Thursday 6.03.10

The mobility of the shoulder goes beyond just a ball in socket. The entire socket moves pretty dramatically. With active shoulders you press the whole shoulder carriage up, down, forward or back depending on the exercise. This gives the muscles in the shoulders a little more leverage. It also puts the shoulder in a better position for the movements. It helps avoid binding and moving tendons/ligaments through unnatural positions and will help reduce injury and stress to the joint. You should have "active shoulders" in all upper body movements, but in any overhead work it is especially important to maintain them. Aside from greater stability, the reduced injury potential is vital to the continued ability to train with intensity.

Shoulder Press 5x3

- KB Swings (heaviest possible with good form)
- Box Jumps (24"/20")

WOD Tips:
For the SWOD, try and add 5 lbs to last week's effort. Remember those active shoulders!

For the metcon, pick the heaviest KB and the tallest box you can handle. Then do 20 swings and 1 box jump. Then do 19 swings and 2 box jumps. Then do 18 swings and 3 box jumps. Continue in this fashion until you get to 1 swing and 20 box jumps.

Post weights and times to the comments section. bc


  1. 75 2 sets of 3 and 75 1 set of 2
    33:18 21's box jumps and kettle balls

  2. SWOD: push press' 95x5, 105x3, 115x2, 115x2, 105x3

    METCON: I explored new ground today by using the 24 inch box and the 44 LB KB. My time was 36:42 which was not to bad as Craig who was working next to me with the same box height and weight ONLY beat me by 4 minutes and 32 seconds.

  3. SWOD: 95 X 5

    METCON !8" BOX did step-ups per Craig due to bad knee, 44 LB. KB Time:22:55

    Must need to add something to my next workout, finished WAY TOO EARY COMPARED TO EVERYONE ELSE.
    Good Job to all who showed, WHERE WAS BILL??

  4. SWOD 75x5

    METCOM: 18" box 35lbs KB time 26:30

  5. No SWOD cause of left shoulder

    Metcon: I used the taller than Dave's 24" box AND 53 lbs KB which i believe is 9 # heavier than Dave's for a time of 32:10.

  6. SWOD:
    Did push press up to 255x2

    28:25 with 24" box and 53# KB.

    That REALLY sucked.

  7. Puttin on the hits.... See ya Saturday.

  8. swod: 3 sets@95 2@ 100 elbows in tight with proper breathing technique.
    MetCon: 20" box 44lb.KB 26:26

  9. SWOD: 45X5

    WOD: 18 lb KB 28:34

  10. SWOD 5x3 100lbs 1x1 115lbs(pr)

    Metcon: 29:50
    30" Box
    44lb KB

  11. SWOD: 55 3x5
    Metcon: 20" box 26lb kb (I think it had a "12" on it) 29:07

  12. Shoulder press: 85#
    metcon: 25:28 @ 20" box, 35# KB

  13. Shoulder press:135
    metcon: 32:25 @ 24" box, 44# KB

  14. SWOD: 55lbs 5x3
    Metcon: 27:40 (20" box, 35lb KB)