Wednesday, September 29, 2010

Shoulder Press

All my captions were rude ones, you'll have to imagine your own.
It was raining today, so we did Friday's workout.
CF Warmup
3 rounds of 10-15 reps of
  • Samson Stretch (do once each round for 15-30 sec.)
  • Overhead Squat with broomstick
  • Sit-up
  • Back-extension
  • Pull-up
  • Dip
(Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.)
Pose 2 x Charlie’s Angels

Shoulder Press 3-3-3-3-3-3-3
post loads to comments.


Mobility Homework - You Must Defeat The Evil Chair
No test.  Every time you sit, score one point for each minute you:
1. Cross leg externally rotated, butt back, fold forward.
  1. Cross leg and pull on internally rotated, butt back, fold forward.
Max points per seated session, 2.
Post points in one day + how much time you spend sitting.


  1. CW: 80 - 85 - 90 - 95 - (100) - (97.5) - 100 PR!
    Thanks everybody for yelling; that's what got the third rep up!

  2. KW: 55-55-60-60-(65)-62.5-65!!! Hoo-wah! After failing my first attempt at 65, then making 62.5, I MADE 65!! There is definitely something to the yelling. Thanks for sharing your mojo, everyone!


How'dja do? Waddya think?