March 9, 2011
March 14, 2011
On The Bench

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.



  1. Sara says:

    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

  2. Ethan says:

    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.

  3. Dan Samarov says:

    Nice workout, liked the med ball work.

    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!

  4. Steph says:

    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.

  5. SaltyHat says:

    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.