Monday WOD 20081201

Shoulder Press 1-1-1-1-1-1-1 reps


CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

If you have access to a weights, do this WOD as Rx. Otherwise, use a pvc pipe or broomstick to practice your form. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one rep max effort (1RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.

Post loads to comments.

Press-Basic Positions, Mark Rippetoe…[wmv][mov]
Press-Hand Positions, Mark Rippetoe…[wmv][mov]

Enlarge image

Jodi Bainbridge, CrossFit Fredericton, sets the Canadian National Record for deadlift – video [wmv] [mov]

All video and images courtesy of


3 thoughts on “Monday WOD 20081201

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  1. I am totally new to cross fit and just trying to understand what all the terminology is. I did the warm up as prescribed today, I watched the video, I have my broom stick but could you explain shoulder press 1-1-1-1-1-1-1 reps? What are all the ones?


  2. Sure thing, Carin, and welcome!

    The 1-1-1-1-1-1-1 reps means that you are trying to find the maximum weight that you can lift for a one repetition set. Each of the ones stands for a complete set. You can see from my workout that I did one rep at 45#, then rested three minutes, then did another rep at 50, then rested, etc. Of course this is the prescribed way of doing this WOD when you have access to weights.

    If you don’t have access to weights then I recommend that you watch the videos I linked above and use a broomstick to practice perfect form. Stand with your feet shoulder width apart. Your grip on the “bar” should be just outside the shoulders. This is called the rack position. Your elbows should be just in front of the bar not under it. Pull your abs in tight and your head back out of the way so you can press the bar straight up. At the top you need to press your shoulders up into your ears (active shoulder) and also open the shoulder joint. Opening the shoulder joint and pushing your head through your arms will engage the back muscles to help stabilize the “weight.”

    Even though you are not using any weight. It is extremely important to use the broomstick to create good habits. If you learn to use correct form with no weight, then when you are ready to use weights you are at less of an injury risk. If you want to get some actual shoulder work in and have no access to weight, then afterwards practice some handstand holds against a wall for thirty seconds at a time. You’ll definitely feel those tomorrow.


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