After a grueling 4-parter on Tuesday, class settled in for a relatively slower 2-part class on Thursday.
Strength: Bench 2×10 Warm-Up, 5×5 Working Sets
Weight was to be increased across the 5 sets, or until a good working weight was found.
Good Working Weight = A weight which will allow you to complete all reps of each set, but will cause a struggle on the last reps of the final round. Ideally, you will complete all reps of all sets; however, failing on the last rep of the last set is more than acceptable (failing on the the last 2 or 3 means you overshot your weight estimate, and is counterproductive).
Met-Con: Partner AMRAP in 8min of 5 Pull-Ups & 7 DB Push Press
As added rest/work (your pick), squats were inserted at the top of each minute – 20 for the first 4, 10 for the next 2, and 5 for the last 2.
Great work by those who braved the rain. Class closed out with a some stretching and SMR (Self Myofascial Release) on the foam rollers. Look for more post-class/workout recovery sessions in the future, which will push class a little longer, but is something that we all need to address.
Tom is currently in Ohio for a power lifting seminar at the infamous Westside Barbell with Louie Simmons, but will be back by Sunday with a lot to share (and probably a few new tricks up his sleeve – so be prepared!). Also, be sure to check back tomorrow for a post on competing in the upcoming CrossFit Sectionals, which officially start on Tuesday.
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I worked up to 135 on the bench and missed the last rep at 135. However, overall I felt I kept my form much better than ever before. I think yesterday was the first time I was able to really plant my feet fully on the ground, allowing me to maintain the arch and resist the desire to contract into the bench.
I used 30lb DBs for the metcon.
Very important note/reminder: if you don’t want to miss class Sunday remember to change your clocks on Saturday before going to bed. If you have an iPhone I suggest setting an additional alarm since iPhones have had problems with alarms not going off this year
My chest and shoulders are SWOLE today. I guess that is what happens when you basically work chest and shoulders for 3 days in a row.
I liked the medicine ball warm up. It got me very loose compared to doing pushups/pull-ups which is what I would have done before I bench.
Nice workout, liked the med ball work.
Bench:
5 x 225
5 x 235
5 x 245
3 x 265
stopped, right should was feeling a bit beat up.
wod: worked with Ethan using 50lbs dumbbells. Not sure how many rounds but we were moving at a good pace. Good job everyone!
A new commenter!!! Yay!
Good call on the time-change Sara! Almost forgot again, although I’ve never missed class due to losing an hour. I just kept getting up at 6 to get ready for class when we gain an hour. Not fun.
Glad you guys liked the warm-up; something a little different to warm things up. Ethan, hope you’re feeling ok today – benching on back to back days is tough, especially on top of Tuesday’s class.