
    12 Tabata rows (20 sec, 10 sec rest)
    92 calories

  28. dub

    Alright, g said she may be in as well. We can do a team thing if we get 4 or 5 confirmed

  29. TC

    Good work tonight Ace and Kyle!!!! Kyle you need a nick name Im thinking big league!!! what do ya say?
    I liked the row so much I did it twice 95 cals the first and 101 the second!!!
    Julia text me your number and I will send you the video!!! 281-889-0140

  30. heatherd

    Yeah, I actually found time to post tonight (oh, the good ole days!!)
    Gina, I’m so proud of you…I have been here to witness it and you’ve made amazing changes!!! Keep it up. My one year is in a few weeks, and I know exactly how you feel!!! Ditto your comments to ACF.

  31. G

    Welcome on your 1st WOD Jim F.!
    Good to see Todd H, Keith, Tara and Mack back in action.
    Happy Anniversary Gina! You have worked hard all year. Lots of skills you have acquired and developed as a CrossFitter, marked improvement in strength and running skills. Lastly, I see an amazing transformation asthetically!
    ZenJen, JohnnyB sent me the video. I actually only witnessed the last 2 reps, that looked legit! Ha! So, you get a beanie along with Taz, Dar, Fam, Aida and Speedy J.
    Kipping Pull-Up Milestones:
    1 = Lauren T
    1 = Julia (video proof from TC)
    10 = ZenJen (video proof from JohnnyB)
    Awesome job Ladies!!!!
    TC, Kyle S was drafted by he Cinci Reds, don’t let that humble face fool you.
    Agent O, the lacrosse ball is best if you hit the trigger point at the shoulder blade that’s is directly related to that tight muscle rather then just rolling on the belly of that muscle.
    Dub, I’d love to do join in the fun race to have the opportunity to wear boots and camo 🙂
    Macho Ranger, hope Phil’s grand opening as a new CF affiliate in the West Coast went well.
    Nice PR guys!

  32. G

    Not sure what happened today but I’m definitely off 15 lbs from my personal best record on 1rep shoulder press. This long-time love/hate relationship with strict standing shoulder press is not cool! But I’m tickled fancy to be sharing the bar with Speedy J, who can lift a Harley!
    12 Intervals Tabata Row yielded 69 cals. Thanks to Coach Billy for his ingenuity having to forgo twelve 50m sprint intervals because of what looked like a monsoon outside. Big props to our lovely butterfly, HD, for getting the last heat (Fight Club, Dub and I) going on the tabata row.

  33. ruel

    Nice work out with the nooners today:)

  34. JUDY

    1K row = 4:07. as a crossfitter, anywhere we see a bar, we want to do KPUs. so i was @ a commercial gym, was feeling good after the row and thought i should practice my KPUs. Felt the bar, slippery- not the normal grime, 1 KPU down, then rest of me went down! ended up flat on my back (and not in a good way). Odd thing was, I wasn’t embarrassed, but no one helped me, asked me how I was or anything. Only 1 soul which my “thud” interrupted his concentration curls turned around and said, “did you fall?”, then walked away. Oh well, dusted my self off and pimped walked my way out.
    So HBD Shelly! Congrats Gina, you are a strong chick and so proud to have witnessed your progress =) and Zen Jen, Julia, Lauren kudos on the KPUs (my nemesis).

  35. Lauren

    Hahaha, great story Judy.
    Congrats Gina on your 1 year and Jen and Julia on the kipping milestones!! This must be a good day for kipping.. except at globo gyms, apparently.

  36. Bobo

    Happy birfday Shelly!
    take it easy there Judy. i think we all have unintentionally ended up in a heap on the floor.