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 #256 – 13 October 2010

W/U: DB snatch drills, group sprints, stretching, pull ups

WOD: Bench Press 3-3-3
65-75-85(2)-75

21-15-9
Barbell Lunges (95/65 – barbell can either be racked in the front or back position)
Box Jumps (24/20)

time = 5:52

Notes:  Apparently 85×2 is my sticking point on BP – same results as last BP.  For Metcon, 65# barbell racked on back and 17.5″ plate jumps.

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