December 17, 2010
December 22, 2010
Bench Warmers

Another large group was in attendance for Sunday’s class, and following another well suited warm-up, the the group got down to some bench press mixed with DB rows:

5×5 bench, each set of bench followed by 5xAMRAP rows with an appropriate weight.

Once completed, it was time for a short met-con: 7min AMRAP of 7 DB Thrusters (DBs totaling 1/2 BW) and 21 box jumps (a slight shortage of boxes made necessary for people to double up, two people to a box – this isn’t a bad thing and can actually produce more work over the allotted time, as the slight pause before jumping can allow you to really load up; just be sure not to jump to early!)

Since there was everyone seemed to be in good spirits, class closed out with a CFDC favorite: the Cradle of Pain.

Great work, and some impressive lifts. Rest up and be sure to prepare for Tuesday’s class – remember, a little CrossFitting is just the remedy for any Holiday stress you might be experiencing!



  1. Tom Brose says:

    Good work everyone. Remember NO CLASS this Sunday (12/26).

    Here is some info on what’s going on in that first picture. This is similar to what powerlifters call a “board press” (however I’m sure they wouldn’t be caught dead using a yoga block). I’m using this specifically to limit Bens range of motion while he recovers from an injury. Its not an attempt to try some super specific tweaks, as we don’t bench regularly enough to warrant that.

  2. SBV says:

    My bench sets were as follows: 135, 145, 155, 165(f), 165(f). I did sets of eight on the one-armed rows with a 55# dumbbell. My bench is pretty weak, but that’s okay. I’m just hoping that this dedicated chest/tricep work will have some carry-over to my push-ups/burpees/dips, which are also weak.

    The METCON was ugly. I used 40# dumbbells for thrusters, and they crushed me. I really have trouble holding dumbbells in the rack position during this movement. I completed 3 rounds plus 6 thrusters.

    Mary Catherine and I are headed out of town for a week. We’ll see everyone next Tuesday. Merry Christmas!

  3. Sara says:

    So my bench press is basically at the same place it was last time we benched. My sets were 95, 115 ,125, 135 and 145. In all the confusion of changing weight with 5 people at our bench I didn’t do a final check before going and ended up with an unbalanced bar at 150. I got 1 rep with that knowing something was wrong. later I tried the 145 and once again I got 1 rep.

    My DB rows. I think I ended up only getting in 4 sets at the following weights 50, 55, 60, 60. I did 7 or 8 reps per arm on each set.

    MetCon – I was working with 30lb DBs and jumping on the 24″(?) box. I was 5 reps short of 3 rounds.

    for those of you heading out of town for the holiday, have fun and be safe. Everyone else, I hope to see you tuesday.

  4. Steph says:

    Did 3 sets of bench up to 60lbs until rotator cuff started to bother me. But I did the rest sets of the db rolls.

    Metcon felt good. Only used 15lbs in each hand. Completed 5 rounds plus 7 thrusters and 2 box steps.

    Just ate my face off at a work lunch so in need of a good long metcon workout tonight!!