Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for bench press
WOD #308 – 19 January 2011 – Recovery 48
W/U: 10 min @ 1 min (4 hangpowersnatch, 4 butterfly??, 4 pullups)
WOD: Bench Press 5-5-5
60-70-80
30 Double Unders
4 Rounds:
10 DB Hang Power Cleans (45/30) – scaled to 20#
10 DB Push Press
10 DB Lunges (total – not each leg)
30 Double Unders
time = 8:30
WOD #300 – 7 January 2011 – Recovery 40
W/U: 5 min DUs, 10 min @ 1 min (3 snatch pulls, 3 snatch balance [15# bar])
WOD1: Bench press 5-5-5
55-65-75-85(3)
WOD2: 15 min @ 1 min
3 pull ups (blue)
10 BW squats
Notes: the 85(3) is a PR at that weight.
WOD #293 – 29 December 2010 – Recovery 33
W/U: stretch, pull ups/push ups, BW squats
WOD1: Bench press 5-5-5
55-65-75
WOD2: 15 min @ 1 min
5 DL (@ 115#)
3 Strict Push ups
WOD #240 – 15 September 2010
W/U: group
WOD: Bench 5-5-5
65-85(2)-75-75
3 Rounds
20 Push-ups
40 Box Jumps (20) – scaled to 17.5″
time = 11:12
Notes: push ups were strict, but wormy; BJs scaled to 4×45#+2×15# = 17.5″
WOD #140 – 7 March 2010
W/U: group sprints, dynamic stretch
WOD: 5 Rounds
10 Bench Press (165/105) (scaled to 60#)
20 Sit-ups
30 Squats
time = 10:12
notes: happy with this time
WOD #108 – 13 January 2010
W/U: row progression, 3x (10 SPT, 10 dive bombers, 10 jumping squats, 5 pull ups)
WOD: Bench Press 3-3-3-3-3
55-65-70-75(2)-75(5#PR)
3 Rounds
Row 500m
Rest 2 Minutes
500m splits: 2:03, 2:05, 2:09
notes: Paleo diet Day #4
extra work: 5x 5-sec flex arm hang with 5-sec negs
WOD #91 – 17 December 2009
W/U: group
WOD: Power Snatch 3-3-3-3-3
35-45-50-55(PR)-60(1)
Bench Press 5-5-5
55-60-70(PR)
WOD #88 – 11 December 2009
W/U: group, 3x (tumble, 5 dips, 10 sit ups, 10 KB swings)
WOD: Complete 5 rounds for max reps of:
Bench Press, 70% of 1 rep max (55#): 13-10-9-8-6 = 46
Pushups (knees): 7-8-5-5-5 = 30
total reps = 76
WOD #53 – 7 October 2009
W/U: 2 laps, 3x (10 SPT, 10 ring dips, 10 DB thrusters 10#, 10 sit ups)
WOD: Bench Press 7-7-7-7-7-7
35-45-55-65(PR)-65-60
